Vietnamese people are seriously deficient in vitamin D because they avoid the sun too much.

A country filled with sunshine like Vietnam is facing a paradox of vitamin D deficiency leading to serious public health problems. This situation puts children, women and the elderly at risk of osteoporosis and immune system decline.

Sunshine the forgotten free gift

Talking to reporters about the current situation of vitamin D deficiency in the community, Dr. Tran Thi Minh Hanh, Head of the Nutrition Department of Hoan My Saigon Hospital, said: "We Vietnamese are living in a sunny country, but we lack vitamin D because we are afraid of the sun, rarely go out, or cover ourselves too well, afraid of exposure to sunlight."

Sunlight is an endless source of vitamin D for the human body.

Dr. Minh Hanh's analysis shows that vitamin D in food is very little, the main source is sunlight. Under the influence of UVB rays, the skin will synthesize pre-vitamin D and then convert it into active vitamin D. This is the form that the body can use.

Dr. Minh Hanh said that recent surveys show that about 50% of Vietnamese people are deficient or insufficient in vitamin D, especially women and the elderly. Because of fear of their skin becoming dark and affecting their appearance, women often cover up and apply sunscreen all over their bodies when going outdoors. For the elderly, the ability to synthesize vitamin D in the skin decreases, but most of them choose a sedentary lifestyle and rarely go outdoors.

According to Dr. Minh Hanh, the best time to sunbathe to help the body synthesize the most vitamin D is from 10 am to 3 pm. When your shadow is equal to or shorter than your height, that is the time when the sun is most effective. The arms, legs or back... only need about 5 to 10 minutes of skin exposure to sunlight to synthesize the necessary amount of vitamin D for the body.

Vitamin D is the “key” to overall health

For a long time, vitamin D has been known mainly for its role in the skeletal system. However, according to Dr. Minh Hanh, recent studies have expanded understanding when in fact vitamin D has a profound effect on the immune system, cardiovascular system, endocrine system and energy metabolism.

At the cellular level, vitamin D helps regulate inflammatory responses, increases the secretion of antimicrobial peptides, thereby supporting the fight against infections, especially respiratory infections. Vitamin D deficiency significantly increases the risk and severity of acute respiratory infections.

In addition, vitamin D is also closely related to chronic non-communicable diseases. Vitamin D deficiency contributes to bone loss, osteoporosis, abdominal obesity, metabolic syndrome and type 2 diabetes. “Vitamin D helps increase insulin sensitivity, reduce inflammation and oxidative stress, thereby reducing the risk of diabetes and complications” – Dr. Minh Hanh analyzed.

Covering up when going outdoors puts women at risk of vitamin D deficiency.

Some evidence also suggests that low vitamin D levels may be linked to an increased risk of cancer, chronic obstructive pulmonary disease (COPD), and cardiovascular disease. In COPD patients, vitamin D supplementation improves lung function and reduces the frequency of acute respiratory distress episodes, the doctor added.

According to Dr. Minh Hanh, just 10 minutes of proper sun exposure each day is enough to maintain optimal vitamin D levels. However, many people have the habit of sunbathing in the early morning or late afternoon – when UVB rays are weak and have almost no effect on vitamin D synthesis.

For young children, especially those under 12 months old, doctors recommend not to expose them to the sun during peak hours. For this group, oral vitamin D supplementation as prescribed by a doctor is necessary. Office workers and the elderly who rarely go out should also have their blood vitamin D levels checked and supplemented appropriately to avoid prolonged deficiency.

“Vitamin D is a fat-soluble vitamin, so if you overdose it will accumulate in the body and cause harm. Therefore, supplementation needs to be individualized – depending on lifestyle, health status and doctor's instructions,” Dr. Hanh recommends.

Another noteworthy issue, according to Dr. Minh Hanh, is that Vietnamese children and students today lack exercise and exposure to sunlight due to a busy school schedule and lack of outdoor lessons. “Outdoor activities not only help synthesize vitamin D but also improve psychology, increase concentration and physical development. The brain also needs to rest and refresh through exercise. When health is good, learning is effective,” she emphasized.

Dr. Minh Hanh notes: UVB rays do not penetrate glass or clothing, so “sitting indoors next to a sunny window” does not help create vitamin D. After sunbathing, you can use sunscreen or cover up to protect your skin. You don’t need to worry about your skin getting dark if you are exposed for a short time.

tienphong.vn

Source: https://baolaocai.vn/nguoi-viet-thieu-nghiem-trong-vitamin-d-vi-tranh-nang-qua-ky-post885344.html