We all might be familiar with “winter blues”. The drop in temperature can make us feel sloppy and moody, and with the lack of physical activity due to the cold climate, we often find our laziness taking a toll on us to move outside of our homes. All these factors contribute to Vitamin D deficiency.
You can develop symptoms of vitamin D deficiency if your diet or exposure to sunlight does not provide your body with enough vitamin D. Vitamin D can be absorbed by your skin when exposed to sunlight; however, if you live in a cold country where there isn’t much access to the sun or if you spend most of your time indoors, you may have low vitamin D levels. Vitamin D can be absorbed through fat.
There are two main forms of Vitamin D: Vitamin D2 (ergocalciferol) and Vitamin D3 (cholecalciferol). It is produced in our skin due to exposure to ultraviolet B light from the sun or an artificial source.
Why is vitamin D necessary to the body?
Vitamin D helps the body do the following:
Maintains Bone Health:
Vitamin D is necessary for bone health and strength. Vitamin D deficiency can lead to the disease rickets, which causes your bones to become brittle.
Enhances Calcium Uptake:
Without vitamin D, your body can’t handle calcium from your eating routine. When your bones can’t retain sufficient calcium, you might foster osteoporosis. In this condition, your bone becomes permeable and loses thickness, expanding the gamble of injury even in minor falls or mishaps.
Work as Shield to Immune System:
Vitamin D functions as a cytokine, defending the body against microbes (bacteria, viruses, and so on).
Vitamin D deficiency Symptoms:
Your immune system’s ability to fight off a bacterial or viral infection depends on vitamin D. Infections such as pneumonia, bronchitis, and colds can result from vitamin D deficiency.
Weak Bones and Back Pain:
Studies have shown that many people who don’t get enough Vitamin D also have long-term back pain. Vitamin D deficiency can cause bone and joint weakness and thin and brittle bones. Vitamin D helps prevent cancer. Additionally, they experience joint, rib, and leg pain. Vitamin D is a chemical that controls the centralization of calcium and phosphate in the blood. This aids in bone formation and growth. Combining calcium and vitamin D prevents osteoporosis or weak, porous bones.
Vitamin D deficiency was also linked to depression, particularly in the older age group. This is especially true in colder nations where seasonal depression is expected during the winter.
Vitamin D deficiency has been linked to severe hair loss, particularly in females. Vitamin D deficiency has been linked to alopecia areata, a condition in which patients lose clumps of hair.
Vitamin D controls your body’s inflammation. It is necessary for preventing infection and assisting in wound healing. Your wound may not heal properly if you don’t get enough vitamin D. Additionally, vitamin D regulates nerve-muscle coordination, reduces inflammation, and influences gene activity.
Poor nutrition results from vitamin D deficiency:
It’s possible that you have low levels of vitamin D if you eat only vegan foods. Most natural food sources of vitamin D—fish oil, beef liver, and milk—are non-vegetarian, so you may need to take vitamin D tablets or supplements.
Lack of vitamin D might cause rickets in kids and osteomalacia in grown-ups.
A lack of vitamin D may also put you at risk for heart and blood vessel diseases.
Vitamin D is made in the body by the body’s use of sunlight. However, you may be at risk of Vitamin D deficiency if you spend most of your time indoors or live in a cold country.
When exposed to sunlight, the melanin in your skin slows down its ability to produce vitamin D. Therefore; you may need to take vitamin D3 or vitamin D orally if you are dark and have moved to a country with less sunlight.
Treatment of Vitamin D Deficiency :
Your need for vitamin D depends on several things, like how much sunlight you get, what you eat, and how healthy you are.
The recommended levels of vitamin D for your age are listed below.
- Children aged 0 to 12 months receive 400 IU
- Adults aged 1 to 70 receive 600 IU
- Aged 71 and older receive 800 IU
Changes to your diet to make up for the lack of vitamin D are found in two primary forms: cholecalciferol, also known as vitamin D3, which can be found in fatty fish and egg yolks, and ergocalciferol, also known as vitamin D2, which can be found in some plants and mushrooms.
Detox Therapy (Panchakarma Therapy)
Ayurvedic panchakarma detoxification treatments like Vamana, Virechana, and Basti help the body’s Agni or digestive energy absorb vitamin D better from the gut. Ayurvedic oil massage and steam therapy help the skin absorb sunlight and naturally convert it into vitamin D.
Ayushakti’s detoxification Panchkarma treatments are highly focused on relieving the root cause of any chronic problem by cleansing, repairing and rejuvenating the deeper tissues and cells in your body. Click here to check out our Panchkarma Detoxification Plan
Vitamin D can be added to your diet in the following ways:
Include collard greens in your breakfast, okra, broccoli, tofu, and soy milk in your diet, and eat a healthy amount of fruits.
Numerous naturally occurring sources of vitamin D. Even though Vitamin D is made naturally by the sun’s ultraviolet rays, the body may need more of it from food, especially in people who don’t get enough sun. Vitamin D is necessary for optimal bone and joint health in every age group, from young children to the elderly.
Every day, it is suggested that you spend at least 10 to 15 minutes in the sun. Choose a pastime or a sport that gets you outside in the sun every day, such as football, running, cycling, or rowing. Getting enough sun in your office space can help you meet your vitamin D needs.
Your workday can last up to eight hours. You are more likely to experience vitamin D deficiency symptoms if the room is small and poorly lit. Therefore, ensure that your workplace has adequate ventilation and exposure to sunlight.
Ayushakti’s mission is to help people in every possible way. You can consult our experts on phone or video. We will suggest diet & home remedies for maintaining your well-being in these difficult times.
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Author of the Blog: DR.PRIYANKA SHUKLA
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd