Sunshine, diet and exercise are essential to our overall health and coordinating them together gives us the best recipe for optimal calcium, Vitamin D, Vitamin K and to maintain our overall health.
Vitamin D is a hormone produced in our body from a conversion that occurs when our skin is exposed to sunlight. It is essential for many body processes. Sun exposure without sunscreen is necessary for our body to synthesize Vitamin D correctly. This means that in non-peak sunshine hours, we should shoot for at least 15-30 minutes of exposure daily with as much skin uncovered as possible. (This is without sunscreen and is considered safe by medical professionals.) Some foods like eggs and fish contain Vitamin D, but sun exposure is our best source.
Vitamin K is primarily from leafy greens and is essential for the synergy of absorbing Vitamin D and calcium. Because they are loaded with many nutrients, we should be eating leafy greens at least once a day. (If taking a blood thinner, consult your physician before consuming leafy greens to properly monitor blood levels.)
Vitamin D is essential for us to be able to absorb any dietary calcium that we consume, which is important for our bones and nervous system. Foods are the best way to get the calcium we need, but animal sources, including dairy, need to fall into that maximum of 25 percent portion of our diet and should be eaten in conjunction with plant-based foods that are high in calcium such as broccoli, almonds, Swiss chard, kale and others.
Exercise is beneficial for our overall health, and weight-bearing exercise (like walking) is best for our bones. The most important thing to remember is that our health is dependent on many things working together, as well as being nourished properly with the best variety of foods.
