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How to Prevent this Year’s Winter Illness with Vitamin D

How to Prevent this Year’s Winter Illness with Vitamin D

Every year people believe it’s normal to contract an illness of some sort. This illness usually turns out to be a cold or flu. But is it really a normal thing to be getting ill so often and on a schedule each year? Surely there’s a reason.

After all, we’re all old enough now to realize that getting cold doesn’t give you a cold. So what’s the true reason behind so many illnesses? The real answer is a lack of vitamin D. Since we get high amounts of vitamin D from the sun, this explains why so many people get ill in the winter time.

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According to science our bodies actually store vitamin D. Throughout the spring and summer when the sun is constantly out, we’re able to stock up on sun/vitamin D. Once the body uses what it has to, then it stores the rest for times when the sun isn’t so abundant.

However, we can’t completely rely on the sun, especially when so many people live in areas of the world that don’t see the sun much for as long as 6 to 9 months. It’s not uncommon in the UK to go without a good summer day, where temperatures reach 20 degrees Celsius/68 degrees Fahrenheit or above from September until May. People in countries like Spain, Cuba and Jamaica are enjoying the sun for most of the year, plus they’re eating a much better diet than most of us. This means that they’re maximizing their vitamin D storage on two fronts.

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So how do you combat this lack of vitamin D especially when you live in a place like Norway, the UK or even the colder parts of North America such as Canada or some of the US states?

Vitamin D Foods

Firstly let us take a look at some of the top foods containing vitamin D, just to see how well you’re doing with your diet.

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  • Eggs
  • Oily Fish
  • Cod Liver Oil
  • Mushrooms
  • Tofu
  • Pork
  • Cheese
  • Oranges

These foods aren’t everyone’s daily go to, with eggs perhaps being the exception. This is why it’s easy to see how vitamin D levels can get low during the winter months. These foods should be used to compensate for the lack of vitamin D once the sun becomes rare. You can still eat them all year round, but you should increase their consumption as the winter draws near. You’ll know if you’re getting enough since you’ll maintain a year-round tan. Once we run out of vitamin D our skin gets lighter and lighter because pale skin requires less vitamin D.

Vitamin D Benefits

Vitamin D is a highly beneficial nutrient. It is necessary for many functions in the human body. such as:

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  • Faster Fat Loss
  • Testosterone Boost
  • Increased Bone Size & Strength
  • Improved Heart Health
  • Reduces Risk Of Cancer
  • Improves Immune System & Prevents Illness

Signs Of Vitamin D Deficiency

Signs and symptoms of vitamin D are not very specific or always obvious. They are often confused with the symptoms of other diseases and the vitamin deficiency often gets overlooked. Some of the general signs of vitamin D deficiency are:

  • Depression
  • Obesity
  • Your Bones Ache
  • Head Sweating
  • Gut Trouble & Inability to Absorb Fat
  • Tiredness & Fatigue
  • Muscle Weakness
  • Pale Skin (If Skin Was Darker Before)
  • Constant Colds/Flu

What To Do Next?

If this article sounds too much like your life, then it’s time to assess what’s going on. If you live in a warm country but still have these issues, then you may need to get outside more often and eat the foods that are mentioned above.

If you live in a colder region of the world, then get more sun when it’s out. This means more walks in the summer and less time stuck behind your desk or TV – make the most of the sun while it’s around. Secondly, the foods mentioned above should be consumed more often especially in winter. Make sure you’re consuming at least one of the above foods each day and you should have a better chance of staying illness free this winter.

Featured photo credit: blog.coverall.com via blog.coverall.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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