Vitamin D is a very important and essential element for the human body. Seventy percent of women and 22 percent of children in the country are suffering from a deficiency of this vitamin. Although it is possible to meet 90 to 95 percent of the vitamin’s requirement from the sunbathe, there is little awareness among people. A deficiency in this vitamin can lead to complications from more than one hundred diseases, including osteoporosis, diabetes, rickets, and asthma.
Vitamin D is essential not only for physical health but also for mental well-being, yet awareness about it remains low.
In medical terms, vitamin D is a fat-soluble secosteroid. Its function is to absorb calcium from the intestine. It also helps dissolve iron, magnesium, and phosphorus.
Vitamin D deficiency is linked to complications from more than 100 diseases, including osteoporosis, diabetes, rickets, and asthma. It is essential for boosting immunity and improving physical condition.
Osteoporosis and rickets are both serious disorders. Every three seconds, someone in the world breaks a bone due to osteoporosis. Preventing this, rather than curing it, should be our main goal.
Medicine expert Professor Dr. Abul Kalam Azad said, “We should get sunlight and also consume food rich in vitamin D. Sometimes, we should check our vitamin D levels in the blood. If vitamin D2 becomes more prevalent, the more effective D3 decreases. That’s why you should get vitamin D from plants, but even more so from animal sources.”
The normal level of vitamin D in the human body is more than 30 nanograms per milliliter. If it drops below 20, it is considered a deficiency. Besides sunlight, vitamin D is also found in sea fish, mushrooms, milk, eggs, and cheese.
Benefits of Sunbathing
Allowing the skin to absorb sunlight regularly will significantly boost your health. This has been scientifically proven.
Many of us, including children, spend most of our time indoors today. We don’t like to expose our skin to sunlight or often don’t get the chance. Even when we do, we may instinctively avoid it. This aversion is largely psychological.
However, bodies that lack sunlight naturally lose immunity. Fortunately, just 20 minutes of sunlight daily is enough to produce useful vitamin D.
There is no substitute for vitamin D when it comes to staying healthy and boosting the immune system. Vitamin D3 is the most effective form, and 80 percent of it comes from sunlight. When the body is exposed to sunlight, it synthesizes vitamin D, as sunlight itself does not contain the vitamin.
You should aim for at least 20 minutes of sun exposure during midday, preferably in the hot afternoon sun. Sun exposure between 11 a.m. and 1 p.m. is ideal. Contrary to popular belief, the softer morning sunlight is less effective. Even walking or sitting in the afternoon sun will help your body produce vitamin D, much like sunbathing on the beach.
Expose your body to sunlight for just 20 minutes, three or four days a week. This is enough for your body to synthesize the necessary amount of vitamin D.
Eighty percent of the body’s vitamin D comes from this mechanism, while the remaining 20 percent can be obtained from foods rich in vitamin D, such as eggs, milk, chicken liver, and goat liver. You can also have your vitamin D levels tested, although the test is somewhat costly, costing 3 to 4 thousand taka. When I had my vitamin D test, my level was 16, whereas it should have been 30, indicating an insufficient level. I now aim to treat my deficiency by sunbathing three to four times a week.
Referring to this deficiency, Dr. Azad mentioned that about 90 to 95 percent of people in Bangladesh would test for insufficient vitamin D levels. Those of us who stay indoors or work in offices are at higher risk. Only rural people who spend more time outdoors in the sun might have sufficient vitamin D. Modern medicines combining vitamin D and calcium are available. Vitamin D and calcium work together, like brothers! Sometimes we need to consume them with a doctor’s advice. It’s challenging to get enough from food alone, leading to a vitamin D deficiency.
Vitamin D plays a critical role in carrying calcium through our bodies. While we often consume calcium, it cannot reach the right places without sufficient vitamin D. In the past, a diet rich in fruits, vegetables, and fish provided enough calcium and other vitamins. Today, however, vitamin D is crucial for enhancing the body’s immunity.
Reasons to Sunbathe
The sun is an excellent natural source of vitamin D. In winter, when we crave warmth, standing in the sunlight becomes more appealing. Sunbathing during winter is beneficial for several reasons.
Expose your face and body to the sun for 10 to 15 minutes daily to receive the benefits. The advantages of winter sunbathing include:
Vitamin D: Sunlight is the primary source of vitamin D, which supports muscle health, improves blood circulation, and helps alleviate bone or arthritis problems.
Weight Loss: Sunlight reduces cholesterol levels in the body, aiding weight loss.
Fungal Infections: Sunlight helps treat fungal infections. If you have a fungal issue, sitting in the sun daily can speed up recovery.
Improved Memory: Sunlight boosts brain chemicals that improve memory and cognitive performance. Spending time in the sun can help prevent diseases like dementia and Alzheimer’s.
Jaundice Prevention: Sunlight contains elements that help prevent jaundice, a silent killer.
Skin and Body Health: Sunbathing for 10 to 15 minutes daily helps expel toxins from the body and clears dirt from skin pores, leading to a healthier appearance.
Risks of Sunbathing
While sunlight has its benefits, excessive exposure can cause harm, especially in winter. Overexposure can dry out the skin and increase the risk of skin cancer. In winter, the Earth’s protective layer becomes thinner, allowing more ultraviolet rays to reach us. This, combined with reduced melanin production, leads to more UV radiation exposure, which can damage the skin.
Excessive sun exposure can also be dangerous for individuals with heart or blood pressure issues. Those with skin allergies or fever should avoid sunbathing. It’s important to sunbathe for no more than 20 to 25 minutes and follow certain precautions, such as placing a wet towel on your head while sunbathing and avoiding it on a full stomach.
Excessive sunbathing is a major cause of skin cancer in countries like Australia. Even though skin cancer rates are lower in India, precautions should still be taken. Prolonged exposure to the winter sun, especially from 11 a.m. to 2 p.m., can damage the skin and lead to conditions like skin thickening, wrinkles, and dark spots.
Bottom Line
Cancer specialist Dr. Gautam Mukhopadhyay warns that prolonged sun exposure during winter can lead to skin damage, wrinkles, and even skin cancer. To avoid overexposure, sunbathe for just 10 to 15 minutes daily between 11 a.m. and 2 p.m. to reap the benefits without the risks.
Pingback: Low Calorie Food for Weight Loss