Sunlight neglect and its worrying health consequences in young people

Living indoors too much, avoiding the sun carefully, and working in air conditioning all day causes the body to lack vitamin D - a silent cause of muscle fatigue, osteoporosis, and depression in young people.

Nowadays, modern life makes people spend most of their time indoors: working in the office, studying online, and entertaining themselves through electronic devices. This habit, although convenient, has a hidden but serious consequence: lack of vitamin D - the vitamin known as the "sunshine vitamin".

According to endocrinologists, vitamin D deficiency is becoming a public health problem, not only among the elderly but also among young people and office workers – groups that have little exposure to sunlight.

Morning sunlight helps the body synthesize natural vitamin D, supporting strong bones and a cheerful spirit.

Why lack vitamin D when living indoors?

Vitamin D is one of the few vitamins that the body can synthesize itself from sunlight. When the skin is exposed to ultraviolet B (UVB) rays, cholesterol in the skin is converted into vitamin D3 (cholecalciferol) – the most important biologically active form.

However, if you spend most of your time indoors, especially in closed spaces with few windows, or only go out in the early morning and late afternoon, your body will not receive enough UVB rays to produce vitamin D.

In addition, other factors such as air pollution, sunscreen, clothing that covers the skin and working in an air-conditioned environment also reduce the ability to absorb sunlight, causing the process of vitamin D synthesis to be interrupted.

Vitamin D deficiency – the root cause of many silent diseases

Vitamin D not only helps absorb calcium and phosphorus, but also regulates the immune system, cardiovascular system, brain and hormones. When deficient, the body will react in many different ways, said the endocrinologist.

For the skeletal system: Vitamin D deficiency causes reduced calcium absorption, leading to osteoporosis, weak bones, and brittle bones. In children, it can cause rickets, slow growth, spinal deformities, or bow legs.

With the immune system: The body is susceptible to respiratory infections, flu, pneumonia, and even increased risk of autoimmune diseases.

With the nervous system: Vitamin D participates in regulating serotonin, so prolonged deficiency can cause sleep disorders, fatigue, depression, and decreased concentration.

For cardiovascular and metabolic health: Some studies have linked vitamin D deficiency to high blood pressure, type 2 diabetes, obesity, and metabolic syndrome.

In fact, many young people suffer from bone pain, muscle fatigue, and prolonged fatigue, but when they go for a check-up, they discover that their blood vitamin D levels are significantly low.

Who is most likely to be vitamin D deficient?

Experts point out high-risk groups, including:

• Office workers, students studying online: Little sun, little outdoor exercise.
• People living in big cities: Narrow spaces, little natural light, fine dust pollution blocks UVB rays.
• Women use sunscreen or cover their whole body: Minimize skin exposure to the sun.
• Elderly: Skin reduces the ability to synthesize vitamin D, and food absorption is poor.
• Obese people: Vitamin D is "retained" in fat tissue, reducing its ability to activate.

Notably, many people think that eating a nutritious diet or drinking milk with calcium supplements is enough, but in fact vitamin D is the "key" to helping calcium absorb into bones - without it, calcium supplements will not be effective.

Office lifestyle, little sunlight and working through screens cause many young people to face chronic vitamin D deficiency.

How to supplement vitamin D safely and effectively?

Doctors recommend combining both supplement sources: natural sunlight and diet.

Sunbathing properly: 15-20 minutes every day, between 7am-9am or 3pm-4:30pm. Sunbathing should be done directly on the skin (arms, legs, neck), avoiding going through glass.

Diet rich in vitamin D: Prioritize foods such as salmon, tuna, eggs, animal liver, vitamin D-fortified milk, mushrooms, and whole grains.

Supplementation by pill: Use only when prescribed by a doctor, based on blood tests to determine vitamin D levels (usually below 30 ng/ml is deficient).

Outdoor exercise: Helps synthesize vitamin D, increases resistance, improves circulation and mood.

In addition, it is necessary to maintain adequate sleep, reduce stress and eat a balanced diet because prolonged stress can affect the absorption and metabolism of vitamin D.

When should I get my vitamin D levels checked?

If you have the following signs, you should have a blood test to measure 25(OH)D, an index that reflects the vitamin D status in the body. The results will help your doctor determine the appropriate supplement dose, avoiding deficiency or excess (because excess vitamin D can cause calcium poisoning, kidney stones). Signs include:

• Frequent bone and muscle pain.
• Or flu, fatigue, insomnia, mild depression.
• Prolonged hair loss or dry skin.
• Early osteoporosis, bone fractures even with minor trauma

Vitamin D is the "light" of health. Modern life, working through screens and staying in closed rooms makes people unintentionally distance themselves from this precious natural source of vitamin.

Amidst the hustle and bustle of life, just spending a few minutes a day in the sun, exercising outdoors and maintaining a healthy diet will help your body become healthier, your bones stronger and your mood happier.

Vitamin D deficiency due to excessive indoor living is an alarming reality of the technological age. Although it does not cause obvious symptoms, the long-term consequences affect bones, immunity and spirit. The solution is not difficult – just open the door, step into the sunlight, breathe in the air and nourish the body with natural balance.

Source: https://suckhoedoisong.vn/anh-nang-bi-lang-quen-va-he-luy-suc-khoe-dang-lo-ngai-o-nguoi-tre-tuoi-169251028134604946.htm