***Depression – An Epidemic***

***Depression – An Epidemic***

According to the World Health Organization(WHO), India is one of the most depressed countries in the world with a 36%(highest for a country) of Indians likely to suffer from major depression at some point in their lives. Today people talk about taking anxiety medication with the same ease as one would talk about taking blood pressure medication.In January, actoress Anushka Sharma said that she had sought treatment for anxiety and depression. Around the same time, her colleague Deepika Padukone too wrote about battling anxiety and depression. A lack of awareness about the illness is the reason why depression is one of the biggest silent killers today.

Depression is not just about personal suffering; it costs the nation in terms of productivity.

A. # Few Symptoms #:
– Overwhelming Sadness
– Difficulty in concentration and taking decisions
– Low self Esteem
– Feeling of guilt and worthlessness
– Disinterest in everything
– Social withdrawal and agitation
– Sleeping too less(insomnia) or too much (hypersomnia)

B. # Ayurvedic Remedies #:
1. Ashwagandha Churna- 1teaspoon with a cup of milk just before going to bed at night.
2. Brahmi Vati- 1 tablet twice daily.
3. Jatamansi Churna- 1teaspoon with honey twice daily.
4. Saaraswatarisht- 3teaspoon twice daily with equal quantity of water.

C. # Yogasanas and Meditation #:
– Savasana, Halasana, Anulom Vilom Pranayama
– Practicing Meditation daily is highly recommended.

DR. PREETI

DrPreeti Tewari's photo.
DrPreeti Tewari's photo.
DrPreeti Tewari's photo.
DrPreeti Tewari's photo.
DrPreeti Tewari's photo.

*Do You Know you are Vitamin-D deficient?*

*Do You Know you are Vitamin-D deficient?*

Vitamin D deficiency is fast becoming a national and global health concern.Around 70 to 80% of the Indian population has vitamin D deficiency.However the bigger concern is that most of the people are still not aware that they are vitamin D deficient.

Are you having joint pain,back pain, anxiety,sadness? You may be vitamin D deficient!!!

1. Symptoms-:
Fatigue, low back pain, muscle weakness, joint pains, decreased energy, irritability, loss of interest in activities and persistent sad or anxious feelings, poor concentration, reduced alertness etc.

2. Vitamin D Deficiency Associated Health Risks-:
~Bone and muscle pain and Skeletal Diseases
~Diabetes
~High Blood Pressure and other Cardiovascular Diseases
~Depression
~Brain Damage
~Week Immunity
~Auto Immune Diseases
~Cancer

3. Causes-:
~Complete body covering long robes and reduced exposure to sun.

~Even in sunny climates there is an increased prevalence of vitamin D deficiency. We all have heard about the dangers of skin cancer and the need for sunscreen to protect us from this disease. This knowledge and the preventive actions we take, have significantly decreased our vitamin D levels. Sunscreen protects so well against UV-B rays that an SPF of 30 decreases vitamin D synthesis in the skin by more than 95%.

~Many adults work indoors and wear more clothing during the work week, which leaves only about 10%-15% of their body exposed to UV for short periods, so they cannot meet their vitamin D needs through the sun alone.

~Allergy to milk and milk products.

~Stress.

~Age- It has been shown that as we age our body has a decreased ability to synthesize vitamin D from exposure to the sun. There can be as much as 25% reduced production over the age of 70.

~Malabsorption.

~A wide variety of medications, including antifungal medications, anticonvulsants, glucocorticoids, and medications to treat AIDS/HIV can enhance the breakdown of vitamin D and lead to low levels.

~Being overweight or obese may put you at risk for a vitamin D deficiency.Vitamin D is a fat-soluble vitamin, which means body fat acts as a “sink” by collecting it. So if you’re overweight or obese, you will need more vitamin D than a slimmer person.

~Dark Skin-Melanin is what gives skin its color. Lighter skin has less melanin than darker skin. Melanin is able to absorb UV-B radiation from the sun and reduce the skin’s capacity to produce vitamin D3 by 95%-99%. People with a naturally dark skin tone have natural sun protection and require at least three to five times longer exposures to make the same amount of vitamin D as a person with a white skin tone.

4. Test-:
25-hydroxyvitamin D blood test.

The normal range is from 20 ng/mL to 50 ng/mL.

5. Recommended Daily Dietary Allowances for Vitamin D –
600 IU(15 mcg) for those 1-70 years of age
800 IU(20mcg)for those over 71years of age .

6. Sources of Vit D-: Natural Sources
~Wild-caught fish (425 IU in 3 oz salmon, 547 IU in 3 oz mackerel)
~Egg yolks (41 IU per egg)
~Canned fish (154 IU in 3 oz tuna, 270 IU in 3.5 oz sardines)
~Shiitake mushrooms (40 IU in 1 cup)
Fortified Sources (Note: Not all brands are vitamin D fortified, so read labels carefully.)

~Milk: whole, nonfat or reduced fat (100 IU in 8 oz)
~Yogurt (80–100 IUs in 6 oz)
~Almond milk (100 IU in 8 oz)
~Pudding made with milk (49-60 IUs in ½ cup)
~Orange juice (137 IU in 1 cup)
~Breakfast cereals (50–100 IUs in 0.75–1 cup)
~Fortified tofu (80 IU in 3 oz)
~Oatmeal (150 IU in 1 packet)
~Cheese (40 IU in 1 slice)
~Margarine (25 IU in 1 teaspoon)

7. Vitamin D Deficiency Associated Health Risks-:
~Bone and muscle pain and Skeletal Diseases
~Diabetes
~High Blood Pressure and other Cardiovascular Diseases
~Depression
~Brain Damage
~Low Immunity
~Auto Immune Diseases
~Cancer

8. Recommendation for maintenance of normal Vitamin D level-:
~Expose your body for 30 minutes to morning sunlight(If you have dark skin, you may need as much as 10 times more sun exposure to produce the same amount of vitamin D as a person with pale skin.)
~Yoga posture Surya Namaskara for 20 minutes is also beneficial.
~Use milk and milk products fortified with vitamin D.
~Consume cod liver oil, fish, dry fruits, oranges, mushrooms, tofu, and egg yolk..
~Consume the vitamin D supplements as prescribed by your doctor.

Note-:
~In a vitamin D deficient person, oral 60,000 IU per week for 8 weeks followed by maintenance dose of 60,000 IU per month is a reasonably safe method to correct the deficiency.Please consult your doctor before taking the supplements as according to the specific disease the doses are also different.

~Vitamin D toxicity is usually caused by megadoses of vitamin D supplements — not by diet or sun exposure. That’s because your body regulates the amount of vitamin D produced by sun exposure, and even fortified foods don’t contain large amounts of vitamin D.

The main consequence of vitamin D toxicity is a buildup of calcium in your blood (hypercalcemia), which can cause poor appetite, nausea and vomiting. Weakness, frequent urination and kidney problems also may occur.

***Get your Vitamin D Test done today.

~~~Be Healthy and spread awareness to others also, so that together all of us help in reducing Vitamin D deficiency in India.~~~

Dr.Preeti.

 

 

DrPreeti Tewari's photo.
DrPreeti Tewari's photo.