The light VITAMIN

Manish awasthi, a 26-year-old BPO executive, leaves for office at 7p.m. and gets back around 5.30 in the morning. 8220;It8217;s dark when I leave for work and still not light when I8217;m back. I get little time to bask in the sun because I8217;m catching up on my sleep in the day,8221; he says. After seven years of graveyard shifts, Awasthi suffers from high blood pressure8212;an effect, the doctor says, of underexposure to the sun and the resultant vitamin D deficiency.

Sunshine on your shoulders not only makes you happy but keeps you healthy as well. The sun is the most important source of vitamin D, which, recent research shows, is vital for fitness. Research shows that blood pressure levels go up during winter and one of the reasons is the lack of sun. In one study, when patients were treated with ultraviolet light three times a week for six weeks, vitamin D levels increased and blood pressure fell significantly. A five-year study, published in the journal Circulation, says vitamin D may offer protection against serious illnesses such as strokes and heart failure, as well as support bone strength. A deficiency in the vitamin can lead to depression, chronic pain, tuberculosis, cancer or schizophrenia. 8220;Vitamin D plays a crucial role in the maintenance of organs and regulates the calcium and phosphorous levels in the blood. It is essential in calcium metabolism and promotes bone formation. It also affects the immune system and prevents tumours and cancerous growths,8221; says Dr Rajeev K. Erry, Internal Medicine, Paras Hospitals.

Indians do get sufficient exposure to the sun all year long, even in winters. But as 24215;7 lifestyles become more common, the ailment is increasing. 8220;BPO workers are at very high risk of vitamin D deficiency due to their office timings,8221; says Dr Erry. However, problems related to this deficiency are long term. 8220;Persistent lack of exposure to the sun, over a period of a few years, leads to vitamin D deficiency-related problems,8221; says Dr Aggarwal.

How much vitamin D does your body actually need? According to the US Dietary Reference Intake, adequate intake of vitamin D is 5 micrograms per day for infants, children and men and women aged 19-50. The adequate intake increases to 10 micrograms for those aged 51-70 and to 15 micrograms for the people who are over 70 years old. 8220;About 10-15 minutes in the sun is enough to fuel your body with this vitamin,8221; says Dr S.K. Aggarwal, internal medicine, Indraprastha Apollo Hospitals. Basking in the sun for hours, however, does not produce more vitamin D. Once sufficient vitamin has been produced, the rest is converted into inactive substances. You can wear sunscreen and still get your dose of the vitamin.
And what if, like Awasthi, your work hours make you shun the sun? Pop a pill. 8220;Most calcium supplements available in the market are in combination with vitamin D. These supplements are enough to meet the daily requirement of vitamin D for people who don8217;t go out in the sun,8221; says Dr Aggarwal.