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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

Christopher is a passionate writer sharing about lifestyle tips on Lifehack.

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Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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