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Alert: Vitamin D Deficiency Is Linked To Kidney Disease

Alert: Vitamin D Deficiency Is Linked To Kidney Disease

The kidneys are organs situated in our midsection on both sides of our spine, just above the waist. They clean our blood, keep the balance of sodium and minerals in our veins, and help control blood pressure.

When our kidneys are injured, waste materials and fluid can accumulate in our body, causing swelling in our ankles, vomiting, helplessness, inadequate sleep, and abruptness of breath. If we don’t treat them, diseased kidneys may eventually stop working altogether. Loss of kidney function is a severe and potentially fatal condition.

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The link between Vitamin D and Kidney Disease

It is common knowledge that drinking too much soda, eating salty foods and holding our bladder could cause kidney troubles. What not many of us know is that the lack of vitamin D may also lead to kidney troubles. Here’s why.

Medical scientists found that those who were deficient in vitamin D were more than twice as likely to have protein in the urine, also called albuminuria. Albuminuria is an early sign of kidney damage. Its presence in the urine suggests that kidneys are damaged because the kidneys should retain protein for use in the body.

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It is unknown if vitamin D levels are a cause or condition of kidney damage. Nevertheless, the research could support and strengthen the issue for a more deliberate vitamin D monitoring and utilize vitamin D levels to identify individuals who may at be at danger of developing kidney disease.

Vitamin D is also responsible for:

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  • Establishing and conserving strong bones
  • Controlling the right level of calcium and phosphorus in our blood
  • Keeping bones from becoming weak or deformed
  • Preventing rickets among children and osteomalacia in adults.

Too much vitamin D can be toxic though, and it is recommended to take a maximum limit of 25 mcg (1,000 IU) for infants and 50 mcg (2,000 IU) for children and adults with normal kidney function.

What are the common signs and symptoms that we might be vitamin D deficient?

  1. You have darker skin, avoid the sunshine and wear sunscreen
  2. You feel depressed and have difficulty thinking clearly.
  3. You must be 50 years old or over
  4. You are overweight
  5. Your bones are either painful or deformed and fracture frequently
  6. You have a sweaty head
  7. Your muscles are weak, and you experience unexplained fatigue

It doesn’t necessarily mean that because we suffer from any of the symptoms suggests that we are vitamin D deficient and have kidney problems. However, if any or many of them apply to us, we should know if our vitamin D level is in the right range and have our vitamin D levels tested.

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It is paramount to remember that an ounce of prevention is better than a pound of cure. Aside from making sure that our vitamin D levels are correct, we should promote healthier kidneys by staying hydrated and eating a balanced, low-potassium and high-iron diet.

Where do we get vitamin D?

Vitamin D is primarily obtained from the ultraviolet (UV) rays of the sun, but the amount of UV rays absorbed and produced into vitamin D depends on our skin color, weight, where we live, the time of the day, the season, clothing and if we are using sunscreen. People who live in sunny countries at lower latitudes obtain sufficient vitamin D compared to people living at higher latitudes, especially during late autumn and winter.

Some foods are naturally good sources of vitamin D. The best food sources of vitamin D are fatty fishes including salmon, sardines, cod, tuna, and halibut. Many foods, such as some breakfast cereals, cheese, soya milk, yogurt, orange juice, margarine, and milk are fortified with vitamin D. Beef, beef liver, mushrooms and egg yolks have proper amounts of vitamin D too.

Featured photo credit: Prosymbols via flaticon.com

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Christopher Jan Benitez

Freelance Writer

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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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