The best source of vitamin D is sunlight, which causes the vitamin (actually a hormone) to form under your skin. Exercising outside is an excellent way to ensure you get your daily dose.There are only a few foods that provide good levels of vitamin

Short days, long cold nights - what could be better for giving yourself a welcome boost than a winter sun spa break? Think of it as a health essential: sunlight levels increase serotonin, the happiness hormone,  while vitamin D can prevent

of vitamin D could be unnecessary, as well as having adverse side effects. The vitamin is essential for building strong bones, but most people actually do get enough sunlight - the main source of natural vitamin D production in our bodies - and therefore

study found that getting vitamin D through supplements and exposure to sunlight can reduce risk of breast cancer by as much as 43%. Very few supplements have adverse effects on your health if you take too much - zinc has been linked to anaemia, beta

-producing sunlight. Our bodies need this vitamin to absorb calcium properly and maintain healthy bones.It's really easy to fit into your day - just slip on a pair of walking shoes and you can commute to or from work, or go for an invigorating walk at lunchtime

the local council swimming pool.The bike ride:Do safety checks on your bike and always wear a helmet.Wear good quality sunglasses to protect your eyes from insects and give you protection from sunlight too. Choose UV4000 lenses.Keep yourself hydrated

nausea, headache and feeling thirsty, dizzy and extremely tired.'Take action: When it's very hot, avoid direct sunlight during peak hours, stay in the shade and drink plenty of water or energy drinks to replace lost fluid and salts. If you've been outside