Mistake 4: You’re Relying Only on Supplements
Supplements are an incredibly useful tool, especially for correcting a deficiency. However, they are just one piece of the puzzle. A holistic approach to health means embracing the natural ways our bodies were designed to get this essential nutrient and stay strong.
Gentle Sunshine Exposure
The most natural way to get vitamin D is from the sun. Of course, we must be careful about sun exposure to protect our skin. We are not suggesting you spend hours baking in the sun. But a small amount of sensible, unprotected sun exposure can be very beneficial.
Try spending just 10-20 minutes outside in the midday sun a few times a week, with your arms and legs exposed. The exact amount of time depends on your skin type, the season, and where you live. Listen to your body and never, ever let your skin burn. This short burst of sunshine can stimulate significant vitamin D production and also offers the added benefits of fresh air and a mood boost.
Movement and Activity
This “sunshine break” is a perfect opportunity for gentle movement. A slow, mindful walk around your garden or neighborhood not only exposes you to sunlight but also helps maintain muscle mass, improves balance to prevent falls, and lubricates your joints. Activities like Tai Chi or chair yoga in a sunny spot by a window can also be wonderful options. The energy you get from healthy vitamin D levels is meant to be used! By pairing supplementation with gentle activity, you create a positive cycle: more energy allows you to move more, and moving more helps your body stay strong and resilient.
Vitamin D in Your Diet
While it’s difficult to get all the vitamin D you need from food alone, every little bit helps. Incorporating vitamin D-rich foods supports your overall levels. Excellent sources include:
- Fatty fish like salmon, mackerel, and sardines
- Cod liver oil
- Egg yolks
- Fortified foods like milk, orange juice, and some cereals
Eating a varied, nutrient-dense diet supports not just your vitamin D levels, but your entire well-being.
