In this new era of health and wellness, most of us are talking about a balanced diet and lifestyle, but failing again and again in creating the actual one. And this is one of the main causes of vitamin D deficiency.
Improvised skincare products are UVA protected and in our busy working hours, we hardly get time to step out in the sun. So have you thought about how are you going to meet your body’s requirements for vitamin D?
In this article, we will look at the causes of vitamin D deficiency and its symptoms, its benefits, natural sources of vitamin D, how to take a sunbath in the right way to enhance vitamin D absorption and the best vitamin d supplements to meet your requirements.
What is Vitamin D & why do we need it so much?
Vitamin D is a fat-soluble vitamin and an essential nutrient that our body produces when exposed to sunlight.
Mainly it is responsible for calcium absorption and helps in normal immune function. It is also important for the formation of healthy bones and teeth. It has a direct action on the mineralisation of bones.
You must be wondering about the recent hype in vitamin D rich food, other sources and supplements. Actually, vitamin D deficiency can lead to muscle weakness, bone-related issues, hair loss, acne and much more serious health issues.
So to maintain a healthy balance inside our body and mind one should consume a minimum required dose of the sunshine vitamin daily.
Causes
As I have already mentioned that the most common cause of vitamin D deficiency is not stepping out in the sun. But there can be a few more reasons.
- Skin type: Darker skin type reduces the body’s ability to absorb UVB rays and may cause vitamin deficiency. Keep on reading to know the right way to take a sunbathe for better vitamin absorption which will not do any harm to your skin.
- Sunscreen– According to a skincare routine you should apply sunscreen to avoid UVA absorption, but it also inhibits up to 95% of vitamin D absorption, but exposing yourself properly can protect both.
- Location: If you live in high pollution areas, work late nights, or stay at home they prefer consuming vitamin D food whenever possible.
- Prgenancy: Children deficient in vitamin d can suffer from rickkets and to avoid it a pregnant mother should consume vitamin d3 supplements from their 4th or 5th month after consulting their gyno.
- Breastfeeding: Exclusively breastfed babies need a vitamin d supplement especially if they have minimal sun exposure.
Supplement drops for babies are available online.
Symptoms of vitamin D deficiency
Symptoms may include
- Fatigue
- Back pain
- Muscle ache
- Hair loss
- Mood swings
- Dry skin and hairs
- Stress fractures
Prolonged deficiency can cause
- Cardiovascular Disease
- Endocrine imbalance
- Infections
- Pregnancy complications
- Autoimmune disorders
Natural Sources of vitamin D
Natural sunlight is the best way to get vitamin D. Although sources are limited but you can find it in
- Fish liver oil, that is the richest sources if vitamin d
- Eggs
- Cheese
- Butter
- Beef liver
- Milk
- Mushrooms
- Fortified cereals and juices
- Sun charged water
- Sunbath
Incorporate these foods will help to boost the vitamin D levels in the body. Do remember excess of everything is bad. There is a s a daily dose requirement for every portion of nutrition, so eat as per required. Keep going to know further risks involved with high levels of vitamin D.
Natural Sunlight and vitamin D
Sunlight is a principal source of vitamin D in most populations. Vitamin D is generated in the skin by
the action of the ultraviolet rays of sunlight on 7-
dehydrocholesterol.
The practice of applying oil to the body and exposing it to sunlight (oil bath) is a good Indian custom from the point of view of deriving vitamin D from sunlight. Air pollution has filtering effect on UV rays. Dark-skinned races such as negroes suffer an additional disadvantage since black skin can filter off up to 95 percent of the UV rays.
Importance of sunlight
If you go back a little in time and remember your mothers laying out quilts and blankets in the sun. They keep food items and clothes in the sun for some time and it is believed that doing so rejuvenates everything and removes dirt and toxins.
Just as sunlight helps in the growth of nature, plants and crops, it helps our body to build a good immunity and improves healing.
Widespread awareness of excessive exposure to UV radiation that can lead to skin cancer has made people cautious. But if you know the right way and right time to expose yourself to the sun can help you get all the benefits as well as protect you from adverse effects.
What is the right time and way to take sun bath?
Sunbathing is an ancient method of natural healing. Sunlight was used in Ayurveda for the treatment of leucoderma. And in 1956 Sister Jean Ward also found that sunlight was a great way to treat neonatal jaundice.
Now the important thing, if you want to harvest health benefits and improve vitamin D absorption from natural sunlight, then look at the rules of the sunbath.
How to take a sun bath?
Early morning exposure to sunlight gives you good vibes and energy for the whole day. Whenever you do it, make sure to allow more sunlight to reach your spine and navel.
- During sunbathing keep your head in shade or cover it up with a hat or a wet towel.
- Sit or lie down for 10-30 minutes according to your needs and body tolerance.
- Apply mustard oil or coconut oil on your bare skin that will enhance vitamin d absorption with other skin benefits.
- You can apply sunscreen on your face 15 minutes before the sun bath.
- Keep on changing sides frequently to avoid sunburn.
- Drink plenty of water to avoid dehydration.
- After sun bath either take a walk in shade or bathe with water.
When to take sun bath?
If you live in hilly areas then you can enjoy sunbath anytime during the day but if you have a hot climate then ideally you should take sunbath from 10 am to 3 pm. Spend 10-30 minutes in sunlight.
What is the right dosage of vitamin D?
The deficiency of vitamin D depends on various factors. If you are facing symptoms like muscle aches, bony pains then the first thing you can do is improve your dietary intake of calcium and vitamin D intake. And if your symptoms are not improving then you may proceed with vitamin D supplements as well.
For a maintenance purpose dose of vitamin should be:-
- For Adults 600 IU/day
- Children 600IU/day
- Infants 400IU/Day
Dosage for deficient patients:-
- children up to 1 year 2000IU/day
- 1-18 year’s 2000IU/day
- Adults 6000IU/day
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