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Here Comes the Sun - the Need for Vitamin D

Writer's picture: Patricia FaustPatricia Faust

Our knowledge base on Vitamin D has increased over the last few years. Vitamin D has generally been associated with Calcium absorption which promoted healthy bone growth. As such, it has been recognized as a preventive tool for osteoporosis. Vitamin D also reduces inflammation throughout the body. There has been a recent concentration of research on the effect of Vitamin D on the brain and in relation to dementia. Ongoing studies have discovered a correlation to low Vitamin D concentrations and the development of dementia. These studies have recognized the pro-cognitive effects and neural protective effects of Vitamin D. When they looked at individuals who had Alzheimer’s disease researchers consistently found that Vitamin D concentrations were much lower when compared to healthy participants in the study. So, the association of low levels of Vitamin D may increase the disk of dementia but the determination that raising Vitamin D levels may prevent dementia has not been met yet.


How Does Vitamin D Work?

So how does a vitamin that you receive from sunlight work? It really isn’t so mysterious. Ultraviolet rays from the sun hit the skin and triggers vitamin D synthesis. Now there are some barriers to vitamin D absorption. The ultraviolet rays cannot penetrate sunscreen. Sunscreen is a necessity to protect us from developing skin cancer. Older folks are not as efficient at absorbing and synthesizing vitamin D. This finding presented a whole new line of research that looked at the relationship of low vitamin D levels in older people and impaired memory. David Llewellyn, a neuropsychologist out of the University of Exeter in England, found that poor performance on tests for memory and attention was about 42% higher for the group that was vitamin D deficient. Poor test results were nearly 400% higher in people with severe vitamin D deficiencies. This study did not prove that low vitamin D levels caused dementia but showed that the risk of developing dementia was markedly increased.


The Inside-the-Brain Story of Vitamin D

The researchers believe that vitamin D is important to brain health by protecting the blood supply to the brain. They also believe that vitamin D clears toxins that accumulate in the brain. A more recent study confirmed the link between vitamin D deficiency and dementia. They found that a wide variety of brain tissue has vitamin D receptors and when they are activated by vitamin D, they facilitate nerve growth in the brain. It is believed that there is a boost in important brain chemicals and that there was an increase in effectiveness in glial cells nursing neurons back to health. The authors of this study concluded that “Our results confirm that vitamin D deficiency is associated with a substantially increased risk of all-cause dementia and Alzheimer’s disease.” (Science Daily, 2014)


How Can We Increase Our Vitamin D Intake?

Since the numbers of older people with vitamin D deficiency can be as high as 95%, there has to be some education on ways to increase levels of this vitamin. A general rule for sun exposure is to expose large amounts of bare skin to the sun just until it turns pink. This normally occurs in about half the time it would take you to burn. So, if you burn in 30 minutes you want to have a 15-minute sun exposure about three times per week. Now if you are susceptible to skin cancer then this isn’t the safest way to get Vitamin D. There are foods , although few, that contain vitamin D: flesh of fatty fish (salmon, tuna, mackerel) and fish liver oils; small amounts of beef liver, cheese and egg yolks; fortified foods – milk cereal, some orange juice, yogurt and margarine (packaging of these products indicates if it has been fortified with vitamin D). Then there are supplements Vitamin D2 and D3. Both of these forms are identical to each other. Remember that the body would prefer to get nutrients through diet and sometimes has difficulty metabolizing supplements.

There is still some debate over vitamin D deficiencies. Did they occur as a function of aging or as a result of illness? It is still not clear if raising the level of vitamin D will help lessen cognitive issues. There are many risk factors for developing dementia and vitamin D deficiency has a firm place on that list.


References:

Dr. Mercola. (November 6, 2014). Link between vitamin D deficiency and dementia confirmed. Retrieved April 29, 2015 from http://articles.mercola.com/sites/articles/archive/2014/11/06/vitamin-d-deficiency-dementai.aspx


Littlejohns,T.J., Kos,K., Henley,W.E., Kuzma,E., Llewellyn,D.J. (June 15,2015). Vitamin D and Dementia. The journal of Prevention of Alzheimer’s Disease. Retrieved July 20, 2017 from http://www.jpreventionalzheimer.com/1232-vitamin-d-and-dementia.html


National Institute of Health. Vitamin D – health professional fact sheet. Retrieved April 30, 2015 from http://ods.od.nih.gov/healthprofessionalfactsheet/VitaminD-Health-professional-fact-sheet


Simon, N, (July 13, 2010). Vitamin D deficiency linked to dementia. Retrieved August 26, 2010 from http://www.aarp.org/health/conditions-treatments/info-07-2010/vitamin_d_deficiency_linked_to_dementia

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2025 has certainly started off with a BANG!  There is significant chaos surrounding the start of now President Trump’s term in office.  He described it as ‘Shock and Awe’.  I would agree with ‘shock’, but I am not in awe of the beginning of his term.  Time will tell how this all plays out.  It does force me to get serious about my meditation practice, however.

Then most of the United States was under, first – severe weather systems and then the incineration of Southern California.  In my particular neck of the woods (Ohio/Indiana border) we had 15 inches of snow, subzero temperatures made even colder by high wind.  My gas and electric bill will be out of this world after this month.  It has been a long time since we have seen this type of weather.  In 1978, we had a blizzard where over 30 inches of snow fell, the Ohio River froze over, and I had a blizzard baby 9 months later (to the day)! Nothing like that this time though!

The natural disasters to hit the US this year have been catastrophic.  There was Hurricane Helene that devastated Florida but also caused so much flooding in the Southeast State of North Carolina that the town of Ashville was left in shambles.  This is a mountain town where you would never expect torrential flooding to occur.  The recovery has been slow, but it is ongoing. 

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No matter where you live or are reading this, please keep these communities in your thoughts and prayers.  If possible, check out sources where you may make contributions to their recovery.

On a lighter note, The Kansas City Chiefs and the Philadelphia Eagles will play each other in Super Bowl 59 on February 9 in New Orleans.  These two teams played each other in the 2023 Super Bowl and The Chiefs were the winners.  Grudge match in 2025?  We will see.

Make sure you check out the activities going on at the Virtual Brain Health Center.  Krystal and LeAnne always have a month full of activities, the book club, podcasts and guests who bring their expertise to share.  It is free and is worth checking out.  www.virtualbrainhealthcenter.com

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Over the past few years, I have had a friend, Carol Meyer, who has been a part of My Boomer Brain.  Carol has her own publication, InFlow that is published quarterly.  It is amazing.  InFlow Magazine - Your Digital Dose of Inspiration is just that.  She has chosen some of my blogs to publish in InFlow and I am grateful.  She wants me to extend an invitation to look at InFlow for yourself.  Here is the link and access information:

 

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