Even in a country like ours with a fairly warm weather

 Vitamin D deficiency has been on the rise in recent times across all age groups. Even in a country like ours with a fairly warm weather, people are struggling to keep their 'sunshine vitamin' levels up.

While it may be shocking at first, a little research makes it understandable.

The most common source of Vitamin D is the sun and our average sun exposure has decreased drastically in the last two years. Whether it is limited movement or work-from-home, we do not find ourselves out and about quite as much as we used to. This combined with our relatively unchanged diet means that our body is not getting a chance to produce the right amount of Vitamin D.

Vitamin D is both a nutrient that we take in through food and a hormone our body produces when the sunlight hits our skin. This particular vitamin is known to play a vital role in keeping our bones and teeth strong by enabling our body to absorb calcium.

By ensuring the healthy functioning of our immunity which is our primary line of defense against any disease, Vitamin D helps regulate blood pressure while also reducing the risk of any respiratory illnesses. This is in fact one of the reasons why discussions about vitamin D is gaining popularity during the ongoing pandemic.

So, if you are experiencing any of the common symptoms of vitamin D deficiency like fatigue, muscle weakness and pain, muscle cramps etc. it is high time to pay attention to your health.

Research shows that being exposed to the sun for around 15 to 20 minutes a day on average is enough to give our body the right amount of Vitamin D it needs. There is no hard-and-fast rule, but being in the sun when it is at its highest from 10 AM to 2 PM in the afternoon is considered ideal.

We must keep in mind here that more is not necessarily better. Too much sun exposure may increase chances of skin cancer and even premature wrinkles. No need to fret though, because it is not all that complicated. Wearing sunscreen with at least SPF 15 can largely prevent such hazards.

As we have already established that sun alone is not enough anymore, we can include food containing vitamin D in our regular diet. Oily fish like salmon and sardines are rich in vitamin D, but they are not widely available in our country. Among Bangladeshi fishes mola, puti, pangash, and of course the hilsa are excellent sources. Additionally, red meat, liver, eggs, and breakfast cereals also contain vitamin D in them.

Dietary supplements, especially for vitamin D, are widely available these days. However, it is probably not wise to treat it like just another over-the counter medicine. Researchers and doctors alike, agree that we should resort to supplements only when all other sources fail to replenish our vitamin levels naturally.

As such, the first step is definitely to consult a doctor and proceed according to what they prescribe.