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Vitamin D Deficiency: Recognizing the Symptoms and Getting Your Fill

woman sitting on black chair in front of glass-panel window with white curtains

Many people these days have low vitamin D levels. This is significant because vitamin D helps to keep your bones strong, your muscles functional, and your chances of falling lower. Basically, if your blood levels are less than 20 ng/mL, you don’t have enough D; between 20 and 30 is considered low normal. Some people are more susceptible to vitamin D insufficiency than others; older, heavier, darker-skinned, or homebound people receive less sun exposure. Even young people might have low vitamin D levels.

Good vitamin D levels may also reduce the risk of heart disease, colon cancer, and depression. However, additional research1 is required to know for certain. Doctors can check blood levels of a form called 25-OH D to discover if a person’s vitamin D reserves are depleted.

To prevent D deficiency, most persons require 400-600 IU of vitamin D per day, with the elderly requiring up to 800 IU. Treating deficiency frequently begins with high-dose supplements weekly, followed by routine doses daily to maintain stockpiles.

Too much vitamin D can lead to nausea, vomiting, kidney stones, and other complications. However, this appears to be unusual below 2,000 IU per day. Still, it’s best to keep consuming until the optimal dose is determined. Boosting low D is simple with the doctor’s help. Getting tested, taking supplements as needed, and getting enough sunlight helps to maintain healthy levels, making it simpler to build stronger bones and improve general health.

person holding white medication pill

Feeling exhausted all the time? Do not disregard low vitamin D levels.

Vitamin D deficiency is extremely common, but that does not make the daily fight any easier! How can you recognize low levels early?

Vitamin D is necessary for keeping your cells energized. If you consistently feel fatigued. it’s important to get your vitamin D levels evaluated.

Unusual pains and sensations. Sudden knee and back pain might leave you feeling 60 years old. Vitamin D promotes bone health and cell protection.

And the colds! You might catch every bug that is going around. Vitamin D defends your immune system against infections. Allow your D-level tank and defenses to drop swiftly.

That is not all! Vitamin D deficiency can lead to severe depression because it suppresses serotonin.

Get tested if you observe any of the symptoms listed above. And then go get some more sunshine, eat salmon, and drink enriched almond milk. All the lovely things! Here are some natural ways to increase your vitamin D levels.

References

  1. Recognition and Management
    of Vitamin D Deficiency     ↩︎
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Fitness

Living That Fit Life: How to Crush Your Wellness Goals

fitness

Getting in shape and staying healthy can feel as difficult as battling a grizzly! Especially if you are just getting started with your fitness adventure. You want to achieve your objectives, fit into your favorite pants again, and have the energy to keep up with your children but when you’re just getting started, the road ahead appears to be endless.

Here’s the good news: you can develop healthy habits and achieve your fitness objectives over time. You do not have to do everything at once or change your life overnight. Begin with the first step, then the next, and so on. Prepare yourself with the appropriate mindset, tools, and support. Soon, You’ll be on your way!

Here are some suggestions I’ve learnt over the years that have helped me live a better lifestyle and achieve my fitness goals:

Set specific, quantifiable goals.

I find it really helps to set concrete fitness goals like running a 5K in under 30 minutes someday. Quantifiable goals like this keep me focused and motivated to grow. I also split down larger ambitions into smaller, more doable tasks.

Plan ahead

I set out my fitness program for the week, including which days I’ll exercise, when, and what I intend to do. Planning ahead of time makes me much more likely to stick to a schedule rather to just winging my workouts. I aim for 4-5 workouts each week, alternating between cardio, weights, and yoga – whatever seems good that day!

Keep track of everything

I use a workout app to keep track of each and every workout, recording details like miles run, weight lifted, reps completed. Seeing all of that data is extremely motivating and holds me accountable. In addition, I weigh myself on a regular basis to track my progress.

Mix things up

For overall fitness, I make sure to include both cardio and weight training. I’ll do cardio a few times a week, either by jogging, bicycling, or swimming, depending on how I feel that day. I also lift weights a few times per week, with a rest day in between for recovery.

Fuel correctly

I strive to eat a well-balanced diet that includes plenty of protein, healthy fats, fiber, and whole grains. Meal planning has been a game changer in ensuring that I have excellent, energizing snacks and meals on hand for my active lifestyle. But I never deprive myself!

Rest up

I’m learning to take rest and recuperation days where I merely stretch lightly and let my muscles relax. Getting enough rest has been critical for me to avoid burnout and damage from over training.

Get accountable

Having my sister join me for morning runs holds me accountable for getting out of bed to work out. Having a workout buddy makes it far more difficult to skip a sweat session. Friendly competition also helps!

Celebrate small wins.

Getting fit and healthy takes time and cannot be accomplished quickly. I’m learning to be patient with myself and enjoy even minor victories and milestones along the way. Like when I couldn’t even run a mile without stopping when I first started, and now I can run 3 miles without walking! Maintaining a positive attitude and consistency has been really crucial to me. I don’t let myself be discouraged if I reach a plateau or have a terrible workout now and then. I just refocus and keep pushing forward, making slow and steady development over time. As long as I keep showing up and doing my best, I’m confident I’ll get there. The small victories along the road make it worthwhile and keep me encouraged to persevere.

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Women's Health

Breast Cancer Prevention: Reducing Your Risk Through Diet and Lifestyle

Globally breast cancer rates are still escalating. Risk increases with things we’re seeing more of, such as postponed childbearing, fewer pregnancies, and shorter nursing durations.

Contrary to heart disease, attempts to reduce breast cancer rates among the general public have not been as successful. However, researchers predict that anti-estrogen drugs that include tamoxifen, raloxifene, exemestane, or anastrozole may be able to prevent nearly half of breast cancers in women at high or moderate risk.

For all women, simple lifestyle modifications such as maintaining a healthy weight, exercising regularly, and consuming less alcohol may reduce risk by 30% . The benefits of eating nutritiously and exercising appear to cascade into improvements in hormones, inflammation, and insulin resistance.

Although risk prediction models including the Tyrer-Cuzick and Gail models1 can reasonably forecast a woman’s lifetime risk of breast cancer, they are not sufficient to identify specific individuals who will or will not develop breast cancer. Their predictive power is slightly boosted by the inclusion of factors like breast density and genetic variations. Further measurements such as hormone concentrations, gene expression, or epigenetic markers may improve risk assessments even further.

Researching risk factors provides hints regarding novel preventive measures. For instance, an early first pregnancy lowers specific types and signals of breast tissues; thereby, scheduling  the blocking of progesterone precisely may replicate some of those advantages. Breast tissue shrink less after menopause puts women at higher risk; therefore, encouraging cell death may be beneficial.

Reducing risk may also involve addressing variables like inflammation or alterations in collagen that are linked to increased density.

Preventive medications are already advised by guidelines for women at high or moderate risk. Healthy diet, exercise, and weight control are endorsed by lifestyle standards. However, it is still difficult to incorporate breast cancer prevention in everyday life across all demographic groups. The use of risk assessment in basic care or the gathering of family histories during mammography could both contribute to the spread of prevention.

Preventive measures against breast cancer :

First thing is to pay attention to your figure. Being overweight increases your risk, particularly after menopause. Therefore, do yourself a favor and maintain a healthy weight by eating plant-based foods and exercising. That is something one can’t emphasize enough!

For serious, you also need to cut back on the happy hours. Don’t exceed one drink each day. Yes, it’s easier said than done. However, the more intoxicated you get, the greater the risk, therefore you need to exercise moderation.

And start moving your bums! Aim for 150 minutes a week of high-intensity exercise, such as elliptical use or speed walking. Maintaining an active lifestyle helps balance hormones and keeps weight from piling on.

Eating a lot of fruits, vegetables, and whole grains can lower risk. The fiber, antioxidants, and healthy nutrients help a lot. Legumes, berries, sweet potatoes, leafy greens, etc. Include them on a daily basis in your diet.

Mamas, please continue to breastfeed your children. When compared to formula, breastfeeding can actually reduce your risk. Thus, take care of those priceless ones as long as you can. Your health and theirs are interdependent.

Additionally, substances and compounds that mimic estrogen should be avoided. That stuff is all around us; it’s in plastics, cosmetics, and even insecticides. Basically, anything artificial that can upset our hormonal equilibrium. So take every precaution to stay away from those sneaky estrogen offenders.

See your doctor if you are on hormone therapy. The combination of progesterone and estrogen may actually increase your risk. Check to see whether, in your case, the advantages outweigh the possible risks.

The primary lesson is that we are in charge of this! We can reduce our chance of developing breast cancer by leading healthy lifestyles and controlling our estrogen levels. Ladies, arm yourself with knowledge and use prudence. We can succeed!

References

  1. Howell, A., Anderson, A.S., Clarke, R.B. et al. Risk determination and prevention of breast cancer. Breast Cancer Res 16, 446 (2014). https://doi.org/10.1186/s13058-014-0446-2 ↩︎
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Women's Health

Getting Pregnant Fast: Fertility Tips When Trying to Conceive

The percentage of infertile couples who do not become pregnant after a year of trying has risen to 15%. One-third of cases of infertility are prompted by disorders affecting female reproduction. Things that people do for their health—what they eat, exercise, smoke, drink, etc.—have an enormous effect on a woman’s likelihood of getting pregnant. Nutrition appears to be a major factor.

The Mediterranean diet, which is loaded with fruits, vegetables, whole grains, fish, olive oil, and other healthful foods, is thought to improve the outcome of fertility treatments. It lowers the probability of medical conditions like PCOS and insulin resistance, which make getting pregnant extremely challenging.

On the contrary , the typical Western diet, which is heavy in red meat, processed carbs, added sugars, trans fats, and saturated fats, truly leads to ovulation complications, inflammation, and an imbalance in gut flora. Consuming large amounts of refined, high-GI foods may increase the possibility of insulin resistance, ovulation issues and infertility. Research shows that sugar-filled sodas may also be harmful. Saturated and trans fats also don’t seem to assist. Although omega-3s may be beneficial. However, monounsaturated fats do appear to boost fertility.

Ovulation-related infertility seems to be associated with an excessive intake of animal protein. In fact, plant-based proteins might boost fertility. It’s particularly critical to have ample of nutrients which promote fertility, such as antioxidants, vitamin D, and folic acid. Some women may benefit from supplementing because deficiencies are associated with adverse outcomes.
Overall, women who are attempting to conceive would benefit most from a balanced low-carbohydrates, low-sugar diet packed with vegetables, lean proteins, and healthy fats that follow the guidelines of the Mediterranean diet. A change in lifestyle could drastically impact your chances of success!

Following advice may also help to get pregnant quickly : start monitoring your cycle1, record all of your symptoms, periods and other information. Attempt to have sex every other night until ovulation. Implement dietary changes, make balanced meals with vegetables, lean protein, and whole grains, and stock your pantry with nutritious snacks like yogurt and fruit. If you are overweight, then start shedding some pounds in order to bring yourself down to a healthy BMI by exercising more, ingesting fewer processed foods . This will help your cycle to considerably become more regular.

Abstain from caffeine and alcohol throughout this time to maximize your chances as they might interfere with conception. Stress management is very crucial. As a way to decompress and declutter, start doing yoga and meditation multiple times a week. Having self-care time will greatly improve your attitude.

During your fertile window, took positions that allow for deeper penetration. Start spending 15 to 20 minutes after sex lying motionless with your hips elevated on a pillow. The sperm will have the ideal circumstances to reach their target because of this!

After implementing these recommendations you would see the lovely positive test. Wishing you luck on this beautiful journey!

References

  1. Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kazmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384. ↩︎
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Skin Care

Best Collagen Supplements : Fight Signs of Aging Naturally

Our skin begins to sag and wrinkle as we age. In large part due to this gradual depletion , It feels as though the ropes supporting that skin tent are getting weaker and less pliable.

Our levels of collagen are influenced by multiple variables throughout the course of our lives. You name it: hormones, dietary habits, stress, smoking, sun damage, aging, genetics, and pollution. Collagen deterioration can be exacerbated by anything which triggers oxidative damage or inflammation. After menopause, when the levels of estrogen plummet, women usually begin to lose collagen quite quickly.

But fear not—we’re going to discover how to halt the loss of collagen! Collagen peptide-containing supplements may help boost the skin’s natural collagen production, based on recent studies. Research indicates that they may mitigate wrinkles as well as enhance moisture and suppleness.

Makes sense, as we’re giving the body the amino building blocks it needs to generate new collagen. By stimulating the production of collagen, cosmetic procedures such as lasers can help enhance the appearance of skin damaged by the sun.

While we can’t stop time, we now know maintaining our body’s collagen generators is crucial to firmer, more youthful looking skin at any age. Our understanding about preventing collagen breakdown and prolonging the activity of fibroblasts keeps expanding. We can assist reverse the clock and prolong the strength of our skin’s scaffolding for years to come with the skin care alternatives available to us now!

Where do you begin when selecting the best collagen supplement to combat aging? I’ve had plenty of experience with them and have picked up some tips along the way to help you pick wisely.

First, a collagen powder or pill containing Types 1, 2, and 3 is what you wish for. Although the majority of us only focus on Type 1 skin, our bodies utilize all three types in various ways. Obtaining the collagen triad will benefit your skin, hair, nails, bones, joints, and entire body in terms of anti-aging.

Next, consider marine sources in lieu of those from cattle or hogs. Collagen from fish or shellfish is far more easily absorbed. Whenever feasible, I prefer to buy wild-caught fish over farmed.

What dosage is optimal? Try to get 2000 mg or more of collagen per serving. Anything less might not provide you with adequate anti-aging benefits. On the whole, more collagen is better.

Stay clear of unnecessary ingredients; the label should only have the hydrolyzed collagen peptides. Free from artificial sweeteners, sugars, etc. I enjoy adding powders to water or smoothies. Simple to take on an everyday basis.

Here’s a secret about collagen: take it with vitamin C to maximize effects. Vitamin C promotes1 the anti-aging impact of collagen by encouraging the body to create more of it.

Finally, perseverance and consistency! As changes take 2-4 weeks to manifest, make a daily commitment of a few months. And look at reputable brands that you can believe in.

References

  1. Skin collagen : its importance for skin health and beauty throughout life’s phases ↩︎
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