Sneak Peek

Infographic -How Depression Affects Your Body

Infographic –Asthma Attack vs. Panic Attack: What’s the Difference?

Infographic – Understanding mRNA Vaccines

Article – How Do I Thoughtfully Communicate With Someone Struggling With Their Sexuality?

Article –Add Forest Bathing to Your Self-Care List!

Quiz – How Well Do You Know Your Heart?

FAQ – 3 Frequently Asked Questions About Fertility After 35

FAQ – What Does It Mean to Be Sex-Positive?

How Do I Thoughtfully Communicate with Someone Struggling with Their Sexuality?

If you know someone that is struggling with their sexuality – be it your sibling, friend, cousin, or child, and you want to do more to support them, the first step is to familiarize yourself with key terms. A shared use of terms and meanings when it comes to gender and sexuality will facilitate conversation and help frame questions and communicate clearly!

LGQTBA+ individuals are often stigmatized and marginalized, as many communities and cultures can be dismissive or openly hostile. Adolescence is a challenging time for everyone but sexually minoritized youth often experience higher levels of social isolation, low self-esteem, anxiety, and depression, and higher levels of suicide.

Key Terminology for Defining Sexuality:

LGBTQIA+: this is an acronym identifying sexually minoritized groups. It stands for Lesbian, Gay, Bisexual, Transgender/Transsexual, Queer/Questioning, Intersex, Asexual/Allies. The acronym is designed to convey that sexuality and gender are fluid and that the language is evolving.

Sex: Sex assigned at birth is only one component of sexuality. This assignment is made depending on the sex organs with which a person is born. Usually this is an assigned “boy” or “girl,” but “intersex” is used to describe a baby with sex organs that may be underdeveloped or appear to resemble both sexes.

Gender: This conveys how people feel about themselves: does one identify as a boy, a girl, or neither? A person’s gender identify is not always the same as their assigned sex at birth. Common ways to describe gender are:

Cisgender: a person whose gender identity is the same as their sex assigned at birth.
Transgender: a person whose identity is different from their sex assigned at birth.
Nonbinary: a person who does not identify with only one gender.
Genderfluid: a person whose gender identity and expression are fluid and change depending on personal circumstance and desire.
Gender non-conforming: a person whose gender expression does not conform to what society deems appropriate for a perceived gender.

Sexual orientation: This refers to sexual attraction to other people. Common terms to describe sexual orientation include:

Straight (heterosexual): being attracted to people of the opposite gender.
Gay or lesbian (homosexual): being attracted to people of the same gender.
Bisexual: being attracted to both genders.
Pansexual: being attracted to any gender identity.
Asexual: used to describe a feeling of no sexual attraction to people at all.

It is important to know that sexual orientation exists on a continuum. Words such as straight, gay, lesbian, and bisexual assume there are only two genders: male and female. Since certain people do not identify with either of these genders, they may feel as though none of these words describe them.

Sexuality is about more than being biologically male or female, and more than the act of sex. It is a complex idea that also includes how you think about yourself and how you feel about other people in society.

Lack of support for sexually minoritized people can lead to stress, anxiety and depression. Family acceptance and social support has led to greater self-esteem and decreased depression and lower rates of self-harm. The first step in helping someone you care about feel accepted and supported, is allowing them to talk about an often-confusing set of feelings. Understanding shared terminology around sexuality can help you find the right words when you’re looking for a place to start!

References:

Coker, T. R., Austin, S. B., & Schuster, M. A. (2010). The health and health care of lesbian, gay, and bisexual adolescents. Annual review of public health, 31, 457–477. https://doi.org/10.1146/annurev.publhealth.012809.103636
Robertson, S. (2020, April 30). Module 8: Social Identities: Sex, Gender and Sexuality – Foundations in Sociology I. Pressbooks.
Committee On Adolescence (2013). Office-based care for lesbian, gay, bisexual, transgender, and questioning youth. Pediatrics, 132(1), 198–203. https://doi.org/10.1542/peds.2013-1282
Society for Adolescent Health and Medicine (2013). Recommendations for promoting the health and well-being of lesbian, gay, bisexual, and transgender adolescents: a position paper of the Society for Adolescent Health and Medicine. The Journal of adolescent health: official publication of the Society for Adolescent Medicine, 52(4), 506–510. https://doi.org/10.1016/j.jadohealth.2013.01.015

Add Forest Bathing to Your Self-Care List!

If you are looking for simple activities throughout the day to improve your self-care, de-stress and practice mindfulness, add forest bathing to your list!

What is forest bathing? Shinrin-yoku as it is known in Japan, translates to “forest” and “bath”, and is as literal as it sounds. It belongs to a new field of medical science called forest medicine. Shinrin-yoku involves spending time in the forest – whether it’s meditative walking, sitting by a tree or simply surrounding yourself among trees and noticing all the scents and sounds around you.

Trees and forests are well known for their role in cleaning the air, but in addition to that, they directly benefit us, humans, as well. As an example, a chemical released by trees and plants, called phytoncides, has been found to boost our immune systems.

Since 2004, Japan has led the way in researching forest medicine, and has conducted several studies on the effects of forest therapy on human health. Many countries have already adopted this practice as a natural way to improve both mental and physical health. In fact, a study of over 150 people in Japan found that even 2 hours spent in a forest had clinically significant benefits, including:

Lowered blood pressure
Reduction in the body’s fight or flight response (sympathetic nervous system)
Activation of the body’s rest and digest response (parasympathetic nervous system)
Improvement in depressive symptoms
Reduction in stress hormones like cortisol
Increase NK cells (these cells are an important part of the immune system and have a major role in cancer prevention)

You may even see rapid benefits after spending just 2-3 hours in a forest a few times a week. So leave your phone and camera at home, and adjust to spending time in the wilderness.

Here is a mindfulness exercise you can do while trying forest bathing on your own. This exercise can help you better connect to your environment. It is called the 5 senses exercise:

Begin by taking 2 or 3 deep breaths. Then ask yourself the following questions

What is something I can see? (For example: Take in the colors and patterns of the trees and the sky and branches)

What is something I can hear? (For example: Hear birds chirping, leaves rustling)

What is something I can smell? (For example: Fresh air, bark)

What is something I can taste? (For example: Taste the air)

What is something I can feel? (For example: touch the leaves, flowers, tree trunks)

Tip: You don’t have to have an answer for everything but still ask yourself each question

Think of forest therapy as a natural way to boost your wellbeing. As we are getting used to more time indoors, it is important to remember to still connect with nature and your surroundings. Take this time to quiet your mind and let your body be your guide.

References:

Furuyashiki, A., Tabuchi, K., Norikoshi, K., Kobayashi, T., & Oriyama, S. (2019). A comparative study of the physiological and psychological effects of forest bathing (Shinrin-yoku) on working age people with and without depressive tendencies. Environmental health and preventive medicine, 24(1), 46. https://doi.org/10.1186/s12199-019-0800-1

Li Q. (2019). Effets des forêts et des bains de forêt (shinrin-yoku) sur la santé humaine : une revue de la littérature [Effect of forest bathing (shinrin-yoku) on human health: A review of the literature]. Sante publique (Vandoeuvre-les-Nancy, France), S1(HS), 135–143. https://doi.org/10.3917/spub.190.0135

3 Frequently Asked Questions about Fertility after 35

Nowadays, It is common to have children later in life. This has happened for a variety of reasons, including:

Choosing to get married later in life, as there are now more opportunities for further education and career advancement.
Couples often wait until they have achieved certain financial and personal goals before planning for a family.

Here are responses to some common questions about fertility and pregnancy after 35:

Why do we often hear that it is much more difficult to get pregnant after 35?

The chances of getting pregnant decline as we get older, mainly because the number of eggs produced start to decrease with age. After 35, women are also at greater risk of pregnancy complications. Despite these possible challenges, many women in their mid- to late-40s and early 50s still have good pregnancy outcomes, birth healthy children, and cope well with parenting. So, this should alleviate your worries if you are 35 (or older) and wondering if it is possible to have a healthy pregnancy.

Another important consideration is the evolution of science, which has opened up different fertility options and treatments. If you are trying to conceive after 35 but are not having much luck, speak to your doctor. It is reasonable to seek help, even 6 months after trying to conceive, to see what your options are.

What can be done to increase chances of pregnancy after 35?

As we age, our lifestyle habits become more important – some bad habits from your younger days may not be helpful to conceiving. Here are some things to consider to increase your chance of pregnancy:

Maintain a healthy diet: For females, this is important for both fertility and ovulation. This involves reducing coffee and caffeine consumption, as well as reducing sugar and alcohol intake. For men, eating a balanced diet, high both in vegetables and fruit can improve the quality of semen.
Maintain a healthy body weight: For females, being underweight or overweight can increase risk of infertility.
Reduce stress: High levels of stress in both males and females, along with anxiety and depression has been associated with infertility.
Quit smoking: Smoking can reduce sperm count in men and overall fertility in women.

Does the male’s age and health status matter?

Yes. Often, there is much focus on a women’s age and health status when in fact the male partner plays an equally important role. Fertility and miscarriage rates increase with age for both the males and females. In addition, male lifestyle habits can impact fertility as well – smoking, alcohol and recreational drugs have also been shown to reduce chances of fertility.

It is often difficult to time your life perfectly!

If you wanted to have children early but had to wait for the right pieces to fall into place, be kind to yourself. Try not to add stress by feeling upset or regretful. Remember you are on your own journey, and starting a family at a time that is right for you is more important than having kids when you are not ready.

References:

Wallace, W. H., & Kelsey, T. W. (2010). Human ovarian reserve from conception to the menopause. PloS one, 5(1), e8772. https://doi.org/10.1371/journal.pone.0008772
Simchen, M. J., Yinon, Y., Moran, O., Schiff, E., & Sivan, E. (2006). Pregnancy outcome after age 50. Obstetrics and gynecology, 108(5), 1084–1088. https://doi.org/10.1097/01.AOG.0000240139.46018.bd
Sharma, R., Biedenharn, K. R., Fedor, J. M., & Agarwal, A. (2013). Lifestyle factors and reproductive health: taking control of your fertility. Reproductive biology and endocrinology : RB&E, 11, 66. https://doi.org/10.1186/1477-7827-11-66

How to Embrace Sex-Positivity this Valentine’s Day

A negative or uncomfortable relationship with sex and sexual health is something that shapes so many of our life experiences. We most often hear about the risks of spreading sexually transmitted infections such as HIV/AIDS, the risk of unplanned pregnancies, and the shame of having sex in certain cultures. Furthermore, women are raised to think about sex as only for child-bearing and not for pleasure. In fact, a global survey on sexual attitudes and behaviors in 2005 indicated that the most common problems among women worldwide were a lack of sexual desire and an inability to orgasm.

To flip the script for Valentine’s Day, it is a great opportunity to openly talk to your partner about your desires and pleasures. There is now a growing discussion around how we understand ourselves sexually, how the interactions we have with the world and with our partners shape our messages and understanding of sex, and what are the benefits of sexual satisfaction, sexual self-esteem, and sexual pleasure.

What is sex-positivity?

Being sex-positive celebrates sexual diversity, differing desires, relationship structures, and individual choices based on consent. It is the idea that each person has the right to experience sex, and express their sexuality without shame or judgement. A sex-positive approach is about embracing human sexuality and looking at it as something that can be valued and celebrated.

Can it increase your well-being?

Embracing your sexuality can have positive effects on both physical and mental health and our overall well-being. It can also be fun, increase your happiness, and be pleasurable. Pleasure will not be the same for everyone, so it is important to learn about your own sexual preferences, as well as your boundaries. Sex-positivity removes the shame and judgement from sex, sensuality, and sexual experiences. Often, these same judgements create a miserable experience for people instead of viewing it as healthy, natural, and healing.

Does being sex-positive have to involve sex?

No, not everyone derives pleasure from sex, and not everyone is interested in having sex. Rather, being sex-positive empowers you to be more open and proactive around your understanding about sex and sexuality, rather than carrying shame or secrecy around.

This Valentine’s Day challenge yourself to do the work to accept your own sexual identity and sexual desires, you may realize you want sex or a certain type of sex. This does not mean that you are bad or that you are wrong – it is okay! It gives you the opportunity to choose to communicate more openly and proactively about sex, rather than carry shame or secrecy. Having conversations about sex with your partner will enable you to have open, proactive, and mature conversations around sex.

References:

Anderson R. M. (2013). Positive sexuality and its impact on overall well-being. Bundesgesundheitsblatt, Gesundheitsforschung, Gesundheitsschutz, 56(2), 208–214. https://doi.org/10.1007/s00103-012-1607-z
E.O. Laumann, A. Nicolosi, D.B.Glasser, A. Paik, C. Gingell, E. Moreira, T. Wang. (2005). Sexual problems among women and men aged 40–80 y: Prevalence and correlates identified in the Global Study of Sexual Attitudes and Behaviors. International Journal of Impotence Research, 17(1), 39-57. https://www.scopus.com/record/display.uri?eid=2-s2.0-14544281524&origin=inward&txGid=e71c09784edee64aae05cc8c4bb2c69b

Why Can’t I Lose Weight? Q&A with an Endocrinologist

Weight loss is probably one of the most frustrating things. At some point in our life, we’ve all tried to shed a few extra pounds by doing things like skipping meals, increasing exercise, trying intermittent fasting, eating apples, drinking more apple cider vinegar, and the list goes on. But why is it so hard?

We asked endocrinologist Dr. Sheliza Lalani, who focuses on behavioral therapy, obesity, and nutrition, for her thoughts on weight loss and why it is so challenging.

Firstly, a lot of people believe being obese is due to being lazy and a lack of discipline. What are your thoughts on this?

Obesity is a chronic disease, like heart disease and breast cancer - we should never blame a patient for their medical condition. It is a combination of genetics and the obesogenic environment in which we live. This means that our environment encourages us to eat in an unhealthy way and not exercise enough. But after gaining weight, diet and exercise alone are not a way to treat a medical condition: trying just this is a setup for failure. A diet does not help us change our mindset or how to manage our emotions.

In your opinion why is weight loss so hard?

We evolved from cavemen and are not meant to lose weight. Losing weight is unnatural and our bodies naturally want to retain weight to survive. Often when patients are losing large amounts of weight, we worry about cancer or another disease. Our brains often drive us to re-gain the weight we’ve lost so when we try fad diets to lose weight, they fail.

The first thing a lot of people look for are foods that help with weight loss, like apple cider vinegar, chia seeds, apples - are there any foods or particular diets that can help with weight loss?

There is no diet or food that will lead to weight loss. It is all about a mindset towards a healthy lifestyle. When patients ask me about intermittent fasting or any other diet, my response is simple: ‘if this diet works for your lifestyle - do it. If it’s challenging, don’t.’

Is it possible to lose weight fast?

This is unhealthy and more worrisome.

What is the best advice you can give someone that wants to lose weight?

When I see patients, I often ask them to tell me their values. A change often starts with defining what you value. When you know what you value, you can make more conscious choices and become more aware when you are eating out of boredom versus when you are hungry. It is important to have the right support around you, and behavioral therapy can help. In some instances, talk to your doctor, because there are medications that can help with weight management, but they work alongside changing your mindset towards a healthy lifestyle and managing emotions.

References:

Lake, A., & Townshend, T. (2006). Obesogenic environments: exploring the built and food environments. The journal of the Royal Society for the Promotion of Health, 126(6), 262–267. https://doi.org/10.1177/1466424006070487
Devlin, M. J., Goldfein, J. A., Petkova, E., Jiang, H., Raizman, P. S., Wolk, S., Mayer, L., Carino, J., Bellace, D., Kamenetz, C., Dobrow, I., & Walsh, B. T. (2005). Cognitive behavioral therapy and fluoxetine as adjuncts to group behavioral therapy for binge eating disorder. Obesity research, 13(6), 1077–1088. https://doi.org/10.1038/oby.2005.126
Kim, M., Kim, Y., Go, Y., Lee, S., Na, M., Lee, Y., Choi, S., & Choi, H. J. (2020). Multidimensional Cognitive Behavioral Therapy for Obesity Applied by Psychologists Using a Digital Platform: Open-Label Randomized Controlled Trial. JMIR mHealth and uHealth, 8(4), e14817. https://doi.org/10.2196/14817

Title: World Tuberculosis Day 2021

World Tuberculosis (TB) Day is commemorated annually on March 24 to raise awareness about the different social, economic, and health consequences of TB.

This year’s theme is The Clock is Ticking highlights the fact that the world is running out of time to act on commitments to end TB. The COVID-19 pandemic has put even more importance on lung health and protection against various diseases which spread through droplets in the air.

Tuberculosis (TB) Facts:

TB is caused by the bacteria Mycobacterium tuberculosis

The disease mainly affects our lungs and airways, and remains one of the deadliest infectious killers. It is present throughout the globe and can affect anyone, regardless of age.

TB is most common in India, Indonesia, China, the Philippines, Pakistan, Nigeria, Bangladesh and South Africa. According to the World Health Organization (WHO), in 2019, more than 10 million people fell ill with TB, and 1.4 million lost their lives from the disease.

TB is mainly spread between humans through droplets in the air

Droplets can spread from human to human through coughing, sneezing, singing, and talking closely. You cannot get infected by shaking hands, sitting on toilet seats, or through sex.

People with compromised immune systems are at a higher risk of falling ill

Generally, people that get infected with TB bacteria have a 5-15% chance of becoming ill. Those with compromised immune systems from: HIV, diabetes, kidney disease, and cancer have a higher risk of falling ill. Individuals who do not get enough nutrients from their diet, have high alcohol intake, and are smokers are also at increased risk.

TB is diagnosed through skin and/or blood tests

The skin test involves an injection of a small amount of a TB protein (that does not cause infection) under the skin of your arm. If your skin reacts to this injection, it means a positive result. After a positive test, you may require further medical examinations, including a chest x-ray and blood work.

People with latent TB do not spread the disease

90% of people that are infected do not develop the disease – this is called latent tuberculosis. These individuals have no symptoms, do not feel sick, and do not spread germs to other people.

Dogs and other pet animals can get TB and spread it to humans

Breathing infected droplets from the lungs of an animal can get passed to a person and vice versa. If you suspect your pet is infected, they need to see their veterinarian and be treated.

A bad cough that lasts longer than 2 weeks is a common symptom of TB

A TB cough can be severe – some people may also cough up blood or phlegm. Other common symptoms include chest pain, weakness or tiredness, weight loss, loss of appetite, chills, fever, and/or night sweats.

If you think you, or someone you know has TB, it is important to talk to a doctor and stay home to avoid spreading it. TB treatment requires several different medications, but it is treatable and curable!

References:

Public Health Agency of Canada. (2019, March 25). Tuberculosis: Symptoms and treatment - Canada.ca. Health Canada. https://www.canada.ca/en/public-health/services/diseases/tuberculosis.html
World TB Day 2021. (2020, March 24). World Health Organization. https://www.who.int/campaigns/world-tb-day/world-tb-day-2021
Erwin, P. C., Bemis, D. A., Mawby, D. I., McCombs, S. B., Sheeler, L. L., Himelright, I. M....Thomsen, B. V. (2004). Mycobacterium tuberculosis Transmission from Human to Canine. Emerging Infectious Diseases, 10(12), 2258-2260. https://dx.doi.org/10.3201/eid1012.040094.

A Quick Guide to Understanding & Managing Lactose Intolerance

Being lactose intolerant means your body has a hard time digesting or breaking down foods containing lactose. Lactose is a type of sugar found in dairy products and is broken down by an enzyme called lactase. Your body may not produce enough of this enzyme for reasons, such as:

Age (often as you get older, your body makes less of it).
Crohn's disease or other medical conditions.
Medications or radiation treatment.
Genetics.
Long courses of antibiotics.

Common symptoms of lactose intolerance

Without enough lactase, your body can’t break down lactose into smaller pieces for digestion. Undigested lactose stays in the digestive system and can cause:

Bloating
Gas
Cramping
Nausea
Diarrhea
Weight loss (in children)

How severe the symptoms get depends on how much lactose is in the food you ate, and how much lactase is in your body. Symptoms may be different for everyone.

Common ingredients to look for that contain lactose

These words on ingredient lists will help you determine whether or not a product contains lactose:

milk
lactose
whey
curds
cheese flavour
milk by-products
dry milk solids
nonfat dry milk powder

What foods can I eat?

Most people with lactose intolerance are usually able to eat small amounts of lactose, but it is helpful to try swapping out foods that you have a negative reaction to.

If you have a negative reaction to these foods, Try swapping for ---------------->	These Foods
Butter	Coconut Oil, Olive Oil
Cow’s Milk, Goat Milk, Sheep Milk	Lactose-free milk or plant milks, like almond milk and soy milk
Milk Chocolate	Dark/semi-sweet chocolate
Milk-based Ice Cream	Sorbet
Frozen Yogurt	Yogurt with active bacterial cultures, kefir
Soft cheeses, like ricotta	Fermented, hard, or aged cheeses, which have less lactose (swiss, parmesan, blue cheese), cottage cheese, sour cream

Because many foods containing lactose are important sources of calcium and vitamin D, it is important to make sure you still get enough of these nutrients in your daily diet! If you are unsure about whether your current diet is well balanced, talking to a nutritionist or doctor can help.

Sources:

National Institutes of Health. (2021, July 8). Eating, Diet, & Nutrition for Lactose Intolerance. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/eating-diet-nutrition
Dieticians of Canada. (2019). Healthy Eating Guidelines for Managing Lactose Intolerance. The Global Resource for Nutrition Practice.
UptoDate. Lactose content of different foods. 2021.

Can Vitamin D Help With Depression?

Vitamin D, also known as the ‘sunshine vitamin’, is an important vitamin that often gets overlooked. Vitamin D deficiency is considered a global health problem that affects almost 50% of the population (more than 1 billion children and adults) worldwide. Even in Southeast Asia, where many countries enjoy sunshine all year round, Vitamin D deficiency is very common.

[Image Alternative Text: A globe with the Southeast Asia region highlighted in Red]

We ask Naturopathic Doctor Julie Hwang (ND), for her thoughts on vitamin D deficiency and the role it plays in mood and mental health. Naturopathic Doctors combine conventional medicine diagnostics with nutrition, lifestyle acupuncture, physical medicine and natural remedies and treatments.

Why are there high levels of Vitamin D deficiency in countries that have year-round sunlight?

The main source of Vitamin D exposure is via sunlight, but many factors can reduce the skin’s ability to produce Vitamin D. Here are some of the trends and risk factors we see:

1) Not getting enough sun exposure
Completely covering-up your body when you are in the sun or wearing sunscreen prevents your body from being able to absorb UVB rays to produce Vitamin D.

2) Not getting enough UVB ray exposure
Not all sunlight rays will convert to Vitamin D; only sunlight with sufficient UVB rays will convert Vitamin D into its active form when it touches the skin. As an example, in Jakarta, the highest intensity of UVB occurs between 11 a.m. to 1 p.m. The sunlight in the early morning and late afternoon contain mostly UVA, which can’t be converted to Vitamin D, not UVB.

[Image Alternative Text: Diagram showing that the ultraviolet rays from the sun that reach the earth come in the form of UVA and UVB]

What role does Vitamin D play in the body, and how is it connected to mental health?

Vitamin D is mostly known for its critical and most clearly researched role of helping the body absorb calcium and phosphorus from the small intestines. This is important for the growth and development of both bones and teeth. In addition to bone health, having low vitamin D levels can negatively impact your immune function.

What is most surprising about Vitamin D is the role it plays in so many other areas like mental health. There is a strong correlation between vitamin D and depression, but whether it can be used as a treatment is not clear yet. As an example, some interesting research shows that there are Vitamin D receptors in the brain that are known to play a key role in mood regulation.

Even though the available studies aren’t robust enough to make specific recommendations to really understand the role of vitamin D plays in mood, it’s clear it plays an important role in the body. Here are some interesting research findings and uses:

	Depression during Pregnancy & Post-Partum Depression	A few small studies have shown that Vitamin D during pregnancy helped with depressive symptoms during pregnancy and post-partum
	Depression in Adults	A few studies have shown benefit in those with clinical depression that take Vitamin D alone or in combination with an antidepressant
	Depression and anxiety in women with Type 2 Diabetes	A small study showed that Vitamin D may help improve depression in anxiety in women with Type 2 Diabetes
	Depression in Childhood & Adolescents	Vitamin D has shown to have a possible role in some psychiatric conditions such as depression, attention deficit disorder and autism spectrum disorders

How can people get more vitamin D?

It is important to know your body can’t make Vitamin D by itself, but there are a few options to increase levels in your body:

Direct sunlight on your bare skin (such as face, legs, arms) a few times a week can help. Although there are no precise time-limits for being out in the sun to get the right amount of Vitamin D, most studies cite time limits between 13 – 30 minutes, from 3 times a week to daily.
Certain food groups contain Vitamin D, such as cod liver oil, swordfish, salmon and egg yolks. Some mushrooms exposed to direct sunlight may also contain small levels of Vitamin D.
Vitamin D supplements are also a readily available option.

If you think you may be at risk for low vitamin D, talk to a medical professional to get your levels tested and discuss what the best options may be.

References:

Holick, M.F. (2017). The vitamin D deficiency pandemic: Approaches for diagnosis, treatment and prevention. Rev Endocr Metab Disord, 18(2):153-165.

Nimitphong, H., & Holick, M. F. (2013). Vitamin D status and sun exposure in southeast Asia. Dermato-Endocrinology, 5(1), 34–37. https://doi.org/10.4161/derm.24054
Charoenngam, N., & Holick, M. F. (2020). Immunologic Effects of Vitamin D on Human Health and Disease. Nutrients, 12(7), 2097. https://doi.org/10.3390/nu12072097
Penckofer S, Byrn M, Adams W, et al. Vitamin D Supplementation Improves Mood in Women with Type 2 Diabetes. J Diabetes Res. 2017;2017:8232863. doi:10.1155/2017/8232863
Vaziri, F., Nasiri, S., Tavana, Z., Dabbaghmanesh, M. H., Sharif, F., & Jafari, P. (2016). A randomized controlled trial of vitamin D supplementation on perinatal depression: in Iranian pregnant mothers. BMC pregnancy and childbirth, 16, 239. https://doi.org/10.1186/s12884-016-1024-7
Miyake, Y., Tanaka, K., Okubo, H., Sasaki, S., & Arakawa, M. (2015). Dietary vitamin D intake and prevalence of depressive symptoms during pregnancy in Japan. Nutrition (Burbank, Los Angeles County, Calif.), 31(1), 160–165. https://doi.org/10.1016/j.nut.2014.06.013
Föcker, M., Antel, J., Ring, S., Hahn, D., Kanal, Ö., Öztürk, D., Hebebrand, J., & Libuda, L. (2017). Vitamin D and mental health in children and adolescents. European child & adolescent psychiatry, 26(9), 1043–1066. https://doi.org/10.1007/s00787-017-0949-3

Sneak Peek

How Do I Thoughtfully Communicate with Someone Struggling with Their Sexuality?

Add Forest Bathing to Your Self-Care List!

How Well Do You Know Your Heart? Test Your Knowledge!

3 Frequently Asked Questions about Fertility after 35

How to Embrace Sex-Positivity this Valentine’s Day

Why Can’t I Lose Weight? Q&A with an Endocrinologist

Title: World Tuberculosis Day 2021

A Quick Guide to Understanding & Managing Lactose Intolerance

Can Vitamin D Help With Depression?