Vitamin D has been a vitamin which has gained utmost importance in research as well as in day to day life. Vitamin D is also known as “sunshine vitamin” as sunlight helps to synthesize this hormone. There was a time when mother used to tell me that they would not waste sunshine and they spent a lot of time outdoors. But now we have moved on to indoor video games, play stations, work in air conditioned offices and also work out in indoor gyms. We also can blame the pollution and lack of outdoor places to exercise. This deficiency is now seen in all age groups while previously it was limited to post menopausal women only
There was a time when mother used to tell me that they would not waste sunshine and they spent a lot of time outdoors.
Causes for Vitamin D deficiency
Less or no exposure to sunlight
Poor intake of vitamin D rich food
Excessive use of sunscreen
Following fad diets with zero oil intake
Minimal exposure of skin to sunlight such as wearing full sleeves, covering oneself in totality.
Staying indoors all the time in air conditioned offices; offices executives, software engineers, night duty workers
Darker skin
Chronic illness where one is bedridden
Consequences of Vitamin D deficiency
Poor bone health with conditions such as osteopenia and osteoporosis
Increased risks of fractures in post menopausal women
Poor teeth health
Poor calcium absorption due lack of the precursor ie. sunlight
Weight gain; Studies have shown calcium and vitamin D deficiency can cause weight gain.
Depression
Poor insulin secretion, hence can be prone to develop diabetes
Poor immunity
Increased cancer risk
Increased risk of Alzheimer’s and Rheumatoid arthritis
Increased blood pressure and many more
How can you prevent Vitamin D deficiency
Our requirements are about 600-1000 IU/day. Now before you get up and run to the nearest pharmacy to pick up supplements, firstly add Vitamin D to your diet with naturally as well as fortified food sources.
Sources are Milk and all other milk products, Oily fish such as salmon, sardines and tuna are naturally rich in D. Other foods are fortified with Vitamin D such as orange juice, soy milk, butter substitutes, oils and some yogurts and cereals, egg yolk, organ meats etc
Spend at least 15-20 minutes in the sunlight without sunscreen. preferable opt to stay out before 9 am and after 3 pm to avoid UV radiation which can damage skin. I meet my Vitamin D requirements by swimming in the morning.
Supplement only under a physicians guidance as there can be chances of hyper vitamin is and toxicity.
BDST: 1545 HRS, Dec-14, 2013
Edited by: Sharmina islam, Lifestyle Editor
