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Effects of Vitamin D Deficiency

Effects of Vitamin D Deficiency

Vitamin D is a chemical produced by the skin with the aid of sunlight. If you work in an environment where you are unable to spend enough time outdoors, you may need to take a supplement to ensure that you are receiving the proper amount of vitamin D. Vitamin D is essential to your health. It provides anti-cancer benefits, helps with brain development and improves immunity, cardiovascular function, respiratory function and muscle tone.

What Causes a Vitamin D Deficiency? 

There are a number of reasons why people do not get adequate amounts of vitamin D. Normally, the body produces the necessary vitamin D when the skin is exposed to sunlight. Unfortunately, many people work indoors or wear sunscreen. For those who live in the Northern states, getting enough sun exposure can be difficult in the winter. Finally, as you age, your skin cannot produce as much vitamin D. Taking a vitamin D supplement can ensure you are receiving the necessary amount of vitamin D you need to protect your health.

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Vitamin D is used to improve the density of bone by helping the bone cells to uptake calcium and use it properly. When a vitamin D deficiency occurs, you are at an increased risk of developing osteoporosis. Osteoporosis cause bones to become brittle and the body begins losing bone or making too little bone. This causes an increased risk of experiencing fractures. In addition to this, there are numerous other effects of a vitamin D deficiency.

Weakened Immune System

Vitamin D is used by the body to turn processes on and off, including immunity. Vitamin D strengthens T cells in the body. These are the immune cells that seek out and destroy microbes that invade the body and cause illnesses and infections.

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Diabetes

According to the American Diabetes Association, a vitamin D deficiency can increase the risk of developing type 2 diabetes by 80 percent. The researchers stated that vitamin D helps with insulin secretion and the conversion of glucose into energy. Low vitamin D levels can increase insulin resistance and impair the metabolism of glucose in the body.

Cardiovascular Disease

A vitamin D deficiency can increase the risk of a number of cardiovascular diseases, including congestive heart failure, high blood pressure, heart attacks, strokes and peripheral arterial disease. Vitamin D helps to decrease inflammation in the body and reduce the risk of arterial calcification. Vitamin D suppresses renin which is a hormone that increases systolic blood pressure. By combining a vitamin D supplement and a calcium supplement systolic blood pressure readings can be decreased.

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Depression

A vitamin D deficiency has been linked to an increased risk of developing depression. Depression often results from lower serotonin levels. Serotonin is a hormone produced in the brain that helps elevate the mood. This all-important hormone increases when the body is exposed to sunlight or a vitamin D supplement is taken.

Multiple Sclerosis

Multiple Sclerosis occurs when the immune system attacks the nerve cells’ protective coating. Multiple sclerosis can cause eye pain and blurry vision, numbness throughout the body, fatigue, balance and gait problems, vertigo, muscle pain, depression and trouble thinking clearly. Because vitamin D helps improve immunity, studies suggest that a vitamin D supplement may decrease the risk of developing multiple sclerosis and help ease the symptoms of multiple sclerosis.

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Cancer

Vitamin D provides anti-tumor protection by regulating the genes that are involved with the spread of cancer cells. Studies have shown that vitamin D may help lower the risk of developing certain cancers, including colorectal cancer, breast cancer, pancreatic cancer and prostate cancer. In fact, a vitamin D supplement can help reduce the size of a tumor by 25 percent within a week and increase the lymphocytes in the body. Vitamin D helps the body increase platelets and red blood cells and boosts the immune system, allowing the body to better fight off cancer and disease.

Approximately 25 percent of the American population has a vitamin D deficiency. If you work indoors, live in a northern climate or are dark skinned, you are at an increased risk of developing a vitamin D deficiency. Spending time outdoors and taking a vitamin D supplement will help to correct this deficiency and protect against cardiovascular disease, osteoporosis, multiple sclerosis, and cancer.

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Erick Clifford

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Last Updated on October 14, 2019

10 Simple Ways To Increase Metabolism Without Working Out

10 Simple Ways To Increase Metabolism Without Working Out

When it comes to increasing your metabolism, getting a good workout a couple of times a week is only one of many players. If you’re not a fan of lifting heavy stuff, then you’re only expending extra energy for that, say, one hour of that specific day. But what about the remaining 23 hours? How can you make sure you’re burning blubber all throughout the day? Here are 10 simple ways to increase your metabolism without working out.

1. Stand More

Many health practitioners claim that sitting is the new smoking. We sit in the office, we sit in the car, we sit when we get home. It’s not only terrible for your health and posture, but you require a lot less energy when seated. So, a good way to ignite the furnace a bit is to stand as much as possible through out the day. You work in an office? Put two boxes under your keyboard or laptop. There are many free solutions to making a standing desk—so you have no excuses. When you’ve gotten used to standing while working you will quickly find that it’s easier to stay engaged as well—you’re less inclined to drift away mentally. In fact, this post was written standing.

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2. Gamify Your Life

Toys such as the Fitbit or Nike Fuelband, or apps like Argus, can help you increase your metabolism by giving you an incentive to walk more. Argus, and other apps like it, use the accelerometer in your smartphone to measure your steps and let you know when you’ve hit your daily goal. Fitbit and the Nike Fuelband do the same, but have a host of other functions to make being healthy a tad more fun.

3. Eat Your Veggies

Fibrous vegetables like cauliflower and broccoli increase your metabolism by putting your digestive system on overdrive. It just simply requires more energy to break down the tough fiber of these nutritional powerhouses. You’ll also start feeling like a rock star from the overload of vitamins and minerals from eating more vegetables.

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4. Eat Protein

This is one of those rules that’s not to be misunderstood. While it does boost your metabolism to eat more protein, it should be instead of other foods, not on top of other foods. If you’re stuffing your face with a chicken breast when you’re not hungry just to boost your metabolism, you’re doing it wrong. Of the three macro-nutrients—fats, carbs and protein—protein is the one that requires the most energy to break down. So, if you switch out some of those cheese sandwiches with a few hardboiled eggs you’re on the right path.

5. Drink Loads Of Cold Water

Drinking a few glasses of ice-cold water in the morning can boost your metabolism quite effectively. Your body expends energy on constantly staying in homeostasis when it comes to temperature, so if you chug a bunch of icy water you’re making your body expend more energy on keeping itself at the same temperature. Using temperature to expend more energy is called thermogenesis and it’s one of the most efficient ways of cranking up your calorie burning—more on this further down.

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6. Spice Up Your Meals

Spices like cayenne, chilli, ginger and turmeric ignite your metabolism and make your meals a bit more exciting. If you make it a habit to add a little bit of spice to each of your meals it can be a habit that turns you into a fat-burning furnace.

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    7. Drink Caffeine

    No, drinking loads of coffee is not bad for you. The sugar and heavy cream you could be inclined to chase it down with might be though. Caffeine helps mobilize—that is, get rid of—adipose tissue, or fat. It also helps athletic performance, and some individuals report it to have appetite-curbing effects. If you’re very sensitive to stimulants, try not to have caffeine too close to bedtime though, as it can mess with your sleep.

    8. Plan Your Meals Around Exercise

    I know the title of this post says “…Without Working Out” but this trick technically is more a nutritional trick than an exercise-related one. When you’ve exerted yourself and, hopefully, broken down some muscle fibers, your protein synthesis, or the rate at which you build muscle, increases. So, having heavy meals after a workout will make sure those calories get stored in the right places. This is one of the reasons it’s a good idea to get a heavy session in before the Thanksgiving or Christmas dinner.

    9. Do Intermittent Fasting

    It’s long been said you should always eat a heavy breakfast as it kick starts your metabolic rate. There hasn’t been any study proving this though. There have only been behavioral studies correlating obesity with breakfast skippers, but it’s always been a case of confusing correlation with causation. It’s not the fact that you skip breakfast that makes you fat; it’s the poor food choices you make throughout the rest of your day. Studies have shown that fat burning increases the longer you get into a fast, obviously depending on the body fat level of the individual. In fact, in one study lowered metabolic rate did not occur until 60 hours into a fast. Intermittent fasting is very much one of the bigger wins when it comes to increasing your metabolism.

    10. Use Cold Exposure

    For some reason it’s been common knowledge for a while that sweating increases metabolic rate. Scientist have known for a while though that the opposite is actually true; exposing yourself to cold temperatures increase your calorie burn significantly. Just slight shifts in your home temperature can mean pounds lost or gained when you gather the numbers yearly. How else do you think swimmer Michael Phelps is able to eat 12,000 calories a day? Obviously, he swims hours each day, but it’s not just the exercise he gets from swimming that allows him to consume such quantities of food, it’s also the amount of energy the body has to expend to keep itself at its baseline temperature in the cold water. So, taking ice-cold showers, decreasing the temperature of your home, or swimming in cool pools will help you burn a lot more calories.

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