“This fatigue must be because of Vitamin D deficiency, I have told you a couple of times to get yourself tested”; my friend preached me when I was dealing with very low energy level. Finally, I decided to get myself checked and to my surprise, I was diagnosed with a Vitamin D deficiency. It was below the normal deficiency level. That explained the severe lack of energy.

Despite making healthy choices (though they are not mostly), we need to ask ourselves if there is anything we are doing wrong?

Any guesses? Ok! Let me tell you! We do miss things that are quite obvious. We ignore the fact that Vitamin D is a vital element for human health and we don’t realize that we are missing a walk in sunshine. You know, even if you are taking foods rich in Vitamin D, it can’t be active if you are not spending time in the sunshine.

Vitamin D is much more common than most people think. According to one research “3 out of 4 people are Vitamin D deficient”, says Dr. Omar Chughtai, Director Operations at Chughtai Lab while addressing to the team.

Symptoms of Vitamin D Deficiency

Vitamin D deficiency causes

  1. Muscle weakness
  2. Depression
  3. Poor skin health
  4. Acne
  5. Weak immune system

Risks Associated with Vitamin D Deficiency

For many people these symptoms look fine, as they think it is a common thing to happen. Without having these symptoms, low levels of Vitamin D is associated with the following risk factors:

  1. Increased risk of death from heart disease
  2. Increased risk of blood pressure
  3. Risk of diabetes
  4. Cognitive impairment in elderly
  5. Severe asthma in children

If you feel that you are having these symptoms, talk to your doctor. He will possibly recommend you a blood test. Blood test is one of the best ways to determine your Vitamin D level. At Chughtai Lab, Vitamin D test is conducted on a daily basis and you can get your Vitamin D test result within a few hours.

How can you assess your Vitamin D report?

Normally scale is incorporated in the reports that can guide you about your Vitamin D level. At Chughtai Lab, we believe that lab reports should be easy to understand. That is why we introduced colored scale for the lab reports, including reports for Vitamin D. The scale is shown below. If your value falls in red and yellow zone it means you are below normal level of Vitamin D and green zone means that your level of Vitamin D is normal.


Vitamin D Scale

How can you overcome Vitamin D deficiency?

  • If you are Vitamin D deficient due to any reason, you should take foods that are rich in Vitamin D. For example eggs, vegetables, fish, milk and Portobello mushrooms.
  • Sun exposure is also necessary with a balanced diet. Vitamin D activates in a human body on the basis of sun exposure. It is suggested to expose your skin with sunrays at least for 15 to 30 minutes.

In addition, there are some supplements available which that includes tablets and injections. After taking up some supplements on the recommendation of your consultant, you must go for a follow up test after 3 to 4 months for Vitamin D.

Do you know where you are on the Vitamin D scale? Get yourself checked now! For test details you can also call us at 03 111 456 789.



We make health choices that cover basic health needs and provides optimal support for a healthy you. Though we try a lot, but still let’s rethink, is there anything that we may miss?


Yes! At times we overlook the fact that Vitamin D is an important element for human body and we usually miss to walk in the sunshine. We all need sunshine for our skin to produce vitamin D.


Vitamin D is important building block of body. It needs to build bones, protect against cancer, and strengthen your immune system. One research states that Vitamin D deficiency is the most common medical illness and affecting over one billion people. Deficiency of vitamin D is also linked with depression, diabetes, and heart problems.


Another fact is that you can overcome the Vitamin D deficiency before it gets too late. Before taking any further step, it is imperative to know if you are Vitamin D deficient or not. Identifying vitamin D deficiency can be a tricky thing to do.


So, Here are some signs to show that you are D- deficient.


Sleepy You!

You may feel tired all the time. You feel exhausted even if you are getting a proper sleep. Vitamin D deficiency is associated with sleeping disorder. According to one study it is said that lower level of vitamin D is linked to higher level of daytime sleep.


Sleepy - Vitamin D

Sweaty You!

A sweaty forehead is one of the first classic obvious symptoms of Vitamin D deficiency. If you find yourself gleaming even when you have normal body level, you seriously need to have more vitamin D.


Moody You!

Mood swings; having blues may link to vitamin D deficiency. Vitamin D receptors are found in many areas of brain, including areas that are related to depression. According to research in The Journal of Clinical Endocrinology & Metabolism, women who have low level of vitamin D in their body are twice as likely to combat depression.






Bones! It Hurts.


D- deficiency causes aches and pains in bones and muscles. Adults who have low level of vitamin D in their body may suffer from this pain. This deficiency is also a common risk factor for poor fracture healing.





Do I need to get myself checked?

If you feel that you are having these symptoms, talk to your doctor. He will possibly recommend you a blood test. Blood test is one of the best ways to determine your D level. You may also discuss ways to boost your vitamin D level on time.





Vitamin D is vital for muscles, bones and health. Research suggests it may have other benefits too, such as protecting against colds and fighting depression. Vitamin D is made in our body through exposure of sun’s ultraviolet (UV) radiation. Deficiency of Vitamin D may cause some serious problems like cancer.




Here are some ways to help you get enough vitamin D.


Take a balanced amount of Sunlight

UV radiation, Sun exposure is the best source of vitamin D. It prompts the body to make vitamin D, but too much sun exposure can increase risk of skin cancer. Nevertheless, a little amount of sun exposure without sunscreen can do the trick. 


Intake of food rich in Vitamin D

Eat foods that are rich in Vitamin D. Rich sources include egg, milk, fatty fish, some margarines and many more. Food, however, only makes a small contribution and it is difficult to get enough vitamin D from diet alone.




Exercise on regular basis

Regular exercise aids production of vitamin D.


Intake of enough Calcium

Vitamin D and calcium works together to make your bones strong. Make sure you get enough calcium by including a collection of dairy products, leafy vegetables, fish, nuts and almonds in your diet. 


Limit caffeine intake

According to research caffeine may interfere with vitamin D receptors and inhibit its absorption. So avoid over consumption of caffeine products like coffee, tea, and caffeinated soft drinks.



Speak to your doctor

Speak to your doctor if you are at the risk of low vitamin D. You might have low vitamin D if you get little or no sun exposure. Speak to your doctor before taking supplements or any medication.




Get tested for vitamin D deficiency

Get yourself checked to know if you are at risk of vitamin D deficiency. This New Year Chughtai Lab is offering 30% discount on vitamin D test. So get yourself checked now.








We all have some kind of skin problems at some time of age. People have different skin textures which are normal, dry and oily. On the basis of this difference we need to treat our skin issues accordingly.

Mostly the skin issues happens to occur at the onset of teenage that is obviously because of the hormonal changes which is occurring inside our body.

We see many people around us having a flawless skin this quality of skin is surely controlled by the genes; some are blessed with fresh, glowing and flawless skin.

Have you ever ponder on the thing that what are those different things and habits that you are lacking off which other’s with flawless skin don’t?

Don’t worry we are here to help you in that. Below I am going to mention all those important factors and habit that you need to start in order to get a flawless skin.

Eat Healthy

1 2

We are what we eat! It’s a fact.
Incorporating healthy foods like fresh fruits and veggies, whole grain, omega 3, in your diet will help your skin to get more shiny and glowing.


Stay well Hydrated


Water is essential part of our body. Our body consists of up to 60% of water and our skin is 15% of water. Take plenty of fluids, drink 8 glass of water in a day and you can also opt to have different fresh juices of seasonal fruits. Make it a habit.

Water and fluids helps in cleansing our skin. It aids in removing the waste materials out of body and removing excess oil and dirt.


Avoid excessive Sunlight


To keep you skin radiant and fair you must need to avoid the excessive exposure to sunlight because its rays not only damage your complexion but also it can be dangerous factor for skin cancer.

Sunlight is also important for your health though, as it is the source of Vitamin D. for this you need to make sure that you should expose yourself to sunlight in the morning when it’s not too hot.


Take care of your Acne


Pimples and acne are mostly very common on oily skin. Eat less oily fried food.

Almost everyone has a very bad habit to pinch and popping of a pimple which not only results in permanent scars but also spreads the infection.

These permanent spots and scars of pimples take a lifetime to heal and mostly never fade away. So be careful if you love your face!!!!


Moisturize and Exfoliate


Moisturizing with good lotions and even natural products like milk and cream always enables your skin to get more shiny, smooth and soft, but what else helps is periodically exfoliating your skin with Oats, Bengal gram flour, Lentil powder and Orange peel.


Exfoliating rubs the dirt, blackheads etc and it peels off the dead cells and leaves your skin with smoothness.


Remove makeup before you Sleep


We all have a bad habit to forget the cleansing and removing of makeup before going to bed.


Ensure that you remove your makeup with good moisturizing lotion before you sleep.


Try these simple habits and enjoy glowing, Flawless skin.



World Osteoporosis Day is observed worldwide on 20th of October to spread awareness about bone health and its importance world wide especially among women. The day marks the launch of a yearlong campaign dedicated to raising global awareness of the prevention, identification and cure of osteoporosis.
Females are at higher risk of developing osteoporosis and broken bones. According to a fact approximately one in two women over age 50 will break a bone because of osteoporosis. Osteoporosis is a disease of the bones. People with osteoporosis have weak bones that can break easily that can lead to further disability. Even it can make hard for affected persons do daily tasks by themselves such as walking. 
Osteoporosis can affect all bones in the body but breaks are most common in the wrist, hip and spine, also called vertebrae. Vertebrae consist of a series of small bones forming the backbone and support the whole body. If osteoporosis occurs in vertebrae then it can lead to serious problems for women. Day to day activities like lifting heavy objects, climbing stairs or bending forward can cause fractures in this area. 
Some common symptoms of osteoporosis are as follows 

  • Back pain
  • Hunched posture
  • Height loss
  • Curve in the back
  • Sloping shoulder
  • Protruding abdomen 
Risk factors of getting osteoporosis: 
There are multiple risk factors that can raise your chances of developing osteoporosis. Some risk factors that you can’t change are 

  • Gender
  • Age
  • Ethnicity
  • Family history
  • History of previous fracture
Other common risk factors that you can change 

  • Poor diet
  • Physical inactivity
  • Smoking
  • Medications
  • Low body weight
 How one can prevent weak bones? 
If your bones are weak, it means your bones are more vulnerable to get a fracture and more likely to break. The best way to prevent weak bones is to work out to build strong bones and that’s not a tough thing to do. You need to set some parameters for yourself. You should make sure that you are getting enough nutrients necessary for building of strong bones. There are steps you can take to slow the natural bone loss with aging and to prevent your bones from becoming weak and brittle.   
  1. Get enough calcium each day. Getting calcium through food is definitely better since the food provides other nutrients that keep you healthy.
  2. Get enough vitamins each day. Vitamin D is very essential for human body as it helps your body absorb calcium from your body. Vitamin D is produced when you expose your skin to sunlight. Make sure that your body is getting enough vitamin D because low levels of vitamin D decline absorption of calcium. Although it is difficult to get vitamin D from food but vitamin D fortified milk or egg can increase vitamin D level.
  3. If you are having balanced diet then it means you have all essential nutrients in your body. So stay healthy with balance diet because the healthier you are the more active you will be.
  4. Keep moving in order to improve your muscle strength thus helping you in maintaining balance.


Osteoporosis can be prevented. People of all ages can get involved in protecting their bones. So be aware today and hope for the best tomorrow.

Winter is right around the corner and it seems like the perfect time to come back in to shape. It’s time to shed off those extra kilos, which you gained by rewarding yourself with sweet muffins and cold soft drinks to lower effects of the blazing summer heat.
Personally I love winters! You get to sit in the sun; you take in vitamin D and enjoy the taste of various dry fruits. But at the same time it is important to look smart too as in winters you are covered with heaps of clothes to stay warm. Being fit and healthy not only makes you stand out from the crowd but it also makes you start believing in your own abilities i.e. you feel confident.
I come across a lot of people who don’t consider obesity to have damaging effects on their health. In my blogs I constantly stress on the fact that being over weight is a major problem that should be taken seriously. The leading cause of obesity in men and women is their inactive lifestyle and constant addition of different foods to the diet.
weight loss
No doubt it takes time and effort to exercise and follow a certain diet plan but it’s not impossible. Make small changes in your daily routine and gradually you’ll see the change. Following are some simple tips to lose weight:
  • Add in healthy goodies you really love. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.
  • If the word “exercise” haunts you, avoid it. Maybe the trick to enjoying a workout may be to never call it working out.
  • Do you find it hard to go out for a walk everyday? Try these simple tips and walk your way through the day. Park your car at the back of the lot. Hike the mall, being sure to hit all the levels. Take the stairs every chance you get. Sign up for charity walks. Mop the floors. Get off the bus before you stop and walk the rest of the way.
  • Keep yourself hydrated. When you drink a lot of water, you stomach appears to be full and you end up eating less.
  • Go slow on the sweets. Try to avoid loading your self with extra calories.
I know it is hard to lose weight, but a little motivation with a dash of music serves as the perfect recipe for a weight loss. I can proudly say that I have’ been there; done that’ as I myself have lost a couple of pounds with self-determination. Before you think of losing weight, do consult a dietician to follow a proper weight loss diet and feel the difference. 

The weather has started to warm up indicating the summer is here. With the seasonal changes the nutritional need of your body also changes. You have to adopt some healthy eating habits, especially in summers. Basic needs will be the same as you are supposed to a eat balanced diet, have an eye on your calorie intake. However you have to pay attention to some extra needs of your body when the temperature outside start to rise.Summer weather provides an excellent opportunity to go on vacations and you indulge yourself in different extracurricular activities. No doubt summer means fun in the sun but you should be aware of the drawbacks of summer if you are not balancing your living with the high temperature. Sunshine is good as it is a vital source of Vitamin D but what if you are unaware of the harmful effects of abundant sunshine? This may cause dry skin and hair, eye damage and other related ailments.As you have an excellent opportunity of vacations you also have some nutritional challenges that are should be encountered. Long, hot days mean you need to pay more attention to the health of your body by replenishing lost fluids and incorporate your regular healthy habits in summer.By following simple nutrition tips you can stay healthy in these summers and can enjoy your summers with all healthy and fruitful activities. Some nutritional tips are as follows


  • Drinking water the most important thing to be taken care of. We often because of our laziness ignore the accurate amount of water needed on a daily basis. Don’t do this with you. You should make sure that you are taking enough water in your diet. Water assists in making all your bodily functions work properly. It is recommended to drink a minimum of eight glasses of water per day. You can also take water in another form.
Healthy Summer Diet
  • You should be smart enough in eating fresh salads during the summer. The best part in eating salads is you don’t have to cook it. It can be prepared easily plus choose wisely the ingredient you are using in salads, as it is better to use lemons and olive oil is healthier than a creamy salad.


  • Many fruits and vegetables are part of the summer season and are of great nutritional value. So make sure that you are enjoying seasonal foods. Summer fruits and vegetables like berries, avocados and watermelon are light summer foods that are packed with all-important nutrients and hydration thus helps your body in enjoying a healthy life.


  • Protein is an important part of your diet, especially in summer season. It also helps your hair stay healthy that can be rough in summer seasons, so get in your protein. Some protein rich foods are beans, eggs, yogurt, soy oil and milk.


  • Last but not the least nutritional tip is that make sure your food is fresh. This should be of a particular concern in summers because the temperatures get warmer and food spoils more quickly. Freshness of food is very significant to avoid summer health problems especially food poisoning. 
Are you ready to fight with the disadvantages of summer? Summer is beautiful but as long as you are taking care of yourself. Be strong and efficient enough to enjoy your summer at its peak with all the opportunities. Never let summer a barrier in your plans just because of your carelessness. Take nutritious foods, be happy and have a healthy summer 🙂
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Vitamins are considered as the building blocks of human body. Vitamins are group of organic substances that are required in the diet of human as well as animals. They play a key role in normal growth, maintenance of life and for normal reproduction. The presence of all vitamins is essential to a healthy physiology.  It is important to be aware that there is a problem not only if you are deficient of particular vitamin but also excess of any vitamin can be problematic, as it will cause vitamin toxicity.  
There are different types of vitamins that are required on a daily basis in an appropriate amount to keep our body healthy. Similarly Vitamin D is one of the most important vitamins required for a healthy living. Vitamin D deficiency is widespread epidemic, as low levels of vitamin D have been observed in populations worldwide. 
Many researches have indicated that vitamin D deficiency can correlate with chronic diseases such as depression, Alzheimer’s, hypertension and asthma plus other countless ailments. Vitamin D is also linked to premature aging, as it can also cause abnormal function in the central nervous system. If we look at the most serious complications of vitamin D deficiency then these are: 
  • Low blood calcium
  • Low blood phosphate
  • Rickets (softening of bones in childhood)
  • Osteomalacia (softening of bones in adults)
Facts about Vitamin D


Do you know how vitamin D is created? Typically it is created in the skin when UVB radiation delivered from sunlight. The amount of sunlight needed for adequate amount of sunlight depends upon the age of a person, skin color and sun exposure. Similarly people who have dark complexion need more sun exposure. The production of vitamin D also decreases with age.


 So people with limited exposure to sunlight may reduce the vitamin D absorption leading to deficient levels in the blood. Before mentioning the sources of vitamin D let me tell you some health benefits of vitamin D. Vitamin D is not only essential in calcium absorption and bone health but also performs other body functions. The health benefits of vitamin D are as follows.


  1. It supports calcium metabolism, thus reducing inflammation, prevents stress fractures and osteoporosis.
  2. Immune support and cancer prevention.
  3. It is helpful in prevention certain types of cancer.
  4. Most important role is in maintaining cardiovascular health, normalized blood pressure.
  5. It is also considered as a mood booster and alleviates depression.
  6. Balances blood sugar.
  7. Function in skin health
  8. Increase air capacity for individuals with compromised respiratory function thus maintaining lung health.


vitamin D facts
Sources of vitamin D other than sunlight includes specific foods e-g sardines, salmon, egg yolks, fortified dairy products and oysters etc. Vitamin A, C and E also protect the vitamin D. 
Testing for vitamin D deficiency is not recommended for everyone but it is advised for people who are home-bound or if the person has a medical condition that increases the risk of vitamin D deficiency. A low vitamin D level can be diagnosed with a blood test called 25 hydroxyvitamin D. So if you think you are vitamin D deficient or having symptoms related to it’s deficiency then get tested for it as it is the most common prevailing deficiency worldwide and people even are unaware of it’s consequences. Don’t hesitate get tested for vitamin D.

 Vitamin D is a nutrient which also keeps the doctor away rather than proverbial apple.Vitamin D is one of the most important nutrient that helps in proper functioning of human body.It can be gained from exposure to sunlight. Your skin produce vitamin D in response to exposure to UBV rays. In northern climates there are many people who suffer from low blood levels of vitamin D, this is because of  limited exposure to sunlight, especially during winter season. Usually people with dark skin and pigmentation are more deficient in vitamin D.


Do you know that in oder to prevent bone fracture and lower your risk of osteoporosis you need about 75 nanomoles per litre (nmol/L) or higher of vitamin D in your blood. Do you have muscle weakness and other diseases like cardiovascular disease and diabetes? Then may be you are vitamin D deficient. A simple blood test can check your vitamin D levels and diet rich in vitamin D can help you to overcome vitamin D deficiency.