Monsoon-vitamin D dilemma: Doctor explains what weeks of cloudy skies mean for sunlight exposure, sleep and mood
The current monsoon season brings a hidden health challenge for many across India. Prolonged periods of cloudy, overcast skies are limiting natural sunlight exposure, which is vital for the body to produce vitamin D. While India is often seen as a sun-soaked country, approximately 76% of the population already deals with vitamin D deficiency. The current weather patterns are making this issue harder to ignore.
Dr. Akhilesh Yadav, Director of Orthopedics and Joint Replacement at Max Super Speciality Hospital Vaishali, notes that the impact goes beyond just joint pain. Reduced exposure to natural light can disrupt the body's internal clock and sleep cycles. Many people find themselves feeling sluggish, tired, or experiencing mood fluctuations as the days remain gray and dim. This is due to potential shifts in melatonin and serotonin levels, which are tied to our exposure to natural light.
Certain groups remain at a higher risk during this season. This includes the elderly, those with darker skin tones, individuals who wear full-body clothing, office workers, pregnant women, and those who are obese. If you find yourself spending most of your time indoors due to the rain, the risk of deficiency increases significantly. It is important to pay attention to persistent symptoms like fatigue or unexplained body pain.
Medical experts advise against taking vitamin D supplements without a doctor’s guidance. Indiscriminate use of supplements is not recommended. If you suspect a deficiency, a blood test is the most accurate way to determine if you need medical intervention. Dosage should be specific to the needs of each individual patient.
To help maintain your health during the rainy season, doctors suggest simple lifestyle adjustments. Try to get outside whenever there is a break in the clouds, especially during the morning hours. Keeping your living spaces as bright as possible during the day and maintaining a consistent sleep schedule are also helpful. Focus your diet on vitamin D rich foods such as eggs, oily fish, fortified milk, and mushrooms. Staying physically active, even indoors, is a practical way to keep your energy levels stable while the sun stays behind the clouds.