🏥 Health Guide

For Indian and Tamil families in Denmark and the Nordics

Health guide for Indian and Tamil families

Living in the Nordics · Travelling to India and Sri Lanka

Vegan Fragrance-free EU-approved Available in Denmark

Why Indian and Tamil families have special health needs in the Nordics

Dark skin in a Nordic climate

Melanin blocks UV-B. You need 3–5x more sunlight than a Dane to produce enough vitamin D. In Denmark this is impossible during winter regardless.

South-East Asian genetics

Higher risk of type 2 diabetes at a lower BMI (threshold 23, not 25). Genetically lower HDL cholesterol. Thalassemia minor is common.

Nordic climate vs. tropical origin

Dry indoor air in winter dries out skin and eyes. Cold air reduces skin barrier function. The body is evolutionarily adapted to a tropical climate.

Vegetarian and vegan diet

Many Indian families eat vegetarian. This increases the risk of B12 deficiency, vitamin D deficiency, iron deficiency, and zinc deficiency.

đź©ş Evidence-based knowledge

Why diabetes is so common in South Asians

"How British colonialism increased diabetes in south Asians", It's Complicated (YouTube channel owned by The Guardian)

Why 70 to 80 percent of Indians have vitamin D deficiency

"Why do 70-80% of Indians have Vitamin D deficiency?", Dr Maran on Vitamin-D Deficiency

Sources

Vitamin B12 deficiency in South Asians

Vegetarian diets are a key risk factor, and the risk appears to increase after migration to Western countries, particularly in women of reproductive age.

Thyroid function (TSH) in South Asian immigrants

Recent Canadian research shows a markedly higher risk of hypothyroidism among South Asian immigrants, possibly related to iodine deficiency in the country of origin.

Parathyroid hormone (PTH) and vitamin D deficiency in the Nordics

Vitamin D deficiency can trigger secondary hyperparathyroidism (elevated PTH). Two studies from Norway and Finland document this specifically among South Asian and African immigrants in Nordic winter climate.

Important blood tests: ask your doctor for these

Vitamin D

Critical

Target: 75–125 nmol/l

Test 1–2 times yearly. Especially important in autumn and winter.

HbA1c

Critical

Target: below 48 mmol/mol

Diabetes risk is higher at BMI 23+ for Asians. Test every year.

Vitamin B12

Important

Target: above 400 pmol/l

Deficiency causes fatigue and nerve damage. Critical for vegetarians.

PTH (Parathyrin)

Important

Target: 1.6–6.9 pmol/l

Take fasting before 10 AM. Directly linked to vitamin D levels.

Haemoglobin and iron

Important

Hgb target: 8.3–10.5 mmol/l

Thalassemia minor is common in India and Sri Lanka. Causes low haemoglobin.

Cholesterol (HDL/LDL)

Important

HDL target: above 1.0 mmol/l

South-East Asians have genetically lower HDL. Improved with exercise and fish.

Thyroid (TSH)

Recommended

Target: 0.5–4.0 mU/l

Dysfunction causes fatigue, weight issues, and cold sensitivity.

Kidney function (eGFR)

Recommended

Target: above 90 ml/min

Especially important for diabetics. Check urine albumin yearly.

Essential vitamins and supplements · Vegan · Available in Denmark

MOST CRITICAL

Vitamin D3 + K2 + Calcium

OmniKalk Forte · 3 capsules/day

Vegan D3 from lichen. Necessary year-round in Denmark. Strengthens bones and normalises PTH.

MOST CRITICAL

Vitamin D3 extra

50 µg daily · October–April only

Green Vitamins D3 from lichen (vegan). Necessary in winter with dark skin in the Nordics.

IMPORTANT

Vitamin B12

1,000 µg daily

Methylcobalamin form is best. Included in Biosym Multivitamin. Critical for vegetarians.

IMPORTANT

Multivitamin with iron

Biosym Multivitamin

27 vitamins incl. Ferrochel iron bisglycinate. Vegan certified. Iron for haemoglobin.

RECOMMENDED

Omega-3 (DHA+EPA)

BrainDrops or algae-DHA

Raises HDL cholesterol. Strengthens brain and eyes. Fish 3x weekly can partly replace this.

RECOMMENDED

Blood sugar support

New Nordic Berberine (Danish)

200 mg berberine + chromium. Natural blood sugar support. Particularly relevant for South-East Asian genetics.

Food for strong bones and a healthy diet in the Nordics

STRONG BONES · eat weekly

Sardines with bones (MSC)

382 mg calcium/100 g + D3 + omega-3 + iron

Mackerel and salmon

High D3 and omega-3. Raises HDL cholesterol

Edamame and tofu

Calcium + protein. Good vegan source

Ragi (finger millet)

344 mg calcium/100 g. Gluten-free. Low GI

Sesame and poppy seeds

975 mg calcium/100 g sesame. Sprinkle on everything

AVOID OR LIMIT

White rice in large amounts

GI 72–89. Spikes blood sugar. Use brown rice or ragi

Fruit juice

GI 70–80. No fibre. Almost like soda

Rava/Maida dosa

Contains wheat/gluten. Choose ragi or moong dal instead

More than 2 units of alcohol per week

Worsens blood sugar, B12, and liver function with diabetes

Sugary marinades (herring)

Up to 26 g sugar/100 g. Choose vinegar herring without sugar

Skincare for dry skin · Vegan · Fragrance-free

Aloe vera cream

Whole body · daily

Vegan · fragrance-free · natural moisturiser. Perfect for dry Nordic winter skin

Foot cream 15% Urea

Matas Striber · daily

Vegan · Danish manufacturer. Dissolves hard skin. Especially important for diabetics!

Foot bath salt

Matas · 3x weekly, max 15 min

Vegan · lukewarm water only! Diabetics: never use hot water (burn risk)

Tea Tree Body Wash

Australian Bodycare · Matas

Vegan certified. For Pityriasis versicolor (white patches). Leave on for 5 min

GUM Bio Toothpaste

Twice daily

Vegan · 1,450 ppm fluoride · aloe vera + sage. For periodontitis and gum health

Travel to India and Sri Lanka · Special considerations

STOP THESE SUPPLEMENTS IN INDIA

Stop extra D3 50 µg (enough natural sunlight)

Reduce OmniKalk D3 dose (sun provides the rest)

REMEMBER TO BRING

Private travel insurance with health coverage

Sunglasses with UV400 (UV index 8–12!)

Australian Bodycare against fungal infections in hot climate

HYLO eye drops (pollution from traffic)

Mulberry for rice-based diet (DNJ blocks GI)

FOOD IN SRI LANKA AND INDIA

Ragi dosa (gluten-free + low GI + calcium)

Pesarattu/moong dal (high protein, GI 30)

Sambar and avial (vegetables, lentils)

Fresh fish daily (cheap and fresh locally)

Avoid: Rava dosa and Maida (gluten)

Limit polished white rice with diabetes

Exercise and sunlight in the Nordics

7,000–10,000 steps daily

Improves HbA1c, HDL, and bone density. Use good shoes with proper support (Skechers Arch Fit)

Sun 10 AM–2 PM · 25–40 min

Bare arms and legs. Dark skin requires 3–5x longer. May–September only in Denmark

Strength training 2–3x weekly

Prevents bone loss (especially important with low vitamin D). Raises HDL cholesterol

This guide is informational · Always consult your doctor

All products are vegan, fragrance-free, and available in Denmark. Blood tests are ordered through your GP. Guide based on general recommendations for South-East Asian families in the Nordics.