Do You Have Vitamin D Deficiency?

Robyn Benson

Published on June 26, 2014

Vitamin D is an important nutrient for your overall health, particularly for your bones, skin and brain.  The beauty of it is that over 90% of the vitamin D that we need is produced by the sun. Many people assume they are getting enough sun and consuming enough nutrients to cover the amount needed but what they fail to realize is that most of us do not get even the minimum amount of sunlight daily and we definitely do not get the required nutrients through the foods we eat.

As far as vitamin D is concerned, your daily recommended value is 600 IUs for children and those under seventy. If you are older than seventy, the dosage should increase to 800 IUs.  Research has also stated that children can consume additional quantities up to 1,000 IUs and adults can increase to 1,500 IUs.

Another thing that most of us fail to realize is that if you are not consuming enough vitamin D, you are at risk for osteoporosis and other bone diseases. It may also increase your blood pressure and you could suffer from diabetes.

So, how do we know if we have vitamin D deficiency? If you are experiencing any of the symptoms below, you probably aren’t getting enough vitamin D on a daily basis.

You have aching bones

When winter blows through, do your bones and muscles ache? Those with vitamin D deficiency will have achy bones and muscles come winter and their joints will also be stiff when they get up after sitting too long.

You feel melancholy

Do you find yourself feeling more melancholy than normal – especially during the winter? Vitamin D can increase the levels of the neurotransmitter serotonin in your body, which can elevate your spirits. Vitamin D supplements improve positivity in a person when compared to those who do not take any supplements. As for women, those over seventy do not see any impact on their mental health by taking vitamin D in increased quantities.

You are 50 or older

As we grow older, our skin no longer produces vitamin D in the required quantities. Our kidneys become less productive and sluggish when converting vitamin D into a form that our bodies can put to use. Another issue with older adults is that they spend most of their days inside; depriving their bodies of healthy vitamin D.

Note: As electronics have become more of a focal point in our lives, even younger adults and children are suffering from lack of vitamin D.

You are obese

Although you suffer from being obese, your body still produces vitamin D in the same quantities – however – the presence of fat definitely impacts the levels in the bloodstream.  Since vitamin D is fat soluble, this implies that the more fat you have, the more diluted the vitamin D in your body.

Your skin is darker

Did you know that our skin pigment is a natural sun screen? What that means for those with darker colored skin is that they need up to ten times the amount of sun exposure than those with light skin to produce the same amount of vitamin D.

You have a very sweaty head

Okay, this one is a little strange but this is one of the first, classic symptoms of vitamin D deficiency.

You have a gastrointestinal condition

Because of the way gastrointestinal conditions affect fat absorption, those with inflammatory bowel disease, celiac or Chrohn’s may be at a greater risk for vitamin D deficiency.

So the question is; how do we get enough vitamin D?

Since vitamin D production can only occur on unprotected skin, sensible sun exposure is the key. Please note that I’m saying sensible here. If you are one of those that gets a mild sunburn after spending just 30 minutes outdoors without sunscreen then you can safely stay outside for 10 to 15 minutes before applying. For maximum absorption, expose your legs, arms and abdomen if possible.

Of course it all depends on where you live as to how much outdoor vitamin D we are exposed to. Those who live in the colder northern states might only get sunlight from 10:00 AM to 3:00 PM, depending on the angle of the sun and time of year. That’s why it’s so important to take advantage of the outdoors even if it’s for 30 minutes a day.

How do you make sure you’re getting enough vitamin D every day? Share in the comments.


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Yoga Not Only Gives You a Better Body but Makes You a Better Partner

Robyn Benson

Published on June 18, 2014

Everyone knows yoga gives you a better body and relaxes your mind. But are these two the only benefits? Definitely not! Research has revealed that yoga also makes you a nicer person – and – yoga can actually help you be better in bed. Yes – it’s true! People who indulge in yoga find themselves to have higher patience levels and are nicer to the people around them which in turn can make you a better lover to your partner. Now, who doesn’t want that?!

So then the question is; how much yoga is enough for you to actually feel these improvements? The perfect amount for most people seems to be sixty minute sessions conducted two or three times in a week.  One hour really isn’t a lot of time and believe me, once you are finished you will find your head clearer, feel less stressed and much happier.

Let’s look at the benefits of yoga in a little more detail:

Increases your self-awareness

Most yoga teachers will tell you that yoga increases awareness. I know it has for me personally. I am more in tune with my body and my emotions. With this new awareness, it is easier for you to identify the reasons behind your frustration and anger. Once you do this, you can address what is bothering you.

Helps you apologize

I know, this one sounds a little odd – how would yoga help anyone apologize. Yoga presents an insight into your own self. With this insight, you realize that you can only change yourself and not the others around you. This helps you in stepping back whenever you are wrong and admitting your mistake. As such, you can easily apologize and let go of things rather than keep them on your mind for days and days.

Makes you calmer

Yoga involves some difficult positions and techniques. When you practice them regularly, they positively affect you and make you calmer. During these difficult positions, you connect to your body and emotions and in turn, you become more patient. This can help you deal with many situations that life throws at you.

Nurtures relationships

I have already stated that yoga makes you a nicer person. This “niceness” transfers into your relationships and connects you more strongly with the people you love. You can tune in with your feelings, and you can use this to nurture stronger relationships.

As I stated at the beginning of this article, yoga can also help you in having better sex. How?

Flexibility: It’s a fact; joint pain and inflexibility can hinder your experience in the bedroom. Yoga is a fabulous exercise for both improving flexibility and reducing pain in the muscles and joints.

Relaxation: Tension and stress can kill the mood of even the most sexual men and women. Yoga is a well-known stress reliever because it encourages deep breathing, stretching and focus on the present. Release your tension through yoga and watch how quickly your sexual desire returns.

Confidence: Men and women are taught to hate their bodies, which is in conflict with the foundation of sexual enjoyment. Yoga, practiced consistently, makes you comfortable in your own skin.

Physical: Yoga makes women’s physical responses to sex better. Most women experience improvements in arousal, lubrication and sexual pain, and feel that their sex lives are better after just 12 weeks of yoga.

Because there are so many different kinds of yoga practices, it’s easy for anyone to start. So if you’re a couch potato or a professional athlete, keep in mind that size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style. The whole idea is to explore your limits, and you shouldn’t strive for some pretzel-like perfection in your first class!

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