Healthy Eating in Sun Deprived Climates
Living in regions with limited sunlight can pose challenges to maintaining optimal health, especially for women. Vitamin D, often referred to as the sunshine vitamin, plays a crucial role in various bodily functions, including bone health, immune system regulation, and mood stability. However, with strategic dietary choices and supplementation, it’s easy to happily thrive in sun-deprived climates.
Embrace Cloudy Days
Living in climates with more cloudy days than sunny days like many places in the Pacific Northwest, has its benefits. Areas with more sun intensity increase exposure to UV radiation. Those rainy days are a lower risk of sunburn and resulting skin cancer. If you happen to be having hot flashes there’s another benefit - cool, rainy weather can be a fantastic relief! Aside from the benefits, rainy days can also mean gloomier moods and reduced vitamin D. With awareness and planning, these drawbacks can be easily managed.
Vitamin D Rich Foods
While sunlight remains the primary source of vitamin D, incorporating foods naturally high in this nutrient can compensate for its deficiency. Include foods like mushrooms, fatty fish (salmon, mackerel, and tuna), egg yolks, and fortified plant-based alternatives (such as fortified soy milk) in your diet. These sources can help maintain adequate vitamin D levels even when sunlight is scarce.
Consider Vitamin D Supplements
Vitamin D supplements are not for everyone. Talk with your doctor to determine if vitamin D supplementation would be right for you. It can be beneficial, especially in regions with extended periods of limited sunlight. For an average, healthy person, supplementing with low doses with meals for limited, intermittent periods can help improve vitamin D levels. Like most nutrients and supplements, more isn’t necessarily better, so it’s best to get guidance to see what’s right for you.
Herbs for Mood, Digestion, and Warmth
Bacopa is a favorite herb of Bacopa Moon’s! Ginger is great for warmth and for boosting digestion on cold days. Mushrooms can be a good source of vitamin D. If you’re using mushroom supplements or mushroom coffee alternatives, it’s best to take a break from them periodically. Mushrooms contain chitin, which has nitrogen in it. In small doses mushrooms are healthy, but daily, long term use can cause digestive upset and other issues. Some people even develop allergic reactions to mushrooms with overuse. Enjoy mushrooms occasionally, or as a very general rule, 3 weeks on, 3 weeks off. Quick disclaimer, everyone’s different, always check with your practitioner to see if supplements are right for you.
Opt for Nutrient-Dense Foods
In the absence of sunlight, it’s essential to focus on nutrient-dense foods to support overall health. If worrying about daily amounts is too frustrating for you, try taking a step back for a long term perspective. Looking at your diet as a long term, overall pattern may help. Eat mostly fresh fruits and vegetables, whole grains, lean proteins, and healthy fats. Basically, focusing on plants is a good way to go. Getting a variety of healthy foods, especially vegetables, provides a wide array of vitamins, minerals, and antioxidants vital for a strong immune system, healthy skin, and balanced hormone levels.
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Hydrate Wisely
When it’s colder outside, it can be just as easy, if not easier to become dehydrated. The cold air can be drying. Dehydration can also be less noticeable than in hot weather. Staying hydrated can help regulate temperature. Having a cool drink of water might not be as appealing when it’s cold, but staying hydrated helps maintain body temperature. Staying hydrated is essential for overall well-being. Teas, coffee, and other drinks can often be diuretic, and you may need to drink more water than you expect.
Prioritize Mental Health
Many people use tanning beds for the mood boosting effect, but the damage to skin makes it potentially more harmful than helpful. Try using nutrition and other methods instead of harmful artificial light. Bacopa as a tea or added to meals, like soups, help many people as a mood booster.
The lack of sunlight in certain climates can affect mood and mental well-being. Incorporate mood-boosting foods such as fatty fish, nuts, seeds, and leafy greens, which contain nutrients like omega-3 fatty acids and magnesium that support brain health. Additionally, practicing stress-reducing activities like meditation, yoga, or spending time in nature can help uplift your spirits and combat seasonal mood slumps.
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