The habit of covering yourself up when going out can cause osteoporosis.
Over-protecting the skin prevents it from being exposed to sunlight, leading to a vitamin D deficiency, affecting metabolism, and causing osteoporosis.
According to Dr. Cao Thanh Ngoc, Department of Internal Medicine and Musculoskeletal Diseases, University Medical Center of Ho Chi Minh City, the habit of covering up too much when going outside prevents the skin from being exposed to sunlight, leading to a severe vitamin D deficiency. All these factors affect the body's absorption and metabolism processes, disrupting the balance between bone formation and bone resorption, resulting in osteoporosis.
According to Professor Edward Gorham's Law of Shadow in Vitamin D absorption from the University of California, USA, the ideal time to sunbathe is when the length of the body's shadow is shorter than the height. The most suitable time for sunbathing in Vietnam is between 9 and 10 am or from 3 to 4 pm.
Most people can get enough vitamin D by spending 10 to 15 minutes in the sun daily with their forearms, hands, or legs uncovered and without sunscreen. This type of sun exposure can provide the recommended daily intake of 600-1000 IU for children aged 1-18 and 800-1000 IU for adults, according to nutrition institutes worldwide.
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Everyone should expose their skin to sunlight for a reasonable amount of time to ensure the body receives enough vitamin D. (Image caption:Giang Huy |
According to Dr. Truong Nhat Khue Tuong, Department of Nutrition and Dietetics, University Medical Center of Ho Chi Minh City, in addition to sunbathing, some foods such as salmon, cod, mackerel, milk, egg yolks... also provide vitamin D, but only about 5% of the daily requirement.
"If sun exposure is not possible and food does not provide enough vitamin D, you can supplement with drops or sprays for children and vitamin D tablets for adults," advises Dr. Tuong.
According to Dr. Ngoc, osteoporosis is a metabolic disorder of bone that leads to impaired bone strength and an increased risk of fractures. The disease causes serious consequences, resulting in prolonged pain and fatigue, increased risk of fractures, disability, and death, affecting the quality of life.
The disease is preventable if people receive adequate calcium, vitamin D, and other essential nutrients appropriate for their age and health condition. Regular exercise and sun exposure, along with limiting smoking, alcohol consumption, and the use of unverified or self-medicated drugs, are also important.