The Algarve region has a very diverse coastline in terms of landscape, with extensive sandy beaches, lagoons and crystal clear water.
In addition to these characteristics, there are 360 days of sunshine/year, which light up the region and invite you to go to the beach. When we talk about the beach, we remember the sand, the sun and the good times spent with our…
After all, is exposure to the sun good or bad?
The sun is necessary for life and has real benefits.
However, we are all aware of the harmful effects of excessive and prolonged sun exposure, contributing to skin aging and the appearance of malignant and pre-malignant lesions.
As with everything in life, the word moderation should come to mind. We should opt for a conscious exposure to the sun, avoiding the hours of greater UV radiation (between 11 am and 16 pm), use adequate sunscreen and renew our water intake.
What is the relationship between the sun, vitamin D and its function in the body?
The greatest source of vitamin D (vitamin D3) is obtained through our skin after exposure to the sun's UVB rays. The other source is diet.
The main action of vitamin D is to maintain calcium homeostasis. It contributes to intestinal calcium absorption and calcium and phosphate reabsorption at the bone level. It is now known that vitamin D also appears to be important in controlling cardiovascular risk.
Does it make sense to think about Vitamin D supplements for the inhabitants of the Algarve?
Amazingly, in Portugal, a sunny country, there is a lack of vitamin D and the Algarve region is no exception. About 50% of the Portuguese and more than 90% of the elderly are deficient in this vitamin. This shortage represents a significant public health problem.
Knowing if there is a deficit of this vitamin is possible. The clinician uses a dosage of this, through a simple blood test, which can be performed at the level of primary health care, and, if necessary, resort to its supplementation.
When we talk about women, which ones are most affected by the lack of this vitamin and why?
In this field, the winners are postmenopausal women. It is estimated that about 85% of women over the age of 65 lack vitamin D.
The lack of this may be responsible for the lower absorption of calcium, predisposing to the development of Osteoporosis (a disease where bone demineralization occurs and a consequent increase in the risk of fractures).
The woman, after menopause, due to the decrease in the amount of estrogen, already has an increased risk of bone loss and a consequent increase in the risk of Osteoporosis.
When osteoporosis is present, the prevention of complications not only includes the prevention of falls, but also the institution of an adequate diet with ingestion of products rich in calcium, cessation of tobacco and alcohol, regular physical exercise and sun exposure balanced.
Attention to symptoms….
When deficiency levels are high, tiredness, muscle pain, brittle nails, weak hair, and dry skin may appear.
Osteoporosis, fractures with minimal trauma and depression can develop over the long term. It is known today that a deficiency in this vitamin is also associated with certain types of cancer, high blood pressure, diabetes and other diseases.
What factors can lead to vitamin D deficiency?
Modern lifestyles, focused on indoor work activity and consequent reduction in sun exposure, daily use of sunscreens, aging, darker skin tone, certain medications, intestinal malabsorption syndromes, obesity and breastfeeding .
How to get vitamin D?
Through sensible exposure to the sun without sun protection equivalent to 20 minutes a day, a varied diet, rich in salmon, tuna, sardines, cod liver oil, eggs, milk and dairy products and daily, weekly or monthly supplementation of vitamin D2 or D3 if needed. Supplementation can be done in childhood,
adolescence or adulthood.
If you have any questions about this or any other topic, contact your GP, we are here for you and yours!
Author: Mafalda Ferreira
Internal Physician of General Family Medicine in Faro
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