As the temperature drops, people with joint and bone conditions such as arthritis may feel more discomfort than in summer. But in reality, could these problems actually be due to the lack of ‘sunshine vitamin’ in the dark winter months?
“Vitamin D helps regulate the amount of calcium and phosphorus in our bodies and is crucial for bone and muscle function,” says Dr. Marilyn Glenville, nutritionist and author of Osteoporosis: How to Prevent, Treat and Reverse It .
‘It can also have anti-inflammatory effects. As a result, vitamin D is believed to play a role in relieving joint pain, especially where inflammation is the cause. It can also help prevent osteoporosis, which weakens the bones. ”
One study, published in 2017, showed that adults older than 50 who had a moderate vitamin D deficiency were more likely to develop knee pain over five years and hip pain over two years.
Have you experienced vitamin D deficiency? Share your stories and health tips in the comments below …
(Image: Getty)
The research has suggested that correcting this deficiency may reduce or aggravate the pain.
How the body is deficient in vitamin D
A clinical article in the British Medical Journal revealed that more than 50 per cent of adults in Britain have too low vitamin D levels, with 16 per cent severely deficient in winter.
Yet vitamin D plays an important role in boosting our immune system, and it has even been suggested that it may help fight Covid-19.
So if you feel that you are often sick with a cold or flu, it could very well be due to a deficiency. A lack of vitamin D can cause fatigue and tiredness, as well as hair loss.
Other symptoms include respiratory problems, numbness, depression and low mood, specifically seasonal affective disorder (SAD). Most importantly, a lack of vitamin D can lead to muscle aches, bone loss and pain in the legs, especially in the lower back.
One study that looked at skeletal pain showed that those with a vitamin D deficiency, especially in women, are more likely to suffer pain in their legs, ribs and joints.
Bone and joint problems
Because of the importance of vitamin D for bone health, it is not surprising to hear that it also has an impact on conditions such as rheumatoid arthritis and osteoporosis.
Research on patients with the autoimmune condition rheumatoid arthritis has shown that most participants are low in vitamins. However, it is unclear why this is. Some medical professionals believe that low vitamin D levels are a complication of rheumatoid arthritis itself, while other studies suggest that depleted vitamin levels are actually caused by the corticosteroid medications taken by sufferers of the disease.
According to the American Nonprofit Group Arthritis Foundation, people who take oral steroids are twice as likely to have a vitamin D deficiency as those who do not.
“Not only is vitamin D deficiency very common in patients with rheumatoid arthritis, but it is also associated with chronic pain and lower mental and physical health,” says Dr. Glenville.
” Another study revealed that a higher intake of vitamin D and omega-3 fatty acids may achieve better treatment results in patients with early rheumatoid arthritis.
“A lack of vitamin D causes the person’s bones to soften and become weak,” she adds.
(Image: Getty)
“It’s called osteomalacia in adults and rickets in children.”
These abnormalities can cause the skeleton to bend and lead to fractures in older patients.
In children, rickets can cause stunted growth and in severe cases skeletal malformations.
It is worrying that the hospitalization for rickets is at the highest level in half a century.
Can we reverse the problem?
In 2016, Public Health England recommended that everyone in the UK take a vitamin D supplement during autumn and winter. It is also said that those at greatest risk of deficits, for example children, the elderly and those in black, Asian and ethnic minority groups, should take them all year round.
“We can only get about 10 percent of our vitamin D from our diet,” explains Dr. Glenville.
Everyone needs to take 10 micrograms of vitamin D a day, but unlike other countries such as Finland and Sweden, the UK does not fortify ordinary foods such as bread and milk with the vitamin. However, you can increase your intake by eating lots of oily fish, red meat, liver, egg yolks and fortified breakfast cereals.
It is also important to go outside as often as possible in the warmer months.
Recently, a research group from the University of Manchester recommended the ‘little and often’ approach to exposure to sunlight to ensure we get enough vitamin D without increasing the risk of skin cancer.
For those with light skin, it is 10 to 15 minutes of daily exposure to the sun during spring and summer, while those with darker skin need 25 to 40 minutes a day.
“Most people with a vitamin D deficiency do not know they have it. So I would recommend that anyone who has joint pain should have their levels checked,” says Dr. Glenville.
‘When choosing a supplement, make sure it is in the D3 form, and ideally a liquid, as it promotes absorption. However, too much vitamin D can cause toxicity, so it is better to stick to the daily recommendation of
10 micrograms per day and take it more sporadically instead of high dose supplements. ”
(Image: Getty)
What can I do about fatigue?
“Studies have shown the positive effects of physical activity on energy levels, making it one of the best ways to deal with fatigue,” says registered nutritionist Elizabeth Stewart for supplement provider Vitl.
“Whether it’s ten minutes of yoga in your bedroom or a walk through the block, moving is also as important for mental health as well as physical, especially during lockout.”
Diet can also help energy levels.
‘It’s important to get enough fresh and whole foods, rich in vitamins and minerals, proteins, carbohydrates and healthy fats. Carbohydrate-rich foods such as potatoes, whole grain breads and rice and proteins can maintain energy levels and make you feel full for longer. And eat foods that promote healthy gut health, such as chicory, to avoid intestinal syndromes, such as IBS, which can affect energy levels.
‘Iron-rich foods are also useful in fighting fatigue. Leafy vegetables, fortified grains, beans and red meat are good sources of iron. ”
If you are extremely tired and nothing helps, talk to your GP.