{"id":60848,"date":"2020-09-17T10:52:38","date_gmt":"2020-09-17T06:22:38","guid":{"rendered":"https:\/\/nasimword.ir\/?p=60848"},"modified":"2020-09-17T10:52:38","modified_gmt":"2020-09-17T06:22:38","slug":"5-signs-of-vitamin-d-deficiency-you-should-never-ignore","status":"publish","type":"post","link":"https:\/\/nasimword.ir\/?p=60848&lang=en","title":{"rendered":"5 Signs of Vitamin D Deficiency You Should Never Ignore"},"content":{"rendered":"

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It’s common knowledge that 15 to 20 minutes in the sun can give you a sufficient amount of\u00a0vitamin D<\/a>\u00a0for the day. But what if you’re not able to be in the sun? How do you know if you’re experiencing a vitamin D deficiency?<\/p>\n

Vitamin D not only helps with your\u00a0metabolism<\/a>\u00a0and\u00a0immunity<\/a>, but also with your overall mood and body function. However, because signs of a vitamin D deficiency can be subtle, it can be hard to determine if you’re experiencing a lack of it. In order to determine the different signs of a vitamin D deficiency, we spoke with\u00a0Nicole Avena<\/a>, PhD, Assistant Professor of Neuroscience at Mount Sinai School of Medicine, and Visiting Professor of Health Psychology at Princeton University.<\/p>\n

“Vitamin D is produced by skin cells when they are exposed to light, this makes it unique among other vitamins which usually need to be ingested,” says Avena. “While the sun is typically the best source for vitamin D, it isn’t always easy to be in the sun due to UV exposures and also due to limited daylight in certain parts of the world, like in the northern climates.\u00a0The body’s ability to produce and absorb vitamin D decreases significantly in older people compared to younger ones.<\/strong>\u00a0Especially for older people with restricted mobility or health conditions that require them to remain inside, it is nearly impossible for them to get sufficient vitamin D from the sun.”<\/p>\n

Here are a few of the signs that you’ll need to step into the sun\u2014or eat more\u00a0foods rich in vitamin D<\/a>. And speaking of healthy eating, here’s\u00a0What Happens to Your Body When You Drink a Smoothie Every Day<\/a>.<\/p>\n

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You’ll experience bone pain.<\/h2>\n<\/div>\n<\/div>\n
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“Vitamin D regulates the metabolism of\u00a0calcium<\/a>\u00a0and phosphate and is important in maintaining strong, hard bones,” says Avena. This means that when there’s a vitamin D deficiency, there can be issues with overall bone health\u2014and can result in bone or even joint pain.<\/p>\n

“In severe cases of vitamin D deficiency, the bones become demineralized and soft,” says Avena. “In children, this presents itself as rickets. In adults, this can become osteomalacia. There is still research going on to see if vitamin D deficiency is involved in diabetes, high blood pressure, and autoimmune disorders.”<\/p>\n

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You’ll feel weak.<\/h2>\n<\/div>\n<\/div>\n
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Yes, physically weak. One study by the\u00a0Western Journal of Medicine<\/a>\u00a0that muscle weakness is certainly a sign that someone isn’t getting enough vitamin D\u2014but it can also be reversible.<\/p>\n

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You’ll feel tired and lethargic.<\/h2>\n<\/div>\n<\/div>\n
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Avena points out feeling tired and even lethargic can be a sign of a vitamin D deficiency. One study published by the\u00a0North American Journal of Medical Sciences<\/a>\u00a0took a closer look at this claim and did find that 77.2% of patients with low vitamin D deficiency were presented with fatigue. When their vitamin D numbers were normalized, their symptoms of fatigue were significantly improved..<\/p>\n

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You’re feeling moody.<\/h2>\n<\/div>\n<\/div>\n
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Studies do show there is an interesting tie between vitamin D deficiency and\u00a0depression<\/a>. One study published by the\u00a0Journal of Issues in Mental Health Nursing<\/a>\u00a0concludes groups that are at risk for vitamin D deficiency (the elderly, adolescents, obese individuals, and those with chronic illness) are also the same groups that reported risks for depression. A similar study was also published by the\u00a0British Journal of Psychiatry<\/a>. If you are feeling moody and don’t have an explanation for it, evaluating your vitamin D intake might be a helpful next step. Remember, it’s also best to talk to your doctor about any ongoing depression that you are experiencing.<\/p>\n

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You’re having muscle cramps.<\/h2>\n<\/div>\n<\/div>\n
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Along with feeling weakness in your muscles, it is likely that a vitamin D deficiency will cause you to experience extra cramping as well. According to\u00a0Cleveland Clinic<\/a>, while it is a subtle sign, muscle cramps can be one of the signs.<\/p>\n

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How to add more Vitamin D in your diet<\/h2>\n<\/div>\n<\/div>\n
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“You can get vitamin D from some foods,” says Avena. “Many oily fish like mackerel and herring contain vitamin D, as does egg yolk. However in most foods, vitamin D is relatively low, and most people’s diets do not contain sufficient amounts of the vitamin.”<\/p>\n

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Avena says you can find some dairy products that are fortified with vitamin D, or even take a daily supplement like\u00a0Vitafusion<\/a>\u00a0to ensure you don’t have to experience the signs of vitamin D deficiency again. Also, incorporating these\u00a0The 11 Best Vitamin D-Rich Foods<\/a>\u00a0can help.<\/p>\n

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