Hi Exposure to sun in any part of the day especially afternoon around 12 to 2...you will get the most benefit out of sun as the UV ray if sun is more..and hence helps in to the synthesis of vitamin d and greater absorption of it..for Asians specifically.. If not ...early rise and sunset would also help if exposed.. From diet you can get little amounts from ghee, eggs, milk and milk products, fortified with vitamin d milk and yogurt, vitamin d fortified vegetable oils, millets, til seeds, fortified ready to eat cereals, tuna fish, cod liver oil, egg yolk, sardines and liver, salmon and mackerel, fortified margarine, mushrooms, fish etc are some of the dietary sources of vitamin d.. Include foods rich in calcium as well in your diet... Calcium is mal-absorbed when there's no sufficient vitamin d levels in our body.. So for calcium to be better absorbed, proper vitamin d levels are absolutely necessary for greater bioavailability.. Thankyou

Hi You should go to orthopedician . Will be off help,will give you sum supplements also n physiotherapy. Do worry u ll fine.

It is a sunshine vitamin.Expose urself to sun early sun from 6am to 8 am. Eat 5-6 tsf ghee in ur daily meals Intake milk and milk products. Almonds,walnuts,figs drydates,raisins,currants,are all good for ur health.Eggs,gingely,seeds and oil, methi,curry leaves,spinach,groundnuts,wheat,jowar,ragi,redrice will support ur deficiency. Everyday,walking,playing sports outdoor,yoga will fill ur deficienct vitamins