Vitamin D deficiency in winterImage Credit source: Getty Images
As soon as the winter season starts, the level of pollution also starts increasing rapidly along with the cold. In this season, sunlight comes out late and sometimes there is fog or smog throughout the day. Vitamin D is mainly obtained from the UVB rays of the sun, but due to less sunlight, the body is not able to produce it in sufficient quantity. Apart from this, people spend more time indoors to avoid cold, due to which the time of exposure to sunlight further reduces. Pollution also prevents the sun’s rays from reaching the earth. This is why vitamin D deficiency becomes common in winter, especially in people who get less sunlight or stay indoors for long periods.
Vitamin D deficiency in winter affects the body in many ways. Due to its deficiency, bones become weak, because it plays an important role in the absorption of calcium. Due to continuous deficiency, body aches, muscle weakness, fatigue and lethargy are felt. It has a deep effect on the immune system, due to which the body becomes more sensitive to infections and diseases like cold and flu are easily caught. In some cases, mood changes, irritability and effect on sleep are also seen. This deficiency can slow bone growth in children and increase the risk of bone fractures in the elderly. Therefore, it is very important to maintain the balance of Vitamin D in winter.
How to overcome Vitamin D deficiency in winter?
Dr. Subhash Giri in the Department of Medicine at RML Hospital It is said that to overcome Vitamin D deficiency in winter, light sunlight in the morning is most important. Staying in sunlight for 15 to 20 minutes between 10 am to 1 pm naturally increases Vitamin D in the body. Along with this, options like egg yolk, mushroom, fortified milk, curd, ghee and fatty fish should be included in the diet. People who get less sunlight can also be given Vitamin D supplements as per doctor’s advice.
Regular exercise and balanced diet also improves the absorption of nutrients in the body. Keep in mind that do not consume any supplement yourself, it is important to consult a doctor first. Also, with increasing age the body’s ability to produce Vitamin D decreases, so the elderly should take special care. Getting small children into the habit of playing in the sun is beneficial for the development of their bones.
This is also important
Spend at least 15 minutes in the sun every day.
Add food rich in Vitamin D and calcium to your diet.
Avoid staying indoors excessively in winter.
Do regular exercise.
If necessary, take supplements as per doctor’s advice.