How to take care of the health of the whole family during the cold season

What happens to the body in winter

Playing snowballs, making snowmen, and snowboarding is fun, but observing the statistics of seasonal sickness is not fun at all. Some studies show people get sick more often in winter.Why do we get sick more often during the cold season? / "Center for Hygienic Education of the Population" of Rospotrebnadzor and mortality is also increasingWinter mortality and its causes / National Institutes of Health during cold periods of the year. However, although the cold is really dangerousWinter Cardiovascular Diseases Phenomenon / National Institutes of Health phenomenon, you should not blame everything on it. The hat is unlikely to save you from cardiovascular disease, the episodes of which are increasing in some countriesWinter Cardiovascular Diseases Phenomenon / National Institutes of Health in winter. As the temperature outside the window drops, pressure and cholesterol levels rise.Winter Cardiovascular Diseases Phenomenon / National Institutes of Health

. So in the cold season it is especially important to keep an eye onWinter Cardiovascular Diseases Phenomenon / National Institutes of Health for food and tonometer readings.

Even in the winter months, air humidity decreases: dry air allows pathogens to divide into smaller particles and take longerThe real reason germs spread in the winter / BBC stay in the air, which means that the risk of catching the flu increases. To reduceWhy do we get sick more often during the cold season? / "Center for Hygienic Education of the Population" of Rospotrebnadzor masks, drinking and social distancing, and regular hand washing can help.

It is able to contribute to strengthening the immune system and protecting the body from infectionsVitamin D / Harward T.H. Chan / School of public health and vitamin D. Research has also shown that "sun" matter can reduceVitamin D / National Institutes of Health high blood pressure and cholesterol levels - this is especially important during the cold season. A vitamin deficiency that is often observedVitamin D / Harward T.H. Chan / School of public health in winter, tieWinter Cardiovascular Diseases Phenomenon / National Institutes of Health also with an increased risk of diabetes, hypertension and heart failure.

Why does the body need vitamin D and how to understand that it is not enough

Vitamin D helpsVitamin D Fact Sheet for Consumers / National Institutes of Health the body is able to assimilate calcium - the main building block of healthy bones. Vitamin deficiency can leadVitamin D Fact Sheet for Consumers / National Institutes of Health to osteoporosis and rickets, and also increasesVitamin D Deficiency / National Library of Medicine fracture risks due to bone loss. In addition, some researchers confirm the connection between the deficiency of the "solar" helper with the risk of skin inflammation.Comparison of Vitamin D Levels in Patients with and without Acne: A Case-Control Study Combined with a Randomized Controlled Trial / National Institutes of Healthas well as with the emergenceVitamin D deficiency in patients with depressive disorders in young people of St. Petersburg / Osteoporosis and Osteopathy No. 2/2016 depression and developmentSeasonal Affective Disorder / National Institutes of Health seasonal affective disorder. This may be due to its effect on the activation of serotonin.Seasonal Affective Disorder / National Institutes of Health. There is also evidence that vitamin D supportsVitamin D / Mayo Clinic immunity and muscle health, and deficiencies may be associated withVitamin D / National Institutes of Health with increased mortality rates for certain types of cancer.

Some people may be more likely to have a vitamin deficiency.Vitamin D / National Library of Medicine. For example, at risk of breastfeeding children, the elderly, people with dark skin and overweightVitamin D Deficiency / Cleveland Clinicas well as those who suffer from chronic diseases. Decrease in vitamin levels canVitamin D Deficiency / Cleveland Clinic and some steroid medicines, anti-TB drugs, and weight loss aids. In winter, its lack can develop due to the fact that a person goes out less often and receives less sunlight.

Deficiency symptoms are nonspecific, therefore, without consulting a specialist and a blood test, it can be difficult to figure out that vitamin deficiency is to blame for poor health. Deficiency may be indicated byVitamin D Deficiency / Cleveland Clinic muscle weakness and pain in bones and joints, mood swings, conditions close to depressive, and general fatigue.

What sources can you get vitamin D from?

sunlight

Vitamin D is normally produced in skin cells under the influence of sunlight, so it is important to go for walks at any time of the year. If possible, dress in such a way that at least your face or hands remain open and accessible to ultraviolet light. Without direct skin contact with the sun's rays, the vitamin will not be produced. Also useless in this matter are "walks" on balconies and work by the window: it will not work to get enough light through the glassVitamin D / Harward T.H. Chan / School of public health.

In the winter months, it is better to go outside in the morning, because UV activity and its index in the afternoon can be reduced. But the risk of facing a deficit is even for those who have developed a healthy habit of walking a lot. The fact is that the level of vitamin D production depends not only on the activity of ultraviolet radiation, but also on the angle of incidence of sunlight. Russia is one of the countries where the problem of winter deficit of sunlight is urgentThe main provisions of the clinical guidelines of the Russian Association of Endocrinologists for residents of almost allFederal clinical guidelines regions and ages. Most of the territory of our country is located north of the 35th parallel: in this zone, the angle of incidence of the sun's rays does not allow the skin to produce the necessaryFederal clinical guidelines the amount of vitamin from November to March. And if sunscreen recommendations are followed, vitamin production efficiency may be reduced.Federal clinical guidelines and in the summer.

Food

If a direct route to getting the vitamin is not available in autumn and winter, you can go around and replenish its balance with nutrition. But here, too, there are difficulties: the vitamin is contained in a limited number of foods and in relatively smallNatural Vitamin D Content in Animal Products / National Institutes of Health doses. It is especially difficult to get it in the right amount for people who do not consume lactose, fish and meat, because the vitamin is present in the highest concentrationNatural Vitamin D Content in Animal Products / National Institutes of Health in food of animal origin - for example, in butter and egg yolk. Interestingly, in different seasons, the vitamin content in the same products varies: for example, eggs purchased in the spring may contain slightly more vitamin DNatural Vitamin D Content in Animal Products / National Institutes of Health than in the autumn. There is not much of it in milk, but many manufacturers produce a fortified product in which the concentration of the vitamin is artificially increased. And in Canada, the release of such milk is required.Natural Vitamin D Content in Animal Products / National Institutes of Health in law. Vitamin D is also found in cheese, but you have to eat moreVitamin D Deficiency / Cleveland Clinic three kilograms to replenish the daily dose of the vitamin.

SubstantialNatural Vitamin D Content in Animal Products / National Institutes of Health Doses of the vitamin are found in fish. Especially richNatural Vitamin D Content in Animal Products / National Institutes of Health on it eel, tuna, sardines, mackerel and cod liver. Beef liver can also be a good source, but otherwise meat and meat offal are much inferior to fish in terms of vitamin content. When choosing meat, it is worth considering that in lean versions there may be less vitaminNatural Vitamin D Content in Animal Products / National Institutes of Health than in fatty ones.

Vitamin D withstands high temperatures well, and its content in foods decreases during heat treatmentNatural Vitamin D Content in Animal Products / National Institutes of Health insignificantly. Research has shownNatural Vitamin D Content in Animal Products / National Institutes of Health that the vitamin is retained even in pasteurized milk and sterilized products. In some cases, its concentration even increases during cooking. For example, when frying a steak, the meat loses moisture, and the amount of dry vitamin in the composition only increases.

Medications

Sometimes it is difficult to control the level of a vitamin only by exposure to the sun and food - too many factors do not depend on the person in these matters. Northern regions with polar nights, diets that exclude animal products, health features that are impossible for a long time be in direct sunlight - in these and many other cases, specialists can resort to prescribing dosage forms vitamin A.

Research shows synthetic vitamin D may be just as effectiveEffect of vitamin D supplementation and outdoor time on the 25 (OH) D level in adolescents / The National Institutes of Health for deficiency prevention than being outdoors. And the discovery of a synthetic form of the vitamin stoppedSOLAR Ultraviolet Radiation AND Vitamin D / The National Institutes of Health epidemic of rickets at the beginning of the last century. Also medications with vitamin D may be recommendedFederal clinical guidelines in various prophylactic doses for people aged 18 to 50, pregnant and lactating women, as well as the elderly.

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