After the age of 40, women begin to have many physical changes, especially bone and muscle health. Vitamin D supplementation is not necessarily based only on pills, but can start from daily habits.
Sunlight is an important natural source of vitamin D. When the skin is exposed to sunlight, the body can synthesize vitamin D itself. However, the ability to synthesize depends on many factors such as age, skin color, sun exposure time, season and sunscreen use.
Therefore, you should not intentionally sunbathe for too long to increase vitamin D, because ultraviolet rays also increase the risk of skin damage.
In the diet, fatty fish such as salmon, mackerel, and sardines are foods rich in vitamin D.
Egg yolks and some vitamin D-fortified foods, such as milk or milk substitutes supplemented with vitamin D, can also contribute to your daily diet. When buying food, housewives should read the nutrition label to see if the product is supplemented with vitamin D.
For women over 40, it is important not only vitamin D but also calcium, protein and a balanced diet, combined with appropriate exercise. Each person's vitamin D needs may vary. People who are less exposed to sunlight, have a restricted diet, or have risk factors for vitamin D deficiency may need to be assessed separately.
If you suspect vitamin D deficiency or want to use supplements, you should talk to your doctor instead of taking high doses for a long time.
Supplementing according to needs, combining diverse nutrition and regular exercise will help women over 40 be more proactive in taking care of bone and muscle health.
