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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% 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 specialising
in reproductive biology, says, “The most accurate way to determine this
deficiency is through a blood test — measuring the 25-hydroxy vitamin 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.
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