Vitamin D : Here’s How To Avoid A Deficiency During Lockdown

globalmovie     29 Aug,2020         No Comment

Vitamin D : Here’s How To Avoid A Deficiency During Lockdown

So you can get your head out of the gutter and scroll on down for Dr. Rohini Patil’s expertise. Shes a nutritionist & the founder – Nutracy Lifestyle and she has some tricks up her sleeve on how you can avoid a deficiency of Vitamin D from having little to no exposure to sunlight. As we begin to unlock some cities in India and people begin getting back to work, we need more ways to ramp up our immunity in an effort to protect ourselves from COVID-19. Vitamin supplementation is one of the key suggestions you will hear made for this, especially Vitamin D, which many Indians are found to be in deficit of.

 

vitamin D

We asked Dr. Rohini all the basic questions and got started with the basics.

What is vitamin D and why do we need it ? 

– Vitamin D is an essential nutrient and it does a lot in our bodies. It’s not only a vitamin, but it also acts as a hormone in the body. It actually helps with our bone strength and health because it works with calcium to strengthen them.
– It helps support our immune system and fend of regular common illnesses.
– It also helps fend off chronic disease states like diabetes and many cardiovascular diseases.
Now, many of us know we can get it from the sun, but we can also find it in plenty of healthy foods. Since none of us are getting a lot of time in the sun (literally or figuratively) due to pandemic,  and staying at home remains essential, we should be incorporating Vitamin D rich foods into our diet. Especially if you’re feeling you may have a deficiency.

How to check if you have a Vitamin D deficiency ? 

– One of the bigger symptoms of the lack of Vitamin D in the body is painful bones.
– Do press on your sternum, commonly known as the breast bone to check if there’s any tenderness in there. There shouldn’t be any tenderness in that bone.
– You can press on your shin which is the front part of your lower leg and if there’s pain like bone pain that could be about a mini deficiency.

How to boost your Vitamin D when you are stuck at home ? 

The best way to obtain Vitamin D from nature is to expose your body to sunlight. But, the issue with that, aside from since all of us being stuck at home due to the pandemic, is the air quality levels might be very poor. We didn’t need a study, but the WHO reports, Indian cities are among the very polluted cities in the world. So in order not to expose our lungs to the polluted air, a sunbath very early in the morning  when the pollution settles down is highly recommended because the morning air is relatively fresher. Sit out on the balcony or take a walk in an open area with little bit of sunlight. And also in India, the pollution levels are also too high.

This is one method, which is an easy, natural and least expensive one. Sunlight can directly be absorbed in your body and directly manufacture Vitamin D in the body. Another way of upping your vitamin D levels in your system is to eat Vitamin D rich foods. Although most times, it’s just a matter of eating more vitamin D enriched food, supplements or just getting a little sun to increase the absorption because Vitamin D can greatly help with inflammation in the body, mood swings, insomnia, auto-immune conditions and skin issues.

Which Foods are Rich in Vitamin D ? 

–  Vitamin D can be found in fortified milk and most dairy products, so an intake of either dairy milk, yoghurt and cheesen can help you increase your Vitamin D levels.
– If you’re lactose intolerant or vegan plant-based milk (like almond milk) or soy based yoghurt is a good alternative.
–  Egg yolk too is a very rich source of  vitamin D
– If you’re sea food lover, increasing an intake of fatty fish, like salmon, halibut and tuna to up to twice a week will also be beneficial. So at least eight to twelve ounces of fish per week is vital not only to get good fats but to get vitamin D.
– If you’re a vegetarian, some mushrooms like portobello, chanterelle and maitake mushrooms are also rich sources.

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