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7 Signs You’re Having Vitamin Deficiency

7 Signs You’re Having Vitamin Deficiency

Let’s face it, modern convenience food is really — well, convenient! If you work crazy hours, have a long commute or need to balance a job and family life, being able to pop a TV dinner in at the end of the day or simple open up a can or box to get your meal sounds pretty darn good. But beware: there is a down side to eating this way: the risk of vitamin deficiencies.

Fatigue is one of the most common problems in people with low vitamin levels. But these deficiencies can cause some strange signs and symptoms that you might not even really recognize as an issue. Below are seven signs that you might be vitamin deficient — along with advice about foods to get into your diet that will help to treat this problem naturally.

1. Your muscles ache

If you notice that you are having muscle aches on a regular basis for no obvious reason (such as a strenuous workout), then you might be suffering from a vitamin D deficiency.  This deficiency is one of the most common, but it can be difficult to diagnose since the symptoms are so vague. But if these achy muscles are also accompanied by problems with your teeth and bones, get your levels tested. This vitamin is needed for health bones, teeth and muscles.

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To get more vitamin D into your diet, try included milk or other dairy products (like yogurt or cottage cheese) that have been vitamin D-fortified or fatty fish like salmon or tuna (though no more than twice a week do avoid a mercury build-up).  You should also try to get small amounts of exposure to the sun on a daily basis.

2. Your feet feel numb

If you notice a feeling of numbness or lack of sensation in your feet and also find that you have trouble walking (such as problems with balance or falling often), then low levels of vitamin B12 might be the problem. Why? Because vitamin B12 is necessary for the health and function of your brain and nervous system. If you do not have enough of it in your system, this can make it more difficult for the brain to communicate to the nerves and numbness and balance problems can result.

In order to up the levels of B12 in your diet, choose to eat more animal-based foods like fish, chicken and dairy products and more plant-based foods like milk or meat substitutes and breakfast cereals that have been B12-fortifed.

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3. You have problems with night vision

Do you make excuses not to go out after dinner because it is hard for you to see at night?  If so, you might be suffering from a vitamin A deficiency.  This is because vitamin D is needed to make pigments for the photoreceptor cells in your eyes help you to see in low light. If you do not have enough vitamin A, your night vision can suffer and it can cause other visual problems like macular degeneration as well.

A vitamin A-rich diet should include leafy green vegetables like spinach and kale, orange vegetables like carrots, sweet potatoes and orange bell peppers, cantaloupes and eggs.

4. You have slow reflexes

If it feels like it takes a while to react to things — such as catching a ball or stopping the car suddenly is someone pulls out in front of you  — it might not just be natural clumsiness on your part!  A deficiency of vitamin E might be the problem.  Vitamin E is needed for nerve health and, like B12, helps with the communication between your brain and the nerves which control your muscles and reflexes.  A lack of this nutrient makes that communication hard.

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Getting more vitamin E in your diet can be done by consuming more wheat germ (the richest source of this nutrient) as well as eggs and mayonnaise, organ meats, nuts and seeds and avocadoes.

5. Your wounds are hard to heal

If you notice that it takes a longer time than normal to heal up after you cut yourself or have some other injury, part of the problem might be a lack of vitamin C.  That is because the skin cells and other cells that have to reproduce themselves in order to begin the heal process after an injury need vitamin C (along with vitamin A and zinc) in order to do this.  Without these nutrients, it is a lot harder to heal and can increase your risk that the wound will get infected.

To get more vitamin C in your diet, add an abundance of citrus fruits (like lemons, limes and grapefruits) and leafy green vegetables (like spinach, arugula and kale) to your meals on a regular basis.

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6. You feel blue often

Not all symptoms of vitamin deficiencies are physical. Everyone feels a bit glum sometimes, but if you notice that is problem is getting worse and you are experiencing depression or sadness most days, this might be due to a low level of vitamin B1.  Like B12, this vitamin is needed for the health of your nerve and brain cells: if you do not have enough B1 in your body, these cells do not function as well and psychological problems like depression can result. This vitamin deficiency is rare, but can happen if someone is suffering from conditions like alcoholism, Crohn’s disease or anorexia.

B12-rich foods that you can add to your diet to help treat this include red and white meats and organ meats (like liver), peas, beans and lentils, wheat germ and blackstrap molasses.

7. You have bad breath

Bad breath, especially if you are brushing, flossing and practicing good oral hygiene, can also be because of a vitamin deficiency, in this case that of vitamin B3. That is because a lack of B3 leads to poor liver function. Since the liver is needed for the stomach and intestines to work properly, this will in turn lead to poor digestion, a leading cause of bad breath. This deficiency can also cause low energy levels is also common in people struggling with alcoholism.

In order to get more of this vitamin in your diet, eat plenty of organs meats, fatty fish, sunflower seeds and vegetables like beets.

In short, vitamin deficiencies can be difficult things to treat, mostly because people often will not realize there is a problem in the first place. If you do have any of the symptoms above and suspect this might be the problem, talk to your doctor. Simple blood tests are able to determine if levels of a particular vitamin are normal — and if they are not, you can then work with your doctor to come up with a plan of care that will boost those levels back to where they need to be and keep your body healthy.

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Brian Wu

Health Writer, Author

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Last Updated on November 18, 2020

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into 50 key points.

Here’re 50 habits of successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

Bonus: 5 Bad Habits To Quit

More About Success

Featured photo credit: Juan Jose via unsplash.com

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