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Hindustan Times
3 days ago
- Health
- Hindustan Times
Doctors reveal 9 signs of low vitamin D that may cause fatigue during monsoon
The monsoon season may bring along the feeling of a decline in our energy levels. Days can feel long and draining, and even after a good night's sleep, a feeling of persistent exhaustion continues. Body aches, irritability, and a noticeable dip in mood can often accompany this fatigue. While we might attribute these symptoms to the weather, one significant and usually overlooked culprit could be low vitamin D levels. If you've been feeling exhausted, mentally foggy, or off-balance, do consider checking your vitamin D levels. (Adobe Stock) Vitamin D plays a vital role in various bodily functions, including bone health, muscle strength, immune response, and emotional well-being. Unlike most other vitamins, which we primarily obtain from food, vitamin D is produced by our bodies when our skin is exposed to sunlight, particularly UVB rays. During the rainy season, when outdoor activities decrease and the skies are often cloudy, our exposure to sunlight drops significantly, leading to a sharp decline in vitamin D levels for many people, as reported in The Journal of Nutrition. 9 signs of vitamin D deficiency Low vitamin D levels do not always manifest as clear-cut symptoms. Instead, they can present in vague ways, making it easy to overlook them. Dr Siri M Kamath, Consultant Internal Medicine, Gleneagles BGS Hospital, Kengeri, Bengaluru, tells Health Shots ten signs of low vitamin D that may be contribute to fatigue during the monsoon season: 1. Persistent fatigue Feeling tired throughout the day, despite getting adequate rest, is a common symptom of low vitamin D levels. This persistent fatigue can significantly impact your daily activities, making even simple tasks seem more challenging. 2. Unexplained muscle ache Do you find yourself experiencing muscle soreness that you can't quite explain? Low vitamin D may be the reason. A deficiency can lead to muscle weakness and vague aches, causing discomfort during regular activities. 3. General body heaviness An overall feeling of heaviness in the body—sometimes described as a lack of energy to move—can also stem from insufficient vitamin D levels. This feeling might be dismissed as seasonal lethargy, but it warrants attention. 4. Changes in mood If you've noticed increased irritability or feelings of sadness, low vitamin D levels could be a contributing factor. Several studies published in Springer Nature suggest a link between vitamin D deficiency and mood disturbances, including depression and anxiety. Extreme fluctuations in mood without apparent cause can indicate a deficiency. If you find yourself feeling unusually down or irritable, consider the possibility that you may have low vitamin D levels. 5. Difficulty concentrating Having trouble focusing or experiencing mental fog can be linked to low vitamin D levels. This can significantly impact productivity and overall mental clarity. 6. Weakened immune response Frequent colds or infections can indicate a weakened immune system, which may be linked to low vitamin D levels. This vitamin plays a vital role in immune function, and deficiency can increase susceptibility to illnesses. 7. Bone pain or weakness Vitamin D is vital for calcium absorption; a deficiency might lead to weakened bones and an increased risk of fractures. If you notice chronic bone pain, it could be time to assess your vitamin D levels. 8. Sleep disturbances Difficulty falling asleep or staying asleep may also be a sign of low vitamin D levels. Restorative sleep is vital for overall health, and this vitamin plays a vital role in regulating sleep patterns. 9. Increased sensitivity to pain Low vitamin D can heighten pain sensitivity. If you notice that you are more sensitive to pain during the rainy months, evaluate your vitamin D levels, as this could make a significant difference in your comfort. Who is at risk of low vitamin D? Certain groups of people are more prone to vitamin D deficiency. "Individuals who spend most of their time indoors, whether due to work constraints, age, or lifestyle choices, are particularly at risk. Individuals with darker skin also require more sunlight to produce adequate levels of vitamin D, thereby increasing their risk of deficiency," diabetologist Dr Siri M Kamath tells Health Shots. Moreover, as we age, our skin loses its ability to synthesise vitamin D efficiently, making older adults more susceptible to vitamin D deficiency, as per research published in Springer Nature. How to diagnose vitamin D deficiency? Are you experiencing several of the signs mentioned above? In that case, it is advisable to consult your healthcare provider about your vitamin D levels. The simplest method of diagnosis is a routine blood test. If your levels are found to be below normal, your doctor can recommend appropriate supplements. "The dosage of vitamin D can vary based on how low your levels are. In some cases, you may need weekly or monthly supplements to restore balance. It is essential to consult a doctor for medical supervision, as both deficiency and excess can have adverse health consequences. While dietary sources like fortified milk, eggs, and fatty fish can help improve your vitamin D levels, they usually aren't enough to correct a significant deficiency," says Dr Siri M Kamath. Best time for vitamin D exposure As the clouds clear and the rainy season comes to an end, it's a perfect opportunity to increase your sun exposure gradually. Aim for just 15 to 20 minutes of direct sunlight on your arms and face a few times a week, preferably before 11 a.m. This minor adjustment can be a significant step towards maintaining adequate vitamin D levels. However, for those with a diagnosed deficiency, sunlight alone may not suffice. Often, a simple correction can lead to a noticeable improvement in your energy levels and overall well-being. Not only can this enhance your day-to-day quality of life, but addressing low vitamin D can also protect your long-term bone health and immune function.
India Today
24-04-2025
- Lifestyle
- India Today
Toilet decoration is Instagram's new obsession, but experts are flushing it down
Picture this: a cosy haven with stunning wall art, luxe tables stacked with your favourite snacks, scented candles glowing softly, and fragrance diffusers filling the air with calm. Add in plush rugs underfoot, a soothing foot massager, twinkling fairylights, metallic decorative pieces catching the light, and a journal with elegant pens just waiting for your next brilliant like the bedroom of your dreams, doesn't it? Well, surprise... we are actually describing a toilet (at least the ones we have been seeing on Instagram lately).A few influencers are indulging in toiletscaping – a decor trend where no stone is left unturned to transform the toilet into a mini museum, complete with decorative pieces and cosy touches like plush rugs and furry seat covers. (Of course, toilet brushes with fancy holders, bath bombs and toilet gel stamps are also involved.)The idea? To sit back and chill – maybe snack on your favourite treat, watch some Netflix, or sip herbal tea – all from the comfort of your toilet seat. View this post on Instagram A post shared by Julie Choi (@ View this post on Instagram A post shared by @sarahvelushamazonEating in a washroom? Gross! Right? People IRL are obviously going to abstain, but doctors also warn of over-decorating your washrooms. The reason? Germs, of course!Decorative items, especially soft furnishings like fluffy toilet seat covers, can become breeding grounds for bacteria and mould. Bathrooms are naturally humid environments, and these materials trap moisture, making it difficult to keep them clean and when you flush, toilets launch a 'plume' of microscopic bioaerosols capable of carrying bacteria and viruses several feet into the air. These aerosols can settle on nearby decorative items – vases, candles, art prints – turning them into silent reservoirs for aerosolised droplets land, they create fomites (an object or material likely to carry infection). Porous or textured decorations (like fabric wall hangings, wooden shelves, unglazed ceramics) are especially hard to disinfect thoroughly, increasing the risk of contact transmission when you touch them.'Every surface and article including toothbrushes in the bathroom and toilet gets contaminated by faecal bacteria every time the water closet is flushed after use. Thus every surface and article in the bathroom acts as a fomite,' says Dr Siri M Kamath, Consultant, Internal Medicine, Gleneagles BGS Hospital, inclining towards excessively decorating their bathrooms may think of keeping it 'squeaky clean'. But is that achievable? Dr Kamath has an answer: 'Household disinfectants generally consist of alcohol, bleach, quaternary ammonium compounds in varying concentrations. All of these at the most achieve low to intermediate levels of disinfection. Achieving a squeaky clean bathroom requires commitment to meticulous, frequent and thorough cleaning. That is a big ask in today's busy life.'Dr AP Singh, Senior Consultant, Internal Medicine, Yashoda Super Speciality Hospitals, New Delhi, also suggests keeping bathroom dcor extremely minimal owing to infection risk.'Only keep things that can be cleaned easily. In terms of eating and drinking in the bathroom, it should strictly be avoided,' he experts also recommend closing the lid before flushing to prevent toilet plumes from contaminating the surrounding area and objects you flush a toilet, a cloud of microscopic particles is dispersed into the air. This cloud, known as a toilet plume, can contain bacteria, viruses, and other contaminants from the toilet bowl. It forms as the water creates a powerful vortex during flushing, propelling tiny droplets that may contain faecal matter upwards and is also one of the reasons why one should avoid taking their phones to the loo.'Eating in the bathroom – where our hands and bodies touch surfaces teeming with bacteria, fungi, and viruses – directly exposes us to a wide range of gastrointestinal infections at the very least,' adds Dr time you see a glass in your bathroom at a luxury hotel, you may want to avoid using that!Many viral toiletscaping videos also show usage of plush toilet seat covers too – again, controversial! Though commonly used in several Western countries, especially because of colder temperatures, these comfort-promoting quilted or fleece covers do not come without a set of hygiene too much time on the toilet seat is also not great for your health. It can give you health issues like painful sitting on the toilet can lead to excessive pressure on the rectal veins, contributing to haemorrhoids. The body's natural position for bowel movements is to be quick and efficient, but distractions from mobile devices often delay the a toilet to enhance its aesthetic appeal is a great idea, but a minimalist approach often works best. Consider incorporating easy-to-clean elements like vases, glazed ceramics, and indoor plants. You can add character through distinctive designs, marble finishes, wallpaper, or stylish mirrors. However, avoid cluttering the space with unnecessary items that make it feel more like a living room than a bathroom. advertisement
