10 Tested Tips to Take Vitamin D

You spend hours cooped up in the office. You hardly have time to go out to sun bathe the body. You run the risk of not getting enough free Vitamin D from sunshine to strengthen your bones, muscles and keep you in good health. How can you make up for Vitamin D deficiency? Test the following ten tips to trap Vitamin D to overcome shortage and gain strength in your bones.

1. Balance

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You need to balance many hours of exposure to the sun's rays to avoid skin cancer. If you're out on the beach, use sun scream to tone down the effect of the sun on bare skin.

2. Breaks

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Short breaks in between office hours provide opportunity to get out of the room into the sun. Take advantage of coffee, tea and lunch breaks to step out into sunshine for vitamin D. "Change is as good as a rest," the old adage says.

3. Basking in the Sun

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Light skin is vulnerable to sunburn than dark skin. The good news is you only need a few minutes of mid morning and mid afternoon sun exposure to get enough Vitamin D. No need to bask in the sun for hours.

4. Be the First to Know

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The human body needs tuning up from time to time, the same way a car engine is serviced. In some cases, regular physical check up gathers dust on the shelf and the body picks up flack. Be the first to know if you're at risk of low Vitamin D.

5. Regular Exercises

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You're working too hard; you need to relax. Try and take up a hobby. These words hold a time honored place in medical practice. Regular physical exercises such as walking up stairs, leg lift ups riding stationary bicycle strengthen the bones and muscles, so you need to supplement Vitamin D to protect injury.

6. Balanced Diet

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You need enough Vitamin D and calcium to strengthen the bones. You can get calcium from dairy products. If you've not tasted goat milk, you don't know what you're missing. Goat milk has rich, rather sweet taste. Green vegetables, nuts and fish provide balanced diet rich in minerals to make your bone structure strong.

7. Build Up Vitamin D Intake

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Foods rich in Vitamin D only contribute ten percent of your body's overall Vitamin D need. The remaining 90% Vitamin D come from building up intake from other sources such as daily exercise, cutting down on salt intake, and relying on the natural sun for the provision of a bigger percentage.

8. Boost Vitamin D in the Body

If you've Vitamin D deficiency, you could use supplements to boost Vitamin D in your body. However, you need to do that with a doctor's recommendation. Anyone who eats a good mixture of foods, including leafy vegetables, eggs, fruits gets all the vitamins the body needs.

9. Broad Purpose

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Vitamin D cuts across all age groups. Calcium for children and breast feeding mothers who do not get enough in foods such as milk, cheese or foods prepared with lime are some of broad purpose requirement for Vitamins D.

10. Baby’s Best Vitamin D

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Pregnant and breast feeding women need to eat a variety of plant foods. Breast milk is the cheapest, healthiest baby food containing all Vitamins including Vitamin D. Breast feeding is not only good for the baby, it saves money and prevents diseases, provided the child’s mother eats balanced diet.