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Vitamin D plays a vital role in keeping you healthy and it’s very important to maintain healthy vitamin D levels. However, many people struggle with vitamin D deficiency without even realizing it. Low levels of vitamin D can lead to a wide range of symptoms, but it’s not always easy to diagnose this condition. Read the article below to learn more about the effects of low vitamin D on your health and how you can prevent vitamin D deficiency. Vitamin D is a micronutrient that helps regulate the metabolism of calcium and phosphorus in our bodies. According to Harvard's T.H. Chan School of Public Health, calcium and phosphorus both play critical roles in bone building. Additionally, vitamin D can reduce the growth of cancerous cells, help keep infections under control, and reduce inflammation throughout your body. There are two main forms of vitamin D: vitamin D2 (“ergocalciferol” or pre-vitamin D) and vitamin D3 (“cholecalciferol”). Your body is able to create its own vitamin D when you receive sunlight, which is why it’s also known as “the sunshine vitamin”. But you can develop vitamin D deficiency when you’re not getting enough of this vitamin, whether it’s through sunshine, foods, or supplements. The most common blood test for vitamin D is called the 25-hydroxyvitamin D blood test. According to the National Institutes of Health, the following levels of 25-hydroxyvitamin D levels are considered to be: The main cause of low vitamin D is living in an area that receives little sunlight. It’s not uncommon for senior adults to have routines with insufficient exposure to the sun. As we get older, our skin loses the ability to produce vitamin D as efficiently as it once did. According to MedlinePlus, causes of vitamin D deficiency also include: According to the Mayo Clinic, sunscreen can also decrease your vitamin D production. So while using sunscreen is still very important, you should aim to receive 10-30 minutes of midday sunlight at least a few times per week.Â According to the MSD Manuals, the signs and symptoms of vitamin D deficiency can include: In addition to causing the symptoms that we described above, the long-term effects of low vitamin D can increase your risk of certain diseases. Over time, low vitamin D can cause a loss of bone density, which can increase your risk of osteoporosis and fractures. Low vitamin D can also lead to hypocalcemia (low blood calcium) and hypophosphatemia (low blood phosphate), which are electrolyte imbalances that can cause a wide range of manifestations. Low vitamin D in children causes rickets. According to the Cleveland Clinic, rickets is a disease that causes a child’s bones to become too soft. This can cause the bones to bend, warp, or break more easily. You’re more likely to have critical vitamin D levels if you live in an area that receives little sunshine, especially during the fall and winter months. In fact, public health officials in different locations recommend that everyone consider taking a vitamin D supplement during the colder months. Your doctor could also order blood tests to check for a vitamin D deficiency if you’re showing symptoms of this condition. The best way to get your vitamin D levels back up is to make sure you get some direct sunlight everyday. Sunlight triggers the production of vitamin D by your own body without having to do anything else. Vitamin D isn’t present in most foods in high quantities. However, some foods are fortified with additional vitamin D. According to the NHS, foods that contain vitamin D include: If you have signs of low vitamin D, you could also ask your doctor about taking a vitamin D supplement. Most adults can cover their vitamin D requirements by taking a supplement that contains IU of vitamin D everyday. In some cases, patients with certain chronic diseases could benefit from taking higher doses of vitamin D. However, it’s very important to discuss the right dosage with your doctor. Although rare, it’s possible to develop vitamin D toxicity if you take high doses of vitamin D for long periods of time. A daily vitamin D supplement that contains 1,000 to 2,000 IU per day will cover the nutritional requirements of most healthy adults. You can learn more about many other health topics at STDWatch.com now. Vitamin D - hsph.harvard.edu Vitamin D - ods.od.nih.gov Vitamin D Deficiency - medlineplus.gov Vitamin D - mayoclinic.org Vitamin D Deficiency - msdmanuals.com Rickets - my.clevelandclinic.org Vitamin D - nhs.uk
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भिटामिन डी र यसको महत्व भिटामिन डी मानिसलाई सवैभन्दा बढी चाहिने हुन्छ । यसको अभावमा हड्डी कमजोर हुनाले असमयमा हड्डी खिइने टुट्ने फुट्ने जस्ता समस्या आइलाग्न सक्छ । भिटामिन डी को राम्रो स्रोत भनेको सुर्यको किरण हो । भिटामिन डी प्रशस्त मात्रामा सुर्यको किरणमा पाइने भएकाले सुर्यको प्रकाश पर्ने हरेक वस्तुमा भिटामिन डी पाइने हुनसक्छ । आजकल बजारमा भिटामिन डी युक्त औषधि प्रशस्त पाइन थालेको छ । रगतमा भिटामिन डीको मात्रा प्रति २० मोनोग्राम प्रति मिलीलीटर भन्दा बढी हुन आवश्यक छ यो भन्दा कम भएमा बेफाइदा हुन सक्छ । शरीर मोटाउन थालेमा पनि भिटामिन डीको कमी हुन थाल्दछ । आजकल फास्ट फूड र जंक फूडको कारण मानिस मोटाउनाले भिटामिन डीको कमीको खतरा बढ्ने गरेको छ । भिटामिन डी प्राकृतिक रूपमा मासाहारीमा भन्दा शाकाहारी भोजन फलफूल बढी खानेहरूमा कम हुन सक्छ भनेको छ तर मेरो विचारमा यो गलत छ किनकि सुर्यको प्रकाश पर्ने हरेक वस्तुमा भिटामिन डी हुन सक्छ । भिटामिन डीको कमी हुनाले कैक्सियम र फास्फोरस शरीरमा भिज्न पाउदैन यसको परिणामस्वरूप हड्डीमा र दाँतमा कैल्शियम जम्न पाउदैन र शरीर कमजोर हुदै जान थाल्दछन् । भिटामिन डी को कमीले मात्र हड्डीलाई बलियो बनाउने होइन यसले मासपेशीलाई समेत बलियो बनाउने काम गर्दछ । भिटामिन डीको अर्को काम भनेको आस्टियोकैल्किन नामक प्रोटीनको निर्माण गर्नु पनि हो । यसको खास काम हड्डी र मासपेसी बढ्नमा मद्दत गर्दछ । उमेर बढ्नुको साथै किडनीको कार्य क्षमतामा प्रभाव पर्न थाल्दछ फलस्वरूप भिटामिन डी परिवर्तन हुन सक्दैन यसको असरले पाचनतन्त्रमा समेत प्रभाव पार्न सक्छ । भिटामिन डी पाइने स्रोतहरूमा माछा, दूध, सुन्तला, अन्न, मशरूम, माछा, पनीर, कॉड लिवर ऑयल, पोर्क (सूगुरको मासु) आदिमा प्रशस्त भिटामिन डी पाइन्छ । यसको नियमित प्रयोगले हाम्रो हड्डी र मासपेसी बलियो हुनाले जोर्नी दुख्ने, सानातिना घटनामा हड्डी टुट्ने फुट्ने जस्ता अन्य समस्या हटाउन ठूलो मद्दत गर्दछ । *डा. राम बहादुर बोहरा नेपाल वैकल्पिक चिकित्सा विकास परिषद नवलपरासीको अध्यक्ष, बरिष्ट आयुर्वेद डाक्टर तथा साइन्स इन्फोटेकका सल्लाहकार हुनुहुन्छ । यो पनि पढ्नुहोस् जाडोमा अकबरे खुर्सानी खानुका फाइदाहरु