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You May Find These 6 Things Common, But They’re Actually Signs Of Nutrient Deficiency

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You May Find These 6 Things Common, But They’re Actually Signs Of Nutrient Deficiency

Finding the right balance in your diet is no easy task. Eating all the right things, taking supplements, and also getting adequate exercise are precursors to a healthy lifestyle, but it’s certainly easier said than done.

No matter how whole our choices are and how good we are at consuming the right foods in the right quantities, there’s still more for us to discover about what we’re putting into our bodies. Signs of nutrient deficiency can arrive even when you feel like you’ve been doing a good job taking care of yourself.

Here are some signs to look out for and how best to respond.

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1. Fatigue

Being unusually tired and fatigued is a symptom of an iron deficiency. Low levels of red blood cells are responsible for the deficiency, and can ultimately lead to anemia. Anemia is the most common blood condition in the United States, especially in older adults with poor diet habits or women who are pregnant, whose bodies have a higher demand for blood supply.

Dietary supplements can be an excellent source of iron. Implementing them into your diet can help bring more energy into your day and keep anemia far at bay.

2. Brittle Hair

Since hair is made up of protein, a lack of protein in your diet can lead to brittle and dry hair, or even hair loss. Yes, brittle hair and hair loss can simply be symptoms of aging. But admitting to yourself that “I must be getting old” might be a lazy excuse.

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It’s important to maintain a healthy balance of protein and essential fatty acids and iron at all ages. Fish is an excellent source of all these essentials. If you’re vegetarian or vegan and fish isn’t an option, integrate more flaxseed, canola oils, pumpkin seeds, walnuts, and chia seeds into your routine consumption.

3. Cracked Mouth

Inadequate amounts of protein, B-vitamins, iron and zinc can also result in cracked and inflammed corners of the mouth. As described earlier, be sure that you’re getting enough of these in your diet. This might prove more difficult for vegans and vegetarians, though.

Protein, iron, and B-Vitamins may be hard to come by in diets that don’t include meats, fish and poultry. Be sure to fill in the blanks with foods rich in these nutrients, including beans, quinoa, tofu, sprout-grained bread, and more.

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4. Acne

Just because your acne went away just in time for prom doesn’t mean that it could never come back again. Red or white bumps on your thighs, arms, or cheeks can be signs of a Vitamin A and Vitamin D deficiency.

Leafy green vegetables, sweet potatoes, bell peppers and squash are bountiful in Vitamin A. Cantaloupe melons, mangos, and dried apricots and peaches also pack a hefty Vitamin A punch. Take it all in while your outside to get your Vitamin D from sunlight. If it’s a cloudy day, then eggs, mushrooms, cheese, fortified dairy products, and fatty fish will help fill the Vitamin D void.

5. Muscle Cramps

This is another one of those things we assume happen just because we’re getting older. However, muscle cramps can be indication of deficiency in potassium, calcium, and magnesium.

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When this happens, almonds and hazelnuts can help ease the symptom away. Apples, kale, spinach, squash, and broccoli are also allies in the fight against muscle cramps.

6. Mood Swings

Mood swings are signs of nutrient deficiency and should be taken seriously. While other factors do impede moods, a lack of proper nutrients may be the root of the problem. Fill up on the right foods and supplements, and stick with a routine. Falling out of a routine and returning back to bad eating habits can lead to depression settling in again.

Even when things get tough, remind yourself that overeating and loading up on sugary foods is only doing your tongue a favor. A fleeting resolution like that can consequently make your mood worse. Treat your body right with whole foods filled with nutrients, and do New Year’s resolution that lasts for the first two weeks of January.

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Kyle Hiller

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Last Updated on December 2, 2021

The Importance of Making a Camping Checklist

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The Importance of Making a Camping Checklist

Camping can be hard work, but it’s the preparation that’s even harder. There are usually a lot of things to do in order to make sure that you and your family or friends have the perfect camping experience. But sometimes you might get to your destination and discover that you have left out one or more crucial things.

There is no dispute that preparation and organization for a camping trip can be quite overwhelming, but if it is done right, you would see at the end of the day, that it was worth the stress. This is why it is important to ensure optimum planning and execution. For this to be possible, it is advised that in addition to a to-do-list, you should have a camping checklist to remind you of every important detail.

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Why You Should Have a Camping Checklist

Creating a camping checklist makes for a happy and always ready camper. It also prevents mishaps.  A proper camping checklist should include every essential thing you would need for your camping activities, organized into various categories such as shelter, clothing, kitchen, food, personal items, first aid kit, informational items, etc. These categories should be organized by importance. However, it is important that you should not list more than you can handle or more than is necessary for your outdoor adventure.

Camping checklists vary depending on the kind of camping and outdoor activities involved. You should not go on the internet and compile a list of just any camping checklist. Of course, you can research camping checklists, but you have to put into consideration the kind of camping you are doing. It could be backpacking, camping with kids, canoe camping, social camping, etc. You have to be specific and take note of those things that are specifically important to your trip, and those things which are generally needed in all camping trips no matter the kind of camping being embarked on.

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Here are some tips to help you prepare for your next camping trip.

  1. First off, you must have found the perfect campground that best suits your outdoor adventure. If you haven’t, then you should. Sites like Reserve America can help you find and reserve a campsite.
  2. Find or create a good camping checklist that would best suit your kind of camping adventure.
  3. Make sure the whole family is involved in making out the camping check list or downloading a proper checklist that reflects the families need and ticking off the boxes of already accomplished tasks.
  4. You should make out or download a proper checklist months ahead of your trip to make room for adjustments and to avoid too much excitement and the addition of unnecessary things.
  5. Checkout Camping Hacks that would make for a more fun camping experience and prepare you for different situations.

Now on to the checklist!

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Here is how your checklist should look

1. CAMPSITE GEAR

  • Tent, poles, stakes
  • Tent footprint (ground cover for under your tent)
  • Extra tarp or canopy
  • Sleeping bag for each camper
  • Sleeping pad for each camper
  • Repair kit for pads, mattress, tent, tarp
  • Pillows
  • Extra blankets
  • Chairs
  • Headlamps or flashlights ( with extra batteries)
  • Lantern
  • Lantern fuel or batteries

2.  KITCHEN

  • Stove
  • Fuel for stove
  • Matches or lighter
  • Pot
  • French press or portable coffee maker
  • Corkscrew
  • Roasting sticks for marshmallows, hot dogs
  • Food-storage containers
  • Trash bags
  • Cooler
  • Ice
  • Water bottles
  • Plates, bowls, forks, spoons, knives
  • Cups, mugs
  • Paring knife, spatula, cooking spoon
  • Cutting board
  • Foil
  • soap
  • Sponge, dishcloth, dishtowel
  • Paper towels
  • Extra bin for washing dishes

3. CLOTHES

  • Clothes for daytime
  • Sleepwear
  • Swimsuits
  • Rainwear
  • Shoes: hiking/walking shoes, easy-on shoes, water shoes
  • Extra layers for warmth
  • Gloves
  • Hats

4. PERSONAL ITEMS

  • Sunscreen
  • Insect repellent
  • First-aid kit
  • Prescription medications
  • Toothbrush, toiletries
  • Soap

5. OTHER ITEMS

  • Camera
  • Campsite reservation confirmation, phone number
  • Maps, area information

This list is not completely exhaustive. To make things easier, you can check specialized camping sites like RealSimpleRainyAdventures, and LoveTheOutdoors that have downloadable camping checklists that you can download on your phone or gadget and check as you go.

Featured photo credit: Scott Goodwill via unsplash.com

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