Deficiency of vitamin D is commonly seen in Indians and it may lead to physical and mental distress. Diet, lifestyle and lack of sun exposure are some of the reasons for vitamin D deficiency. Here are the symptoms of the deficiency and a few simple tips to prevent it.
Symptoms of Vitamin D deficiency
1) Severe exhaustion and fatigue that could affect daily life and chores.
2) Muscle pain, especially on the back and legs indicates a lack of vitamin D. This vitamin is essential for the proper functioning of muscles. Besides, the bones become tender and their structure weakens.
3) Frequent infections, as the vitamin plays a significant role in strengthening our immune system.
4) Mood swings and stress.
How to prevent Vitamin D deficiency
Sun exposure
Kerala is a tropical state which receives ample sunshine. However, our lifestyle has mostly confined us indoors, without sufficient sun exposure. You could try sun exposure for up to 15 – 30 minutes depending on your skin texture and the place you live. Make sure the hands, legs and face are nicely exposed to the sun. however, too much sun exposure could also lead to premature ageing, and skin dryness and increase the risk of skin cancer. It is safe to get sunlight during the morning and evening.
Diet
Even though including food items that contain vitamin D in your regular diet may not be enough, it could help significantly. Fatty fishes like mackerels, sardines and tuna are excellent sources of vitamin D. Egg yolks contain vitamin D and could be enjoyed as a filling breakfast or with other dishes.
If you are not getting sufficient vitamin D from food and sunlight, then you could have supplements in the form of capsules or chewable tablets. A medical practitioner could suggest the dosage of the supplements. It is not advisable to consume these supplements without consulting a doctor. Supplements are generally considered safe without any side effects. Besides food items that are rich in vitamin D, you could also eat fortified food. Milk, orange juice and breakfast cereals that are fortified with vitamin D could be included in your daily diet. However, do not forget to read the labels to ensure the presence of vitamin D and its percentage.
Lifestyle changes
Proper absorption of vitamin D is as important as consuming a vitamin D-rich diet. Here are a few hacks to ensure that your body absorbs vitamin D well. As vitamin D is fat soluble, they are stored in the fat tissues. So, maintaining a healthy body is essential to ensure that the body effectively utilizes vitamin D. Indulging in physical activities allows the body to efficiently use vitamin D and keeps the body fit. Moreover, make sure that the body gets enough calcium and magnesium from food, as they combine well with vitamin D to improve health. You could engage in your favourite workouts including brisk walking, yoga or playing sports. This along with a balanced diet ensures better absorption of vitamin D.
Recognize whether you suffer from vitamin D deficiency
Fatigue, exhaustion, muscle pain and bone pain are some of the common symptoms. Besides, you may tend to catch diseases easily as a lack of vitamin D weakens your immune system. A simple serum 25 hydroxy vitamin D blood test could be done to determine the deficiency. If you suspect vitamin D deficiency through visible symptoms, shortage of vitamin D-rich food in your diet or if your lifestyle doesn’t allow you to get enough sunlight, then do not hesitate to consult a doctor. You could easily overcome vitamin D deficiency by following expert advice and proper treatment.
