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Vitamin D deficiency: Why Indians should be worried and how you can reduce the risk

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Varsha Vats
Varsha VatsDec 13, 2021 | 18:54

Vitamin D deficiency: Why Indians should be worried and how you can reduce the risk

Remember the time when long morning assemblies in school used to ensure enough sunlight exposure (even though some of us hated it, and others fainted)? Sunlight exposure is equal to better Vitamin D levels in the body. Vitamin D is also known as the Sunshine Vitamin because your body produces this vitamin when exposed to the sun. Now the question is, how often do you sit under the sun? Well, sunburn, tan, exposure to UV rays and polluted air - are some common reasons why many people avoid sitting in the sun. We also spend maximum hours of the day indoors (thanks to Covid these days), and it is another major concern.

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VITAMIN D DEFICIENCY: WHY YOU SHOULD NOT TAKE IT LIGHTLY

It is a well-known fact that calcium is essential for healthy bones. But so is Vitamin D. If you do not consume enough Vitamin D, the health of your bones may suffer. Vitamin D is essential for absorption of the calcium you consume through foods and drinks. So, calcium alone is not enough.

Vitamin D plays many other roles inside your body: a) It can help boost your immunity b) It is good for your mental health and plays a role in controlling depression symptoms.

VITAMIN D DEFICIENCY: WHY ARE INDIANS SUFFERING?

According to a 2020 study published in the International Journal of Research in Orthopaedics, 76% of Indians suffer from Vitamin D deficiency and insufficiency. Yes! This number is huge and worrisome.

Dr Sudha Menon, Director of Internal Medicine at Fortis Hospital, Bangalore, explained, “The higher amount of melanin in Indian skin restricts the body’s ability to absorb Vitamin D. Then poor exposure to sunlight is another concern that leads to deficiency of Vitamin D.”

“Another reason can be related to diet because maximum population of India is vegetarian. There are hardly any vegetarian foods that contain enough Vitamin D. So, vegetarians are at a higher risk,” she added.

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Unhealthy body weight is also a major concern. As per several studies, people who are obese are at a higher risk of Vitamin D deficiency.

WHAT CAN BE DONE?

"When it comes to food, milk and milk products, fish oil, mushroom and egg yolk are some foods that you can add to your daily diet,” said dietician and nutritionist Aditi Sharma from Manipal Hospital, Ghaziabad.

“Other than diet, exposure to sunlight should be your priority. At least 15-20 minutes of exposure to early-morning sun is necessary,” she added.

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Adequate exposure to sunlight can help you prevent Vitamin D deficiency

DO YOU NEED SUPPLEMENTS?

Vitamin D deficiency leads to some unpleasant symptoms. Some of these include bone pain and back ache (obviously), fatigue, tiredness, frequent infections, slow healing of wounds, hairfall, muscle pain and anxiety.

Dr Sudha also explained that if you experience a few of these symptoms, you should get your Vitamin D levels checked. Pregnant women, infants, women during menopause and people over the age of 65 are usually prescribed Vitamin D supplements. You should only take supplements when prescribed by your doctor.

To conclude, ensure healthy levels of Vitamin D in the body to keep your bones, hair, mental health and immune system healthy. All you need to do is:

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  • eat vitamin D-rich foods
  • sit in the sun for at least 15-20 minutes every day
  • maintain a healthy body weight
  • watch out for Vitamin D deficiency symptoms before it is too late.

Last updated: December 13, 2021 | 22:07
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