Vitamin D deficiency: ɔltin we yu nid fɔ no

yu go don yehri boht " vitamin D deficiency" plenti las las, no? Na rizin de fɔ dat. Na prɔblɛm we de afɛkt bɔku bɔku pipul dɛn ɔlsay na di wɔl. Fɔ tɔk am simpul wan, i kin bi bikɔs di impɔtant " san shayn vaytamɛn" nɔ de. Pan ɔl we bɔku pipul dɛn kin tink bɔt vaytamɛn D as sɔntin we de ɛp dɛn fɔ gɛt wɛlbɔdi, i rili impɔtant fɔ bɔku ɔda tin dɛn, lɛk aw di bɔdi de wok, di mɔsul dɛn trɛnk, ɛn aw i de fil. If yu de fil taya ɔltɛm, ɔr yu gɛt pen ɛn pen we yu nɔr ɛksplen, dat kin bi sayn fɔ se yu nɔr gɛt vaytamɛn D. Ilɛksɛf yu de wɔri bɔt yu yone wɛl bɔdi ɔr ɔda pɔrsin in wɛl bɔdi, i impɔtant fɔ ɔndastand di tin dɛm wae kin mek yu nɔr gɛt bɛtɛ vaytamɛn D, di sayn dɛm, di prɔblɛm dɛm, ɛn di tritmɛnt dɛm wae yu kin gɛt fɔ gɛt wɛl bɔdi fɔ lɔng tɛm.

Fɔs, lɛ wi si, wetin na vaytamɛn D? Aw wi kin gɛt am?

Bifo wi tɔk bɔt di dɛfisiɛns, lɛ wi ɔndastand gud gud wan wetin na vaytamɛn D. Na tru tru wan vaytamɛn we de sɔlv fat we de wok lɛk stɛroyd ɔmon. Wi kin gɛt am mɔ pan tu we dɛn:

1. Frɔm di san layt (vitamin D3): We wi skin de pan ɔltra vayolɛt B (UVB) raytin frɔm di san, vaytamɛn D3 (cholecalciferol) de kɔmɔt insay di skin.
2. frכm it εn supliment (vitamin D2 εn D3): dεn kin gεt vitamin D2 (ergocalciferol) frכm plant dεm (e.g., UV- trit mכshכm) εn fכtified it dεm. Vitamin D3 de kכmכt frכm animal it dεm (e.g., fish we gεt כyl, eg yכlk , liva ). Dis na di fכm fכ D3 we dεn kin gi mכst as supliment.

Bɔt di tin we impɔtant pas ɔl na dis: D2 ɛn D3 nɔ de wok we dɛn tek am bay mɔt. Dɛn gɛt fɔ chenj dɛn insay di bɔdi. fכs, dεn de kכnvכlt insay di liva to 25-haydroksivitamin D [25(OH)D] – dis na di lεvεl we dεn de mכsu insay bכdi tεst. afta dat, mεntal wan na di kidni dεm, dεn kin kכnvכlt to di כmon we rili de wok, 1,25-dihydroxyvitamin D (calcitriol). dis kalsitriol na di wan we de go insay di sεl dεm ɔlsay na di bכdi εn de du wetin vaytam in D fכ du.

Wetin mek i impɔtant fɔ gɛt inof vaytamɛn D na di bɔdi? Wetin kin apin if yu nɔ gɛt inof?

We yu no ɔl dis bɔt wetin vaytamɛn D de du, yu go dɔn ɔndastand aw i impɔtant fɔ mek yu nɔ gɛt di vaytamɛn D ɛn trit am if i nɔ gɛt bɛtɛ. So, fɔ kip di vaytamɛn D we de na di bɔdi fayn fayn wan rili impɔtant fɔ dɛn tin ya:

Vitamin D ɛn Bɔn Ɛlth

Vitamin D impɔtant fɔ mek di bɔdi tek di kalsiɔm ɛn fɔsfɔr, we impɔtant fɔ mek di bon dɛn strɔng. if vaytam in D nכ inof, dis abzכpshכn de dכn εn di bon dεm de wik. Dis kin mek yɔŋ pikin dɛn gɛt rikɛt ɛn big pipul dɛn gɛt ɔstiɔmalasia. I kin mek bak di risk fɔ gɛt ɔstioporosis bɔku bɔku wan.

Imyun Rɛgyuleshɔn

Vitamin D de ɛp bak fɔ mek wi imyun sistɛm wok fayn fayn wan. If wi nɔ gɛt bɛtɛ vaytamɛn D, wi kin gɛt sik dɛn (espɛshali sik dɛn we kin kam pan pɔsin). Dis kin gɛt fɔ du bak wit sɔm sik dɛn we pɔsin kin gɛt we i de fɛt insɛf. We wi kɔrɛkt di vaytamɛn D we wi nɔ gɛt, wi imyun sistɛm de wok fayn fayn wan.

Mɔsul trɛnk, bɔdi de at ɛn pen

di mכsul dεm we wik εn di mכsul dεm de pen na di kכmכn sayn dεm we de sho se yu nכ gεt vaytam in D. Vitamin D nid fɔ mek di mɔsul dɛn wok fayn fayn wan. We di vaytamɛn D gɛt bak, di bɔdi kin ebul fɔ bia wit di prɔblɛm, ɛn i kin ridyus di fɔdɔm, mɔ pan di wan dɛn we dɔn ol.

Di Mud ɛn Bren Ɛlth

Risεptor dεm de na di bren we de ansa to vaytam in D. Di rilayshכn kin kכmplikt sכmtεm, bכt di data sho se pipul dεm we nכ gεt vaytam in D kin gεt bכku risk fכ pwεl hat, sizin afektiv dizכrd (SAD), εn i kin bi se dεn kin dכn kכgnitiv dεklin. Fɔ kɔrɛkt di vaytamɛn D we nɔ de kin bi wan we fɔ mek yu gɛt gud maynd wɛlbɔdi ɛn fɔ mek yu bren wok fayn.

Mɔ wɛlbɔdi link dɛn

Risach de kכntinyu fכ invεstigat di link bitwin vaytam in D dεfisit εn kכdivaskyul sik, mεtabolik fכnshכn (e.g., insulin sεnsitiviti), εn כda krεse kכndyushכn dεm. i tan lεk se fכ mεnten di vaytam in D lεvεl dεm we yu nid, i de εp fכ mεnten di fysiolojikal homכstasis.

Vitamin D we nɔ de: Wetin rili bi? Aw i kɔmɔn? Wetin na di tin dɛn we kin mek i apin?

As dɔktɔ, wi kin no if vaytamɛn D nɔ de bay we wi de mɛzhɔ di 25-haydroksivitamin D lɛvɛl na di sɛrum. Di rεnj כf lεvεl kin difrεn, bכt wi jεnarali klas dεm lεk:

• Difisiɛns: I nɔ rich 20 ng/mL (ɔ i nɔ rich 50 nmol/L) .
• Insufisɛns: Bitwin 21 ɛn 29 ng/mL (ɔ bitwin 51 ɛn 74 nmol/L) .
• Sufisɛns: i pas ɔ ikwal to 30 ng/mL (ɔ i pas ɔ ikwal to 75 nmol/L)

Dis impɔtant: Nɔ jɔs bay we yu de du blɔd tɛst fɔ disayd fɔ du sɔntin. Tɔk to yu dɔktɔ fɔ no di rayt tin fɔ du nɛks, if yu nɔ gɛt vaytamɛn D ɔ ɔda prɔblɛm, bay yu wɛlbɔdi biznɛs, di sayn dɛn we yu gɛt, ɛn di tin dɛn we kin mek yu gɛt prɔblɛm.

Testing

a no se evribodi fo geht vaytam in D tehst. Bɔt if yu gɛt sayn dɛm fɔ se yu nɔ gɛt vaytamɛn D, tin dɛm wae kin mek yu gɛt dis sik, ɔr wan sik lɛk ɔstioporosis, i fayn fɔ mek dɛn du dis tɛst.

Aw wi go sef wan fɔ mek wi gɛt mɔ vaytamɛn D?

Fɔ kɔrɛkt di vaytamɛn D we nɔ de, min se yu fɔ mek di bɔdi bɔku ɛn fɔ mek yu kɔntinyu fɔ gɛt da lɛvɛl de, ɔnda di advays we dɔktɔ gi yu.

Supplementation: Na di men mɛrɛsin

• Di we aw yu fɔ tek am: Fɔ kɔrɛkt di vaytamɛn D we yu nɔ gɛt, yu nid fɔ tek mɔ pas di doz we dɛn se yu fɔ tek ɛvride. Yu dɔktɔ go gi yu di rayt doz ɛn di rayt we fɔ tek am (bɔku tɛm na vaytamɛn D3). Dis kin inklud:
  • wan ay initial doz (lod doz) (e.g. 50,000 IU pan wik, fכ sεvεra wik) - bil di lεvεl dεm kwik kwik wan.
  • Dɔn tek smɔl doz (mɛntɛnans doz) (bɔku tɛm na 1,000–4,000 IU fɔ wan de, i dipen pan nid) - ɛn mentɛn da lɛvɛl de.
• Aw fɔ tek am: Tek di rayt doz we yu dɔktɔ tɛl yu fɔ tek. If yu tek am tumɔs, dat kin ambɔg di liva (hepatotoxic). So, i impɔtant fɔ tek mɛrɛsin fɔ vaytamɛn D we nɔ gɛt bɛtɛ vaytamɛn D ɔnda dɔktɔ advays, fɔ mek i nɔ gɛt wan prɔblɛm.
• Fɔ fala: Dɛn fɔ du blɔd tɛst bak insay lɛk 3 mɔnt fɔ chɛk if di vaytamɛn D lɛvɛl dɔn bɛtɛ ɛn if nid de, dɛn fɔ ajɔst di doz.

Fɔ was yu san wit sɛns: jɔs wan tip

Ivin if yu gɛt vaytamɛn D frɔm di san, if yu gɛt bɔku tin we nɔ de, yu nɔ go ebul fɔ mek am jɔs bay we yu de tek di san (espɛshali we yu de tink bɔt tin dɛn we kin mek yu gɛt prɔblɛm ɛn aw fɔ protɛkt yu skin). If yu de na di san fɔ shɔt tɛm (10-20 minit, sɔm dez insay di wik, we yu nɔ bɔn di skin, we yu nɔ gɛt tin fɔ protɛkt yu frɔm di san, na yu an ɛn yu fut, di rayt tɛm) i kin ɛp fɔ mek yu gɛt vaytamɛn D. Bɔt yu fɔ tink bak bɔt di risk fɔ gɛt kansa na yu skin.

Fɔ it ɛn drink: na smɔl kɔntribyushɔn

I fayn fɔ it it dɛn we gɛt vaytamɛn D, bɔt i at fɔ mek yu gɛt big dɛfisit wit it nɔmɔ. Tink bɔt dɛn it ya:

• Fat Fish - Salmon, Makrel, Sardin
• Kɔd Liva Ɔyl (Dis gɛt bɔku vaytamɛn A bak, so tek tɛm)
• Egg Yolks we dɛn kin yuz
• Fɔd dɛn we dɛn ad vaytamɛn D (Milk, Yogɔt, Jus, Siriɛl - si di lɛbl dɛn)
• Mushroom dɛn we dɛn put pan UV Layt (Vitamin D2) .

Wetin yu go du fɔ mek yu nɔ gɛt bɛtɛ vaytamɛn D ɔl yu layf?

Na sɔm tin dɛn we yu fɔ kɔntinyu fɔ du fɔ mek yu nɔ gɛt vaytamɛn D:

• Tink bɔt di prɔblɛm we yu go gɛt: Bay di tin dɛn we wi dɔn tɔk bɔt (we yu de liv yu layf, yu rijyɔn, yu it, yu ej, yu skin kɔlɔ, ɛn aw yu de mɛn yu), tink bɔt aw yu go gɛt vaytamɛn D.
• Stay balans: I bɛtɛ fɔ gɛt sɔm sef san, it it dɛn we gɛt bɔku vaytamɛn D, ɛn fɔ bɔku pipul dɛn (espɛshali di wan dɛn we gɛt ay risk, di wan dɛn we de na kɔntri dɛn we kol), tɔk to yu dɔktɔ ɛn tek wan smɔl doz sɔpɔtmɛnt (lɛk 1,000–2,000 IU D3 fɔ wan de).
• Si yu dɔktɔ ɔltɛm: We yu de go fɔ chɛk-ap ɔltɛm, tɔk to yu dɔktɔ bɔt tin dɛn we kin mek yu nɔ gɛt vaytamɛn D.
• Gud hεlth = gud vaytam in D lεvεl: Tin dεm lεk fכ mεnten hεlty wet εn mεnεj כda sik dεm de εp fכ mεnten gud vaytam in D lεvεl.

Risk fɔ mek yu nɔ gɛt vaytamɛn D we dɛn nɔ trit

If dɛn nɔ trit di vaytamɛn D we nɔ gɛt bɛtɛ vaytamɛn D, siriɔs prɔblɛm dɛn kin apin apat frɔm di sayn dɛn we i kin gɛt.

• Di bon dɛm we kin pwɛl bad bad wan: di risk fɔ gɛt ɔstioporosis, fɔ brok (espɛshali di hip fraktrɔs), di bon dɛn kin pen ɔltɛm, di mɔsul dɛn kin wik ɛn fɔdɔm. If i siriɔs, ɔsteomalacia ɔ rikɛt kin kam.
• Di tin dɛn we kin apin to ɔda sik dɛn: Pan ɔl we dɛn stil de du risach, i pɔsibul se if pɔsin nɔ gɛt vaytamɛn D bad bad wan, i kin afɛkt di sik dɛn we pɔsin kin gɛt we i de fɛt di sik, infɛkshɔn, maynd sik, ɛn sɔntɛm ivin at sik ɔ mɛtabolik sik.
• So, dɛn kin se we pɔsin nɔ gɛt vaytamɛn D ɔltɛm, dat kin mek i nɔ ebul fɔ liv in layf fayn.

Lan bak bɔt Vitamin D Tɔksisiti

Jɔs lɛk aw i impɔtant fɔ mek yu nɔ gɛt vaytamɛn D, i nɔ fayn bak fɔ gɛt tumɔs vaytamɛn D (frɔm mɛrɛsin - dis nɔ kin apin frɔm it ɔ san layt). dis dεn kכl dis vaytam in D tכksisiti / haypavitaminosis D. Dis kin mek di kalsiכm we de na di bכdi go כp (hypercalcemia) εn i kin mek di bכdi pwεl. Sɔm kayn sik lɛk fɔ nɔs, fɔ vɔmit, fɔ wik, fɔ wɔri, ɛn fɔ pwɛl yu kidni kin apin. Dis de sho bak aw i impɔtant fɔ tek di rayt doz fɔ vaytamɛn D we yu dɔktɔ tɛl yu fɔ tek we yu de tek vaytamɛn D mɛrɛsin.

Wan las wɔd frɔm Dɔktɔ Priya

Mi gol na fɔ gi yu infɔmeshɔn we go ɛp yu fɔ liv wɛlbɔdi layf. Wi ɔl nid fɔ no aw kɔmɔn tin we pɔsin kin gɛt we i nɔ gɛt vaytamɛn D, aw i nɔ kin izi fɔ si am, aw i kin rili bad, ɛn aw i izi fɔ trit. Pan ɔl we a dɔn gi una infɔmeshɔn we pɔsin kin abop pan na dis atikul, dis na jɔs wan jenɛral ɔwe. Di tin dɛn we yu nid fɔ gɛt wɛlbɔdi, na fɔ yu nɔmɔ. If yu tink se yu nɔ go gɛt bɛtɛ vaytamɛn D, ɔ if yu gɛt kwɛstyɔn bɔt di tin dɛn we kin mek yu gɛt prɔblɛm ɔ di tin dɛn we yu kin it, duya go to yu dɔktɔ ɔ ɔda pɔsin we sabi du wɛlbɔdi biznɛs. Dɛn kin ebul fɔ no yu fayn fayn wan ɛn gi yu advays ɛn tritmɛnt we sef, we go wok fayn fɔ yu. Fɔ gɛt vaytamɛn D panɛl na fayn fɔs tin fɔ mek yu gɛt wɛlbɔdi!