It’s ironic that in a sunlight rich country like India, vitamin D deficiency is so common. Vit D is a vital nutrient, essential for strong bones, muscle function, immunity, and cell growth, unfortunately lacking in a wide portion of the nation.
Without ample vitamin D, people risk weak bones (rickets in children, osteomalacia in adults), fatigue, muscle weakness, and even frequent infections.
But why does this deficiency persist in a tropical climate? The answer lies in a mix of modern lifestyles, cultural practices, and environmental factors.
The Urban Lifestyle
Modern urban lifestyles play a significant role. With most people spending their days indoors in offices, schools, or homes, the exposure to natural sunlight is minimal. Even the free time spent is mostly indoor, thus reducing the opportunity of absorbing sunlight.
Pollution Blocking the Sun Rays
In urban areas, pollution adds another layer of complexity. Dust, smoke, and smog typically obscure UVB rays. Even if one spends enough time outdoors, the probability that his skin will be exposed to sufficient UVB radiation is very low in polluted cities.
How Skin Tone is A Factor
Another contributing factor is the pigment melanin, responsible for skin color. The Indians generally have darker-skin tones, which quite naturally protect against the negative UV rays but also weaken their skin's ability to absorb UVB rays. This simply indicates that darker-skinned persons require more extended periods under the sun to produce an equal amount of vitamin D as that someone with lighter skin.
Deficiencies due to Diet
Food habits also play a significant role. The traditional Indian diet often fails to provide natural sources of vitamin D, such as fatty fish and egg yolks. Milk and cereals are a good source of Vitamin D but cannot be used as a sole dietary source.
How to Combat Vitamin D Deficiency?
So, how can you get over Vitamin D deficiency? The solution lies in simple lifestyle adjustments:
- Soak Up the Sun
Spending just 15–30 minutes outside daily, between 10 am and 3 pm, can increase vitamin D levels significantly. Target your face, arms, and legs for direct sunlight exposure.
- Dietary Adjustments
More foods in meals should be rich in vitamin D. Good options are the fatty fish: salmon, mackerel, yolks of eggs, roe of fish, and dairy. If these aren't parts of your diet regularly, have cereals and plant-based alternatives.
- Supplements When Needed
In people who cannot obtain enough vitamin D from the sun and the diet, supplements can play a supportive role. A general daily intake for adults is about 400 IU. This can rise to as high as 800 IU in elderly individuals above 70 years. Supplements must be accompanied with fatty foods for better absorption of the supplement by the body.
- Monitor Your Levels
Regular health check-ups should allow detection of vitamin D deficiency in its early stages. These signs or symptoms include fatigue, bone aches, recurrent infections, or muscle weakness. The person can be treated by the primary physician by just a simple test for checking the blood levels.
With inputs from agencies
Image Source: PTI
*The views expressed are personal to the author and do not reflect the platform's opinion of the same.
© Copyright 2024. All Rights Reserved Powered by Vygr Media.
Author's Bio
Writing enthusiast delivering electrifying analysis and compelling content, fueled by a passion for storytelling and industry insight.
