You are not soaking up enough sun

You'd think the sunlight you get is enough to prevent a Vitamin D deficiency. But experts say that it's not 

Living in the sunny city isn't enough for your daily quota of Vitamin D, a vitamin most easily attained by the body through the absorption of sunlight. Dr Shonali Sabherwal, a certified macrobiotic food consultant explains why a large number of people are now Vitamin D deficient. It's not just about the sun.

Adequate fill 
Normally speaking, Vitamin D aids a large number of critical functions in the body without which systems begin to fail. It helps absorb calcium in the body and maintains phosphorus levels which are critical for bone development. It also helps with weight loss and reduces muscle fatigue and skin disorders. It improves your immunity and is also known to reduce the incidence of cancer and heart diseases. According to studies, adequate quantities of the vitamin also help combat depression and type II diabetes. In spite of your sun tan, you might still be deficient for the vitamin owing to the following reasons: 


Junk yard woes 
The kidneys play an essential role in converting Vitamin D into a usable substance for the body. Most people in cities suffer from what might be known as 'adrenal fatigue'. Lifestyle ills such as drinking excessive tea/coffee, not sleeping enough, consuming processed foods and too much salt end up having a snowball effect on your system. The adrenal glands located above the kidney regulates your stress response and immunity, which are affected adversely by these excesses. Better immunity, in turn, ensures better absorption of Vitamin D. Help your adrenals by resting adequately, cutting back on sugar and processed foods and eating more vegetables, grains legumes, etc.

Gut instinct 
In order to adequately absorb Vitamin D, the body needs to break down fat which doesn't happen if the digestive system is ailing. When someone suffers from diarrhea or colitis, there is no absorption of the vitamin as the food consumed passes through and is digested in the intestines instead of the stomach. In such cases, liver pumps in reserve Vitamin D that it stores in its system and if the liver is weak as well, the body is denied these stores. People advised to consume oil-based laxatives also suffer from low Vitamin D absorption.

Magnesium connect 
We need Vitamin D for efficient calcium utilization. Magnesium plays a huge role in the effective utilization of calcium and Vitamin D. It is responsible for stimulation of 'calcitonin' a hormone which increases calcium in our bones. Good sources of magnesium are soybeans, mung, black beans (kaala rajma), whole grains particularly buckwheat (kuttu), all millets (ragi, jovar, nachni, bajra), nuts and seeds especially sesame seeds etc and all green and leafy vegetales.

Most chocoholics have a magnesium deficient diet and crave magnesium and, therefore, crave chocolate. Chocolates also contain theobromine, a caffeine-like substance high on oxalic acid (chemical substance that leads to kidney stones and binds with calcium, preventing absorption). If used habitually, it inhibits overall mineralization in the body. If you must have chocolate, look for a good dark variety.

Grainy business 
Phytic acid, found in grains and legumes, binds with calcium and Vitamin D making it unusable. Soaking them in water for a while before cooking will neutralize the phytic acid content. 

Home remedies for diabetes

There is an alarming rise in the prevalence of diabetes in India. Thanks to our eating habits and sedentary lifestyle, even gestational diabetes is not uncommon. 

The sad fact is that it could affect the baby too. According to recent statistics, India has more people with Type 2 diabetes than any other nation. Who likes to take medicines everyday? Insulin and dialysis is even worse experience. And mind you, as opposed to the misconception, eating sweets is not the only cause for this disease. Stress and genes too play a major role in this. Although one cannot do much about it if it's genetic, it definitely doesn't harm to prevent it.

No, you don't have to pop pills everyday. Just a few changes in your foot habits and you can cut the risks to a great extent. Here are some things that you can do at home to prevent diabetes or reduce it if you already are affected by it.
Nobody likes bitter things. But isn't it better to take a fruit or a vegetable instead of medicines? Having bitter gourd juice on an empty stomach has proved to prevent diabetes. If you are too stubborn or enjoy eating bitter gourd, then you could make stuffed karela (bitter bourd) or fry them like chips and have them as a snack. This will not just bring a change in your menu and give a respite to your taste buds, but also be beneficial to your health. 


Soak a few seeds (1/4 tsps) of methi in water overnight. First thing after you brush your teeth in the morning, gulp down the methi along with the water.

Jambul fruit is considered as an effective medicine for diabetes considering its effect on pancreas. The seeds too can be dried, powdered and had with water twice a day.

The guava is among those fruits that are available in most times of the year. With its vitamin C property and high fibre content, this is perhaps one fruit that diabetics can fearlessly have. However, a recent study has shown that having guava with its skin can heighten the blood sugar levels, so make sure you peel off the skin before consumption.

Gooseberry/amla juice too cuts the blood sugar levels.

If you can't do without sugar in your coffee or tea, try and substitute honey.

Studies have shown that black coffee without sugar cuts the risk of Type 2 diabetes

Among other benefits, green tea is also helpful in reducing the blood sugar and insulin levels in the body

Talk to the eldest member in your family and am sure they will come up with a number of home remedies to prevent diabetes. Besides, make regular walk and exercise part of your routine. Reshmi AR