Dr. Laura's Kitchen

Food is the Best Medicine

Healthy Challenge: Week 2

Welcome to Healthy Challenge: Week 2!

I hope that Week 1 was a success for you inshAllah, and that you made some progress in decreasing your sugar and carbohydrate intake!

I know that Eid may have been a challenge for you, but let’s not let that ruin all our hard efforts…today is a new day!

This week inshAllah we’ll be focusing on:

Healthy Challenge: Week 2

I’d like you to start by checking out this article I’ve written about:

  • the importance of Vitamin D,
  • how to recognize if you may be low in vitamin D,
  • how to make sure your levels are optimized, and
  • the importance of Vitamin K2.

6 Signs You May be Deficient in Vitamin D

After reading the article, we can begin with this week’s challenge inshAllah.

This week, I’d like you to:

  • Schedule a time and place where you can sit out in the sun at least 3 times per week, for 10-15 minutes. Try to expose your face, arms, and hands.
  • If you haven’t done so in the past 6 months, make an appointment to have your vitamin D levels checked.
  • Make sure you are eating foods high in Vitamin K2-natto (fermented soy), fermented dairy (such as kefir and fermented cheeses), and raw grass fed butter. Or consider taking a K2 supplement with your vitamin D supplement.

Here, I’d like to answer a few common questions which are frequently asked regarding Vitamin D:

  • What dosage of vitamin D should I and my children be taking?

This will vary from person to person, as it depends on factors such as your age, your percentage of body fat, your skin tone, and how much time you spend in the sun each day. The only way to know for certain that you’re taking an adequate dosage of vitamin D is to have your levels checked.

Healthy Challenge: Week 2

  • I’ve just had my blood test done, what is a healthy level of vitamin D?

The vitamin D council recommends an optimal level of 40-80 ng/ml (100-200 nmol/liter). Many labs are still using old recommendations, so it’s important to check the level and make sure it’s optimal.

  • How long should I stay in the sun to get enough vitamin D?

Try to get sun exposure at least 3 days a week, for at least 10-15 minutes per day. Try to expose your face, arms, and hands.

  • What time of the day should I sit in the sun?

The best time to get sunlight exposure is mid-day. The sun needs to be at least 50 degrees above the horizon in order for the UVB rays to penetrate the earth’s atmosphere. In the early morning or late afternoon, the ozone layer will reflect the UVB rays.

  • Why can’t I get vitamin D by sitting outside in the winter months?

During these months, the sun does not reach 50 degrees above the horizon. This means that the ozone layer will reflect the UVB rays needed for vitamin D production.

  • Should I wear sunscreen when I go out for vitamin D?

Sunscreen will block your body’s ability to produce vitamin D. Try to expose your skin to the skin, without sunscreen, for at least 15 minutes. Then, you can apply sunscreen to reduce the risk of getting sunburn.

  • Can I get vitamin D by sitting next to a sunny window?

No, a window will block the UVB rays necessary for vitamin D production.

 

Feel free to leave any questions or comments below!

And don’t forget to join one of our WhatsApp groups (ladies only) for discussions, short audio lectures, and extra tips! Email me if interested at: drlauraskitchen@gmail.com

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