As temperatures drop, people living with bone and joint problems, such as arthritis, may experience more discomfort than in summer. But in reality, could these problems be caused by the lack of the “sun vitamin” in the dark winter months?
“Vitamin D helps to regulate the amount of calcium and phosphorus in our bodies and is crucial for bone and muscle function,” says Dr. Marilyn Glenville, nutritionist and author of Osteoporosis: How to prevent, treat and reverse it.
“It can also have anti-inflammatory effects. As a result, vitamin D is believed to play a role in relieving joint pain, especially where inflammation is the cause. It can also help prevent osteoporosis, which weakens bones. “
A study, published in 2017, showed that adults over 50 with moderate vitamin D deficiency were more likely to develop knee pain in five years and hip pain in two years.
Did you have vitamin D deficiency? Share your stories and health tips in the comments below …
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The research suggested that correcting this deficiency could reduce pain or prevent it from getting worse.
How lack of vitamin D affects the body
A clinical article in the British Medical Journal found that more than 50 percent of adults in Britain have very low vitamin D levels, with 16 percent having severe winter deficiency.
Still, vitamin D plays a vital role in strengthening our immune system and it has even been suggested that it could help fight Covid-19.
So if you think you usually have a cold or flu, it may well be due to a disability. A lack of vitamin D can cause tiredness and fatigue, as well as hair loss.
Other symptoms include breathing problems, numbness, depression and moodiness, specifically seasonal affective disorder (SAD). Most significantly, a lack of vitamin D can cause muscle pain, bone loss and bone pain, especially in the lower back.
A study that looked at skeletal pain showed that people with vitamin D deficiency, especially in women, were more likely to suffer from pain in the legs, ribs and joints.
Bone and joint problems
Given the importance of vitamin D for bone health, it is not surprising that it also has an impact on diseases such as rheumatoid arthritis and osteoporosis.
Research on patients with autoimmune rheumatoid arthritis showed that most participants had low levels of the vitamin. However, it is not clear why this happens. Some medical professionals believe that low levels of vitamin D are a complication of rheumatoid arthritis itself, while other studies suggest that reduced levels of vitamin D are actually caused by the corticosteroid medications taken by sufferers of the disease.
According to the American nonprofit group Arthritis Foundation, people who take oral steroids are twice as likely to be vitamin D deficient as those who don’t.
“Not only is vitamin D deficiency highly prevalent in patients with rheumatoid arthritis, but it is also related to chronic pain and poor mental and physical health,” says Dr. Glenville.
“Another study revealed that a higher intake of vitamin D and omega-3 fatty acids can achieve better treatment results in patients with early rheumatoid arthritis.
“The lack of vitamin D causes a person’s bones to soften and become weak,” she adds.
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“This is called osteomalacia in adults and rickets in children.”
These disorders can cause the skeleton to curve and, in older patients, can cause fractures.
In children, rickets can cause stunted growth and, in severe cases, skeletal deformities.
Alarmingly, rates of hospitalization for rickets are at their highest level in half a century.
Can we reverse the problem?
In 2016, Public Health England recommended that everyone in the UK should take a vitamin D supplement during autumn and winter. He also said that those most at risk of disability, for example, children, older people and people from black, Asian and minority ethnic groups, should take them all year round.
“We can only get about 10 percent of our vitamin D in our diet,” explains Dr. Glenville.
Everyone should take 10 micrograms of vitamin D a day, but unlike other countries like Finland and Sweden, the UK does not fortify common foods like bread and milk with the vitamin. However, you can increase your intake by eating plenty of oily fish, red meat, liver, egg yolks and fortified breakfast cereals.
In addition, it is vital to go outdoors as often as possible in the warmer months.
Recently, a research group at the University of Manchester recommended the “small and frequent” approach to exposure to sunlight to ensure that we get enough vitamin D without increasing the risk of skin cancer.
For those with fair skin, this would be equivalent to 10 to 15 minutes of daily exposure to the sun during spring and summer, while those with darker skin would need 25 to 40 minutes a day.
“Most people with vitamin D deficiency don’t know they have it, so I recommend that anyone who has joint pain have their levels checked,” said Dr. Glenville.
“When choosing a supplement, make sure it is in D3 form and, preferably, a liquid, as it helps with absorption. However, too much vitamin D can cause toxicity, so it is best to follow the daily recommendation for
10 micrograms a day and take it regularly instead of high-dose supplements more sporadically. ”
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What can I do about fatigue?
“Studies have shown the positive effect of physical activity on energy levels, making it one of the best ways to deal with tiredness,” says nutritionist Elizabeth Stewart of supplement provider Vitl.
“Whether it’s 10 minutes of yoga in your room or a walk around the block, moving is also very important for mental and physical health, especially during confinement.
The diet can also help energy levels.
“It is important to obtain sufficient fresh and whole foods, rich in vitamins and minerals, as well as healthy proteins, carbohydrates and fats. Foods rich in carbohydrates, such as potatoes, brown bread and rice, and proteins can maintain energy levels and help you feel fuller longer. And eat foods that promote healthy gut health, such as chicory, to prevent intestinal syndromes, such as IBS, which can affect energy levels.
“Iron-rich foods are also useful for fighting fatigue. Green leaves, fortified cereals, beans and red meat are good sources of iron. “
If you are extraordinarily tired and nothing is helping, talk to your doctor.