Lockdown and Self Isolation – Deficiency of Vitamin D, impact on Skin and Hair
With lockdown at home and no exposure to the Sun and long periods of self-isolation can make it hard to get the recommended level of Vitamin D.
What is this Vitamin D or Sun Vitamin?
Vitamin D is a fat-soluble vitamin, with experts also referring to it as a hormone, because it has a hormone-like effect and it does not originate primarily from the diet. Instead, our body produces the vitamin D itself, but requires the UV radiation of the sun to generate it.
What is the importance of Vitamin D?
Vitamin D also called as Sun Vitamin, has been shown to be vital in the development of healthy bones and muscles, as well as being a factor in preventing other conditions. Among conditions like depression and fatigue Vitamin D deficiency also causes skin diseases and hair loss. It impacts on the bones, the muscles, the immune system, the blood vessels and much more.
How does Vitamin D affect your skin and hair?
A dull complexion can be a sign of a lack of Vitamin D. Your complexion may appear slightly grey, your skin not as plump or supple as usual, and you may also have darker under eye circles; this is because the skin needs Vitamin D for the skin cells to regenerate properly and remain healthy.
Vitamin D acts as an antioxidant, meaning that it’s able to help against fine lines and wrinkles. This vitamin helps your body to fight off free-radicals which are thought to cause lines on our skin and the general deterioration that comes with age. A lack of vital vitamin D sources could mean our wrinkles appear much deeper and more visible; a lack of vitamin D may also cause to develop new wrinkles at a much quicker rate.
Vitamin D deficiency is dry, itchy skin on the face, which may occur all over or on areas such as cheeks, chin and forehead. In some severe cases, those with a deficiency may also develop eczema, this is thought to be caused by an immune system dysfunction.
A deficiency in vitamin D can cause your skin to sweat and is considered to be one of the first signs of a problem. You will sweat all over your body, including your face which can cause your skin to become dry and irritated, as well as increasing your chances of breakouts.
Hair loss and alopecia:
Vitamin D3 deficiency has been linked to alopecia, also known as spot baldness.
How you can help your body to get enough vitamin D through your diet and careful sun exposure?
First and foremost, it is incredibly important that we all adhere to the instructions of the authorities on social distancing and lockdown, and go out only when necessary, but do also take care to ensure your Vitamin D intake does not drop to deficiency levels.
Here are few tricks to help our body get vitamin D
Trick 1: Let the Sun Shine In
UVB rays have an important role to play in encouraging our bodies to produce vitamin D. If you have a garden or a balcony, aim to spend 15-30 minutes outside daily. If you do not have access to outside space, use your outside exercise time to get some fresh air and a top up of vitamin D. It is generally understood that between 15 and 30 minutes of daily sun exposure will synthesis a sufficient level of vitamin D in most people.
The torso produces the most, followed by legs and arms, but the hands and face produce very little, so it’s advised to apply sunscreen to the face.
Always remember that the sun’s UV rays can be harmful to our skin and you should never let your skin become burnt or reddened during UV exposure. While the initial discomfort of sunburn can be relived with a cooling Aloe Vera After Sun, UV damage that extends to deep skin tissues is often irreversible. It remains important to apply sun cream regularly and liberally during the hottest hours of the day and when exposing your skin for the sun for a prolonged period of times do apply your sunscreen three times a day.
Trick 2: Sunshine Salad
Another way to increase your Vitamin D intake is through dietary changes. Oily fish and eggs are great sources of Vitamin D and can be used to make a health seafood or tuna salad.
Alternatively, you can get a Vitamin D boost from your breakfast. In addition to eggs, some cereals and spreads are fortified with Vitamin D.
Trick 3: Vitamin D Supplement
Some people are more vulnerable to Vitamin D deficiency than others, so if you think you’re not able to get enough Vitamin D through sunlight exposure or dietary sources, you may wish to consider taking a Vitamin D supplement. Also for all those who spend very little time outdoors it’s recommended take a daily supplement containing 10 micrograms of vitamin D.
If you do decide to supplement yourself with vitamin D, we strongly suggest that you take appropriate guidance from your General Physician or also can consult a Dermatologist.
Please consult your doctor further information about the appropriate dosage of Vitamin D. They may first suggest you to go for a testing for vitamin D deficiency.