A few days ago a friend of mine complained of pain in his ankles. When shown to the doctor, it was found that he is deficient in Vitamin-D, due to which he is in pain. Friends, it is a matter of concern that the health problems which used to go to old age earlier are starting to happen to the youth today. And our responsible lifestyle has been largely responsible for this. Its deficiency and related problems are also a side effect of our AC culture and comfortable life.
Let us know in detail about the symptoms, causes and treatment:
Exposure to Sunlight is the easiest way to get it.
Deficiency Symptoms Cause Treatment:
What is Vitamin D?
It is a very important vitamin found in the body. It is a group of fat-soluble pro-hormones that help the body absorb calcium, iron, magnesium, phosphate and zinc. known as Sunshine Vitamin, is produced by the body when our skin is exposed to sunlight. It is also found naturally in some food and drink items-
There are mainly two types of Vitamin D:
Vitamin D2 (ergocalciferol)
which is produced by plants.
Vitamin D3 (cholecalciferol)
which is produced when sunlight comes into contact with our skin. It can also be obtained by some animal sources.
Symptoms of Deficiency:
– pain in bones.
– Weakness in muscles.
– Tiredness without hard work.
– Sleep more than necessary during the day.
You feel depressed:
Scientists have found in a study that people who were deficient in Vitamin D are 11 times more likely to be depressed than healthy people. So if you are depressed then you may have the deficiency.
This may sound a bit strange, but excessive sweating from the head compared to the rest of the body can be a sign of Vitamin D deficiency. Many times doctors check this symptom to detect deficiency in children.
Many people do not see these symptoms clearly, but they may still be deficient in Vitamin D, which can cause many health problems.
Frequent infections also decrease deficiency. Actually, the important part of our immune system i.e. immunity is activated by vitamin T only. And its deficiency can make a person sick again and again.
Problems related to frequent breathing can also be a symptom of Vitamin D deficiency.
Lack of Vitamin D in the blood can cause these health problems:
Vitamin D is essential for bone strength, as it helps the body to use calcium present in food. Deficiency can cause rickets, which is a disease in which bone tissue does not mineralize properly, due to which the bones become soft and the body shape deteriorates. But according to recent research, it’s plays an important role in avoiding many more health problems.
In this disease, due to lack of it, the legs of the children are not straightened and become bent in the arc shape.
Pain in bones that can occur in any part of the body.
The possibility of death due to cardiovascular disease increases.
The problem of cognitive impairment in older people is trouble remembering, learning new things, concentrating, or making decisions that affect their everyday life. There may be problem in remembering something, learning new things, etc.
– Severe asthama in children.
Research shows that the right amount of Vitamin D can protect you from these diseases:
– Type 1 and Type 2 Diabetes
– Glucose intolerance and
– Multiple sclerosis (a disease related to brain and spinal card)
Causes of Deficiency:
If you avoid sunlight too much, you do not like to drink milk and you are also pure vegetarian, then you may be deficient in Vitamin D or in the near future. Let us understand the reasons for deficiency:
Low intake of Vitamin D, which can result from taking a strict vegan diet.Because it is found naturally in most non-veg things. For example: in fishes, in beef liver, and in egg yolks.
Very little exposure to sunlight. As we have told, It is formed when your skin comes in contact with sunlight, so if you are always at home, living in places where sunlight comes down or Hemsha keeps out of the sun. You may have the deficiency.
If your skin is dark, then you need ten times more sun exposure to produce it, than the fair skinned people.Is. This is because your skin pigments act like a natural sunscreen, and these pigments are more in dark skin, so people with such skin have to stay in the sun for long enough to produce enough Vitamin-D. Some studies show that older adults with dark skin may be more prone to Vitamin-D deficiency.
It’s deficiency may also occur if your kidney cannot convert Vitamin-D to its active form. As people age, the kidney’s ability to convert it to active form decreases, and the risk of Vitamin-D deficiency increases.
Deficiency can occur even if your digestiv tract does not absorb it properly. Certain diseases such as Crohn’s disease, cystic fibrosis, and celiac disease may also decrease intestine’s ability to ingest Vitamin-D.
Obesity can also be a cause of deficiency. Fat cells extract Vitamin-D from blood due to obesity, which leads to a decrease in blood circulation. Deficiency is often found in those who have BMI above 30.
Above 50 years of age: As the age increases, the ability of the skin to produce it in association with sunlight decreases. At the same time, the ability of the kidneys to convert it for the use of the body also decreases, so deficiency can occur in older adults.
People suffering from chronic kidney disease may also have the deficiency.
Vitamin-D deficiency is found in patients with tuberculosis (TB).
Tests for Vitamin-D Deficiency:
Doctors suggest a 25-hydroxy Vitamin-D blood test to detects the deficiency. The American Institutes of Medicine (IOM) and the Endocrine Society have different opinions about how much or less Vitamin-D is consumed. In the table below, you can see the levels and meanings of the measured Vitamin-D in these institutions according to the “nano-grams / milliliter”:
– IOM GUIDELINES ENDOCRINE SOCIETY GUIDELINES:
– Decrease less than 12 ng / mL less than 20 ng / mL.
– Insufficient 2 to 20 ng / mL 21 to 29 ng / mL.
– 30 to 60 ng / mL above 20 ng / mL sufficient.
– Above 60 ng / mL.
Treatment for Vitamin-D deficiency:
– Before correcting deficiency, it is important to know how much Vitamin is required by our body every day? Regarding this, Institute of Medicine (IOM) and Endocrine Society have different opinions, according to these institutions the need for Vitamin-D is as follows:
– 1 TO 18 YEARS OLD 19 TO 70 YEARS OLD 71+ YEARS OLD
– INSTITUTE OF MEDICINE (IOM) 600 IU / day 600 IU / day 800 IU / day.
– ENDOCRINE SOCIETY 600-1,000 IU / day 1,500-2,000 IU / day 1,500-2,000 IU / day.
– IU = international units.
There are three ways to fulfill Vitamin needs:
First Way: Spending time in the sun.
Ultra Violet – B rays emanating from the sun produce Vitamin-D from our skin. Therefore, if we spend some time in our daily routine living between the rays of the sun, the deficiency of Vitamin-D can be easily and naturally removed. is.
How long should one stay in the sun for Vitamin?
White people tend to stay in the sun less often than black people. Where a fair skinned person goes to work in 10-15 minutes without sunscreen, black people may have to stay in the sun for 1 hour. Keep in mind that Vitamin is produced more easily in summer than winter. That is, you should spend more time in winter in the sun than in summer.
What kind of clothes to wear for Vitamin?
Wear such clothes in which maximum part of the body can directly come in contact with sun rays.
Are all the rays from the sun capable of producing Vitamin-D?
No, only UV-B rays are capable of this.
Does driving in the sun provide Vitamin?
No, UV-B rays cannot reach you by crossing the body or glass of the car.
Which time is most suitable for taking Vitamin from sun rays?
According to a study, the time from 11 am to 1 pm is the best time to take Vitamin.
Second Way: Taking a Vitamin-D Rich Diet.
To overcome the deficiency, you should take such things in which Vitamin-D is found. Such as:
– Fish liver oils, and
– In egg yolk,
Apart from this, it is also found in some fortified dairy products and grain products. Contains different vitamins added.
Third method: taking Vitamin-D supplements / medicine.
There are many medicines available in the market today, by which we can overcome the deficiency. But one should never start consuming them directly from the market, because the requirement of every human being is different and only the doctor can tell you exactly how much and for how many days you should take the supplements.
Which type of Vitamin-D is appropriate as a supplement?
Vitamin-D3 is best suited for this.
Also Read: Adopt Ayurvedic – Ways to Stay Healthy
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