Health and Medical 26

HEALTH&Medical

Many vitamins are important for personal health, but come the wintertime, vitamin D may dominate the headlines. That’s because hours of sunlight dwindle in the winter, which can lower levels of vitamin D in the body.

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Vitamin D sometimes is referred to as the “sunshine vitamin” because of its ties to the sun. The Cleveland Clinic says sun exposure on the skin is one way for people to get vitamin D. However, people with darker skin or those in certain geographical locations that do not get enough sunlight may not get sufficient vitamin D. Supplementation with foods that contain vitamin D or through pills may be necessary.

Vitamin D helps maintain a balance of calcium in the body and facilitates the building and maintaining of strong bones. The Mayo Clinic says low vitamin D levels have been tied to cancer, cognitive decline, multiple sclerosis, rickets, and psoriasis. But how much vitamin D does a person need? The recommended daily amount of vitamin D is 400 international units for children up to age 12 months, 600 IU for those ages one to 70 years old, and 800 IU for people over 70 years of age. However, some doctors recommend people take higher amounts.

also is unhealthy. Harvard Health advises against taking more than 4,000 IU per day, which is considered the safe upper limit. High doses of vitamin D can cause too much calcium to form in the blood, a condition called hypercalcemia. This raises the risk of fatal heart conditions. Increasing vitamin D intake also increases the risk for kidney stones, so the pros and cons must be weighed. Symptoms of too much vitamin D can include vomiting, nausea, stomach pain, fatigue, dizziness, confusion, increased thirst, and frequent urination.

Getting vitamin D naturally through sunlight and food sources is preferable to supplements. Fatty fish, mushrooms, liver, shrimp, and oysters are some foods that are excellent sources of vitamin D. UCLA Health says eight to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D. However, in the winter when only 10 percent of the body is exposed, nearly two hours of sun exposure at noon is needed to produce a sufficient amount of vitamin D. Geographic regions may produce different rates of exposure needed to ensure sufficient vitamin D production.

The Endocrine Society, for example, suggests higher daily doses of 1,500 to 2,000 IU may be needed for some adults.

Although vitamin D deficiency may compromise health, it’s important to note that going too far in the other direction

Vitamin D is necessary for health, but many people are not getting enough. Increasing exposure to the sun, eating the right foods and supplementation when needed can improve vitamin D levels.

Regular physical activity is often associated with immediate effects, and rightfully so.

According to the Centers for Disease Control and Prevention, physical activity can improve cognition and thinking, reduce short-term feelings of anxiety, and make it easier for people to manage their weight. But physical activity also boasts some notable long-term benefits, particularly in regard to disease prevention. The CDC notes that regular exercise can reduce risk for cardiovascular disease, type 2 diabetes and metabolic syndrome, infectious diseases like COVID-19 and pneumonia, and various forms of cancer, including cancers of the breast, colon, kidneys, and lungs.

It’s vital for aging adults to make a concerted effort to drink water each day. The Office of Disease Prevention and Health Promotion notes that the sensation of thirst declines with age. Aging adults who are unaware of that unique biological reality may be risking dehydration because they are not compelled to drink water throughout the day. The Cleveland Clinic notes that dehydration can contribute to dizziness, weakness and lightheadedness, among other symptoms. Those symptoms can be particularly menacing for older adults, who are at increased risk for potentially harmful falls even if they are not dehydrated. The body still needs water as it ages, and seniors taking certain medications may need more than usual due to medication-related fluid loss.

These are just some of the ways nutritional needs change with age. Adults are urged to pay greater attention to diet as they age and make choices that can counter age-related changes in their bodies.

Water keeps your energy up, weight down, muscles strong, joints supple, digestive system smooth - your whole system in physical balance.

How screen time affects adults

The effects of screen time are a point of frequent conversation.

However, such discussions often focus on the impact of screen time on the health and well-being of children. But children are not the only age group who has to consider how much time they spend with their devices.

Many professionals spend hours on end in front of computers, and those same people may spend a lot of their free time watching shows and/or scrolling social media and news stories online.

There are quite a number of negative effects of too much screen time, even for adults. However, the point in time when device usage is considered detrimental to adults’ health is not clearly defined. Some health experts say that limiting social media use to 30 minutes per day leads to a “significant improvement in well-being.” If that isn’t enough to convince adults to put down their devices, perhaps an examination of the various harmful side effects of screens might do the job.

• Depression: A 2017 study published in the journal Preventative Medicine Reports found a significant association between television watching and computer use with moderate or severe levels of depression. Several studies also have found a positive

association between screen time and depression in adolescents.

• Eye strain: Looking at screens can impact eye health. The American Academy of Ophthalmology recommends the 20-20-20 rule for adults who work on a computer. This rule says that individuals look at something 20 feet away for 20 seconds every 20 minutes of the day.

• Neck and back pain: Time spent sitting at a desk or on a phone and looking down adversely affects the body. This places strain on the neck, shoulders and back. In fact, many health care providers refer to the condition as “tech neck.” Pain can occur and the risk for severe musculoskeletal issues can increase when these positions are held for too long, according to Reid Health.

• Cognitive changes: A 2020 study in Science Direct found that adults who have been diagnosed with smartphone addiction had problems with the part of their brains responsible for transmitting messages. Such adults also exhibited reduced cognitive performance. In addition, Stanford Lifestyle Medicine reports adults who watched television for five hours or

more per day had an increased risk of developing brain-related diseases like dementia, stroke or Parkinson’s.

• Reduced physical activity: People who spend too much time on screens may be less likely to engage in physical activity, such as going on walks, working in the garden, playing sports, or engaging in active hobby projects. A sedentary lifestyle is linked to various health implications, such as increased risk for obesity and the health problems that come with being overweight.

• Impact sleep: The JAMA Network reports that among a cross-sectional analysis of 122,058 participants in the American Cancer Society Cancer Prevention Study-3, screen use was associated with decreased sleep duration and worse self-reported sleep quality. Electronic screen use before bed can disrupt circadian rhythms, leading to poorer sleep.

Screen time is not just a concern for children. Adults should moderate screen usage to safeguard themselves from an assortment of negative, device-related outcomes.

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