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How to Avoid Vitamin D Deficiency

Whether you want to slow the progress of Osteoarthritis or prevent future issues, part of the easy steps to keeping your joints healthy is to add in some Vitamin D!

According to Katherine Zeratsky, Registered Dietician at the Mayo Clinic, “Vitamin D deficiency can cause your bones to become thin, brittle or misshapen”. Because our diets do not always include the nutrients we need, Zeratsky says “exposure to sunlight can make up for the difference”. This poses a problem for those living in the Pacific Northwest, though. Sunny days in the PNW make less than 48% of the year, according to NOAA.

Other factors such as obesity, skin tone, and age (65 and older) can also contribute to low levels of Vitamin D. Vitamin D deficiency can lead to osteomalacia, also known as “softening of the bones”. Ultimately, this means that the majority of the population is Vitamin D deficient.

 

Here are a few easy ways to make sure your body and knees are getting all the Vitamin D they need year-round:

 

Know Your Number

The recommended amount of Vitamin D for adults is at least 600 international units (IU) a day. That goes up to 800 IU a day for those older than age 70. Even then, some experts recommend 1,000 to 2,000 IU daily to maintain healthy levels and at least 4,000 IU to correct deficiencies.

Eat Rich

Try eating fatty types of fish such as salmon, trout, tuna, and halibut. These offer higher amounts of vitamin D. Other options include milk and yogurt.

Be Picky

As always, make sure you know how to choose a good supplement. Pay attention to the amount per serving you would need to hit your recommended number.

Let the Sunshine In

Get outside! With an average of 68 clear days a year, get in as much sun as you can. Staying active is already great for your knees so why not get moving in the beautiful outdoors?

 

The Reflex team can customize a supplement program to protect your joints and aid in pain relief.

 

Call our office at (503) 719-6783 to schedule an appointment.