We have heard time and time again to make sure to get enough vitamins and minerals to maintain optimal health. And we know that, clearly, it is smart to do so, yet many of us don't take much notice or attention to fulfill the daily requirements and just live our lives as we always do and have. But getting the essential vitamins is truly crucial. We often feel lousy and just pass it off as getting older or not getting enough sleep, or just think that is how we are "supposed" to feel because we have gotten used to it. I am here to say DON'T accept feeling like that. A very common deficiency in our society is of Vitamin D. We are actually facing an epidemic in our country, and with potential very grave consequences.

Vitamin D deficiency has been shown to play a role in almost every major disease, including: Osteoporosis and Osteopenia, 17 varieties of Cancer (including breast, prostate and colon), Heart disease, High blood pressure, Obesity, Metabolic Syndrome and Diabetes, Autoimmune diseases, Multiple sclerosis, Rheumatoid arthritis, Osteoarthritis, Bursitis, Infertility and PMS, Parkinson's Disease, Depression and Seasonal Affective Disorder, Alzheimer's Disease, Fibromyalgia and MORE!

Vitamin D is so important because it is involved in making hundreds of enzymes and proteins, which are crucial for preserving health and preventing disease. It has the ability to interact with more than 2,000 genes in the body. It enhances muscle strength and builds bone. It has anti-inflammatory effects and bolsters the immune system. It helps the action of insulin and has anti-cancer activity. This is why vitamin D deficiency has been linked with so many of the diseases of modern society. Because of its vast array of benefits, maintaining optimal levels of D is essential for your health.

Your body can't create vitamin D on its own. Instead, it's designed to make it through sun exposure. In theory, you can make an ample supply of vitamin D with as little as a couple of hours per week in the sun - provided the UVB rays are strong enough. You can also ingest D through food, especially fatty fish like wild-harvested salmon and egg yolks. Plus, lots of foods are fortified nowadays, so vitamin D deficiency should be an easy problem to solve, right? But the truth is, we're just not getting enough, and so many of us aren't even close. Especially in modern society where many of us are outside only when leaving the office to get into our cars. . . .and you are NOT getting Vitamin D through your windshield.

So, here are the top ways to prevent Vitamin D deficiency. Remember optimal levels depend on age, body weight, and skin color as well.

• Allow yourself limited, unprotected sun exposure in the early morning and late afternoon (no more than 15 minutes for light-skinned individuals, 40 minutes for darker skin) - particularly between May and September. I'm not saying to leave the sunscreen at home. . . I AM saying put it on after you get some rays.
• Eat a diet rich in whole foods. Nutrient-dense, fatty fish like mackerel and sardines are good sources of vitamin D. Egg yolks and fortified foods are also good options.
• Take a top-quality multivitamin every day to fill in any nutritional gaps, preferably one that includes fish oil.
• Take a vitamin D supplement.
• Check with your healthcare professional about vitamin D testing. If you think you may be suffering from vitamin D deficiency, get a blood test and ask for the results.
• Discuss adding a vitamin D supplement to your diet with your healthcare provider. If you don't get out in the sun every day for 15 minutes in the early morning and late afternoon, consider supplementing with 1000-2000 IU per day - at least during the winter months!

Obviously Vitamin D is not the only aspect of your health to keep in check, but it certainly is one that deserves your attention!