This vitamin could impact how your brain works. And most Indians are deficient!
Deficiency in this nutrient also impacts the onset and progression of metabolic diseases and your heart health. And all you need to do to get enough of it? Get some sun!
Get your daily dose of sunshine and Vitamin D| Creative by Chitrang J.
If you work at your desk all day, from 9am to 5pm and rarely step out, you must read this!
You are probably not getting enough sunshine, or Vitamin D. And that is not great news for your health as you grow older. Here’s why!
Reason #1: Your Brain
Vitamin D could probably be your best friend in preventing age-related cognitive decline. A study from Karnataka published in Nature this May has revealed a link between Vitamin D and how the brain functions as you age.
The study tested 982 urban adults aged 45 and above. Here’s what they found:
Persons deficient in Vitamin D scored poorly on tasks that needed attention.
They also scored poorly on tasks that needed fluency.
The results were consistent even after accounting for differences in age, gender and education.
The finding is significant because fluency, especially, is associated with semantic processing, language, working memory and executive functioning.
What’s that?
Semantic processing is how you understand and use words and language.
Working memory is how you store, use and process information– ranging from remembering a phone number and directions to writing essays.
Executive functioning is how you get things done. This function of the brain helps you manage attention span, plan for tasks, multitask and manage your time.
Translated: Forget ageing. If you want to get that promotion or raise next quarter, consider stepping out for a stroll before or after lunch!
Reason #2: Your cholesterol levels (among other things)
The same study also noted that cholesterol numbers in persons with low Vitamin D levels were, to put it bluntly, ‘out of whack’.
To quote the research paper, they found “abnormal levels of triglycerides, HDL as well as LDL (in persons deficient in vitamin D) when compared to individuals with normal VitD levels”.
91.2% of persons in the study group who were deficient in Vitamin D also had Dyslipidaemia.
This is a condition where a person has unhealthy levels of one or more lipids (fats) in the blood. Lipids present in the blood include ‘good’ cholesterol or HDL, ‘bad’ cholesterol or LDL and triglycerides which are stored in fat cells. Dyslipidaemia is a known risk factor for cardiovascular diseases.
That’s not all. There is growing evidence now that supplementation with Vitamin D may delay the onset of diabetes in persons with pre-diabetes. And according to another recent study, it could reduce the incidence of autoimmune diseases like rheumatoid arthritis as well.
Reason #3: Widespread Vitamin D deficiency!
58% or more than half of the urban adults covered by this study were found deficient in Vitamin D.
23% had insufficient levels of the nutrient.
Researchers were not surprised. They note that these numbers were in line with at least 5 other studies that had reported high levels of Vitamin D deficiency across India – North and South, urban and rural.
Another research paper published in 2018 had analysed numerous studies. It noted that between 50-94% of the ‘apparently healthy’ individuals recruited for these study groups were found deficient.
In fact, Vitamin D deficiency has been a problem in India for over two decades now, enough to prompt doctors to recommend the government fortify food with Vitamin D.
What does that mean for you?
Despite the sun shining down on us 250-300 days in a year, Indians are not getting enough Vitamin D. The primary reason of course, is that people understandably choose to stay indoors rather than step out in the hot sun (let’s face it, Vitamin D deficiency is better than risking a heat stroke). But there are other reasons as well, including:
A sedentary, desk-bound lifestyle which means most Indian adults are not getting enough sunshine.
As people get older, they tend to step out less often. This leads to lower levels of Vitamin D.
A predominantly vegetarian diet which is high in fibre that impedes absorption of Vitamin D.
This last one is interesting – The study says that use of sunscreen inhibits natural production of Vitamin D by our bodies – a point that is still hotly being debated. So, should you stop using sunscreen? No. Please continue using it.
But there are other things you could do to ensure you get enough of this ‘sunshine’ vitamin (scroll down for more on that).
Note: You might have noticed I have not spoken about the benefits of Vitamin D on bone health. That’s because recent research has questioned that assumption.
Good to know
Normal levels of Vitamin D
The study referenced above took into consideration the levels of Vitamin D as given below. Do note these are also similar to the levels suggested in this NIH document and are widely used by the medical fraternity. What is the exact normal level is still a matter of research and debate.
Normal > 30 ng/ml
Deficient < 20 ng/ml
Insufficient 21–29 ng/ml
How much Vitamin D do you need in a day, i.e. its RDA (recommended dietary allowance)?
600 IU per day as per this note from the ICMR in 2020.
Do note the latest guidelines recommends getting the nutrient from diet, exercise and sunlight exposure.
What about the new Vitamin D guidelines from the US Endocrine Society?
Unless you have been off newspapers and social media, you would have seen these guidelines that called for limiting testing for Vitamin D deficiency and limits on taking supplements as well.
However, as Indian doctors have been pointing out, we are better off doing the opposite. Meaning, ask your doctor if you need supplements. Considering the high levels of deficiency in India, you probably would need them!
What can you do?
First, check with your doctor. They will decide if you have a deficiency and prescribe supplements.
Avoid testing or popping pills on your own - yes, vitamin D toxicity is also a problem.
If you are not deficient, congratulations! You are probably doing all the right things already. But just in case, here’s a list to ensure you continue getting enough of this vital nutrient.
You can get Vitamin D from your diet, especially if you are non-vegetarian. The study notes that seafood, egg yolk, meat, mushrooms and dairy products are rich sources of the vitamin.
Additionally, in India, the government had issued guidelines for fortifying milk and edible oil with Vitamin D. These are not being followed diligently, like the guidelines for iodised salt. Still, try your luck and look in your local grocery stores for such products.
And most importantly, get some sunlight – preferably between 11am to 2pm, for at least 30 minutes every day, as per ICMR guidelines. This is essential for the body to produce Vitamin D naturally. Remember, for this to work, you need to expose a larger surface of your skin (like the limbs or back) to the sun.
So, go ahead and like Sheryl Crow sang, ‘soak up the sun’.
And if you found this article useful, consider sharing it as well.
Before you go
A study out of China that tracked people 80 years and older has found that leading a healthy lifestyle even after 80 increased the odds of living to a 100 years.
Researchers studied over 3,000 people of which almost half lived to a 100. They studied their smoking history, exercise routines and dietary habits and scored them on a scale of 1 to 6. Those scoring 5-6 lived the longest and those who scored between 0-2 had shorter lifespans.
What does this mean for you and me? Well, if you want me to spell it out:
This is all the proof you should need that if you want to extend your healthspan - and probably, your lifespan - it is ‘Never Too Late’ to begin!
On that note, let me say goodbye. See you next Monday!
Kavita Krishnan.
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