In chilly temperatures, it feels wonderful to wrap yourself in a blanket and be cozy in a room. A hot cup of tea or cocoa is cherry on the cake. However, little to no sunlight in winters may deprive you of vitamin D. This can lead to a range of health issues that should not be overlooked.
To understand the signs of vitamin D deficiency, OnlyMyHealth team interacted with Dr Badal Taori, Consultant General Medicine, Medicover Hospitals, Navi Mumbai.
Explaining, he said, “Winter is often pleasant but can cause a plethora of health problems. Yes, you have heard it right! Winter can lead to low levels of vitamin D which can become a matter of concern. It is imperative to understand the signs of vitamin D deficiency and go for regular testing.”
Why is Vitamin D Important?
According to the National Institute of Health, vitamin D plays a crucial role in maintaining bone health, immune function, and overall well-being. It aids in calcium absorption, supports muscle function, and helps regulate mood. However, during winter, many people experience insufficient vitamin D levels due to reduced sunlight exposure.
Dr Taori emphasises, “During the winter, a large number of people tend to experience insufficient vitamin D levels because of lack of sunlight exposure. It is quite well known that sunlight is the primary source of vitamin D. However, during winter, the days are short and cold causing insufficient levels of vitamin D in people of all age groups. Hence, it is important for everyone to go for regular vitamin D tests during winter.”
Vital Signs of Vitamin D Deficiency to Watch Out For
Fatigue and Weakness
Feeling constantly tired despite getting enough rest? Dr Taori says that this could be a sign of vitamin D deficiency. Vitamin D is essential for energy production, and low levels can leave you feeling drained and lethargic.
Bone and Muscle Pain
Vitamin D helps regulate calcium levels, which are vital for bone strength and muscle function. Deficiency can result in bone pain, muscle weakness, and even an increased risk of fractures. Some individuals may also experience muscle twitching and tingling sensations in the hands and feet.
Depressed Mood or Seasonal Affective Disorder (SAD)
Winter blues are real, and low vitamin D levels may contribute to mood changes, including symptoms of depression or Seasonal Affective Disorder (SAD). Studies have shown a link between vitamin D deficiency and mental health issues, particularly during the colder months when sunlight exposure is minimal.
Also read: Does Your Skin Colour Affect Vitamin D Synthesis? Know From An Expert
Weakened Immune System
Dr Taori said, “If you find yourself falling sick frequently with colds or flu, it could be due to low vitamin D levels. A deficiency can impair immune function, making the body more vulnerable to infections.”
Hair Loss
Noticing more hair fall than usual? Low vitamin D levels have been linked to hair thinning and loss, which can be distressing for many. “Checking your vitamin D levels could be crucial in addressing this issue,” Dr Taori recommended.
How to Overcome Vitamin D Deficiency in Winter
To prevent vitamin D deficiency and its associated health risks, it is important to take proactive measures:
Get Sunlight Exposure
“Even during winter, try to get 15-30 minutes of sunlight exposure in the morning, ideally between 8:00 am - 8:30 am,” Dr Taori emphasised explaining, “Direct exposure to sunlight allows the skin to naturally produce vitamin D.”
Consume Vitamin D-Rich Foods
Dr Taori advised to include foods rich in vitamin D in your daily diet, such as:
- Fatty fish (e.g., salmon, mackerel)
- Fortified dairy products (e.g., milk, yoghurt)
- Eggs
- Mushrooms exposed to sunlight
Also read: Here’s How Sunbathing For 10 Minutes A Day Can Boost Your Immunity
Exercise Regularly
Engaging in regular physical activity helps improve bone health and overall well-being, which can indirectly support vitamin D metabolism.
Take Supplements as Advised
If natural sources are insufficient, vitamin D supplements may be recommended by healthcare professionals to maintain optimal levels. Consult your doctor before starting any supplementation.
Conclusion
Vitamin D deficiency is a common issue during winter, but by staying vigilant and taking preventive measures, it can be effectively managed. Dr Badal Taori advises, “The take-home message: It is essential to get sunlight in the morning for at least 15-30 minutes around 8:00 am - 8:30 am, opt for foods such as fatty fish, fortified dairy products, eggs, and mushrooms that are rich in vitamin D, exercise daily and take supplements as advised by the expert.” By incorporating these healthy habits, you can ensure your vitamin D levels remain adequate throughout the winter season, supporting your overall health and well-being.