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Every day, Sri Lanka is blessed with sunshine. The country is located in the northern hemisphere of the Earth. For the majority of the year, the UV index will be at a high level. Ideal Vitamin D is for all Sri Lankans, as per the paper.
The truth is that there are many vitamin D-deficient individuals, even regular exercise fanatics, in Sri Lanka. But, and most of them don’t fully realize this, it’s their own downfall for fitness without them ever considering it by that name.
What Vitamin D is all about regarding fitness. What’s really happening to fitness with Vitamin D?
Vitamin D is generally known as the bone health nutrient. True, it does help to absorb calcium and strengthen your bones. However, its part in fitness doesn’t end there.
Vitamin D is directly involved in muscle function. They are Vitamin D receptors present in all muscle tissues in the body. Muscle Vitamin D receptors are the receptors in every muscle in the body. The absence of sufficient amounts makes muscles less efficient at working, they can recover from exercise at a slower pace, and during exercise, the muscles would tire more quickly. Research has demonstrated that Vitamin D supplements can improve strength, speed and endurance in athletes who are vitamin D deficient.
Men also have another connection with vitamin D and men’s hormone production: vitamin D is a big influence on creating testosterone. Low Vitamin D is a good indicator of low testosterone, which leads to less energy, less motivation to train and slow muscle building. If the gym enthusiasts of Sri Lanka are endeavoring to make it to the gym and yet are not showing visible progress, then the lack of Vitamin D may very well be one of the reasons.
It also impacts immune activities. One of the most common excuses for not going to the gym is that he or she is getting sick. Vitamin D is one of the most crucial substances that help uphold a robust immune system. Lack of exercise leads to more frequent illness and shorter duration of recovery from illness.
Although the sun is considered to be an abundant source, why aren’t more Sri Lankans deficient?
This is shocking. How can anybody be deficient in the presence of so much sunshine in Sri Lanka!
The answer lies in the working of life in contemporary Sri Lanka.
Colombian folks who arrive at the office are normal citizens who depart the house early in the morning or shortly after the sun rises. They go to work in an enclosed bus, car, or 3-wheeler. They work in an office setting for 8-10 hours per day, in front of fluorescent lights. They go home at 6 pm when the sun is setting or has set. On the weekend, they stay inside or go to an air-conditioned mall or restaurant.
These individuals reside in a tropical country, but during the entire working week, hardly any sun is directly hitting them on their skin. Their Vitamin D Levels do not differ from those of people living in northern Europe during the winter months.
Those women who cover their entire bodies for their religious or cultural beliefs are at even higher risk. But with minimal sun exposure, the amount of Vitamin D produced in the skin is quite low, even with high exposure to sunlight.
Those with darker skin require much more sun exposure than ever lighter skin for the production of equivalent Vitamin D, something that applies to most Sri Lankans. This is because melanin, the pigment that colors the skin, is a natural sunscreen. It lowers the amount of Vitamin D that the skin is able to produce with the help of Ultraviolet rays.
If you exercise in an indoor gym in the evening or at night, then you are being exposed to zero amount of sunlight from your workout.
Here are some indicators that you might be deficient
Vitamin D deficiency is very common in many Sri Lankan gym-goers, as the symptoms associated with the condition are either easy to forget about or misdiagnosed as other ailments.
One of the most frequent signs is persistent fatigue, where sleep does not help you recover. You may be sleeping 7 to 8 hours and still exhausted. Vitamin D deficiency could be to blame.
For gym enthusiasts, a big warning sign is being limping and slow to get back to their activity. If you experience muscle pain for 3—4 days after your exercise routine, which used to give just 24 hours of pain, then maybe your system is not recycling/muscle building strongly enough to handle this exercise without soreness and tiredness.
How to Fix It
The first step is to get a blood test. Request to have a 25-hydroxyvitamin D test. You can get this done in most private labs in Sri Lanka for approximately 2000/2500 LKR. Ideally between 40-60 ng/mL. Below 30 is deficient.
If you are deficient, your doctor will probably prescribe a Vitamin D supplement. Don’t self-medicate. Vitamin D is fat-soluble, meaning that it can build up to dangerous levels if consumed at high doses without supervision.
If a person has a mild deficiency or wants to prevent a deficiency, it is wise for them to get ten to fifteen minutes of morning sunlight on their arms and legs each day. In Sri Lanka, the ideal window to open your windows would be from 7 AM to 10 AM, as here you can get enough UV rays to stimulate Vitamin D production without causing any harm to your skin. One of the easiest and most significant healthy habits for any Sri Lankan is going outside for a stroll in the morning, before work.
In addition, some foods contain tiny amounts of Vitamin D, such as oily fish (including tuna and salmon), egg yolk and fortified milk. These are insufficient to cure a deficiency, but they help to maintain normal levels along with exposure to the sun.
The Bottom Line
Many people assume that being in a sunny place will avoid Vitamin D deficiency; however, if you spend most of the day inside, this isn’t always the case. If you are battling tiredness, slow recovery and nonproductive workout sessions and don’t understand the reason, it might be time to check your Vitamin D level.
Just a blood test, 15 minutes of morning sun and a supplement, if necessary, could be a world of difference in how you feel and operate.
The sun shines for free and is accessible every morning. Take a walk before you head into work, welcome to your muscles, emotions, and immunity!
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