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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.
The Hill
6 days ago
- Health
- The Hill
Eating eggs weekly may lower Alzheimer's risk by nearly 50 percent: Study
A new study suggests diets including eggs, especially the yolk, may help reduce the risk of Alzheimer's disease. Published in The Journal of Nutrition, the study followed more than 1,000 U.S. adults and found that those who consumed more than one egg weekly had a 47 percent reduced risk of Alzheimer's. Over an average follow-up of 6.7 years, 280 participants, or 27.3 percent, were diagnosed with Alzheimer's dementia. Researchers found that 39 percent of the 'total effect of egg intake' was linked to choline, a nutrient found in egg yolks known to support memory and brain function. Egg yolks also contain omega-3 fatty acids, which have neuroprotective benefits, further supporting brain health. This research builds on an earlier study that found that even limited egg consumption, around one per week, was associated with slower memory decline compared to little or no egg intake. While the findings are promising, researchers emphasize that the study shows an association, not a direct cause-and-effect relationship.
Daily Mirror
7 days ago
- Health
- Daily Mirror
Alzheimer's disease risk 'halved' by eating one food every week
This popular food is found in most kitchens and could have brain-boosting properties. A popular food found in most kitchens could help lower the risk of dementia by almost half. A new study has found that eating one egg per week was linked to a 47 per cent reduction in the chance of developing Alzheimer's disease. This was the case compared to people who consumed eggs less than once each month. It was also found that people who ate eggs had a reduced build up of the toxic proteins associated with Alzheimer's. However, it is important to note that some authors of the study, which was published in The Journal of Nutrition, received funding from the Egg Nutrition Centre in the US. Alzheimer's disease is the most common form of dementia in the world. As reported by Medical News Today, the study included data from 1,024 older adults with an average age of 81.4. Participants attended annual check-ups and completed food frequency questionnaires, and the researchers followed them for an average of 6.7 years. Over this period of time, just over a quarter of them developed Alzheimer's disease. Analysis of this information showed that people who consumed at least one egg per week had a 47 per cent reduced risk of developing Alzheimer's during follow-up compared with those eating one egg per month or fewer. In the same study, a post-mortem on the brains of 578 participants revealed that those who ate one or more eggs each week were more likely to have less Alzheimer's-associated protein build up. Choline and omega-3 It is thought the brain-boosting benefits of eggs come from two nutrients, choline and omega-3. Previous studies have shown that choline is vital for cognitive function. Study authors said explained that 'choline modulates the expression of key genes related to memory, learning, and cognitive functions via epigenetic mechanisms.' They also described eggs as a 'top food source' of choline. Eggs are also rich in omega-3 fatty acids, which support brain health as we age. Study authors suggested that the choline and omega-3s in eggs might have a 'synergistic' effect, whereby they join forces to protect brain health during ageing. Previous research has also shown that people with Alzheimer's are more likely to be deficient in omega-3s and choline. However, the researchers concluded that further investigation was needed. They said: 'Once replicated in other prospective cohorts and confirmed by clinical trials, these findings may have important public health implications for reducing the population's risk of [Alzheimer's].'
Yahoo
21-07-2025
- Health
- Yahoo
7 Sneaky Signs You Could Have Iron Deficiency
Iron deficiency anemia is surprisingly common. American women are consuming nearly 10% less iron from food than they did in 1999, and men are consuming about 7% less, which is leading to an alarming rise in deficiencies, according to a 2021 study published in The Journal of Nutrition. The authors of this study say the trend may stem from an effort to eat less red meat and more leaner proteins with less iron, like chicken. They also point out that many typically iron-rich foods—such as beef, beans and apricots—contain less due to modern farming practices that have decreased levels of iron in the soil. People who avoid or limit fortified grains (such as bread, breakfast cereal and pasta) also miss out on iron, as these foods contribute about 50% of dietary iron, according to the National Institutes of Health (NIH). Those most at risk for iron deficiency anemia (IDA) are people whose iron requirements are the highest, says Laurie Tansman, M.S., RD, CDN, a clinical nutritionist at Mount Sinai Hospital in New York City. According to the NIH, women who menstruate need more than twice the amount of iron men typically need, due to blood loss, and pregnant people need over 50% more iron to accommodate the developing baby's needs. Vegans and vegetarians also have a greater risk of IDA because plants contain mostly non-heme iron, which is not as readily absorbed as the type found in meat. The thing about iron deficiency is that it isn't the easiest to identify. The symptoms can come on slowly as your iron levels begin (and continue) to dip—especially as you move from mildly deficient to marginally deficient to iron deficiency anemia, which is the most severe. "I have seen people have iron deficiency anemia for years before it starts to inhibit their day-to-day life," says Thomas DeLoughery, M.D., M.A.C.P., FAWM, professor of medicine, pathology and pediatrics at Oregon Health and Science University. Read the list of sneaky signs below, and you'll realize it's easy to blame the symptoms on something else (for example: "I'm cold-blooded" or "I have small children, of course I'm tired all the time"). Here's what to look for if you think you might have iron deficiency—plus, what to do about it and the best diet choices for anemia. 1. You're Tired All the Time Fatigue is one of the most common symptoms of iron deficiency and can appear with even a mild dip in iron stores, according to the National Heart, Lung, and Blood Institute. Unfortunately, pinpointing low iron as the culprit if you're tired is difficult, since that feeling could be due to a multitude of reasons. The most common causes of persistent fatigue are depression, excessive stress, sleep disorders and sleep-related disorders of breathing, according to a 2021 review published in Deutsches Ärzteblatt International. Still, if your level of exhaustion has changed recently, or it's accompanied by one of these other symptoms, your iron levels could be low and worth getting checked. 2. You're Always Cold If you find that your hands and feet are constantly cold, you may be dealing with low iron. One possible explanation is that iron is necessary for your thyroid to function, according to a 2022 Cureus study. A lack of iron hinders thyroid efficiency, and thyroid hormones help regulate your body temperature. 3. You're Short of Breath If you struggle to catch your breath despite keeping up with regular workouts, it could be that you're low on iron. Iron helps to shuttle oxygen throughout your body, and without enough, it's harder for your body to keep up with your cardio routine, according to a 2023 review study published in Nutrients. 4. You Are Irritable Being more "sensitive" to annoyances is a symptom you may see listed with iron deficiency. While additional research is needed, it has been found that adolescents with iron deficiency or iron deficiency anemia experienced greater irritability compared to their healthy peers, according to a 2020 study published in the Journal of Pediatric Hematology/Oncology 5. Your Hair Is Thinning or Brittle Hair is constantly going through a growth cycle, and shedding hair is a normal part of that process. If you're losing about 50 to 100 hairs per day, you're in the clear, but anything beyond that may be a red flag for low iron, according to the American Academy of Dermatology. Some women with hair loss are iron-deficient, and many studies have linked low levels of iron with hair loss conditions such as alopecia. It is possible that women with hair loss may benefit from higher iron levels, according to a 2022 review study published in Skin Appendage Disorders. 6. You're Depressed Iron is essential for producing neurotransmitters, such as serotonin and dopamine. Low iron levels may affect the levels of these neurotransmitters and impact your mood and depression/anxiety symptoms, according to a 2023 review study published in Antioxidants. 7. You Have An Inflammatory Condition Both celiac disease and inflammatory bowel disease (IBD) can hinder nutrient absorption, and specifically how much iron is absorbed from food in your small intestine. These conditions are considered inflammatory, and chronic inflammation encourages the overproduction of a compound called hepcidin. At "healthy" levels, hepcidin helps your body maintain a just-right level of iron, according to a 2021 Clinica Chimica Acta review. However, too much hepcidin can lead to iron deficiency. So if you have an inflammatory bowel condition, you may want to talk to your doctor about your iron levels. What to Do If You Have Iron Deficiency Anemia If you think you could be iron-deficient, the good news is it's relatively easy to confirm via a simple blood test administered by your doctor. If the test indicates that you do have low iron, it's important to work with a medical professional to find out why you are iron-deficient and create a course of treatment to remedy the deficiency while also being mindful of other conditions you may have. There are plenty of diet choices that can help manage anemia; here are a few tips for those looking to boost their iron intake. Pour a Bowl of Cereal "I routinely recommend fortified breakfast cereals for patients who have IDA," says Tansman. Read the label to see how much iron your cereal provides. "And if you're eating it with milk, drink the milk at the end," she adds. The added vitamins and minerals may be sprayed on top of the cereal and can wash off into the liquid, and you'll get some additional nutrients from drinking your milk. Pair Plants Smartly Consuming vitamin C along with iron-rich plant foods aids in the absorption of the mineral—and that can be particularly helpful for vegans and vegetarians. So top a spinach salad with vitamin C–rich tomatoes or strawberries, or toss some bell peppers into a warm lentil salad. Consider a Supplement If your diet isn't enough to get your levels up, you might want to take an iron supplement—but get your health care provider's OK first. "People often try to self-treat when they suspect they have anemia and end up doing more harm than good," says Tansman. "Anemia can be caused by other deficiencies, and taking iron may mask the identification of the correct cause." Iron supplements are also known to be constipating, so you'll want to work with your doctor to counteract that side effect. Our Expert Take Iron deficiency can show up in subtle ways, like feeling constantly tired, cold, or irritable, and it's more common than you might think. The good news is, it's easy to test for and often simple to treat with the right foods or a supplement. Listen to your body's cues and don't hesitate to check in with a health care provider. Small changes can make a big difference in how you feel. Read the original article on EATINGWELL
The Hindu
28-06-2025
- Health
- The Hindu
Kombucha can rebalance gut ecosystem in people with obesity: study
From Instagram reels to supermarket shelves, kombucha — the fizzy, fermented tea drink — has found a growing audience among health-conscious consumers in India. Promoted as a probiotic powerhouse, it's touted for its supposed benefits to digestion, immunity, and metabolism. According to one estimate provided by Indian company Sbooch, the kombucha market in India grew from $45 million in 2020 to $102 million in 2024. Yet much of the enthusiasm has outpaced science. While kombucha's traditional use and composition suggest potential health benefits, few rigorous studies have tested these claims in humans. Most research until now has focused on kombucha's biochemistry or has been limited to animal models. This is why a recent study in The Journal of Nutrition stands out: it takes a closer look at kombucha's effects on the human gut microbiome and how they matter for human health. The study followed 46 healthy adults in Brazil — 23 with obesity and 23 of normal weight — over eight weeks in a pre-post trial. The participants were classified using (World Health Organisation cut-offs of) BMI and waist circumference. Every day, each participant consumed 200 ml of kombucha that had been prepared in the lab using black tea and fermented with a symbiotic culture of bacteria and yeast (SCOBY). All participants were otherwise healthy and had no recent history of drugs, antibiotics or supplements. Stool samples were collected at the beginning and end to assess gut microbiome changes. The researchers used genomic tools to profile bacterial and fungal communities. They also measured fasting blood glucose, insulin, and proteins linked to gut barrier integrity since a weakened gut lining can allow harmful molecules to enter the bloodstream, trigger low-grade inflammation, and ultimately engender insulin resistance. What we know, what changed After eight weeks, the overall microbial diversity was largely unchanged but the abundance of certain bacteria had changed in ways that suggested kombucha may help positively rebalance the gut ecosystem. Notably, the population of Akkermansiaceae bacteria had increased in individuals with obesity. Previous research has linked this shift with better blood sugar control and insulin sensitivity. The levels of Prevotellaceae also increased, specifically in the obese group. Certain strains of Prevotella copri have similarly been linked to improved insulin sensitivity, hypertension, and inflammation. Both groups also reported higher abundance of Bacteroidota, which play significant roles in digesting complex carbohydrates. Bacteria associated with less favourable outcomes including Ruminococcus and Dorea declined, becoming similar to the normal-weight group by the eighth week. Ruminococcus gnavus has been positively associated with inflammatory bowel disease and liver fat accumulation, while Dorea with high BMI and cholesterol markers. In normal-weight participants, Parabacteroides increased modestly. Parabacteroides goldsteinii has been known to reduce tissue inflammation, ameliorating chronic obstructive pulmonary disease and Helicobacter pylori infections. The populations of Exophiala and Rhodotorula, two fungi associated with cystic fibrosis and obesity respectively, decreased as well. While the study offers promising clues about kombucha's influence, especially for individuals with obesity, the researchers urged caution. The microbial shifts were modest and didn't improve metabolic markers like blood glucose, insulin, or inflammatory proteins. The team also pointed out that microbial responses vary by diet, genetics, and overall health, thus reducing the generalisability of the findings. And with a short duration and a modest sample size, the findings remain a proof-of-concept. The results are still valuable in what they reveal, however: kombucha does appear to nudge the gut microbiome in directions associated with better metabolic health after two months. Kombucha and India Whether the effects will hold for Indian populations remains an open question. Studies have indicated gut microbiota in India are unique. Indian guts, particularly among those consuming traditional plant-based diets, harbour more Prevotella, an inversion of the typical Western microbial pattern. Since consuming kombucha increased Prevotellaceae abundance in the study, it may not drive the same degree of change in local populations. Even within India, while North Indians have more Prevotella, South Indians carry a higher load of Bacteroides and Ruminococcus. Women from rural high-altitude areas have greater gut diversity than their urban counterparts. Ethnic tribes from Ladakh, Jaisalmer, and Khargone can be differentiated based on their gut microbiomes alone. Taken together, the new study is proof that no single brand of kombucha can claim to be 'good' for all consumers across geographies. The drink may support gut health but whether that translates to long-term metabolic benefits remains to be seen. Anirban Mukhopadhyay is a geneticist by training and science communicator from Delhi.
