Surprisingly, despite the abundance of sunshine in India, a large section of the population suffers from vitamin D deficiency. It is caused by a number of factors including lifestyle choices, environmental factors and habits.
Exposure to sunlight is vital because it enables the skin to produce vitamin D, an essential nutrient for strong bones, a strong immune system and overall health. Sunlight stimulates the synthesis of vitamin D when UVB rays interact with the skin, making it a natural and effective source of this important vitamin. In addition to vitamin D production, sunlight promotes brain health by stimulating the release of serotonin, a hormone that improves mood and mood. Depression It also helps regulate the body’s internal clock, improving sleep quality. Even a few minutes of sunlight every day promotes physical and mental well-being.
A May 2024 cohort study from South India revealed the prevalence and patterns of vitamin D deficiency and its role in cognitive function.
Oh Coherence studies published in the journal Scientific Reports found that urban adults in southern India were overall deficient in vitamin D.” Similar findings were seen in a previous study from northern India, where vitamin D deficiency A higher level (91.2%) was reported in a healthy adult population over 50 years of age,” the researchers said. Researchers have stated that the prevalence of vitamin D deficiency ranges from 50 to 94 percent as reported by several community-based studies on vitamin D in India.
A case-control study was conducted earlier this year at the PK Das Institute of Medical Sciences, Kerala.
Oh A case-control study Low vitamin D levels were found in 50 women aged 30-34 years with lower back pain for more than 3 months. Vitamin D deficiency was diagnosed when vitamin D levels were <20ng/mL in 74% of cases and 48% of controls. Therefore, vitamin D supplementation may be considered in women aged 30–40 years who present with complaints of chronic LBP. The researchers suggested that vitamin D levels should also be measured in patients presenting with such complaints, so that follow-up can be done.
Here are some of the common reasons Indians lack this essential nutrient.
People don’t spend time outside
Even in a land of decent sunshine, most Indians spend insufficient hours outdoors. Urbanization and an indoor lifestyle have kept many people indoors for most of their day at home, office or school. And even if they do go outside, they do so in the early morning or late evening when the UVB radiation necessary for vitamin D synthesis is at a very low level.
Skin color
Dark-skinned individuals, commonly seen in the Indian population, have a reduced ability to synthesize vitamin D. The presence of melanin, which provides protection from harmful UV rays, indicates that darker-skinned people need longer exposure times. Exposure to sunlight to produce the same amount of vitamin D that light-skinned people can produce in less time.
Dietary habits
Vitamin D-rich foods are not an important part of the traditional Indian diet. Although fatty fish, egg yolks, and fortified foods are good sources, they are either eaten in small amounts or are not important to many Indians. Vegetarianism, common in India for cultural and religious reasons, further limits dietary vitamin D intake.
Air pollution
Air pollution in many Indian cities blocks sunlight and reduces UVB radiation reaching the ground. High levels of particulate matter in the air act as a barrier, making it difficult for people in polluted areas to get enough vitamin D from sunlight.
Common Mistakes to Avoid Getting Too Much Vitamin D from Sunlight
Understand the role of sunlight.
Many people underestimate the importance of direct sunlight for vitamin D synthesis. Spending time outside in the sun, especially between 10 AM and 3 PM when UVB radiation is at its peak, is very important. However, overuse of sunscreen or staying in shady areas may negate the benefits. Balance is key – expose exposed skin for 10-30 minutes several times a week, depending on your skin tone and location.
Some people stay indoors during daylight hours or only expose small areas of their skin to sunlight. Effective sun exposure requires exposing large areas of skin such as arms and legs. Spending more hours outdoors can significantly improve vitamin D synthesis.
use Vitamin D supplements
People with limited sun exposure, especially urbanites and the elderly, often fail to take vitamin D supplements. Regular check-ups and supplements prescribed by a doctor can help maintain optimal levels. Over-the-counter supplements should be taken with caution to avoid overdose.
How to maximize sunlight
- Aim for 10 to 30 minutes of sun exposure, preferably in the afternoon. During this time, expose large areas of skin such as arms and legs without sunscreen. Use sunscreen after sufficient exposure to prevent skin damage.
- Choose light, sun-friendly clothing during outdoor activities to maximize skin exposure.
- Include foods like fortified milk, cereals, mushrooms, egg yolks and fatty fish in your diet. Vegetarians can focus on strong plant-based alternatives.
- If sunlight and diet are insufficient, consider taking supplements after consulting a doctor.
- Check the air quality in your area. Choose outdoor activities in clean environments or take supplements if pollution is high.
- Get your vitamin D levels checked periodically, especially if you belong to a high-risk group, such as the elderly, dark-skinned people, or people living in polluted cities.