Vitamin D deficiencies often don\u2019t have obvious symptoms. In fact, they usually develop slowly over time. Yet low vitamin D levels can create significant health problems such as rickets (in infants and children), falls and bone fractures (for older people) and osteoporosis.<\/p>\n
In Australia, the challenge is, how do you balance sun exposure with healthy levels of vitamin D \u2013 especially for people who spend large amounts of time indoors or have limited mobility? Here\u2019s our guide.<\/p>\n
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Who is at greatest risk of Vitamin D deficiencies?<\/strong><\/p>\n <\/p>\n Sources of Vitamin D<\/strong><\/p>\n While sun exposure is the main source of vitamin D, small amounts can also be found naturally in some foods such as mushrooms, tuna, salmon and egg yolks. In a typical Australian diet, only 5-10% of daily vitamin D requirements are met through food. That\u2019s why we need to rely on the sun\u2019s UVB rays or supplements to maintain healthy levels of vitamin D.<\/p>\n However, before recommending supplements, clients should check with their doctor or healthcare provider first.<\/p>\n <\/p>\n How to manage the sun<\/strong><\/p>\n With 2 in 3 Australians developing some form of skin cancer before the age of 70, balancing sun exposure with healthy levels of vitamin D is delicate. The key factors to look for are the UV index and the time of day.<\/p>\n As a general rule, in autumn and winter when the UV index is typically below 3, it\u2019s recommended outdoor activities occur during the middle of the day. However, in spring and summer when the UV index is typically above 3, outdoor activities should be restricted to before mid-morning or evenings.<\/p>\n The free SunSmart app<\/span><\/a>, myuv.com.au<\/a><\/span> and the Australian Bureau of Meteorology<\/a><\/span> are excellent sources of information on daily sun protection times for your location. In addition, the Sunshine Map<\/a><\/span> is a great resource to determine optimum sun exposure times depending on where you are in Australia.<\/p>\n <\/p>\n Here to support you and the people you care for<\/strong><\/p>\n\n
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