Most people tend to stay indoors nowadays. This may be due to busy schedules in the office, or the personal fear of the harmful effects caused by sunlight. However, just like plants, human beings also need sunlight to be healthy and strong. Whether you like it or not, you need to expose yourself to sunlight once in a while. Why? The answer can be summarized by this term-VITAMIN D DEFICIENCY.
1. What is vitamin D Deficiency?
Vitamin D deficiency is a condition where the human body doesn’t have enough vitamin D in the body. It is important that your body has the right amount of vitamin D for you to have strong and resilient bones. That is to say if you love sports, then you should love vitamin D all the more ’cause it determines how sturdy your body is against severe injuries inflicted to the bones. Also, research suggests that vitamin D in the body helps build immunity against severe illnesses such as cancer.
2. Is Vitamin D Deficiency a Global Health Problem?
A researcher published online in 2013 estimates that the number of people suffering from vitamin D deficiency is about 1 billion found in all ethnicities and age groups. The surprising fact is the estimate is still very large even with the lack of data from developing countries. Still, due to this lack of data, such a particular estimate is never final and there is a possibility that even more people are suffering from vitamin D deficiency through each passing years up until today.
3. What are the factors causing Vitamin D Deficiency?
There are different factors causing vitamin D deficiency. Diet is one of these. People who stick with strict vegetarian diet are more prone to vitamin D deficiency compared to those who eat both vegetables and meat. Food that have rich content of vitamin D are from farm products such as eggs, meat, milk, etc. Another is lifestyle, if you think that regular workouts at the gym is enough, think again. Exercise is best done under the radiant rays of the sun for your body to be ripped and resilient at the same time. Also, during summers, it is best to wear clothes that expose your skin to sunlight and allow your body to produce vitamin D on its own. Other risk factors of vitamin D deficiency are as follows:
- Dark Skinned
- Housebound or residential aged care
- Indoor worker wears clothing that covers the body excessively, prefers to stay in the shade, fear of sunlight due to physical or psychological condition
- Diabetes Mellitus, pregnancy/breastfeeding, or renal liver disease
- Gastrointestinal disorders
4. Symptoms of vitamin D Deficiency
The following are symptoms of vitamin D deficiency:
- Bone discomfort or throbbing pain in the pelvis, lower back or lower extremities
- Risk of falls
- Impaired Physical Function
- Muscle Aches
- Proximal Muscle Weakness
- Symmetric Low Back Pain (commonly happens on women
- Fatigue or Tiredness
- Bone mass loss
- Shedding (Hair Loss)
- Muscle Pain
5. Illnesses Caused by Vitamin D Deficiency
The following illnesses are closely linked to vitamin D deficiency:
- Bone Disorders
- Colorectal Cancer
- Type 1 Diabetes Mellitus
- Inflammatory, infectious and autoimmune diseases
- Inflammatory bowel disease
- Heart diseases
- Multiple Sclerosis
- Rheumatoid Arthritis
6. How to Increase Vitamin in the Body
Avoid vitamin D efficiency by following a lifestyle and diet that will allow your body to produce or absorb vitamin D. Following these simple tips will prevent you from suffering from vitamin D deficiency and the diseases that it causes.
- Do exercises outside under the sun’s rays during mornings or in the afternoon when the sun’s heat is still bearable.
- If you are a vegan, eat vegetables such as mushrooms (must be ones which are exposed to sunlight), fortified tofu, fortified yogurt, and fortified cereals.
- If you eat both vegetables and animal meat, create recipes with vegetables mentioned before paired with beef liver, egg yolks, cheese, fatty fishes, pork chops, etc.
- Don’t stay hidden during summers and wear an outfit that doesn’t cover your skin too much. Let your skin have a little sunlight and allow your body to produce vitamin D.
7. Wrapping It Up
Don’t allow yourself to suffer from vitamin D deficiency. Always put in mind that your health is at risk if vitamin D is lackluster in your physique. Follow the steps in acquiring enough vitamin D for your body so that you will stay healthy and strong. Still, put in mind that too much of everything is also harmful. Having just enough vitamin D is good but too much of it is also bad. To make it simpler, having that athletic physique is all about getting the right amount of sunlight and eating the right foods at the right moment of our daily lives.