India’s sunshine paradox: Why Vitamin D deficiency remains a concern 

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Feeling tired even after getting enough sleep, experiencing frequent muscle cramps, noticing increased hair fall, or having persistent bone and back pain? These symptoms may be associated with vitamin D deficiency and should not be ignored. The best source of this valuable vitamin is natural sunlight. Despite abundant sunshine in Navi Mumbai and across India, low vitamin D levels are more common among people than you think.
 
Vitamin D, often called the sunshine vitamin, enables the body to absorb calcium, supports healthy bones and muscles, and also contributes to normal immune function. However, deficiency can occur if the body is unable to produce or receive enough of it.

This affects children and adults, but Mumbai health experts say you can prevent and manage it.

Dr. Taarini Johar, consultant spine surgeon, UMC Hospitals in Navi Mumbai says, “Currently, a large number of Indians work in offices, tend to leave home early in the morning, and return after sunset.  They spend around 9-12 hours in offices and also remain indoors. Still a majority of women in India are homemakers with very little outdoor activity. Many people have the fear of getting tanned and may avoid exposure to sunlight overall. The stigma of ‘dark skin’ runs deep.  Extreme temperatures can be the reason. Understand that excessive heat can also discourage people from spending time outdoors, and this can mainly happen during summers. Children are unable to play outside and get enough exposure to sunlight due to school hours, tuition classes, indoor activities, and screen time. People with darker skin tones or higher body fat may need more time in the sun because melanin or fat tissue affects absorption. Moreover, know that even full-coverage clothing can limit the skin exposed to sunlight.”  

Dr Srisanat Rao, orthopedic and joint replacement surgeon at Zynova Shalby Hospital in Mumbai adds, “Vitamin D deficiency is commonly seen in a large number of Indians. In a month, 6 out of 10 patients aged 20-65 are reporting symptoms such as fatigue, muscle weakness, bone pain and frequent cramps due to vitamin D deficiency. The causes can be attributed to indoor lifestyles, limited outdoor activity.  Timely testing and supplementation will be crucial for the patients to manage the deficiency. It is imperative for everyone to get enough sunlight in the morning, take supplements as per the doctor’s advice, exercise daily and have  fatty fish, egg yolks and fortified milk in the diet to prevent vitamin D deficiency. Having  adequate vitamin D levels and supporting long-term bone and muscle health.”

How does vitamin D deficiency affect children and adults?

Dr Johar shares, “In children, if vitamin D deficiency is not tackled at the right time, then the child can be at risk of rickets, a condition that impacts bone development and causes joint pain, bone deformities, delayed growth, and even muscle weakness. Having the recommended levels of vitamin D is necessary for children during their period of growth. When talking about adults, understand that vitamin D deficiency can lead to osteomalacia, which means softening of the bones, bone pain, and muscle weakness. If the deficiency remains unaddressed for a long time, then it can also lead to poor bone health and fractures. Other symptoms of vitamin D deficiency can be depression, fatigue, low mood, hair loss, back pain, muscle cramps, difficulty climbing stairs, slower wound healing, and frequent infections.”

Important tips to prevent and tackle vitamin D deficiency

“Vitamin D deficiency is often preventable and treatable. Spend about 10 to 15 minutes in the sun a few times a week. Expose your bare arms, legs, or face without sunscreen for a short time, since sunscreen blocks the UVB rays your skin needs. Aim for early morning or late afternoon when the sun is less harsh, and avoid burning. Get sunlight in the morning.  A good tip is to wear comfortable, loose clothing that can be adjusted or folded over to expose more skin to sunlight. If deficiency is suspected in an individual, then the doctor will recommend a blood test to measure 25-hydroxyvitamin D levels along with a few more tests.  Vitamin D deficiency can be managed with supplements (injectable/oral solutions/tablets/ capsules) and proper guidance. It is of utmost importance to note that Vitamin D supplements should never be taken without medical advice, as excessive intake can be toxic. So, the right treatment, dosage, and duration will be decided by the doctor. Vitamin D deficiency is preventable and treatable in children and adults. Hence, stay vigilant and take care of yourself,” concludes Dr Johar.