Are you vitamin D deficient?
A lack of vitamin D does not just affect your bones, but poses more serious problems when neglected.
The human body can make its own vitamin D when exposed to sunlight unlike other vitamins. This vitamin is essential for overall good health and strong bones and also plays an important role in the functioning of your muscles, brain, lungs and heart and ensures that your body fights infection.
Which is why the results of a recent study are particularly alarming for health experts. The study revealed that a whopping 69 % of Indians suffer from vitamin D deficiency, while a further 15 per cent were found to be vitamin D insufficient. Healthcare professionals blame fast-paced, stressed-out lifestyles. With long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency. While staying in the sun for long hours is not recommended especially without the use of sunscreen, many people are taking the advice far too seriously. In an attempt to avoid sun exposure, they completely deprive their body of sunlight — which is so essential for the human body to make vitamin D.
Dr Parul R Sheth, a health consultant specializing in reproductive biology, says, "The most accurate way to determine this deficiency is through a blood test — measuring the 25-hydroxyvitamin D levels. Blood tests for calcium and phosphate levels and liver function may also show changes linked to a low level of vitamin D," she says.
"When your body has ample vitamin D levels, it helps reduce bad cholesterol and increases good cholesterol. It also helps in the essential repair and maintenance activities of the body," says Dr BR Das, an expert in molecular pathology and clinical research.
WHO'S AT RISK?
Pregnant and breastfeeding women are more at risk of vitamin D deficiency, which is also prevalent in children between the ages of six months and five years, elderly people and those who aren't exposed to adequate sunlight. Men between the ages of 30 and 60, adolescent girls and women between the ages of 15 and 30 are also likely to develop vitamin D deficiency.
CAUSES HEALTH PROBLEMS
"It can make your bones weak, and make you susceptible to fractures. It also causes osteomalacia, resulting in muscle weakness, and contributes to osteoarthritis and osteoporosis. Typical problems include bowed legs, rickets and deformed spine. Recent research suggests that vitamin D deficiency is a risk factor for heart disease, too.
KEEP DEFICIENCY AT BAY
It isn't difficult to avoid this deficiency, though. Your body makes vitamin D when your skin is exposed to the ultraviolet rays of the sun. Fifteen minutes of daily sun exposure (without sunscreen) in the morning is recommended. This will help your body make vitamin D. Fatty fish such as salmon, mackerel, herring, tuna, fish oils, egg yolks, fortified milk and other fortified foods such as cereals etc. are also good sources of vitamin D," says Dr Sheth.
WATCH OUT IF YOU HAVE THESE SIGNS
Most of the natural sources of vitamin D are animal-based, including fish and fish oils, egg yolks, cheese, milk and liver. If your diet does not include these items, you are prone to vitamin D deficiency. After a hectic day at work, most people prefer spending time indoors, thus reducing their exposure to sunlight. The body makes vitamin D when your skin is exposed to sunlight. When your kidneys are unable to convert vitamin D to its active form,the risk of deficiency also increases. This holds true for older people as their kidneys' ability to convert the vitamin to its active form reduces with age. Age is not always the reason. If your digestive tract has problems like Crohn's Disease and cystic fibrosis, it can affect the intestine's ability to absorb vitamin D from the food you eat. Last, but not the least, if you are obese, you are bound to have low blood levels of vitamin D. People with a body mass index of 30 or greater often have low blood levels of vitamin D.
TOO MUCH VITAMIN D IS BAD
While being vitamin D deficient is a problem, there disadvantages of too much vitamin D as well. An excess may cause health problems such as dehydration, vomiting, kidney damage and kidney stones.
The human body can make its own vitamin D when exposed to sunlight unlike other vitamins. This vitamin is essential for overall good health and strong bones and also plays an important role in the functioning of your muscles, brain, lungs and heart and ensures that your body fights infection.
Which is why the results of a recent study are particularly alarming for health experts. The study revealed that a whopping 69 % of Indians suffer from vitamin D deficiency, while a further 15 per cent were found to be vitamin D insufficient. Healthcare professionals blame fast-paced, stressed-out lifestyles. With long working hours and little or no time for outdoor activities, more and more people are suffering from vitamin D deficiency. While staying in the sun for long hours is not recommended especially without the use of sunscreen, many people are taking the advice far too seriously. In an attempt to avoid sun exposure, they completely deprive their body of sunlight — which is so essential for the human body to make vitamin D.
Dr Parul R Sheth, a health consultant specializing in reproductive biology, says, "The most accurate way to determine this deficiency is through a blood test — measuring the 25-hydroxyvitamin D levels. Blood tests for calcium and phosphate levels and liver function may also show changes linked to a low level of vitamin D," she says.
"When your body has ample vitamin D levels, it helps reduce bad cholesterol and increases good cholesterol. It also helps in the essential repair and maintenance activities of the body," says Dr BR Das, an expert in molecular pathology and clinical research.
WHO'S AT RISK?
Pregnant and breastfeeding women are more at risk of vitamin D deficiency, which is also prevalent in children between the ages of six months and five years, elderly people and those who aren't exposed to adequate sunlight. Men between the ages of 30 and 60, adolescent girls and women between the ages of 15 and 30 are also likely to develop vitamin D deficiency.
CAUSES HEALTH PROBLEMS
"It can make your bones weak, and make you susceptible to fractures. It also causes osteomalacia, resulting in muscle weakness, and contributes to osteoarthritis and osteoporosis. Typical problems include bowed legs, rickets and deformed spine. Recent research suggests that vitamin D deficiency is a risk factor for heart disease, too.
KEEP DEFICIENCY AT BAY
It isn't difficult to avoid this deficiency, though. Your body makes vitamin D when your skin is exposed to the ultraviolet rays of the sun. Fifteen minutes of daily sun exposure (without sunscreen) in the morning is recommended. This will help your body make vitamin D. Fatty fish such as salmon, mackerel, herring, tuna, fish oils, egg yolks, fortified milk and other fortified foods such as cereals etc. are also good sources of vitamin D," says Dr Sheth.
WATCH OUT IF YOU HAVE THESE SIGNS
Most of the natural sources of vitamin D are animal-based, including fish and fish oils, egg yolks, cheese, milk and liver. If your diet does not include these items, you are prone to vitamin D deficiency. After a hectic day at work, most people prefer spending time indoors, thus reducing their exposure to sunlight. The body makes vitamin D when your skin is exposed to sunlight. When your kidneys are unable to convert vitamin D to its active form,the risk of deficiency also increases. This holds true for older people as their kidneys' ability to convert the vitamin to its active form reduces with age. Age is not always the reason. If your digestive tract has problems like Crohn's Disease and cystic fibrosis, it can affect the intestine's ability to absorb vitamin D from the food you eat. Last, but not the least, if you are obese, you are bound to have low blood levels of vitamin D. People with a body mass index of 30 or greater often have low blood levels of vitamin D.
TOO MUCH VITAMIN D IS BAD
While being vitamin D deficient is a problem, there disadvantages of too much vitamin D as well. An excess may cause health problems such as dehydration, vomiting, kidney damage and kidney stones.
PS- THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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Labels: Brain, heart, helps, LDL cholesterol, lungs, muscles, osteomalacia, reduce, strong bones, sunlight, Vitamin D
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