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

Freelance Writer

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 If You Understand These 5 Rules In Psychology, You Can Live A Much Easier Life How To Get Over Someone You Deeply Love

Trending in Health

1 8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life 2 17 Weight Loss Recipes That Are Incredibly Nutritious and Super Delicious 3 How to Prevent Neck Pain from Sleeping (And Quick Fixes to Help You) 4 Do Essential Oils for Weight Loss Actually Work? 5 3 Simple Steps to Reduce Your Gut Inflammation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

Advertising

The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

Advertising

If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

Advertising

5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

Advertising

If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

Read Next