Battling vitamin D deficiency: Simple steps to soak up sunlight and boost your well-being

Vitamin D sources: While sunlight is the primary source of vitamin D, it can also be found in foods such as salmon, tuna, mackerel, and fortified products like milk, orange juice, and cereals (Image: Canva)

Do you ever experience that sudden feeling of fatigue that lingers, even if you get more rest than sleep? Maybe you’ve noticed your muscles becoming weak or achy after light physical activity. Or perhaps you find yourself climbing stairs without that same spring in your step as you used to. Last but not least, you might be battling mood swings that seem to pop up out of nowhere. All of these can be subtle signs of a vitamin D deficiency.

Vitamin D is vital for maintaining your health, playing a crucial role in supporting healthy bones, the immune system, and regulating the body's calcium levels, says Dr Akhilesh Yadav, Associate Director- Orthopaedics and Joint Replacement, Max Hospital Vaishali, Ghaziabad. “Despite its significance, there is a growing prevalence of vitamin D deficiency worldwide. It is important to understand how this vitamin is good for your bones and overall health,” he adds.

Dr Yadav shares the importance of Vitamin D in improving your health and well-being:

• Absorption of calcium: Vitamin D is essential for the absorption of calcium, which is important for healthy bones and teeth. A deficiency can lead to conditions like osteoporosis and rickets, especially in children. Beyond bone health, vitamin D supports the immune system and reduces the risk of chronic illnesses like heart disease and diabetes.

• Mood: Studies suggest that vitamin D may help to improve your mood and reduce the likelihood of depression and sadness, particularly in winter when sunlight exposure is limited.

• Sources: While sunlight is the primary source of vitamin D, it can also be found in foods such as salmon, tuna, mackerel, and fortified products like milk, orange juice, and cereals. Supplements are available for those struggling to get enough from sunlight or food.

• Deficiency: Vitamin D deficiency is common due to reduced outdoor exposure, clothing that covers the skin, and sunscreen use. People who live in regions with limited sunlight, especially during winter, are at higher risk. Symptoms of deficiency include fatigue, muscle weakness, bone pain, and mood changes.

• Solutions: To combat deficiency, aim for 10-30 minutes of sunlight exposure several times a week, while making sure that the  skin is exposed while taking precautions against sunburn. Including vitamin D-rich foods into your diet can help increase levels.

• Awareness: Being aware about the importance of vitamin D, promoting regular sunlight exposure, a balanced diet, and supplements when necessary, can significantly improve your health. Ensuring adequate vitamin D levels through lifestyle changes or professional guidance is vital for your good healthy.