Sunlight. Yep, that big glowing thing in the sky we all complain about when it’s too hot. Ironically, it’s also the best source of Vitamin D — something most Indians desperately lack. And no, I’m not exaggerating. Studies suggest that over 70% of Indians are deficient. Shocking! Sun all year, but still low Vitamin D. Something’s off.
Here’s what you’ll get in this article:
- Why just “catching some sun” while checking emails won’t cut it
- Three Ayurvedic practices that actually work (and are easy, promise)
- How sunlight, water, and a few foods can help your mood, skin, and energy
- Practical tips for busy city lives — balconies count!
- Quick takeaways so you don’t have to rely on pills
Sound good? Let’s dive in.
Why Vitamin D Deficiency Happens Even in Sun-Rich India
So here’s the thing — India has plenty of sunshine. But most of us spend our lives staring at computer screens, dodging traffic, and hiding from the “hot sun.” The result? Vitamin D deficiency sneaks in.
Some reasons:
- Indoor lifestyles: Offices, apartments, malls… basically, the world you live in. Sunlight rarely touches your skin.
- Pollution: Smog and dust actually block UVB rays. Yes, those little rays are crucial for Vitamin D.
- Cultural habits: Long sleeves, sunscreen, umbrellas — all for “fair skin” — ironically blocking the very thing that keeps us healthy.
- Diet gaps: Most Indian diets don’t have enough fatty fish, mushrooms, or fortified milk. Sunlight should compensate, but it rarely does.
And yes, just standing near a sunny window for two minutes? That’s barely anything. Your body needs direct exposure.
3 Ayurvedic Practices to Naturally Boost Vitamin D
Here’s where it gets interesting. Ayurveda isn’t just about rituals; it’s practical, and guess what — modern science backs a lot of it.
1. Surya Snan (Sunbath) — More Than Just Vitamin D
You know how we always hear “get some sun for Vitamin D”? Most people get it wrong. I did too. A quick glance at the morning sun while sipping coffee? Cute, but useless.
- Best times: Sunrise to 8 AM, or 4–6 PM. Avoid harsh midday sun unless you want to look like a roasted snack.
- Duration: 15–20 minutes. Arms, legs, face. Yes, sweat is okay — it’s your body thanking you.
- Urban tips: Small balcony works. Light cotton clothes are fine. Bring a glass of water; it helps detox.
Extra perks? Your brain gets a little sunshine boost. Mood lifts. Skin glows. Even joints feel happier. And honestly, sitting there doing nothing… it’s kinda peaceful.
2. Sanchalit (Sun-Charged) Water — Yes, Really
Ayurveda has this neat trick called Sanchalit water — water charged by sunlight. It sounds mystical, but it’s backed by modern science. Sunlight energizes water molecules, making them more “bioactive.” Drink it, and your body feels a subtle uplift.
How to make it:
- Take 1–3 liters of clean water in a glass or clay bottle.
- Leave it in sunlight for 5–8 hours. Don’t use plastic. Fridge is a no-go.
- Sip throughout the day — or even lightly splash on face and eyes.
Benefits? Energy boost, better hydration, mild detox. And yes, it even helps Vitamin D absorption. Perfect for busy city mornings — leave it on your balcony while you scroll Instagram or check emails.
3. Food — Desi Milk, Ghee, and Mushrooms
Food still matters. Sunlight alone can’t fix everything. Ayurveda recommends:
- Desi cow milk: Especially native breeds. High in Vitamin D precursors. To get most out of milk, drink it the right way.
- Ghee: 2–4 tsp/day. Helps your body absorb fat-soluble vitamins. Bonus: it’s tasty.
Do this consistently, along with sunlight and Sanchalit water, and your Vitamin D levels improve naturally. No pills, no gimmicks.
Bonus: Tratak — Eye & Brain Boost
Tratak is an advanced technique where you gaze at the rising or setting sun. Don’t panic — it’s safe if done right. Beginners can use a drop of ghee in the eyes.
- Improves eye health
- Boosts brain focus and mental clarity
- Helps reduce stress and mild anxiety
Even in busy cities, a few minutes of Tratak during sunrise can make you feel… weirdly calm, like your brain finally had a proper stretch.
Urban Life Tips — Fitting Sun & Ayurveda in Your Schedule
I get it. City life is hectic. But here’s a realistic plan:
- Morning balcony sun before coffee or tea
- Sanchalit water next to your desk
- Ghee + milk with breakfast or evening snack
- Tratak while waiting for morning tea to cool down
Even 2–3 sessions per week make a difference. Consistency > perfection.
Real-Life Signs You’re Improving
Wondering if these practices actually work? Look out for:
- Better energy levels (less coffee needed, yay!)
- Mood stability — fewer mid-day slumps
- Glowing skin and healthier hair
- Reduced bone or joint discomfort
Simple, observable, and all-natural.
FAQs
Key Takeaways
- Sunlight is still the best Vitamin D source, but timing matters.
- Ayurveda gives practical, simple solutions — Surya Snan, Sanchalit water, Tratak, and diet.
- Urban life challenges can be overcome with small, consistent rituals.
- Vitamin D affects bones, brain, skin, and mood — don’t ignore it.
Start today. Expose arms to morning sun, sip Sanchalit water, eat ghee, and see how your energy, mood, and vitality improve. No pills required.
Nikita Palesha is a wellness advocate and eco-conscious writer who shares simple, sustainable tips for everyday living. She’s passionate about mindful choices that support a healthier planet and a balanced lifestyle.
