Vitamin D deficiency is affecting globe as a whole. Its long term consequences will be drastic. Today I am going to tell you about vitamin D and top 10 Vitamin D Deficiency symptoms.
Have you felt some change in yourself?
Are you feeling changes in your energy level?
Are you feeling changes in your mood?
Mostly we feel all these things with our busy schedule. But Is it happening with you every day?
These are directly indicating of Vitamin D deficiency. I will specially talk about all those working professionals who spend their whole day in AC cabin.
How many times you face sunlight in a day?
How many times you go outside of your AC room?
If you are going outside for how much time you stand under direct sunshine?
What is your answer?
2-3 times in a week!!!
Hardly a few second under direct sunshine!!!
This is now becoming common to everyone. This looks normal but I want to tell you that it is an indication to an alarming disease ‘Vitamin D deficiency’, which will affect the globe to a great extent in coming 2-3 years. If I go with past stats, 42% of the American adults are facing this problem of vitamin D deficiency in 2015.
Statistics of Vitamin D deficiency:
- 40% of the U.S. population is vitamin facing vitamin D deficiency.
- 42% of African American women at the age of child bear are deficient in vitamin D.
- 48% of world’s population ageing from (9-11 years old girls) are vitamin D deficient.
- 60 % of the hospitalised patients who have come to hospital by means of any other disease are vitamin D deficient.
- 76 % of the total pregnant women are facing vitamin D deficiency which ultimately makes their unborn child vitamin D deficient. It also causes Type 1 diabetes, arthritis, multiple sclerosis and schizophrenia in life. 81 % children who born from vitamin D deficient mothers are born with vitamin D deficiency.
- 80 % nursing home patients are facing vitamin D deficiency.
Mostly 70 % of the population is unaware with the fact that if you stand for small duration under sunshine receive enough vitamin D for your body. It don’t need hour and hour to stand under sun to receive vitamin D. Only 5 minutes standing is sufficient to get required amount of vitamin D.
Ultraviolet rays are the main source of vitamin D, so if you are sitting in a car and receiving light through glass, you are not receiving vitamin D because ultraviolet rays can’t penetrate glass.
A person who is not fair in colour need 20-30 times more sun ray’s exposure to get the same amount of vitamin D compare to fare skin person.
What is Vitamin D:
According to facts, Vitamin D is fat soluble vitamin. And it directly signals that our body has capacity to store extra amount of vitamin D. It is very important to intake specific amount of vitamin D to live a healthy life. Vitamin D helps us to absorb calcium and phosphorous to strengthens our bones and teeth. Vitamin D helps older adults from osteoporosis. It also helps us to strengthen our immune system. Vitamin D helps our body to stay away from several severe chronical diseases like cancer, colorectal etc.
How our Body react to vitamin D?
Even a weak sunscreen (SPF8) block your body’s ability to generate vitamin D by 95%.
Vitamin D is fat soluble vitamin which is produced in the middle layer naturally of our skin when we are exposed to sunlight directly.
Vitamin D is activated by our kidneys and liver before it used. So if are having a kidney disease there are more chance of having vitamin D deficiency. Because our kidney and liver helps to circulate vitamin D in our body. Vitamin D is also known as the best healing agent for our body. And the interesting thing is that it is generated by our body only in sun’s direct exposure without even spending a penny.
My only moto to write this article to aware to all my readers that we could reduce the rates of chronic disease in the country drastically around the world if we understand and apply this information in our daily life also. Sunshine is the truly one of the most powerful healing therapy in the world. In the current scenario there is no drug to supress the benefit of sunshine.
Which foods contain vitamin D?
The only way to intake vitamin D apart from sunshine is to eat foods that are rich in vitamin D. So I am going to share some food that are rich in vitamin D and help you to plan your vitamin D intake accordingly.
- Mostly oily facts contain sufficient amount of vitamin D i.e. trout, kippers, sardines etc.
- Milk, meat, offal, egg York contains vitamin D, but the amount of vitamin D remains less because these compounds contains various vitamins as a whole.
- Now a day we have enormous option for supplement that can fulfil the deficiency of vitamin D but it is not always safe to take supplement because it doesn’t suit to everyone. So try to consume natural vitamin D.
- Supplement having vitamin D more than 10 micrograms, it has diverse effect on our body.
Can vitamin D be harmful?
It is a big question that Is excess vitamin D intake is harmful? And the answer is Yes. When the level of vitamin D increases in the blood it causes you nausea, vomiting, poor appetite, constipation, weakness and weight loss. Increased level of calcium in blood directly impacts to your heart rhythm. Vitamin D toxicity comes after overuse of supplements. Don’t be in misconception that extra vitamin D can harm your body.
Your body naturally stop vitamin D intake when it crosses the required level. Only artificial means of vitamin D can harm your body. So consult to doctor or your dietician while taking vitamin D supplement.
Dietary vitamin D intake recommended:
Dietary intake of vitamin D is not necessary for individuals who are living normal life. Certain groups are recommended to take dietary vitamin D because they did not able take enough vitamin D due to some reasons. So vitamin D intake for those groups are
- Breast feeding & women Pregnant Women: (10 µg/400 IU)
- Age group less than 4 years: (7-8.5 µg/17.5-21 IU)
- Age group greater than 65 years: (10 µg/400 IU)
- Women & children of Asian Origin: (10 µg/400 IU)
We all need vitamin D for a regular bone formation. It (Vitamin D) helps in strengthen our bones. Vitamin D also helps our body to absorb calcium, which is one of the vital ingredient to help in bone building. Calcium reduces 30 % chances of all the disease causes inflammation and simultaneously help in cell growth.
So I want to ask this question from all of you that are you in that 1 billion category who are vitamin D deficient? or you are accountable to your vitamins sources. So If you are not aware about it, I want to tell that this is not a normal deficiency that you can ignore but it is the root cause for various disease related to bones deformation.
And reason for this is that only few types and varieties of food contains vitamin D. Vitamin D is also pronounced as sunshine vitamin because suns is the biggest source of vitamin D. Our body produces stem from the Sun’s ultraviolet rays. The areas in which sunrays are lighter compare to other regions and you are wearing sunscreen to protect you from cancer then in long run you can face some bone deformation. So try to get direct exposure of sun. Don’t stay away from nature.
It doesn’t mean that if you are wearing sunscreen then you will not get any vitamin D, our body observe vitamin D even when you have wear sunscreen. Ignoring vitamin D intake creates its own risk in long run i.e. high blood sugar, diabetes. It also increases the risk of depression, certain cancer, dementia and other health issues.
Causes of Vitamin D deficiency
- Less skin synthesis (sunscreen use, skin pigmentation, ageing, season, latitude, time of day, patients with skin grafts and low UVB exposure amongst the housebound)
- Decreased Bioavailability (mal-absorption with cystic fibrosis, coeliac disease, Crohn’s, bypass surgery, medications that reduce cholesterol absorption, and obesity)
- Increased catabolism
- Exclusive breast feeding for more than six months
- Increased urinary loss through nephrotic syndrome
- Unfit vitamin D hydroxylation
- Inherited kidney disease
- Acquired disorders such TB, sarcoidosis.
Top 10 symptoms of vitamin D deficiency:
You’re sweating more than usual
Sometimes it remains natural when we do some hard exercise or to some anxiety state. Sweat on your forehead one of the main vitamin D deficiency symptoms. Mostly this symptom is very difficult to identify in new-borns. So if you getting extra sweating more than usual go to your doctor and take precautionary action.
Lack of Energy
As in earlier points I have told you lack in energy level is one of the symptoms of vitamin D deficiency. Lack of energy could be possible if you are not getting enough sleep and you are indulging in extra work. But if you are getting enough sleep and still feeling exhausted there are more chances of vitamin D deficiency.
It is proven fact that our body indicates the level of vitamin D in our body. When we start working on vitamin D, we feel more energy to complete every task. A recovery in vitamin D help helps each organ for their function effectively.
Deterioration in Muscle Strength
Muscle strength is not only a matter of fact of pumping iron. According to one research an athlete can run, lift and jump more than an athlete who is vitamin D deficient with a sufficient level of vitamin D and the reason behind that is vitamin D contribution toward powerful muscle strength to make our body for extreme workout.
Our life is a movie where we feel happy and sometimes sad moments. Vitamin D deficiency acts as a catalyst to make depression worst. So there is a linkage of vitamin D deficiency and depression. According to one research that vitamin D work in the same area of brain where hormones like serotonin and dopamine works so directly affect your mood. Mostly depression is related to vitamin D deficiency. If you’re not taking vitamin D to the threshold level it increases 30 % chances of depression.
Often Aches & Pain
Muscle and joint pain also comes under major vitamin D deficiency symptoms.
Occasional aches and pains in the bones are common when they are not severe. A regular pains and aches in your joins directly indirectly signals toward vitamin D deficiency. As soon as you feel the same then consult to doctor and take precautionary actions.
Back pain has many causes but if we talk about some major reason of back pain then we can include the vitamin D deficiency. When you lack in vitamin D intake it results joint pain and ultimately leads to back pain. A regular back pain has 60 % probability of vitamin D deficiency.
If you are facing regular problem to digest your food, it indicates symptom of vitamin D deficiency. Almost all the digestive problems come from depression, stress, obesity chronic medical which are directly or indirectly related to vitamin D deficiency symptoms.
Hair lost is not one of the cause due to vitamin D but we can consider it among vitamin D deficiency symptoms of but there is some specific pattern in hair fall that has been seen in hair loss due to vitamin D i.e.
- Diffuse hair loss all over the body.
- Thinning of hair on scalp specially in women
According to one research dental problem, swelling in gums have 95 % chances of vitamin D deficiency. A reasonable amount of Vitamin D produces the compounds that help to lower the numbers of bacteria in the mouth. So if you are taking a regular amount of vitamin D you have a longer teeth life with no dental complications.
Heart disease, diabetes and cancer
Heart failure has a direct relation with vitamin D deficiency. According to one study vitamin D efficiency increase the heart failure to 67%. If you are finding some similar symptoms consult to your doctor as earliest. Vitamin D deficiency is also related to diabetes. If you are taking vitamin D on regular basis it decreases your 80% chances of diabetes.
Vitamin D could also cause you asthma. If you are observing some symptoms of asthma, then there are chances of vitamin D deficiency. A research shows that a person who has 1200 UI intake has less chances of asthma.
These are the Top 10 Vitamin D Deficiency symptoms? Hope this information will help you to stay fit and healthy.