Updated: Jul 20, 2021
Vitamin D is an important hormone as its action is directly at the level of the nucleus of each and every cell in the body. Our personal habits like smoking, alcohol use and several others have a severe effect on bone metabolism.
Our bone health is as important as other parts of our body. With the onset of the winter season, especially in cities like Delhi which has more pollution and little scope for sun rays to make its way through, natural vitamin D is hard to come by.
Exercise in winter can help to maintain bone health as exercise impacts bone health directly by maintaining bone density which counters conditions like osteoporosis. This is based on the fact that bone metabolism is essentially a balance between the mineral deposited in the bone and the hormones in the body.
As against the myth of early morning and late evening sunshine, it is actually the afternoon sun between 10 am to 3 pm which is most apt for the synthesis of vitamin D from the Skin of the human body. For this, the exposed area of the skin has to be free from any topical sun-blocking creams or other agents.
Women who cover themselves fully and with excessive use of sunblock creams have lower levels of Vitamin D with decreased bone density. Deficiency of Vitamin D is known as Osteomalacia in adults and rickets in children. This chronic deficiency can cause also disability for the particular age group. These conditions are entirely preventable by for measures like fortification of foods and dietary supplements.
Children in the early years of growth have to have adequate dietary as well as good sunlight exposure. Children especially toddlers once weaned off the mother's milk have to be supplemented with foods rich in Vitamin D.
Cities like Delhi with no uniform sunlight can opt for dietary supplementation. Consuming food products like spinach, kale, cabbage, salmon, cheese, dairy products, egg yolk, beef liver, soy milk, etc.