Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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:

Advertising

  • 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

More by this author

Denise Hill

Denise shares about psychology and communication tips on Lifehack.

20 Simple Ways to Bring Positive Energy into Life Right Now Why It’s Never Too Late To Redefine Yourself 30 Best Business Podcasts That Help Entrepreneurs Become Successful Day 10 Shocking! Exercise Right After Eating Ain’t That Bad for Health The 10 Best Nonfiction Books Of All Time You Should Not Miss

Trending in Health

1 7 Signs You’re Burnt Out (And How to Bounce Back) 2 Why Am I Exhausted? The Real Causes and How to Fix It Forever 3 How to Cure Depression (Professional Advice from a Therapist) 4 The Top Fad Diets That Are Actually Worth the Hype 5 20 Easy and Healthy Breakfast Recipes for Rush Mornings

Read Next

Advertising
Advertising
Advertising

Last Updated on June 2, 2020

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

8 Reasons Why Goal Setting Is Important to a Fulfilling Life

The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important”.

1. Goals Guide and Align Our Focus

It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

“Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

And what you will do with your talent largely depends on your focus.

Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

Advertising

So, why is goal setting important? Because it gives you direction, alignment, and purpose!

2. Goals Help You Avoid ‘Shiny Object Syndrome’

Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

3. Goals Turn Our Largest Goals into Manageable Steps

A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

Advertising

So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

4. Goals Encourage You to Take Action

This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

If you want to learn about some of the golden rules for goal setting that will help you set and achieve your goals successfully check out this article: How to Use SMART Goal to Become Highly Successful in Life

So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

5. Goal Setting Helps You Continually Improve

This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

Advertising

Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

6. Goal Setting Keeps You Accountable

Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

7. Goals Make You Feel Good

Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

Advertising

If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

8. Goals Help You Live Your Best Life

I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest!

Final Thoughts

These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

If I could leave you with something, it would be this:

Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

More Tips About Goals Setting

Featured photo credit: Unsplash via unsplash.com

Read Next