**Denver D3: Altitude Homes Hiding Rickets Risk?**
By Franklin Everett ShawThe sun shines brightly in Denver, seemingly promising health and vitality. Yet, a hidden paradox lurks beneath the clear blue skies: many Denver residents, including children, are surprisingly deficient in Vitamin D. This deficiency can lead to serious health problems, including rickets in children.
Denver’s high altitude and abundant sunshine create a unique set of circumstances that can actually hinder Vitamin D production. Let’s explore why and, more importantly, what you can do about it.
At 5,280 feet above sea level, Denver’s atmosphere is thinner. While this means more intense sunlight, it also means that more harmful UVB rays are filtered out. UVB rays are essential for Vitamin D synthesis in the skin.
The angle of the sun also plays a role. During the winter months, the sun’s angle is lower in the sky, meaning UVB rays have to travel through more of the atmosphere to reach us. This further reduces the amount of UVB radiation available for Vitamin D production.
Even on sunny days, factors like cloud cover, pollution, and sunscreen use can significantly reduce UVB exposure. Denver, despite its reputation for sunshine, experiences its fair share of cloudy days, especially during the winter and spring.
Furthermore, Denver’s population is increasingly diverse, and individuals with darker skin pigmentation require significantly more sun exposure to produce the same amount of Vitamin D as those with lighter skin. This is because melanin, the pigment that gives skin its color, acts as a natural sunscreen.
Rickets, a disease caused by Vitamin D deficiency, weakens bones and can lead to skeletal deformities in children. Early symptoms can be subtle, including delayed growth, bone pain, muscle weakness, and irritability. In severe cases, rickets can cause bowed legs, knock knees, and thickening of the wrists and ankles.
So, how can Denver residents combat this paradoxical Vitamin D deficiency and protect themselves and their children from rickets? It requires a multi-pronged approach.
First, consider your diet. While sunlight is the primary source of Vitamin D, certain foods can help boost your intake. Fatty fish like salmon, tuna, and mackerel are excellent sources. Fortified foods, such as milk, yogurt, and some cereals, also contain added Vitamin D.
However, relying solely on diet is often insufficient, especially during the winter months. Supplementation is often necessary to maintain adequate Vitamin D levels.
When choosing a Vitamin D supplement, opt for Vitamin D3 (cholecalciferol), which is more effective at raising blood levels than Vitamin D2 (ergocalciferol). Look for reputable brands available at local pharmacies like King Soopers, Safeway, or natural health stores like Natural Grocers in the Denver Metro Area.
Dosage is crucial. The recommended daily allowance (RDA) for Vitamin D is 600 IU (International Units) for adults and children over one year old. However, many experts believe that higher doses are needed to maintain optimal levels, especially for those with limited sun exposure or darker skin.
Consult with your doctor to determine the appropriate dosage for you. A simple blood test can measure your Vitamin D levels and help guide supplementation.
Strategic sunlight exposure is also important, but it requires careful planning. The UV index is a measure of the intensity of ultraviolet radiation from the sun. In Denver, the UV index varies significantly throughout the year.
During the summer months, the UV index can be very high, even on cloudy days. Limit sun exposure to 15-20 minutes around midday, without sunscreen, to maximize Vitamin D production. Be careful to avoid sunburn.
During the winter months, the UV index is much lower. You may need to spend significantly more time in the sun to produce the same amount of Vitamin D. However, even with prolonged exposure, it may not be enough, making supplementation even more critical.
Pay attention to the UV index forecast, which is readily available online or through weather apps. The EPA provides a UV Index forecast specifically for Denver.
Remember that sunscreen blocks UVB rays, so it’s important to find a balance between protecting your skin from sun damage and allowing for Vitamin D synthesis. Consider applying sunscreen after you’ve had your initial 15-20 minutes of sun exposure.
For parents in Denver, recognizing the early signs of rickets is crucial. If you notice any of the symptoms mentioned earlier, such as delayed growth, bone pain, or muscle weakness, consult with your pediatrician immediately.
Several healthcare resources in the Denver area specialize in pediatric care and can diagnose and treat rickets. Children’s Hospital Colorado is a leading pediatric hospital with experts in endocrinology and bone health. Denver Health also provides comprehensive pediatric services.
Don’t underestimate the importance of Vitamin D for your health, especially in Denver’s unique environment. By understanding the factors that contribute to Vitamin D deficiency and implementing a proactive strategy that includes diet, supplementation, and strategic sunlight exposure, you can ensure that you and your family are getting enough of this essential nutrient.
Remember to consult with your doctor to determine the best course of action for your individual needs. Don’t let Denver’s sunny skies fool you; take control of your Vitamin D levels and enjoy a healthy, active life in the Mile High City.