A Gentle Action Plan: Boosting Your Vitamin D Levels Safely
If some of those signs resonated with you, please don’t feel discouraged. Instead, see it as an opportunity to take gentle, proactive steps toward better health. Here are a few simple ways to support your body’s Vitamin D levels.
Talk to Your Doctor First
Before making any changes, the most important step is to speak with your healthcare provider. They can order a simple blood test to check your Vitamin D levels accurately. This is the only way to know for sure if you have a deficiency. Based on the results, they can recommend a safe and appropriate course of action, which may include supplementation.
Embrace the Sunshine, Safely
Spending a little time in the sun is a wonderful and natural way to help your body produce Vitamin D. You don’t need much. For many people, just 10-20 minutes of midday sun on the arms and legs a few times a week can make a difference. Of course, skin safety is paramount. Avoid the sun during peak hours if you are sensitive, never let your skin burn, and talk to your doctor about what is safe for you, especially if you have a history of skin cancer.
Nourish Your Body with Vitamin D-Rich Foods
While it’s difficult to get all the Vitamin D you need from food alone, you can certainly help. This is a key part of good senior nutrition. Include these foods in your diet:
Fatty Fish: Salmon, mackerel, and tuna are excellent sources.
Fortified Foods: Many foods are now fortified with Vitamin D, including milk, some orange juices, yogurts, and cereals. Check the labels to be sure.
Egg Yolks: The yolk is where the Vitamin D is stored, so don’t skip it!
Beef Liver: If you enjoy it, beef liver is another nutrient-dense option.
The Power of Gentle Movement
Exercise is a beautiful partner to Vitamin D. Weight-bearing activities—any activity where you are supporting your own body weight—send a signal to your bones to absorb calcium and get stronger. This means the Vitamin D you consume is put to better use! The key is to choose activities that are safe and enjoyable.
Gentle options include:
Walking: A simple, powerful exercise for bone health.
Tai Chi: This slow, graceful practice is wonderful for balance, strength, and fall prevention.
Light Strength Training: Using light weights or resistance bands, or even just your own body weight (like standing up and sitting down from a sturdy chair), can build both muscle and bone.
Dancing: Put on your favorite music and move! It’s joyful and good for your body.
For information on physical activity for older adults, consult the National Institute on Aging. The American Heart Association and the Arthritis Foundation also provide excellent resources for senior-friendly exercise.
