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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

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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