Bone health tips: Expert on ways to get enough vitamin D for healthy bones | Health - Hindustan Times
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Bone health tips: Expert on ways to get enough vitamin D for healthy bones

ByZarafshan Shiraz, Delhi
Dec 20, 2022 01:57 PM IST

A large number of people are known to be deficient in vitamin D and face a plethora of health issues. Vitamin D deficiency is commonly associated with bone and muscle pain. Here's how to get the right amount of it to maintain a good bone mineral density in people of all age groups.

Vitamin D, also known as the sunshine vitamin is necessary for one’s overall well-being but did you know vitamin D helps to regulate calcium and phosphate in the body and improve your overall well-being? Moreover, enough vitamin D is also necessary for healthy bones and since it supports your bone health, try to include enough amount of this sunshine vitamin in your diet to stay fit and fine throughout life.

Bone health tips: Expert on ways to get enough vitamin D for healthy bones (Twitter/pencilrobot)
Bone health tips: Expert on ways to get enough vitamin D for healthy bones (Twitter/pencilrobot)

Currently, a large number of people are known to be deficient in vitamin D and face a plethora of health issues since there is not much awareness regarding this sunshine vitamin and people fail to understand what exactly its role is. In an interview with HT Lifestyle, Dr Pankaj Gunjal, Consultant Orthopedic Surgeon at Wockhardt Hospitals in Nashik, shared, “A good amount of vitamin D is needed in order to prevent metabolic syndromes, diabetes, autoimmune diseases, cardiovascular diseases, respiratory infections, food allergies, and asthma.”

He added, “Vitamin D deficiency is commonly associated with bone and muscle pain. You will be shocked to know that being deficient in vitamin D can lead to skeletal diseases. The right amount of it can help to maintain a good bone mineral density in people of all age groups.” Decoding the connection between vitamin D and bone health, he said, “Vitamin D aids in strong bones and muscles. Without the recommended amount of Vitamin D, one will not be able to absorb the calcium that is required for good bone health.”

He cautioned, “Those children who are deficient in this vitamin can suffer from a condition called rickets leading to bone weakness, bowed legs and other skeletal deformities like stooped posture. One can also have problems such as osteomalacia which is softening of bones, fractures, aches, and pains. Vitamin D decreases bone loss and reduces the risk of fracture in older men and women. So, along with calcium, vitamin D helps to keep osteoporosis at bay. To absorb calcium in the correct way, an adequate amount of vitamin D must be present in the body.”

Suggesting how to get enough amount of Vitamin D, he advised, “It will be imperative for you to get enough amount of sunlight on a daily basis. Yes, that’s right! Try to expose yourself to the sun for at least 15-20 minutes between 10:30 am to 01:30 pm. Remember, overexposing can damage the skin so be careful. Make sure to include vitamin D-rich foods in the diet. Eat mushrooms, egg yolks, salmon, mackerel, and tuna. Take vitamin D supplements only after the doctor’s advice. Take a vitamin D3 test from time to time to check it and ensure that you stay hale and hearty. Also, avoid going overboard on vitamin D as high levels of it lead to nausea, vomiting, and weakness.”

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