Sunlight - The Key to Healthy Bones

A ray of sunshine can always brighten up your life. From keeping your heart strong to maintaining your skin health, there are numerous reasons to frolic in gentle sunlight. The effect of sunlight on maintaining bone health is incomparable.  According to doctors, vitamin D deficiency in the human body leads to development of the bone diseases like Osteomalacia and Osteoporosis. Lack of vitamin D can lead to bone deformities. In children, for example, this leads to rickets and in adults to Osteomalacia. 

Where will you get Vitamin D?

Vitamin D is taken for granted and is assumed to be present in a huge quantity in a healthy diet. Unfortunately, very few foods like fish and dairy products naturally contain vitamin D. Vitamin D is recognized as the ‘sunshine vitamin’. More than 90 % of the vitamin D required by most of the people comes from casual exposure to sunlight. Solar ultraviolet B photons are absorbed by 7-dehydrocholesterol in the skin, leading to its transformation to vitamin D3, the best form of Vitamin, also known as Cholecalciferol.

How much sunlight is required?

Overexposure to sunlight may be harmful for your skin due to the ultraviolet radiation. But sensible sun exposure (usually 5-10 min) of the arms and legs for 2 to 3 times a week is sufficient for vitamin D intake. The best time to enjoy sunlight is the morning, about an hour after daybreak.

How sunlight proves to be beneficial for the bones?

1. An adequate amount of vitamin D is important for maintaining bone density and strength.
2. Lack of vitamin D leads to calcium-depleted bone, which increases the risk of fractures.
3. Vitamin D helps in absorption of calcium from the intestines.
4. Vitamin D, along with adequate calcium as part of a well-balanced diet, may reduce the risk of Osteoporosis.

By. Dr. Shabtab Khalid

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