維他命 D 不足現在是英國香港人面臨的風險 : Vitamin D deficiency is now a risk to UK HongKonger
- kesterkwong
- Mar 5, 2024
- 6 min read
以前在香港，我們經常躲避陽光，等待過馬路時女仕們躲在紅綠燈的陰影下是常態，甚至午飯時外出也會帶陽傘遮擋陽光； 我們真的很討厭一年到頭太陽的灼熱。 然而，現在我們在英國，夏天陽光明媚，微風徐徐，非常舒服； 但從秋季到冬季，日短夜長，經常下雨； 此外，在家工作的環境使我們無法接觸陽光； 這就是為什麼維他命 D 不足在英國很常見。 全國飲食和營養調查顯示，英國約六分之一的成年人血液中維他命D 含量較低。
We used to dodge from sunlight in Hong Kong, hiding under the shadow of the traffic light while waiting to cross the road is a norm, and even carrying umbrella for a lunch break in order to block some sunlight; we really hate the burning heat from the sun all year round. However, now we moved to UK, in the summer the sun is lovely, with the breeze; but from autumn to winter, there is short days, and lots of rain; also, the work from home environment stops our exposure to sunlight; that is why vitamin D deficiency is very common in UK. The National Diet and Nutrition Survey shows that about 1 in 6 adults in the UK have low levels of vitamin D in their blood.
高風險 研究表明，最容易發生維他命D 缺乏症的族群是
- 5歲以下兒童，
- 孕婦或哺乳期婦女，
- 超重的人，
- 65歲以上的人，
- 膚色較深的人，
- 對牛奶過敏或乳糖不耐症的人
- 素食或純素飲食的人。
- 患有肝病或腎病的人
- 人們不常外出---例如，身體虛弱或足不出戶
- 人們在戶外時通常會穿著遮蓋大部分皮膚的衣服，尤其是在寒冷的天氣裡。（哦噢…係我。）
High risk Studies have shown that the people most at risk of developing vitamin D deficiency are
- children below 5 years old,
- pregnant, or breastfeeding women,
- overweight people,
- people over 65 years old,
- people with darker skin tones,
- people with a milk allergy or lactose intolerance
- people who follow vegetarian or vegan diets.
- People with liver or kidney disease
- People are not often outdoors – for example, if they're frail or housebound
- People usually wear clothes that cover up most of their skin when outdoors, especially in cold weather. – (Oh no… that’s me.)
維他命 D 可以從食物、陽光和營養補充劑中獲取，了解您是否攝取足夠維他命 D 的一種方法是進行血液檢查，以測量血液中維他命 D 的含量。 在血液中，一種稱為 25 hydroxyvitamin D的維他命 D 的測量單位為納摩爾每公升 (nmol/L) 或納克每毫升 (ng/mL)。 1 nmol/L 等於 0.4 ng/mL。 例如，50 nmol/L 與 20 ng/mL 相同。
- 50 nmol/L (20 ng/mL) 或以上的含量對於大多數人的骨骼和整體健康是足夠的。
- 低於 30 nmol/L (12 ng/mL) 的水平太低，可能會削弱您的骨骼並影響您的健康。
- 高於 125 nmol/L (50 ng/mL) 的水平過高，可能會導致健康問題。
Vitamin D can get from food, sunshine, and dietary supplements, one way to know if you’re getting enough is a blood test that measures the amount of vitamin D in your blood. In the blood, a form of vitamin D known as 25-hydroxyvitamin D is measured in either nanomoles per liter (nmol/L) or nanograms per milliliter (ng/mL). One nmol/L is equal to 0.4 ng/mL. So, for example, 50 nmol/L is the same as 20 ng/mL.
- Levels of 50 nmol/L (20 ng/mL) or above are adequate for most people for bone and overall health.
- Levels below 30 nmol/L (12 ng/mL) are too low and might weaken your bones and affect your health.
- Levels above 125 nmol/L (50 ng/mL) are too high and might cause health problems.
大多數人並沒有意識到自己的維他命 D 水平較低，而最受普遍的是人們的維他命 D 水平僅為個位數，想要回到 50 水平將非常困難。Most of the people didn’t aware they have low levels of vitamin D, and most popular are people gets only single digit levels, It will be very difficult to go back to level 50.
維他命 D 是一種脂溶性維生素，您的皮膚在暴露於陽光紫外線時身體自然合成。 維他命 D 也存在於各種食品和營養補充劑中，但為了具有生物活性，它必須在肝臟和腎臟中經歷兩種結構修飾，即羥基化。 因此，暴露在陽光直射下可以獲得最有效的維他命 D。Vitamin D is a fat-soluble vitamin that your body produces when exposed to ultraviolet rays from sunlight. Vitamin D can also be found in a variety of foods and dietary supplements, but in order to be biologically active, it has to undergo two structural modifications known as hydroxylation in the liver and the kidney. Therefore, expose to direct sunlight gains the most effective Vitamin D.
維他命 D 的食物來源包括：
- 油性魚類－如鮭魚、沙丁魚、鯡魚和鯖魚
- 紅肉
- 肝
- 蛋黃
Vitamin D food sources include:
- oily fish – such as salmon, sardines, herring and mackerel
- red meat
- liver
- egg yolks
( 難怪英國人至愛炸魚薯條 😄 No wonder British loves fish and chips）
維他命 D 在您的身體中發揮不同的重要作用。 它促進胃腸道中的鈣吸收，調節血液中的鈣和磷酸鹽水平，作用於骨骼礦化、生長和修復，減少炎症，並調節細胞生長、神經肌肉功能和免疫力。
Vitamin D plays different important roles in your body. It promotes calcium absorption in the gastrointestinal tract, regulates your calcium and phosphate blood levels, acts on bone mineralization, growth, and remodelling, reduces inflammation, and modulates cell growth, neuromuscular function, and immunity.
缺乏維他命D可能的症狀包括：
- 肌肉疼痛
- 骨痛
- 對疼痛的敏感度增加
- 手或腳有刺痛、「針刺」的感覺
- 靠近身體軀幹部位的肌肉無力，例如上臂或大腿由於臀部或腿部肌肉無力，走路時搖擺
- 曾經骨折
- 肌肉抽搐或震顫
- 肌肉痙攣
- 羅圈腿（嚴重缺乏時）
Possible symptoms when vitamin deficiency:
- Muscle pain
- Bone pain
- Increased sensitivity to pain
- A tingly, “pins-and-needles” sensation in the hands or feet
- Muscle weakness in body parts near the trunk of the body, such as the upper arms or thighs
- Waddling while walking, due to muscle weakness in the hips or legs
- A history of broken bones
- Muscle twitches or tremors
- Muscle spasms
- Bowed legs (when the deficiency is severe)
現在學校幾乎每天都有同學骨折斷骨，似乎大家都習以為常了。
Nowadays, students in school have broken bones almost every day, and everyone seems to be used to it.
英國政府建議每個人考慮從 10 月至 3 月每天補充 10 微克維他命 D，以幫助維持骨骼和肌肉健康。
The UK Government advises everyone to consider taking a daily vitamin D supplement of 10 micrograms from October-March to help keep bones and muscles healthy*.
順勢療法補充劑：Calc-Phos 6X -- 骨頭、牙齒、結締組織和胃液。
鈣和磷是體內最豐富的組織鹽類。 它存在於骨骼、牙齒、結締組織、血球和胃液中。 鈣磷與白蛋白結合，使骨頭堅固並形成牙齒。 骨頭含有 57% 的磷酸鈣。 它是體液所有細胞的主要成分，可以恢復虛弱的組織和器官的張力。 它有助於食物的消化和吸收，對於建立良好的骨骼和身體結構至關重要。
Homeopathy supplement: Calc-Phos 6X -- BONE, TEETH, CONNECTIVE TISSUE & GASTRIC JUICES.
Calc Phos is the most abundant tissue salt in the body. It is found in the bones, teeth, and connective tissue, blood corpuscles and gastric juices. Calc Phos unites with albumin giving solidity to the bones and building the teeth. Bone is 57% Calcium Phosphate. It is the main constituent of all cells of the body fluids and restores tone to weakened tissues and organs. It assists with the digestion and absorption of food and is vitally important for the building of good bones and body structure.
資料參考 Reference:
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