Health

The Importance of Vitamin D

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Vitamin D is an important nutrient that plays a significant part in our health and is crucial for many bodily functions.  The most important type of vitamin D is D3 (also called cholecalciferol). It is a fat-soluble vitamin and is produced when the skin is exposed to sunlight. Ideally, we should get most of our vitamin D from adequate exposure to sunlight and from our diet. The body can produce sufficient vitamin D with adequate exposure to sunlight (30 minutes of sunlight exposure several times a week).  However, too much sun exposure has its own risks, such as skin cancer and aging. A list of healthy foods rich in minerals and vitamins is available from many health-related websites, and you should review these to ensure that you are taking a balanced diet to meet all the daily requirements. Certain groups may require additional vitamin D3 through supplements especially those who live in areas with not much sunlight, or people who are indoors most of the time, those with certain medical conditions, and older adults.

Importance of Vitamin D

  • Bone health: Vitamin D helps the body absorb calcium, a mineral that is essential for strong bones and teeth. Lack of calcium can lead to weak and brittle bones, leading to a conditions known as osteoporosis and rickets.
  • Play a role in the immune system: it is important in maintaining the immune system. A healthy immune system will help the body fight infections and reduce inflammation, or reduce the severity of illnesses such as flu, common cold, and even chronic diseases.
  • Mood: a link between low blood levels of vitamin D and an increased risk of mood disorders and depression has been reported. Therefore, it may have a positive role in mental health.
  • Muscle Function: Normal levels of vitamin D support normal muscle function. A long-standing lack of this vitamin can lead to muscle weakness and discomfort, as well as an increased risk of falls and fractures in the elderly.
  • The role of vitamin D in the prevention of other illnesses, such as heart disease, cancer, or multiple sclerosis is still uncertain.

Vitamin D3 Deficiency: Signs and Symptoms

Lack of vitamin D is quite common, especially in regions with long winters or limited sunlight. Symptoms of vitamin D deficiency include:

  • Fatigue and weakness
  • Bone pain or muscle weakness
  • Depression or mood swings
  • Increased risk of infections
  • Hair loss

Recommended Dosages of Vitamin D3

The amount of vitamin D a person needs can depend on factors like age, health conditions, dietary habits and the amount of exposure to sunlight. The International Osteoporosis Foundation (IOF) (click HERE for more information) recommends that seniors aged 60 years and older take a vitamin D3 supplement at a dose of 800 to 1000 IU/day to benefit bone health and help reduce the risk of falls. There are other guidelines that recommend a daily intake of 400-600 IU/day for the other general adults.

For people diagnosed with osteoporosis, a combination of calcium and vitamin D supplements is recommended to ensure optimal treatment.

If you’re unsure whether you have enough vitamin D in your body, or if you’re at risk of deficiency, you should consult with your healthcare provider and discuss this, and see if you need supplementation. Getting too much vitamin D, especially from supplementatio can be harmful.  A blood test can measure your vitamin D levels and help determine if supplementation is needed. The daily upper limits for vitamin D include intakes from all sources— such as from food, beverages, and supplements. Because vitamin D is fat-soluble, it is best absorbed when taken with a meal or snack that includes some fat. The addition of vitamin K to D supplementation may have extra benefits. There is evidence that vitamin K can help direct the increased calcium absorption (due to vitamin D) to the bones and teeth, thus preventing buildup in other organs such as the arteries.

Disclaimer

This is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It is important for readers to seek proper medical advice when necessary. 

Dysmenorrhea (period pain / menstrual cramps / menstrual pain)

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Dysmenorrhea refers to lower abdominal pain felt during menstruation. It is divided into two broad categories, which are primary and secondary dysmenorrhoea.

  1. Primary dysmenorrhea refers to the presence of pain during menses without any obvious gynaecological disease that could account for these symptoms. The pain is typically recurrent, crampy pain that starts just before or with the onset of menses and then gradually reduces over the next 24 to 72 hours. It is more often seen in adolescents and young females. Physical examination and an ultrasound scan of the pelvis is usually normal.
  2. Secondary dysmenorrhea refers to the pain before and/or during menstruation in females with a gynaecological disease that could explain the symptoms. These could be endometriosis, adenomyosis, or uterine fibroids. The cramping pain can be in the lower abdomen, lower back or radiates to the inner thighs. The pain may even persist after menstruation has stopped.

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Stress and hormonal imbalance in women

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Life is full of stress. It is common to everyone. Some people are able to handle stress better than others while many cannot cope with the stress that comes with everyday modern living. Stress can affect the well-being of both one’s physical and mental health. Physical stress occurs when a person does not have enough rest, engaging in exercises to the extreme limit of bodily endurance, has a poor diet, or suffers from illness and disease. Mental stress may arise from worries about matters such as money, jobs, retirement, marriage, or the death of loved ones. Sometimes the stress that arises is subtle, and a person may not even realize she is experiencing it. For example, one may feel tired and overwhelmed after a hard day’s work. This fatigue may be a result of either physical or mental stress or a combination of both. Either way, the body is taxed to some degree.

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Vulval Care

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The female external genitalia area (also called the vulval area) is particularly susceptible to skin disorders since this area is warm, sweaty, and moist. The wearing of undergarments in this type of condition can predispose the area to constant irritations and possible infections. Many types of irritants can aggravate the skin such as vaginal and menstrual discharge, use of sanitary pads or panty liner, synthetic undergarments, and vaginal lubricants. Chemicals used in the manufacturing of the undergarments, sanitary pads, and panty liners may act as irritants and sensitizing allergens. In postmenopausal women, lack of oestrogen can cause atrophy of the skin, with gradual loss of subcutaneous fat and skin elasticity. The labia fold (external skin fold at the side) will also shrink in size. This thinning of the skin will predispose to irritation and may lead to various skin disorders.

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Sunscreen – what you need to know……..

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Article contributed by:
Dr Ch’ng Chin Chwen
Consultant Dermatologist
Subang Jaya Medical Centre

1. Why is applying sunscreen important?

Sunscreen is the most important skincare product. If you can only afford one skincare product, choose a good sunscreen. Sunscreen protects our skin from harmful sun rays and reduces skin cancer risk. It reduces the flare-up of most skin problems from acne, eczema to rosacea. Not to mention when skin damage is reduced, we are reducing pigmentation, wrinkles and skin sagging.

2. Do I still have to apply sunscreen while indoors?

Yes, particularly if you have large windows or indoor fluorescent lighting.

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Menopausal Hormone Therapy (MHT)

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Menopause is the permanent cessation of menstruation. It can occur as early as age 40 or as late as nearly age 60s. The average age of menopause is usually about 49 to 51. It is normally diagnosed in females after 1 year of absent menstrual flow. Menopause does not occur suddenly. It is a slow transition and peri-menopause usually begins a few years before the last menstrual period. Menopause is only one event in the transition period involving changes in the female body between the mid or late 40’s, when the production of female hormones (estrogen and progesterone) begins to decline. Most of the signs and symptoms of menopause arise from this decrease in estrogen production. Therefore, MHT (referring to both the EPT and ET) is often given to women who have significant symptoms that have an impact on their daily activities.

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Contraception – Male condom

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The main purpose of contraception (or birth control) is to prevent an unplanned pregnancy. You should know and understand the different types of methods available to you, the risks and benefits of each, and any possible side effects, so that both you and your partner can able to make an informed choice. Contraception can be broadly divided into:

  1. Temporary or permanent methods – permanent birth control is accomplished through sterilization (tying or removal of the fallopian tubes) or hysterectomy (removal of womb / uterus). The rest of the methods are classified as temporary or reversible.
  2. Short term or long-term methods – short term methods are condoms and oral pills. Long term methods are injectables, intrauterine device and hormonal implants.

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First visit to the gynaecologist – what you should know

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Health screening as a person ages is especially important. It should be your top priority even if you are healthy. In women, this will include a visit to the gynaecologist’s clinic and will help in identifying if the woman has increased risks for developing a disease or already has the disease or condition that was not previously known about. Early identification of risks factors can help in counselling and instituting remedial or preventive measures to reduce that risk. This may in fact help to prevent the disease from occurring. Likewise, early detection of disease and starting treatment as soon as possible will results in a better outcome and lower the risks of complications. For example, many women with ovarian cancer do not have symptoms until it is too late. However, prompt diagnosis at an early stage of ovarian cancer will give excellent outcome with surgery alone and may not even need chemotherapy at all.
Many women feel nervous or even afraid to see the gynaecologist, especially if it is their first visit. Seeing a gynaecologist is just like seeing any other doctor in other specialities such as your dentist or general practitioner. They are there to help you and you should take this as an opportunity to seek their help in taking care of your health.

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