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Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life

Top 5 Benefits Of Vitamin D And How To Get More Of It In Daily Life

Vitamin D or the “Sunshine” vitamin has become quite popular in the world of essential vitamins. In fact, recently, vitamin D has gained a reputation for being a miracle nutrient of sorts— boasting benefits of improving physical and mental well-being. But as more research emerges, just how vast the vitamin’s value is has become the subject of scientific debate.

Vitamin D is a fat-soluble vitamin in a small group of compounds that includes vitamins D-1, D-2, and D-3. It can affect as many as 2,000 cells in the body. Technically, vitamin D isn’t a vitamin, but a type of hormone; it helps the body absorb calcium from food and plays a role in keeping bones strong, healthy and dense. It is difficult to get from food sources alone, but most people can synthesize it in their skin when exposed to UVB light, which is present in sunlight.

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5 Vitamin D Benefits

According to Dr. Robert Heaney, professor of medicine at Creighton University, [1] nearly every cell in the body needs vitamin D to function. It serves a variety of functions including maintaining optimal bone and muscle health, as well as having favorable effects on mental health and overall brain functioning. Below are five vitamin D benefits:

1. Helps fight disease and illnesses within the body

  • It assists in reducing your risk of developing multiple sclerosis, according to a 2006 study published in the Journal of the American Medical Association [2]
  • It decreases your chance of developing heart disease, according to 2008 findings published in Circulation [3]
  • It helps to reduce the likelihood of developing the flu, according to 2010 research published in the American Journal of Clinical Nutrition [4]
  • It assists in reducing the risk of cancer. Research [5] suggests that sufficient vitamin D levels in adulthood may significantly reduce the risk for many types of cancer, including colon, breast, ovarian, and prostate. Vitamin D is one of the most potent inhibitors of cancer-cell growth, and reduces the risk of cancer by increasing calcium absorption and cell differentiation, while reducing metastasis (the spread of cancer from one organ to another).

2. It helps fight depression

Research has shown that one of vitamin D’s benefits  is that it can play an important role in regulating mood and warding off depression. In one study [6], scientists found that people with depression who received vitamin D supplements noticed an improvement in their symptoms. Researchers also found a correlation between those who struggle with anxiety and depression and vitamin D deficiency.

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3. It can reduce the risk of developing Type II diabetes

Type 2 diabetes can lead to some devastating long-term complications, including nerve damage, heart disease, eye damage, vision loss, and kidney failure. Recent evidence suggests that vitamin D may play a significant role in reducing the risk for developing type 2 diabetes [7]—especially in those who are predisposed for developing this disease. Several studies have shown improvements in beta cell function and insulin sensitivity with higher levels of vitamin D. A recent study calculated the risk of developing type 2 diabetes and found those with the highest baseline levels of vitamin D had a 38 percent lower risk of developing type 2 diabetes compared to those with the lowest vitamin D levels.

4. It increases bone density and muscle function

When you think of strong bones, calcium most often comes to mind. Calcium is the major player when it comes to bone health and increasing bone mineral density, but vitamin D is an important factor in how your body absorbs and processes calcium [8]. Vitamin D is essential in ensuring calcium deposition occurs in bones, which makes them stronger and healthier. Additionally, vitamin D deficiency is relatively common in athletes and is associated with muscle weakness [9] and atrophy [10], specifically Type 2 muscle fiber atrophy. Skipping out on this vitamin is essentially  just as bad as skipping time at the gym.

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5. It promotes healthy hair and vibrant skin

This is the most superficial of all of the vitamin D benefits however, let’s face it, we all want to look young and hot and vitamin D is our ticket. “Vitamin D is a key ingredient for beautiful looking skin,” says New York dermatologist Dennis Gross, M.D. [11]. “Skin, like all organs, needs vital vitamins to function properly—and vitamin D is one of them.” Having sufficient vitamin D in the skin helps minimize acne, boosts elasticity, stimulates collagen production, enhances radiance, and lessens the appearance of fine lines and dark spots.

Getting Vitamin D

Very few foods contain copious amounts vitamin D naturally. Because of this, some foods are fortified –especially foods containing calcium–with this vitamin. A short list of foods [12] that contain vitamin D and that should be incorporated into your diet include:

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  • salmon
  • sardines
  • egg yolk
  • shrimp
  • milk (fortified)
  • cereal (fortified)
  • yogurt (fortified)
  • orange juice (fortified)

Sensible sun exposure (without sunscreen for up to ten minutes at a time) and supplements are two other ways to boost vitamin D intake. As with all things, there are side effects to taking in too much of the vitamin–especially for those with certain sensitivities– so always consult a medical professional before making any serious changes to your health regimen.

Featured photo credit: Theme Farmer via flickr.com

Reference

[1] Dr. Robert Heaney
[2] Journal of the American Medical Association
[3] Circulation
[4] American Journal of Clinical Nutrition
[5] Research
[6] study
[7] type 2 diabetes
[8] calcium
[9] muscle weakness
[10] atrophy
[11] Dennis Gross
[12] foods

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Denise Hill

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Last Updated on October 23, 2019

50 Habits of Highly Successful People You Should Learn

50 Habits of Highly Successful People You Should Learn

If you’re like me and really into self-development, you’ve probably read many of the thousands of self-help books out there on the market. But also like me, you probably find all the information a bit overwhelming.

That’s why I wanted to do the self-less task of taking the most important, life-changing lessons I’ve drawn from these books and condensed them into fifty key points.

Here’re 50 habits of highly successful people you should learn:

1. Believe It to See It

Our minds tend to focus on what’s happening around us and refuse to see what could happen. Only when you trust in what’s possible and dare to dream big, big things can happen for you.

2. See Problems as a Wonderful Gift

While others only see problems and give up, successful people use the problem as a lesson to find improvement in themselves or the task at hand.

3. Keep Looking for Solutions

Even if they’re knee-deep in problems, successful people will still put all of their focus on finding solutions.

4. Remember It’s All About the Journey

Successful people are conscious and methodical in creating their own success. They don’t sit around doing the bare minimum, hoping success finds them.

5. Feel the Fear and Do It Anyway

There’s so much fear on the road to success, but instead of letting that fear control and limit them, successful people do a good job of just forging ahead regardless.

6. Always Ask Productive Questions

It’s all about asking the right questions. Successful people make sure they are questions that will elicit information for a more productive, creative and positive mindset moving forward.

7. Understand the Best Waste of Energy Is Complaining

Successful people know that choosing to see the negative side of things will only create a useless and unproductive state.

8. Don’t Play the Blame Game

Taking responsibility for actions and outcomes is a form of empowerment that you can build your success upon. While the act of blaming others or outside circumstances takes this empowerment away from you.

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9. Maximize Your Strengths

Not every successful person is simply more talented than the rest, but they do use what they know they’re good at to achieve more successful results.

10. Be in It to Win It

Successful people are busy, productive and proactive. Instead of sitting around over-thinking and over-planning a great idea, they just take a step towards it no matter how small.

11. Know That Success Attracts Success

People who are successful surround themselves and seek out like-minded people. They understand the importance of being part of a team and forge win-win relationships.

12. Actually Choose to Be Successful

Dreaming big is a massive part of being successful even if your dream seems impossible. Ambition is a mindset that needs to be a daily conscious choice.

13. Visualize, Visualize, Visualize!

You’ve got to see your success in your mind’s eye even before it comes. Successful people clarify and get that certainty about what they want their reality to look like rather than being mere spectators of life.

14. Be a One-Off Original

Successful people look for what’s working and then create a unique spin on it. Imitating only regurgitates other people’s ideas with no originality.

15. The Perfect Time to Act Is Now

Waiting for the right time to act is basically procrastination wrapped up in an excuse. Successful people know there’s never a perfect time so they may as well just do it now.

16. Keep Learning, Keep Growing

Continuous learning is the key to a successful life. Whether it’s academic, being a student of life or actionable learning, it’s all about expanding your knowledge and personal development.

17. Always Look on the Bright Side of Life

Successful people have the knack for finding positive aspects in all people and circumstances no matter what.

18. Having a Bad Day? Do It Anyway!

We all have bad moods but it shouldn’t be an excuse to stop everything. Giving into a bad mood just stop-starts your life, slowing success way down.

19. Sometimes Risky Business Is Needed

Calculated risks are a must for success. It’s about weighing the pros and cons while moving forward with that element of trust.

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20. Accept Challenge All the Time

Dealing with problems head-on is a must to be successful. Successful people also face challenges in order to improve themselves.

21. Make Your Own Luck

In the mindset of a successful person, there’s no such thing as ‘luck’ or ‘fate’. They take control to actively and consciously create their own best life.

22. Ignite Your Initiative

While many people are reactive, successful people are proactive – taking action before they have to.

23. Be the Master of Your Emotions

Being effective at managing emotions is key on the road to success. That’s not to say successful people don’t feel like we all do, but they’re just not slaves to their emotions.

24. Champion in Communication

Consciously working on effective communication skills gets anyone closer to success.

25. Plan Your Life Strategically

Successful people’s lives aren’t a clumsy series of unplanned events and outcomes, they methodically work at turning their plans into a reality.

26. Become Exceptional at What You Do

To become exceptional, you typically have to do things that most won’t. To become successful, hard decisions need to be made and acting on them is crucial.

27. Choose to Live Outside of Your Comfort Zone

While many people are pleasure junkies and avoid pain and discomfort at all costs, successful people understand the value and benefits of working through the tough stuff that most would avoid.

28. Live by Core Values

Successful people firstly identify their core values and what’s important to them, then do their best to live a life that reflects these values.

29. Realize Money Isn’t Everything

Money and success are not interchangeable and the most successful people understand this. Putting money on a pedestal and equating it to success is a dangerous mindset to have. Success comes in many forms.

30. Don’t Get Carried Away

Successful people understand the importance of discipline and self-control and as a result they are happy to take the road less travelled.

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31. Self-Worth Is Not Tied to Success

Successful people are secure. They do not derive their self-worth from what they own, who they know, where they live or what they look like.

32. Kindness Breeds Kindness (And Success)

Generosity and kindness is a common trait among long-term successful people. It’s important to take pleasure in helping others achieve.

33. More Humility, Less Arrogance

Successful people are humble and happy to admit and apologize for mistakes. This is because they’re confident in their ability. They are happy to learn from others and happy to make others look good rather than seek their own personal glory.

34. Change Opens New Doors

People who are successful are adaptable and embrace change, while the majority are creatures of comfort and habit. They are comfortable with, and embrace, the new and the unfamiliar.

35. Success Requires a Healthy Body

It’s not just how you think, it’s about how you show up for success. Successful people understand the importance of being physically well, not for vain reasons but because being in tiptop condition creates a better personal life for success.

36. Laziness Just Doesn’t Exist

Successful people are never considered lazy. Yes, they can relax when they need to, but working hard is their game.

37. Resilience by the Bucket Load

When difficulty strikes, most would throw in the towel, but successful people are just warming up.

38. Feedback Is Just Another Chance to Improve

How people react to feedback determines their potential for success. Being open to constructive criticism and acting on it to improve is most seen in those who are successful.

39. Your Vibe Attracts Your Tribe

If people are hanging out with toxic and negative people, then they need to take a look at themselves. Successful people hang out with others who are positive and supportive.

40. Can’t Control It? Forget It

Successful people don’t invest time or emotional energy into things which they have no control of.

41. Swim Against the Tide

Successful people are not people-pleasers and they don’t need constant approval from others in order to move ahead.

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42. Alone Time Is Valuable Time

More self-worth means being more comfortable with your own company. Successful people are more happy and see the value in spending time alone.

43. Self-Standard Is Higher Than Most

Everyone has a choice to set high standards for themselves. Successful people do this, which in turn produces greater commitment, more momentum, a better work ethic and of course, better results.

44. Failure Isn’t Rationalized

While many use age, health, lack of time, ‘bad luck’, or lack of opportunity to explain away their failure, the key to success is finding a way to succeed despite facing these challenges.

45. Down Time Is an Important Part of a Routine

Having an off switch and taking time to do things that make them happy is a common trait of a successful person. Take a look at here The Importance of Scheduling Downtime.

46. Career Isn’t Who You Are, It’s What You Do

Successful people know their career isn’t their identity. They are multi-dimensional and don’t define themselves by their job.

47. Be Interested in Only the Path of Resistance

While most people look for the easiest way or the shortcut, successful people are more interested in the most effective way. They look for the course of action which will produce the best results over the long term.

48. Follow Through

Many spend their life starting things that they never finish, but successful people get the job done. Even when the excitement and the novelty has worn off they still follow through and finish.

49. Invest in All Your Dimensions

We’re not just physical and psychological beings, but emotional and spiritual creatures as well. Successful people consciously work at being healthy and productive on all levels.

50. Put Your Money Where Your Mouth Is

To obtain success, it’s important to practice what you preach. Successful people don’t talk about the theory, they live the reality.

So there you have it, a summary of what I’ve learned from self-help books. But of course, you need to start taking actions so you will get closer to success too.

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Featured photo credit: Juan Jose via unsplash.com

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