What is Vitamin D? The role and how effective supplement

Vitamin D is one of the important nutrients for human health, especially in supporting the skeletal system and enhancing immunity.

However, many people still do not understand about vitamin D, how your body absorbs, and the effects of it. This article of , Dr. Nguyen Giap will help you better understand vitamin D, its importance and how to supplement it properly.

What is Vitamin D?

Vitamin D is a fat-soluble vitamin that plays an essential role in the absorption of calcium and phosphorus to maintain bone health.

Unlike other vitamins, the human body can synthesize vitamin D when exposed to sunlight.

There are two main forms of vitamin D:

• Vitamin D2 (Ergocalciferol): derived from plants, mostly found in some mushrooms, and fortified foods.
• Vitamin D3 (Cholecalciferol): Derived from animals, found in fatty fish, egg yolks, and cod liver oil. Vitamin D3 is also the form that the body synthesizes when exposed to sunlight.

The role of vitamin D in health

Support the skeletal system joints

Vitamin D plays an important role in absorbing and maintaining calcium and phosphorus levels in the blood, helping to build strong bones.

Vitamin D deficiency can reduce bone density, leading to osteoporosis in adults, rickets in children, and increased risk of fractures.

In particular, for the elderly, vitamin D supplements, the full range can help reduce the risk of hip fracture and spine.

Boosts the Immune System

Vitamin D has a stimulating effect on the immune system, helps the body produce antimicrobial peptides, thereby improving the ability to resist viruses, bacteria, cause disease.

Many studies showed that vitamin D helps reduce the risk of respiratory infections, flu, and even can contribute to reducing the severity of the disease COVID-19.

In addition, vitamin D also has a role in regulating the immune system, helps reduce the risk of autoimmune diseases such as lupus, diabetes type 1 and multiple sclerosis.

Improve cardiovascular health

A number of studies indicate that vitamin D deficiency is related to increased risk of heart disease, high blood pressure, stroke and disorders of lipid metabolism.

Vitamin D can help reduce inflammation, regulate blood pressure and support cardiovascular function.

Vitamin D supplements in the right way can help improve cardiovascular health, particularly in those who are at high risk such as the elderly, the obese and diabetics.

Affect psychological and sleep

Vitamin D has an important role in regulating serotonin – a neurotransmitter related to mood and sleep.

Research suggests vitamin D deficiency may increase the risk of depression, anxiety, and sleep disorders.

This is especially common in people who live in the little sun, who work office or elderly people less exposed to natural light.

The adequate supplementation of vitamin D can help improve mood, reduce stress, and support a deeper sleep.

Sources of vitamin D

1. Sun

The body can synthesize vitamin D when exposed to sunlight. The best time to sunbathe is from 7am to 9am or after 4pm, when the intensity of UV rays not too strong.

Need to skin directly exposed to sunlight for about 10-30 minutes per day (depending on skin color, geographic region and time of year). However, the excessive exposure to the sun can increase the risk of skin cancer, so you need to protect your skin logical and avoid intense sunlight at noon.

2. Foods rich in vitamin D

Vitamin D can be supplemented through food, especially:

• Fatty fish: salmon, mackerel, herring, sardines.
• Egg yolk: A source of vitamin D naturally absorbed.

• Milk and dairy products: Milk, cheese, yogurt, especially the type of milk supplemented with vitamin D.
• Mushrooms: some mushrooms like portobello mushrooms, shiitake mushrooms can synthesize vitamin D when it is exposed under the sun.
• Cod liver oil: the supply of vitamin D is abundant, suitable for those at risk of deficiency.

3. Functional food

In some cases, the food does not provide sufficient amount of vitamin D needed, especially for high-risk groups such as older people, pregnant women, small children, obese people and people with chronic diseases.

Meanwhile, the doctor may recommended vitamin D supplements in form of oral tablets or solution drip. However, the additional need to follow the instructions of medicine to avoid the risk of excess of vitamin D causes a negative impact on health.

Vitamin D deficiency and the risk of health

Causes of vitamin D deficiency

1. Less exposure to the sun.
2. Diet of poverty, lack of food rich in vitamin D.
3. Obesity because excess fat can retain vitamin D, reduces the amount of vitamin D in the blood.
4. Pathology of the liver, kidneys, disorders of absorption affect the metabolism of vitamin D.
5. Older people have the ability to synthesize vitamin D inferior.

Signs of vitamin D deficiency

1. Fatigue, body aches, especially muscle and joint pain.
2. Weak bones brittle, the risk of osteoporosis is high.
3. Immunocompromised, are predisposed to infections.
4. Mood swings, depression, insomnia.

Diseases related to vitamin D deficiency

• Osteoporosis, rickets in children.
• Impaired immune function, increased risk of infection.
• Increased risk of cardiovascular disease, type 2 diabetes.

Vitamin D supplements properly

The need for vitamin D by age

1. Infants under 1 year old: 400 IU/day.
2. Children from 1-18 years old: 600 IU/day.
3. Adults under 70 years old: 600 IU/day.
4. People over 70 years of age: 800 IU/day.
5. Pregnant women and breast-feeding: 600-800 IU/day.

Time to take vitamin D best

Vitamin D is fat-soluble, so it should be taken after a fatty meal to help with better absorption. The ideal time is in the morning or at noon, avoid taking it in the evening because it can affect sleep.

Note if additional vitamin D

1. Should not be taken in high doses without the doctor's appointment.
2. Combined vitamin D with calcium if necessary, but should not be abused.
3. Monitor vitamin D levels in the blood if there is risk of deficiency in order to avoid the risk of excess vitamin D can cause calcification of blood vessels, kidney stones.

Conclusion

Vitamin D plays an important role in bone health, the immune system, the heart and mental health. To ensure your body has enough vitamin D, you should combine exposure to sunlight, supplement foods rich in vitamin D and use functional foods if necessary.

Be proactive health checks and consult a doctor to take vitamin supplements D reasonable.

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UV light is what? Impact and effective protection

Every day, we are exposed to sunlight without realizing that it carries invisible radiation that can greatly affect our health. One of the most common types of radiation is ultraviolet rays (UV rays).

UV rays can provide certain benefits, but they also pose many risks, especially with long-term exposure without protection.

In this article, we will be together Dr. Nguyen Giap Aesthetic Surgery Center Learn about what UV rays are, their effects on human health, and how to protect your body from the harmful effects of UV rays.

What are UV rays? UV Ray Classification

What are UV rays?

Ultraviolet (UV) rays are a type of electromagnetic radiation emitted by the sun. They have a wavelength shorter than visible light but longer than X-rays. Although we cannot see UV rays with the naked eye, their effects on the body are very obvious, especially on the skin and eyes.

In addition to the sun, UV rays can also be produced from artificial sources such as fluorescent lamps, LED lamps, tanning beds, and UV disinfection devices.

The types of UV rays and characteristics

UV light is divided into three main categories:

• UVA (320 – 400 nm): This is the type of UV rays with the longest wavelength, accounting for about 95% of the UV rays reaching the Earth’s surface. UVA has the ability to penetrate deep into the skin, causing premature aging, wrinkles and possibly skin cancer.
• UVB (280 – 320 nm): UVB rays have higher energy, can cause sunburn and damage DNA in skin cells, thereby increasing the risk of skin cancer.
• UVC (100 – 280 nm): This is the kind of rays, the most dangerous, but fortunately, the ozone layer in the atmosphere has absorbed almost completely, so they do not affect humans.

The influence of UV rays to health

1. The impact to the skin

UV rays can cause sunburn, skin darkening, melasma, freckles and destroy collagen, causing the skin to lose elasticity. UVA can penetrate the dermis layer of the skin, while UVB can directly damage the DNA of skin cells. This not only causes the skin to age quickly but also increases the risk of skin cancer.

2. Affect the eyes

Too much exposure to UV rays can damage the cornea, causing inflammation of the cornea, cataracts and macular degeneration. People with regular exposure to the sun without protection measures eye to encounter the vision problems after this.

3. Deterioration of the immune system

UV rays can weaken the immune system, leaving the body vulnerable to skin infections and suffering from skin diseases due to viral, bacterial attack. In addition, a number of studies also indicate that exposure to UV rays can cause genetic mutations lead to serious pathologies.

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UV index and the level of danger

The UV index is, what?

The UV Index is a measure of the level of ultraviolet radiation from the sun at a particular location. Developed by Organization world health organization (WHO), the US Environmental Protection Agency (EPA) and other meteorological organizations, this index ranges from 0 to 11+ to reflect the level of impact of UV rays on human skin.

The higher the UV index, the greater the risk of skin and eye damage. The index is often published in the media, weather apps or meteorological agency websites to help people take appropriate protective measures when going outdoors.

The level of UV and impact on health

Dangerous levels of UV radiation is divided into the following groups:

• 0 – 2 (Low): not Nearly as dangerous. You can go out without protection measures in particular. However, if skin too sensitiveplease use a mild sunscreen.
• 3 – 5 (average): run the risk of causing skin damage if exposed for too long. Should use sunscreen with an SPF of 30 and above, wearing sunglasses and a hat when outside.

• 6 – 7 (High): the Risk of sunburn, especially with sensitive skin facial oil. Need to limit the sun exposure at noon and use sun protection clothing.
• 8 – 10 (Very high): can cause skin burns after 15-20 minutes of exposure without protective measures. Should stay in the shade and shield as well as when going out.
• 11+ (Extremely dangerous): Cause sunburn after only a few minutes of exposure. At this level, UV rays can cause serious skin damage and increase the risk of skin cancer. Ideally, you should avoid exposure to the sun for a long time.

The track UV index daily to help you proactively protect the health, especially in summer when the intensity of solar radiation higher than normal.

How to protect the body from UV rays

To minimize the harmful effects of UV rays to the skin and eyes, you can apply the following measures:

Use sunscreen properly

Sunscreen is one of the most effective measures to help protect the skin from effects of UV rays.

However, improper use can make the protective effect decreased significantly.

1. Determine the exact skin type and choose sunscreen index of SPF 30 and above and PA+++ to protect the skin from both UVA and UVB rays.
2. Apply the cream before going outside at least 15 – 20 minutes to the cream has time to penetrate the skin.
3. Reapply the cream after every 2 – 3 hours, especially when sweating or after swimming.
4. Use amount of cream enough, about 1.2 g per cm2 skin to ensure effective optimal protection.

Dress outfits sunscreen

In addition to sunscreen, clothing also plays an important role in protecting the body from UV rays:

• Choose dresses that material thick, tightly woven to reduce the amount of UV rays through.
• Used clothing has just the UPF (Ultraviolet Protection Factor) to increase the likelihood of sunscreen.
• Wide-brimmed hat to shield the face, neck and ears – the skin is the most vulnerable.
• Wear sunglasses have UV-resistant 100% to protect the eyes from the effects of solar radiation.

Limited out on frame peak hours

UV rays are most active in about 10h – 16hso if possible, please limit out at this time. If compelled to go outside, find shade to reduce direct exposure to the sun.

Skin care and supplements antioxidants

Nutrition can also help to strengthen the ability to protect your skin before the harmful effects of UV rays:

• Vitamin C and Vitamin E helps the skin anti-oxidation and restores damage caused by the sun.
• Drinking enough water helps the skin maintain moisture and reduce risk of peeling, sunburn.
• Use the type of serum, or vitamin F antioxidant to minimize the impact of UV rays on the skin.

Application of UV light in life

Although there are a lot of harm, but UV rays are also widely used in medical technology and in everyday life.

1. Application in medical

• Disinfection and sterilization: UV Lamps used in hospital, laboratory to destroy bacteria, viruses and mold, help the environment, clean and safe.
• Support dermatology treatment: UV light is used in the treatment of some dermatological diseases such as psoriasis, vitiligo and atopic dermatitis by stimulating the production of vitamin D and adjust immune system.
• Synthesis of Vitamin D: A small amount of UVB rays help the body synthesize vitamin D supports calcium absorption and maintaining healthy bones.

2. Applications in technology

• Disinfection of water and food: water filtration systems use UV light to kill bacteria and viruses without the use of chemicals. UV rays are also used to sterilize vegetables, meat and fish in the food industry.
• Application of printing: printing technology, anti-UV ink dry faster, more durable, more color and create the product has high sharpness.
• Production of optical material: some materials in eye glasses, camera lenses and other optical equipment is treated with UV light to increase the durability and resistance to anti-glare.

Conclusion

UV rays are an essential part of sunlight, bringing both benefits and harms. Understanding the effects of UV rays on health and how to protect the body will help us be more proactive in protecting our skin, eyes and overall health.

Please always use sunscreen, protective apparel, and limit exposure to UV rays, too much in order to minimize the risk of unwanted.

Protecting yourself from the harmful effects of UV rays not only helps you have healthy skin but also helps prevent many dangerous diseases in the long term. Start taking care of yourself today! 😊

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Vitamin C in cosmetics: Recipes for glowing skin, health

It is no coincidence that Vitamin C is known as the "bright star" in the cosmetics industry.

With the ability to excel in improving the quality of skin, anti-aging and protect the skin from the harmful agents from the environment, Vitamin C becomes an indispensable ingredient in the skin care process of millions of people around the world.

But do you fully understand the benefits and how to use Vitamin C properly to maximize its benefits? Let's find out together. Dr. Nguyen Giap Aesthetic Surgery Center discover now in this article nhé

Benefits of vitamin c in cosmetics

Vitamin C, also called ascorbic acid, is a substance with powerful antioxidant capable of protecting the skin from damage by free radicals cause.

In cosmetics, Vitamin C or vitamin A commonly used in many derivatives different to fit each type of skin and specific needs.

The common form of Vitamin C in cosmetics include:

• L-ascorbic acid: Format original, most effective, but easily oxidized.
• Sodium Ascorbyl Phosphate: More stable, in accordance with sensitive skin.
• Magnesium Ascorbyl Phosphate: Provide effective nursing bright and soothe the skin.

Each derivative has its own characteristics, but the general points are oriented to improving the health of skin, bringing fresh, young skin radiant.

The main use of Vitamin C for beautiful skin

Increase collagen production

Collagen is the “skeleton” of the skin, helps to maintain firmness and elasticity. When we get older the amount of collagen in the body decreases gradually, causing skin to sag and wrinkles appear.

Vitamin C is a key component involved in the synthesis of collagen, which helps skin stay smooth and full of life.

Research shows the Vitamin C supplements in the right way can significantly reduce the signs of aging such as wrinkles, while enhancing elasticity to the skin.

Skin lightening, skin

If you are looking for a solution to improve skin tone and blur the bruising, pigmentation, Vitamin C is the perfect choice.

Vitamin C acts by inhibiting the production of melanin (the pigment that causes darkening of the skin). As a result the skin becomes bright, smooth, both color and more radiant.

In addition, the use of Vitamin C regularly also helps reduce the risk of increased skin pigmentation due to harmful effects of the sun.

Protects against environmental damage

Every day, our skin is exposed to many harmful environmental factors such as UV rays, dust, and pollution. Free radicals from these factors can destroy the structure of skin cells, leading to premature aging and loss of radiance.

Vitamin C, with its powerful antioxidant properties, helps protect the skin from the effects of free radicals. Not only that, it also helps restore damaged skin, helping you maintain healthy and youthful skin.

The product shape contains Vitamin C popular

Vitamin C Serum

Vitamin C Serum is one of the most popular products on the beauty market. With texture, lighter fluid, permeability, fast and effective high serum is usually recommended immediately after the step of cleaning the skin.

This is a product that helps the skin absorb the maximum nutrients, promote the regeneration process and protects against the harmful agents from the environment such as UV rays and pollution.

In addition, serum Vitamin C also supports fade wrinkles, improve elasticity and skin, becoming indispensable option in the process of daily skin care.

Cream Vitamin C

• Cream Vitamin C is the perfect combination between moisturize and brighten skin. This product not only replenish water and moisturize the skin but also helps to reduce dark pigmentation and enhance skin's resistance.
• Especially suitable for those who want a minimalist skin care procedures but still desire to achieve high efficiency. With denser texture serum, nourishing cream often used in the final step of the process, lotion to lock in moisture and protect the layer nutrients have apply earlier.

Powder Vitamin C

• Powder Vitamin C is the product shape is quite versatile and refreshing in the beauty market. This is the ideal choice for those who want to adjust the dosage and usage.
• Powder Vitamin C may be mixed directly with the skin care products such as serum or cream to enhance the effect.
• However, the use of powder Vitamin C requires that the user should pay attention to the dosage and check the compatibility of products before applying to the skin to avoid irritation.

Note when using cosmetics containing Vitamin C

How to choose product

• Choose products with the concentration of Vitamin C appropriate, the ideal is between 10% to 20%. Lower concentrations may not be effective, while higher concentrations may cause irritation of the skin.

• Prioritize the product combines Vitamin C with Vitamin E or ferulic acid. This combination not only helps stabilize the Vitamin C, but also enhance the effect of anti-oxidant, protects the skin from oxidative stress and sun.
• Check the ingredient list and packaging products to ensure quality. Select products from reputed brands and are carefully packed in bottles of dark to avoid oxidation.

Manual

• Time of use: Apply after cleansing step and previous step moisturizer in the skin care process. Vitamin C Serum should be used in the morning to protect your skin from the harmful effects of the environment or in the evening to support the recovery process of the skin.
• Frequency: Use 1-2 times per day. If your skin is sensitivelet's start with the frequency of lower and gradually increase when the skin is already familiar with the product.
• Dosage: Take a small amount just enough to apply evenly onto face, avoiding contact with the eyes and mouth.

How to preserve

• Vitamin C is a component susceptible to oxidation when exposed to light and air, resulting in lost efficiency. So, choose products that are packaged in bottles of dark color, design air tightness as droppers.
• Store product in a dry, cool, avoid direct sunlight. If possible, store the product in the refrigerator to extend the period of use.
• Check out the color and scent of the product periodically. If the product turns brown or dark orange, it is a sign that the product has been oxidized and needs to be replaced.

Conclusion

Vitamin C is really a “savior” for the skin, not only improve the looks but also protect your skin from the inside. However, to achieve the best effect, you need to understand how to select and use products that contain Vitamin C in a scientific way.

Get the Vitamin C of an integral part in the process of daily skin care of you to own the skin a healthy, radiant and full of life!

When you need advice facial skin condition Feel free to contact right here:

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• Hotline: 0909 886 054
• Email: drgiaptran@gmail.com
• Website: drnguyengiap.com/
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• Aesthetic Association: ://www.hoithammy.org/index.php?m=tieu-chuan-1&id=1532
• What clinic: https://www.whatclinic.com/cosmetic-plastic-surgery/vietnam/ho-chi-minh-city/phu-nhuan-district-ho-chi-minh/dr-nguyen-giap-aesthetic-surgery-center