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Published on: Apr 16, 2020
1 minute read
By: Dr Rajan Choudhary

Vitamin D: The One Time We Will Recommend Supplements

Whilst we wouldn’t recommend taking multivitamins unless advised by a doctor, vitamin D is a different beast. This vitamin is special as we can produce it in our own bodies from cholesterol, with one step of the reaction requiring sunlight, and another two steps performed in the kidney and liver. The vitamin is key in maintaining calcium balance in our bodies, ensuring that we have enough to keep our bones strong and well mineralised, but not to excessive levels that can cause nerve dysfunction, muscle spasms and even cardiac arrythmias.

As we have moved to working indoors in offices, with more sedentary lifestyles at home, vitamin D deficiency has become more of a problem. This is especially true as you travel to countries which are closer to the north or south poles, as in winter times sunlit hours become shorter, and cloudy weather becomes more prevalent. People with dark skin have more melanin in their skin, designed to block UV light, and are more prone to deficiency. Similarly, people who cover their skin for cultural reasons or due to health reasons (sensitive skin or a history of skin cancer) may face similar issues.

In many European countries Vitamin D deficiency is common across the population, but largely undiagnosed except in the most severe of circumstances. Symptoms can be very generic, including fatigue and tiredness, depressive symptoms, muscle pain, with more severe deficiencies leading to osteoporosis (weaker, more brittle bones).

In the elderly this can lead to a higher risk of fractures after a fall. Whilst the bone may take weeks to heal, the physiological and psychological implications often last months, and sometimes a person may never recover to their baseline without intense physiotherapy and support from their regular physician. For this reason elderly patients are often put on bone protection with weekly doses of Vitamin D.

What about the general population? Well, the advice may surprise you. Though we have advocated against immune boosting foods, multivitamins and many fads that propagate on social media, we would actually advise people to take vitamin D supplements, especially those who are at risk of deficiency:

Limited sun exposure on skin
Darker skin
Living in cloudy regions or countries with lower sun exposure
Vegans, or those with a poor diet
Pregnant and breastfeeding women,
Elderly (above 65)
Those with obesity or have had gastric bypass surgery

In these instances, we would recommend supplementing your diet with Vitamin D at low doses. This advice is evidence based, and supported by the UK Clinical guidelines (National Institute of Health and Clinical Excellence), guidelines that are very stringent in providing treatments that have strong evidence and unbiased, highly critiqued research behind them.

Dr Rajan Choudhary, UK, Chief Product Officer, Second Medic Inc

www.secondmedic.com

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Healthy & Happy Travels: Your Ultimate Guide to Eating Right in India!

Traveling across India is a feast for the senses, but it can be tricky to balance tasty local flavors with healthy eating habits. Whether you’re exploring bustling cities, scenic mountains, or coastal beaches, making smart food choices will keep you energetic and feeling great. Here’s how you can enjoy healthy, fresh, and local meals without carrying pre-packed snacks!

Pick Local, Fresh & Seasonal Foods

India’s diverse geography offers a wide variety of fresh, seasonal fruits and vegetables. Wherever you go, opt for:

· Fresh fruits from local vendors – bananas, papayas, apples, guavas, and pomegranates.

· Coconut water in coastal areas – a natural electrolyte booster.

· Sugarcane juice or fresh lime soda – a refreshing alternative to packaged drinks.

· Local green veggies – go for saag (mustard greens) in North India, avial (vegetable stew) in South India, and fresh salads in organic cafés.

Choose Healthy & Hygienic Street Foods

Street food is an integral part of Indian travel, but not all of it is unhealthy! To eat well while enjoying local flavors:

· Prefer steamed or roasted options over fried ones – go for steamed momos instead of deep-fried samosas.

· Try chaat with boiled ingredients like chana chaat, sprouts bhel, or corn chaat instead of deep-fried puris.

· Opt for tandoori items like tandoori roti, grilled paneer, or chicken over oil-heavy curries.

· Pick stalls that prepare food fresh in front of you and avoid pre-cooked items sitting for long hours.

Order Smart at Restaurants

Dining out while traveling doesn’t mean you have to compromise on health. Here’s how you can make better choices:

· Ask for less oil, butter, or ghee in your dishes.

· Choose roti or phulka instead of naan or parathas.

· Prefer dal, grilled paneer, or stir-fried veggies over creamy curries.

· Order curd or buttermilk instead of sugary desserts.

· Go for freshly squeezed juices instead of aerated drinks.

Opt for Wholesome Breakfasts to Start the Day Right

Breakfast is the most important meal while traveling. Instead of sugary or deep-fried foods, choose:

· South Indian: Idli with sambar, dosa with minimal oil, upma, or poha.

· North Indian: Plain paratha with curd, dal cheela, or sprouts salad.

· Western options: Scrambled eggs, multigrain toast, or fresh fruit bowls.

This keeps you full longer and provides the energy needed for travel activities.

Smart Choices at Train & Airport Stops

Whether you’re on a long train journey or catching a flight, you can still eat well with these choices:

· At railway stations: Choose fruit vendors, plain idli/dosa stalls, or fresh sandwiches over fried snacks.

· At airports: Opt for salads, yogurt, or fresh juices from cafés instead of processed foods.

· On trains: Order IRCTC e-catering meals that offer healthier alternatives like dal-rice, chapati-sabzi, or grilled options.

Stay Hydrated & Avoid Sugary Drinks

Travel can lead to dehydration, which often makes you feel hungry when you’re actually just thirsty. Keep yourself hydrated by:

· Drinking filtered or bottled water instead of aerated drinks.

· Choosing buttermilk, lassi, green tea, or herbal tea over high-sugar milkshakes or energy drinks.

· Avoiding excessive chai or coffee with added sugar – opt for black tea or lemon tea instead.

Practice Mindful Eating & Portion Control

Traveling often leads to overeating, especially when trying new cuisines. Here’s how to stay balanced:

· Eat smaller:more frequent meals instead of one heavy meal.

· Stop eating when full : avoid stuffing yourself just because the food is delicious!

· Share portions: when trying multiple dishes to avoid overconsumption.

· Listen to your body: if a dish feels too oily or heavy, balance it with something light later.

Final Thoughts

Traveling in India doesn’t mean you have to sacrifice health for taste. By making small, smart choices, choosing fresh, local food, and maintaining hydration and balance, you can enjoy your journey without feeling sluggish or unhealthy.

Next time you hit the road, try these healthy travel hacks and enjoy India’s rich flavors the right way!