Weeks of overcast skies across India this monsoon are quietly draining sunlight-starved bodies of vitamin D, and doctors say the fallout shows up not just in tired joints, but in disrupted sleep and low mood, right when the rains are at their heaviest.Despite living in a country soaked in sunshine most months, 76% of the Indian population is already deficient in vitamin D. And monsoon doesn’t cause the problem so much as it makes an existing one much harder to ignore. During the season, prolonged overcast skies and reduced sunlight exposure significantly cut down the body’s ability to produce vitamin D, and even stepping outdoors may not help much since clouds block the UVB rays the skin actually needs.We spoke to Dr. Akhilesh Yadav, Director – Orthopedics & Joint Replacement, Max Super Speciality Hospital Vaishali on the monsoon-vitamin D paradox.
Can reduced sunlight exposure during the monsoon significantly affect vitamin D levels, and who is most at risk of deficiency?
Dr. Akhilesh Yadav: Proper sunlight is essential during monsoon season since it can inhibit the production of vitamin D in one’s skin unless individuals are spending more time indoors. Even though a few weeks of cloudy weather may not lead to a deficiency in everyone, those with low vitamin D levels already will be the ones most at risk. Elderly people, people with dark skin color, people wearing full-body clothing throughout their life, those working in an office, pregnant women, and obese individuals fall into high risk categories.
Beyond vitamin D, can prolonged cloudy weather and less exposure to natural light affect sleep patterns, energy levels or mood?
Dr. Akhilesh Yadav: Natural sunlight aids in regulating the internal clock of the human body and also affects hormones responsible for sleepiness, alertness and mood. Prolonged cloudy conditions with little sunshine may result in elevated melatonin levels that can affect the energy level of individuals. It may affect serotonin levels as well since serotonin is responsible for moods and waking up the people who are affected. Because of that, the period of rains makes some people feel tired, unmotivated, unable to concentrate, or feel mild fluctuations in their moods.
Does the monsoon change our body’s circadian rhythm, and can it lead to feeling sleepier or more sluggish during the day?
Dr. Akhilesh Yadav: While the monsoon season does not directly affect circadian rhythm, reduced daylight hours, cloudy weather and lower temperatures can somewhat hinder the sleep-wake cycle. In turn, people may feel sleepy, less energetic and less active during the day. To ensure the body’s clock works well, it’s recommended to maintain the same routine for sleep and waking, go outside in the morning light whenever possible and stay physically active during the day.
For people who get little sunlight during the rainy season, should they consider vitamin D supplements, and when is testing actually necessary?
Dr. Akhilesh Yadav: It is unadvisable to take vitamin D supplements indiscriminately without medical support. Those with risk factors or persistent symptoms like fatigue and body pain will benefit from testing and supplements under a doctor’s supervision while someone experiencing deficiency should rely on a blood test. It is best not to use supplements indiscriminately and it is preferable that the dosage is made specifically for each patient.
What simple lifestyle habits can Indians follow during the monsoon to maintain healthy vitamin D levels, better sleep and overall energy?
Dr. Akhilesh Yadav: Take advantage of the sunshine during the day, especially in the morning. Make sure your diet consists of vitamin D rich foods such as eggs, oily fish, fortified milk and mushrooms, among other similar foods such as protein and calcium. Follow a regular sleeping pattern and have physical exercises while avoiding screens prior to sleep. Making sure rooms are bright during the day and staying active can be beneficial, as well.Medical experts consulted This article includes expert inputs shared with TOI Health by:Dr. Akhilesh Yadav, Director – Orthopedics & Joint Replacement, Max Super Speciality Hospital VaishaliInputs were used to discuss how rainy days affect the vitamin D levels in the body.