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10 minutes a day can save health

A daily dose can prevent both cancer and other diseases.

10 minutes a day can save health

The sun rays not only increase your well-being and make you happy – used sensibly they can also help prevent both cancer and other illnesses.

After the correlation between some cancers and low vitamin D values ​​in the 1980s, research has started to speed up, and so far, it has been published well over 6000 articles indicating that vitamin D may be of major importance to health spring in many areas.

10 minutes a day

As the sun is the most important source of vitamin D, however, this is a difficult and delicate topic, since the sun as it is known can also cause skin cancer.

The problem is that we have become so afraid of inflicting skin cancer that we have blocked all the health benefits that the same sunrays can give. But this does not have to be. You do not need to expose yourself to the sun rays for a sufficient amount of D vitamins. 10 minutes daily with sun on face and arms in the summer months, in the middle of the day and without the use of sunscreen, is enough, says Professor and D Vitamin Researcher Johan Moan.

He would like to encourage you to sunbathe more of your body, but be careful not to burn yourself. For the rest of the year, he recommends either taking a daily dose of fat, a pure D vitamin supplement or a few weekly lightning tones in the solarium – and of course: have oily fish on the menu as often as possible.

Most of us have too low levels

Most of us have too low vitamin D levels – especially in winter and spring. This is also something they see clearly at Fedon Lindberg’s clinic where they have measured vitamin D in 4000-5000 patients over the past six years.

“At the clinic we find that more than 40 percent of patients have a severe vitamin D deficiency. Admittedly, many of our patients are overweight, but they are also large sections of the population. Vitamin D deficiency is a much bigger problem than both the doctors and the authorities have been aware of, “writes Lindberg on his website.

Here are eight good reasons to sanitize D vitamins this summer:

1. Vitamin D strengthens the immune system

Vitamin D is absolutely essential to get the immune system’s front bands, T-cells, to start working, shows a new study. There are researchers at the University of Copenhagen, with Professor Carsten Geisler in the lead who made the discovery.

– We have discovered that the immune system’s T cells are as dependent on D vitamins as a car is dependent on car battery to start. In other words, without D vitamins, the T-cells can not get started with their work, “Geisler told the magazine Science. dk.

He says that when a T-cell recognizes a foreign body it would like to get rid of, it must have D-vitamins before it

can start dividing and creating an entire army of T cells that can take up the fight against the foreign element.

2. Vitamin D is good against osteoporosis

Keep vitamin levels up year-round

– You can not store D vitamins in your body for a long period of time. The level one manages during the summer is halved over two to three months. But if you combine to eat, for example, oily fish, you can manage to keep your vitamin D level at a good level during the winter, says researcher Ann Burgaz, who led a vitamin D study at Karolinska Institutet, to NHI. no.

While osteoporosis in earlier times was considered to be an inevitable result of aging, today, much efforts are being made to prevent and treat the disease.

Our bone mass consists largely of calcium and phosphorus, which is regulated by a highly intricate system that includes both diarrhea and D vitamins. To prevent the skeletal descaling, the body must be adequately supplied with calcium and phosphate. D vitamins are important to increase the absorption of these substances.

An Indian study from December 2010 showed that 77 percent of patients with hip fractures (low throat fractures) had low vitamin D levels.

D vitamins are formed from cholesterol in the skin when you are out in the sunlight, so it’s very important especially for women over 50 years to go for a walk in the sun every day.

3. Vitamin D protects against depression

A research done by PhD student Marie Kjærgaard at the University of Tromsø shows that there is also a connection between low levels of vitamin D in the blood and depression.

She has looked at the Tromsø survey 6, among which nearly 13,000 men and women between the ages of 30 and 87 have expressed their degree of resentment and depression.

10 minutes a day can save health

IN FOOD: A small dinner portion of salmon contains 7.5 micrograms of vitamin D, which is the amount of government recommends adult people. Vitamin D researchers, on the other hand, consider this to be too small. Photo: ILLUSTRATION PHOTO: Thinkstockphotos

You must eat this:

The authorities recommend adults to take 7.5 micrograms of vitamin D daily. Vitamin D researchers believe this is far too small and it is safe to take more times more.

To get you 7.5 micrograms, you must either eat a meal consisting of:

  • 2 glasses of milk supplemented with vitamin D 1,2 micrograms, margarine on 3 slices of bread, sardines in tomato on 1 slice of bread, mackerel in tomato on 1 slice of bread and sourdough on 1 slice of bread. This gives a total of 7.7 micrograms.


  • A small dinner portion of salmon (100 g), which gives 8 micrograms of vitamin D. (1 pound tran gives the same amount)

Kjærgaard registered who felt silent. When she compared blood samples from the participants in the survey, she could see that the depressed had less D vitamins in the bloodstream.

– I found that you have a low level of vitamin D in the blood, so you have 41 percent greater risk of being depressed, says the research fellow. no

4. Vitamin D can protect against obesity

While a relationship between obesity and low vitamin D has been demonstrated, a new international study based on data from the Health Research in North Trøndelag (HUNT) has taken the issue a step further.

In the study, researchers show that people with low levels of vitamin D early in life were at greater risk of developing obesity later.

5. Vitamin D is good for heart health

A major American study has found a clear connection between low levels of vitamin D and increased risk of cardiovascular disease.

The supply of vitamin D seems to lower blood pressure. This relationship may explain why blood pressure rises with increased distance from the equator and that blood pressure is higher in winter than in summer.

6. Vitamin D protects against cancer

– Low D vitamin levels increase the risk of heavy cancers such as colon cancer and breast cancer. This is especially true for these patients with obesity, which often have low levels of vitamin D in the blood. This is because vitamin D is fat-soluble and a good deal of it will then be caught in the fat tissue to prevent it from getting into the bloodstream. In addition, it is likely that overweight suns are less than normal, “says fellow Zoya Lagunova at Oslo University Clinic.

She says that 20 percent of the cause of increased cancer risk in obese can be explained by vitamin D deficiency.

7. Vitamin D probably has an important role in diabetes

Ongoing Norwegian research looks at the relationship between diabetes and vitamin D supplementation.

– There are good indications that vitamin D is of importance for both insulin secretion and insulin resistance, but it has not been shown to be safe in clinical trials yet, explains Rolf Jorde, professor of medicine at the University of Tromsø for Research.. no.

It hopes he and colleagues to change. Half of the participants in the study receive a large amount of vitamin D supplementation, while the other half receive placebo treatment and the subjects will be followed for five years.

Studies also show that:

  • 40 percent fewer women developed MS after receiving vitamin D as dietary supplements.
  • Children exposed to excessive sunshine in childhood are less likely to develop MS in adulthood.
  • Vitamin D supplementation in the elderly affects the muscles, improves balance and reduces the risk of falling.
  • A study based on 40,000 Swedish women shows that those who sunbathe the most or use solariums have 30% fewer blood clots than others.
  • Studies have shown that we perform best at the time of year where D vitamin levels are naturally highest and worst when levels are lowest.
  • Some groups of younger people in Norway have very low D vitamin status, which may be due to increased use of time in front of computer monitors and television. Older people may also lack vitamin D because they are too little outdoors.

8. Vitamin D provides better fertility

Are you a man and want to be a father? Get out into the sun! It has long been known that vitamin D can affect women’s fertility.

Now fertility expert Anne Clark urges men to stay as much outdoors as possible to improve sperm quality. Clark has recently conducted a study of 800 men with fertility problems. It was found that 1 in 3 had low levels of vitamin D.

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