Secrets to Optimal Vitamin D Levels

As the dense fog blankets India’s National Capital, signalling the onset of chilly winters, the India Meteorological Department (IMD) warns of an impending cold wave across Delhi and northern regions, including Punjab, Haryana, Chandigarh, and Uttar Pradesh.

How Winters Affect Our Health?

The plunging temperatures during this season often bring with them a host of health challenges, with flu, joint pains, swelling, and even depression becoming prevalent due to reduced exposure to sunlight and lower levels of vitamin D (1).

Dr. Debashish Chanda, Lead Consultant in the Department of Orthopedics at CK Birla Hospital, Gurugram, highlights the difficulty of maintaining adequate vitamin D levels during foggy winters. He suggests incorporating vitamin D-rich foods into the diet, such as fatty fish (like salmon and mackerel), egg yolks, cheese, and fortified foods like milk and orange juice (2).

Beat Foggy Winter Blues with Optimal Vitamin D Intake

Seize Sunlit Moments:

Take advantage of brief periods when the sun breaks through the fog. Even short exposures can contribute to vitamin D levels.

Midday Outdoor Strolls:

Spend time outdoors, especially during midday when sunlight is stronger. Engaging in outdoor activities, even on foggy days, can enhance exposure to natural light.

Supplements:

If sunlight exposure is consistently limited, consult your doctor about vitamin D supplements. They can guide you on the appropriate dosage based on your specific needs.

UV Lamps:

Consider using light therapy lamps emitting UVB rays indoors (3). These lamps mimic the sun’s effects and can be beneficial during foggy periods. However, seek professional advice before using them.

Embrace Outdoor Activities:

Despite the fog, engage in outdoor activities like walking or winter sports. Fresh air and natural light exposure can contribute to vitamin D absorption.

Strategic Indoor Positioning:

If indoors during the day, position yourself near windows that allow sunlight to penetrate.

Regular Vitamin D Checks:

Periodically check your vitamin D levels through blood tests. This helps assess whether your current strategies are sufficient or if adjustments are needed.

Navigating foggy winters requires a proactive approach to ensure you receive the essential vitamin D your body needs. By incorporating these strategies, you can promote overall well-being and counter the challenges posed by reduced sunlight exposure during this season.

References:

1. Indoor Staying During Winter Season Makes People More Susceptible to Flu
   
   Acharya B, Thapa K. Indoor Staying During Winter Season Makes People More Susceptible to Flu. J Nepal Health Res Counc. 2016 Jan;14(32):69-70. PMID: 27426715.
2. Vitamin D in foods and as supplements
   
   Lamberg-Allardt C. Vitamin D in foods and as supplements. Prog Biophys Mol Biol. 2006 Sep;92(1):33-8. doi: 10.1016/j.pbiomolbio.2006.02.017. Epub 2006 Feb 28. PMID: 16618499.
3. Treatment of vitamin D deficiency with UV light in patients with malabsorption syndromes: a case series
   
   Chandra P, Wolfenden LL, Ziegler TR, Tian J, Luo M, Stecenko AA, Chen TC, Holick MF, Tangpricha V. Treatment of vitamin D deficiency with UV light in patients with malabsorption syndromes: a case series. Photodermatol Photoimmunol Photomed. 2007 Oct;23(5):179-85. doi: 10.1111/j.1600-0781.2007.00302.x. PMID: 17803596; PMCID: PMC2846322.

Source-Medindia