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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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