No time for sunshine!

It's a human nature to make simple things complicated; rather we cannot live unless we make things complicated. The simplest act of exposing yourself to sunlight can prevent severe weakening of bones or old age fractures. But unfortunately we are so busy behind our office doors and in the closed cars, that there is no time for sunshine!
It's unfortunate and shocking to know that 80% to 90% of Indian metro city population is deficient in vitamin D.

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/ FreeDigitalPhotos.net

What will happen if you are deficient in vitamin D?

 

1)      It increases the muscle weakness and subsequently the risk of fractures. It decreases the size and strength of bone, and also leads to osteomalacia (softening of bones)

2)     Low serum vitamin D levels may also increase the risk of cardiovascular diseases, type I diabetes, certain forms of cancers, multiple sclerosis and rheumatoid arthritis.

How to detect?

There are no peculiar signs or symptoms for vitamin D deficiency. Generally it gets detected when you go to the physician with persistent muscular pain, back pain or fractures.

It’s important to get your vitamin D status checked on time! Those who fall in to any one of the following groups should get their serum vitamin D level checked.

1.      If you are suffering from persistent muscular pain.

2.     Your lifestyle is very hectic, particularly desk jobs with minimal exposure to sunlight.

3.      If you are a heavy sunscreen applier.

4.     If you use burkha, or wear clothes that leave minimal chance of exposure of skin to sunlight.

5.      You are living in highly polluted city. Pollution can obstruct UV rays from forming vitamin D in the body.

What is recommended amount?

India is a sunny country; it was never thought that vitamin D deficiency would have been very prevalent. More than 80 studies were reviewed and it was concluded that food cannot be a substitute for adequate sunlight. Average Indian diets provide roughly 10% of the total vitamin D requirements. So, there is no recommended intake of vitamin D for Indians. 400 IU (10µg) of daily supplement is recommended if someone is completely devoid of sunlight.

What should be the prevention plan?

1)     Get enough sunlight: The cheapest and easiest solution is to expose you to sunlight. As per FAO/WHO Expert Consultation, half an hour exposure to sunlight every day can prevent vitamin D deficiency.

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Castillo Dominici
 / FreeDigitalPhotos.net

2)     Eat right food: Though foods are not very good sources for vitamin D some of the sources are dairy products such as cheese, cream, butter, fatty fishes, and egg yolk.

3)     Vitamin D fortified products: Unlike US, vitamin D fortification is not very common in India; though some oils, imported breakfast cereals do contain some level of vitamin D.

4)     Nutritional supplements: There are many vitamin D supplements available in market including fish oil and cod liver oil pills. Vitamin D supplements are also available in powder form, e.g. D rise. However, these supplements should be used under the guidance of a nutritionist or a doctor. Being a fat soluble vitamin, vitamin D easily gets stored in the body. Overdose of these supplements can lead to vitamin D toxicity, which can have serious implications such as kidney damage, calcification of heart and lungs, confusion and disorientation etc.

Hence, the best prevention strategy is to play outdoors in sunlight. Even a morning brisk walk or a stroll in the office compound after lunch will help to reduce the risk.

So, the key is to take some time out for sunshine!!!