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While people are living longer lives these days, they’re not necessarily living better lives. With increasing age comes an increase in chronic medical problems, such as disease, arthritis, chronic pain or sensory impairment.

Known as the “sunshine vitamin,” vitamin D is produced in our bodies when sensors in our skin cells absorb the UVB rays from the sun. With people spending more and more of their time indoors, vitamin D deficiency is widespread among people of all ages.

Here are some healthy dietary and lifestyle changes that could up your Vitamin D and B 12 levels…

1. Eat a diet rich in whole grains, dark leafy vegetables like broccoli and spinach, nuts, seeds and sprouted cereals.
2. Avoid all refined sugars and foods.
3. Eat dishes that are cooked and stewed rather than raw foods. Long cooking increases the yang/active energy in the body.
4. Go for morning walks and get as much sun as possible between 7–9 am.
5. The sun is also effective between 4–5 pm daily, so plan your outings accordingly. Half an hour of direct exposure to the hands, face or feet in bright sunlight is sufficient. Sunlight through a closed window won’t help, since glass blocks UV light.
6. Instead of gym, go cycling in the open. It is great for toning the knee muscles.
7. Keep weight training for inside the gym; do all your cardiac out in the open.
8. Sunscreen lotion and dark clothing also reduce the amount of vitamin D manufacturing in the body.

After adjusting for age and daily energy intake, the women who consumed less than half of the RDA for vitamin D had significantly lower mean QOL scores for all five scales compared with women in the middle and highest vitamin D intake groups.


Feeling low on energy and experiencing fatigue or pain in the body? The doctor will tell you to get your Vitamin D (also known as the sunshine vitamin) and B12 levels tested. Due to enclosed office spaces, a sedentary lifestyle and lack of exercising, more and more youngsters are falling prey to these two deficiencies, which need to be taken seriously.

B12 is primarily responsible for red blood cell formation and plays an important role in the health of nerve tissue and brain function. Usually, when people are deficient in B12, they are fatigued and have a weakened immune system. “In macrobiotic understanding, the body needs a healthy balance between the yin and yang. Both B12 and Vitamin D deficiencies are generally symptoms of a highly imbalanced yin and yang. So we need to first find ways to activate and energise the system. We need more exercises, motivation-driven jobs, a positive outlook and more physical activities,” says macrobiotic specialist Tarika Ahuja.

However, it is Vitamin D deficiency that is more rampantin may places. “Every second person in the metros is Vitamin D deficient,” says an Orthopedic. “The biggest cure is adequate exposure to the sun on a daily basis,” they adds.