Vitamin D Deficiency Causes, Symptoms, and Ways to Overcome it in Urdu
Known as the sunshine vitamin, it is estimated that we need about 30 minutes of exposure to the sun every day to produce enough vitamin D to keep us healthy. The symptoms of vitamin D are subtle and you may not suspect how much a lack of vitamin D affects your moods.
The only way to know for sure if you are deficient is to have a blood test by your GP. Ocean-grown fatty fish is one of the richest sources of vitamin D. It is important to check the fish has been sourced from the ocean as many supermarkets are farmed and therefore don’t receive natural food sources.
Currently, Waitrose, Marks & Spencer, and the Co-op have good sustainable aquaculture policies to improve the sustainability of farmed fish.
Doctor Marilyn Glanville said: “Those most at risk of vitamin D deficiency are those who do not go out much during the daytime, those who do not expose their skin to the sunlight, and women who constantly wear make-up or cosmetics with in-built sun protection factors.
Symptoms of Vitamin D Deficiency:
- Getting sick often
- Fatigue and tiredness
- Bone and back pain
- Wounds that don’t heal quickly
- Bone loss
- Hair loss
“The tone of your skin affects Vitamin D production, so the darker your skin the less your body produces vitamin D.” Vitamin D deficiency is a common problem today and many chronic diseases are often associated with low vitamin D.
For many people, taking a vitamin D supplement may be the best way to ensure adequate intake. Research suggests that D3 may be significantly more effective at raising and maintaining overall vitamin D levels than D2.
Why Does Vitamin D Deficiency Occur?
There are several reasons for an adult to have reduced vitamin D levels, including:
Sunlight Exposure: One of the main sources of vitamin D is exposure to sunlight. Lack of sun exposure, such as staying indoors for long periods of time or wearing protective clothing, can lead to vitamin D deficiency.
Diet: Vitamin D is not found in many foods naturally, so it can be difficult to get enough from diet alone. Foods that are high in vitamin D include fatty fish, mushrooms, fortified dairy products, and grain products.
Skin Pigmentation: Melanin in the skin decreases the skin’s ability to produce vitamin D from sunlight, making people with darker skin at higher risk for deficiency.
Age: As people age, their skin becomes less efficient at synthesizing vitamin D from sunlight.
Chronic Diseases: Certain medical conditions such as Crohn’s disease, celiac disease, and liver or kidney disorders can impact the body’s ability to absorb and process vitamin D.
Medications: Certain medications such as glucocorticoids, anticonvulsants, and cholestyramine can interfere with vitamin D absorption.
Obesity: Excess body fat can reduce the body’s ability to absorb and use vitamin D effectively.
How to Overcome Vitamin D Deficiency:
Ways to Overcome Vitamin D Deficiency:
Sun Exposure: Spending time in the sun (without sunscreen) for short periods of time, especially during peak sun hours (10 a.m. to 3 p.m.), can help the body produce vitamin D.
Balanced Diet: Eating a balanced diet that includes foods high in vitamin D, such as fatty fish, mushrooms, and fortified dairy products, and grain products, can help increase vitamin D intake.
Supplements: Taking vitamin D supplements is an effective way to overcome deficiency and maintain optimal levels. A healthcare provider can recommend the appropriate dose and duration of supplementation.
Fortified Foods: Consuming fortified foods, such as dairy products and grain products, can also help increase vitamin D intake.
“It’s important to address low vitamin D levels, but doing so requires working with your doctor to develop an effective, safe treatment plan. While reduced exposure to the sun can be a source of lower vitamin D levels.
Note: Increasing sun exposure is not recommended as a source of vitamin D since this can increase your lifetime risk of developing skin cancer,” warns Dr. Brown. Additionally, he points out that overdoing it and taking in too much vitamin D can also be harmful to your health.