Experts warn of bone, immunity risks
Srinagar, Jun 24: Despite being blessed with ample sunshine and scenic open landscapes, Jammu and Kashmir continues to face a widespread yet often overlooked public health challenge—Vitamin D deficiency.
Health experts warn that inadequate exposure to sunlight, changing lifestyles, dietary habits, and harsh winter conditions are leaving a large section of the population vulnerable to low Vitamin D levels, impacting bone health, immunity, and overall well-being.
Dr S. Muhammad Salim Khan, Professor, Department of Community Medicine, Government Medical College (GMC) Srinagar, in an advisory highlighted that Vitamin D deficiency remains common in J&K despite abundant sunshine because effective exposure to sunlight is often inadequate.
“Long winters, short daylight hours, cold weather, and indoor lifestyles significantly reduce the body’s ability to synthesise Vitamin D. The situation worsens during winter months when ultraviolet B (UVB) rays are insufficient for adequate Vitamin D production,” he said.
Traditional clothing patterns in the valley also contribute to the problem, as heavy woollen garments commonly worn during much of the year limit skin exposure to sunlight. Many residents consume insufficient quantities of Vitamin D-rich foods, while access to fortified foods remains limited. Skin pigmentation affects Vitamin D production, with individuals having higher melanin levels requiring longer sun exposure. Obesity and sedentary lifestyles are also important risk factors since Vitamin D gets stored in fat tissue, making obese individuals more prone to deficiency.
Infants and children, adolescent girls, pregnant and lactating women, elderly persons, individuals with obesity, people suffering from chronic illnesses, and indoor workers, students, and healthcare professionals who spend limited time outdoors are at high risk, according to the advisory.
Musculoskeletal effects include bone pain, back pain, muscle weakness, leg pain, fatigue, increased risk of falls and fractures, osteomalacia in adults, rickets in children, and osteoporosis among the elderly. Beyond bone health, Vitamin D deficiency may result in reduced immunity, frequent respiratory infections, mood disturbances, depression and anxiety, poor sleep quality, and reduced physical performance.
Health experts stress that sunlight exposure remains the most important preventive measure. Residents are advised to expose face, arms, forearms, and legs to sunlight whenever feasible, preferably between 11:00 a.m. and 2:00 p.m. Recommended exposure duration is 15–20 minutes during summer and 30–45 minutes during winter, at least four to five days per week. People are also advised to avoid sunlight through window glass, as UVB rays are blocked.
Special recommendations for Kashmir winters include utilizing sunny afternoon periods, encouraging outdoor walking and physical activity, and ensuring schoolchildren spend time outdoors during daylight hours.
Non-vegetarian sources include fatty fish such as salmon, sardines, mackerel, and trout, fish liver oils, egg yolks, and liver. Vegetarian sources include UV-exposed mushrooms, fortified milk, fortified curd or yogurt, fortified breakfast cereals, and fortified plant-based milk. Adequate intake of calcium, phosphorus, magnesium, and protein is also essential for maintaining healthy bones.
The advisory further recommends regular physical activity, including brisk walking and outdoor sports for children and adolescents, while emphasizing weight management to prevent obesity-related deficiency.
According to public health experts, J&K has sunshine, but not necessarily enough effective skin exposure to sunlight. A combination of regular midday sunlight exposure, outdoor physical activity, Vitamin D-rich foods, and adequate calcium intake can reduce the burden of Vitamin D deficiency.
