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7 Signs You May Have Vitamin D Deficiency

7 Signs You May Have Vitamin D Deficiency

There’s been a lot of focus on vitamin D lately and, in particular, how deficient most of us are. With winter coming up and less sunlight to be exposed to, together with the fact that very few foods contain enough of the vitamin to cover our daily needs, our bodies struggle to produce a sufficient amount of vitamin D needed to keep us at optimal health.

It’s become a massive problem in parts of the world where many people have been advised to take extra supplements due to low vitamin D levels. But what are the signs that you have a vitamin D deficiency? And are some of us more susceptible to low vitamin D levels than others?

With that in mind, there are some signs that you may be suffering from low vitamin D and ways in which you can up the amount of vitamin D in your body.

1. Dark Skin Pigments

Dark skin tones are an advantage when it comes to how our skin burns when we’re out in the sun. The darker the pigment, the more natural sunscreen you have but this can go against you when it comes to getting enough of your vitamin D.

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The more melanin you possess, the less chance UV light can penetrate [1] the skin. In other words, the more pigment you have in your skin, the longer you need to spend in the sun. Take into account the winter months and your amount of potential vitamin D is decreased immensely.

2. Your Mood Is Low

While the sign of a low mood can’t completely determine low vitamin D, it can be an indicator. Serotonin increases and decreases in the brain depending on exposure to light.

This is why many people suffer from depression during winter months but in terms of vitamin D, there has been a link between low levels of vitamin D and high risk of depression in older people. [2] In fact, those with low vitamin D levels were 11 times more likely to suffer from depression.

If you find your mood is consistently low, then it would be advised to go to a doctor and get your vitamin D levels checked out.

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3. You Have Digestion Trouble

Vitamin D is a fat-soluble vitamin. Many gastrointestinal conditions affecting our gut leads to an inability to absorb fat and therefore less able to take in the fat-soluble vitamin D.

No matter how much you take in, your body won’t be able to convert it. Therefore, those suffering from conditions such as Chron’s, celiac and gluten-sensitivity should be aware of low vitamin D in their system.

4. You Are Overweight Or Obese

Those carrying more weight are also more likely to have a vitamin D deficiency. A study was conducted that showed with each unit increase in BMI (body mass index) there was a 1.15% decrease in vitamin D levels in the blood. [3]

This is thought to be because of vitamin D’s fat-soluble nature. Since it’s fat-soluble, the body’s fat collects the vitamin D, therefore the more fat you carry, the more likely you’ll need a larger amount of vitamin D compared to someone slimmer.

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5. You Have Aching Bones

Aches and pains are often misdiagnosed by doctors such as fibromyalgia or chronic fatigue syndrome. While these could well be the cause, another cause could be low vitamin D. The vitamin D deficiency known as osteomalacia is different to that of osteoporosis and is also previously called rickets in children.

The softening of the bones caused by low vitamin D occurs because the bone mineralisation involving calcium, phosphorus and vitamin D can’t happen optimally and the bones start to weaken causing aches and pains.[4]

6. You Get A Sweaty Head

Believe it or not, one of the first signs of vitamin D deficiency is profuse sweating on the head.

Neuromuscular irritability from low vitamin D is thought to be the cause and can be found in newborn babies if they do not get enough vitamin D. [5]

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7. You’re Aged 50 Or Over

As your skin ages, its ability to absorb vitamin D lessens. Together with this, your kidneys are less efficient over time in converting vitamin D to be passed into the blood.

For people much older, staying indoors more often and not getting sufficient sunlight is also a huge factor in low vitamin D.

Ways You Can Combat Low Vitamin D Levels

If you feel you fall into any of the above categories, here are some tips on getting more vitamin D into your body.

  • Get more sun exposure: An obvious one but making a conscious effort to expose yourself to more sunlight is important to up your vitamin D. It’s also important to be safe while doing so and not to burn your skin – around 15 minutes is enough for an average person so try to up this to 20-25 minutes safely.
  • Use ultraviolet lamps and bulbs: If you live somewhere that doesn’t get much sunlight then consider investing in a UV lamp. While these carry the same risks as a sunbed, careful use can help your body to produce and absorb the vitamin D it needs.
  • Supplements: Taking vitamin D supplements can help up your intake and is a good way to easily incorporate it into your daily routine.
  • Eat more foods containing vitamin D: Foods such as fatty fish, egg yolks, canned tuna fish and fortified food and drinks can help to up your intake, however, eating a massive amount of these foods won’t make a difference by itself. Combine these with a vitamin D supplement or extra sunlight if possible.

Featured photo credit: stokpic.com via pexels.com

Reference

[1] http://www.livestrong.com/article/311881-dark-skin-color-vitamin-d/
[2] http://www.ajgponline.org/article/S1064-7481(12)60890-2/abstract
[3] http://www.nhs.uk/news/2013/02February/Pages/obesity-may-cause-low-vitamin-D-levels.aspx
[4] http://www.arthritisresearchuk.org/arthritis-information/conditions/osteomalacia/causes.aspx
[5] http://www.mayoclinicproceedings.org/article/S0025-6196%2813%2900404-7/fulltext

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Jenny Marchal

A passionate writer who loves sharing about positive psychology.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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