Vitamin D is a vital nutrient required to support bone health as it helps the body to use calcium from the food. It also supports our immunity, lungs, and heart health. Not only that, but it is also beneficial in regulating insulin hormone (controls blood sugar levels), which reduces the risk of developing diabetes.
Vitamin D deficiency increases the risk of various health conditions, like osteoporosis, diabetes, and autoimmune diseases.
The primary reason behind Vitamin d deficiency is lack of Vitamin D-rich food, not getting enough exposure to sunlight, or other health conditions (liver disease, kidney disease).
The most common symptoms seen are back pain, joint pain, hair loss, fatigue, or mood swings. If you are dealing with these symptoms, consult your doctor and get a proper diagnosis and treatment.
Here are the three effective ways to get rid of these symptoms and normalize your vitamin D levels:
1. Sunlight exposure
If you spend a lot of time inside your house or office cubicle, you need to change your lifestyle right away. Not getting proper exposure to sunlight can lead to Vitamin d deficiency.
Our body can produce Vitamin D through enough sunlight exposure. When UVB rays touch the skin, the cholesterol under the skin makes Vitamin D. So, it is essential to sit outside in the sunlight for a minimum of 15-20 minutes between 10 am to 3 pm. But, if it is summer and extremely hot outside, you can sit between 9 am to 11 am.
- Wear minimal clothes while sitting outside in the sunlight.
- Do not apply any sunscreen over your skin.
2.Vitamin D-rich Food
Our body cannot make enough vitamins, so we have to consume them through our food. Vitamin D is naturally present in few food items. If you continuously consume them, you can improve your Vitamin D levels quickly.
Consume food items like cow milk, ghee, cheese, yogurt, homemade butter, mushroom, egg yolks, fortified food items, and drinks.