Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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]

Advertising

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

More by this author

Jenny Marchal

A passionate writer who loves sharing about positive psychology.

How to Be More Knowledgeable Science Says Guitar Players’ Brains Are Different From Others’ Success In Reaching Goals Is Determined By Mindset How to Save a Bunch of Money Easily With This Simple Challenge 11 Killer Ways To Get Rid Of Roaches Without Harming You

Trending in Health

1 Expert Advice That Will Teach You How to Increase Your Metabolism 2 27 Healthy Pressure Cooker Meals (with Easy Recipes) 3 10 Ways a Silent Retreat Improves Your Mental Health 4 What’s the Best Tea for Sleep? 7 Recipes to Try Tonight 5 The Best Foods to Eat and Avoid When You Have Diarrhea

Read Next

Advertising
Advertising
Advertising

Last Updated on November 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

Advertising

4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

Advertising

8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

Advertising

12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

Advertising

16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

Read Next