20 Ways to Stay Fit With Minimal Effort

Getting fit is not an easy task. It can take weeks or even months of hard training and paying attention to what you eat. Staying fit can be even harder. It is very common to see people meet their fitness goals and then quickly fall off their new healthy lifestyle leading to them reversing all of that progress that they worked so hard for. While staying fit can be hard, there are little things we can do to make the process easier. Try some of these tips for maintaining your fitness level with little effort!

1. Fasting

Fasting is the restriction of food for a set period of time. Fasting can be a great way to increase your fat burn and stay lean! Try intermittent fasting by skipping breakfast and eating lunch as your first meal.

2. Go for a Walk

Taking a break or two during the day to go for a short walk can be a great way to burn some extra calories. This is especially important if you have a desk job!

3. Cutting Carbs

Low carb diets are extremely popular for weight loss and for good reason. Studies have shown that low carb dieting can be a great way to lose weight. It can also be a great strategy if you are worried about gaining weight back.

4. Play a Sport You Love

If you stop being active it will be hard to stay fit. You may not want to spend a couple of hours running on a treadmill, but picking a sport you love like basketball or ice skating can be a great way to stay active while doing an activity you love.

5. Get a Standup Desk

If you are stuck at a desk all day it can be hard to stay in good shape. If your office allows it, try a standup desk. You may be surprised at how much this can benefit your overall health just by standing and using your leg and core muscles to stay fit.

6. Try HIIT Cardio

HIIT or high intensity interval training can be a great way to burn a ton of calories without having to put a ton of time in the gym. Studies have even found that HIIT cardio can allow you to burn more calories over the course of the rest of the day.

7. Split up Your Exercises

If you are burned out on exercising, try splitting up your exercises in the morning and evening. This will allow you to spend less time in the gym per session!

8. Try Lower Calorie Desserts

Everyone wants to enjoy dessert, but if you are trying to stay fit some of these high calorie creations can be a problem. Look online for low calorie desserts so you can indulge guilt-free.

9. Switch to a Ketogenic Diet

The ketogenic diet has been shown to improve metabolism by allowing for more fat burning. This diet allows you to eat bacon and stay fit!

10. Take the Stairs

This is a small change that can make a big difference. Rather than taking the elevator, try taking the stairs a couple times a day. It will only take a few extra minutes and can play a big role in keeping you fit.

11. Drink Water before Your Meal

If you are coming off a diet, hunger tends to be much higher. This can lead to overeating which will make maintaining your fitness that much harder. Try drinking a big glass of water before your meal to help you feel fuller and prevent you from overeating.

12. Eat a High Protein Breakfast

Studies have found that those eating a high protein and higher fat breakfast burn more fat during the day compared to those consuming carbs. Reach for some eggs rather than that banana!

13. Eat More Fiber

Fiber can be another great way to make you feel fuller and prevent yourself from overeating. One of the best ways to get fiber is through vegetables or fiber supplement like Quest bars.

14. Get a Good Night’s Sleep

This is an often overlooked aspect of health and fitness. Not getting a good night’s rest can wreak havoc on your metabolism making it much easier to gain weight.

15. Use a Step Counter

Using a step counter can be a great way to see how active you are. Shoot for a step goal hit it every day to maintain your fitness.

16. Fit in 20 Minutes of Activity

Life can be busy which makes staying in shape that much harder. If you set aside time every day to be active, even for just 20 minutes, you may find that staying fit is that much easier.

17. Use a Ball Chair

Using a ball chair can help you work your core during the day while working at your desk. This way you can train your abs and still get your work done.

18. Take Your Phone Calls on the Go

If your job entails many business calls, try taking your business calls while taking a walk. A thirty-minute conference call can turn into a 30-minute walk and that can help you stay in shape!

19. Don’t Pair Carbs and Fat

Plan your meals so you aren’t eating a lot of carbs and fat at the same time. Research has found that this can lead fat storage which will not be beneficial for staying fit.

20. Try a Little Caffeine

Caffeine can be a great way to not only give you more energy but also burn a few more calories. If you find yourself feeling lethargic and sedentary, drink some coffee to wake up and start moving!

You’ve worked so hard to get fit, staying fit should not be as difficult as we often make it. Of course if you go back to a life full of junk food, sitting on the coach, and no exercise, these tips won’t work for you. However, if you are still trying to life that healthy lifestyle, these tips could be just the thing to make it that much easier to stay fit!

Allergies? What – Why Allergies?

The subject of allergies came up in conversation the other day and it set me to wondering why it seems that so many more children, and adults now, are suffering from this problem than myself and others when I was growing up.

I saw a program not long ago where this concern was discussed, and that medical scientists and researchers had discovered that one of the initiators occurred during birth.

Mostly related to caesarean births, due to the fact that as baby didn’t go through the birth canal, (s)he didn’t get the immunity boost from mother. This, it was believed had a real impact on the likelihood of the child developing allergies.

Another point raised was that there is too much emphasis placed on cleanliness with ALL germs, good and bad, being zapped by whatever means at source. Thus there is much less chance of natural immunity being built up through exposure of children during early childhood years.

I still remember, and in fact used the phrase myself when I had my children, “you have to eat a peck of dirt before you die” quoted from my maternal grandmother who lived the ripe age of 86. A phrase that eased my own concerns when my daughter sat in the garden with her mouth so stuffed with soil she couldn’t close it. And when my son picked up disgusting (to me), worms and insects with the clear intention of snacking on them.

Thankfully, neither of my children, OR their children suffer from allergies, for which I am profoundly grateful. Still, enough fluff, what are the proofs of all this?

Research here I come!

The newborn’s immune system grows fast from a small size at birth by exposure primarily to the intestinal microflora normally obtained from the mother at and after birth.

The second mode of transfer of immunity occurs via the mother’s milk. Numerous major protective components, including secretory IgA (SIgA) antibodies and lactoferrin, are present. The breastfed infant is better protected against numerous common infections than the non-breastfed. Breastfeeding also seems to actively stimulate the infant’s immune system by anti-idiotypes, uptake of milk lymphocytes, cytokines, etc. Therefore, the breastfed child continues to be better protected against various infections for some years.

In this study I read, they found that de novo production of neonatal lymphocytes was associated with mode of delivery and other perinatal characteristics. Compared to vaginal delivery, CS (Caesarean Section) was associated with 32% higher risk of having an infant with a lower number of newly formed T-lymphocytes (TREC values within the lowest quintile). Accumulating evidence links early fetal-neonatal living conditions to later health in adult life [36]. Recent epidemiological studies have confirmed that CS is associated with a moderately increased risk for immune disorders later in life, also after taking potential confounders into account.

Preterm born infants have functional deficiencies in their immune system and are more vulnerable to infections. The fundamental mechanisms of the innate immune system and how immaturity contributes to the overall risk of infection during the neonatal period are not completely understood, but preterm birth is considered the largest risk factor for infections during the neonatal period

In conclusion, I believe this study provides another piece of knowledge on establishment of immune function at birth and its relation to various perinatal risk factors, such as gestational age, mode of delivery and birth weight.

The rapidly increasing rates of CS worldwide and the greater risk for immune disorders later in life add fuel to efforts trying to resolve these issues. Our study has identified several important risk factors for reduced number of T- and B-lymphocytes in newborn infants, and CS delivery without a clear medical indication may be the one that can be modified most rapidly.

Excessive Cleanliness

  • We live in an age of cleanliness.
  • Our soaps are antibacterial.
  • Our household cleaners promise to kill 99.9% of germs. Microbes are bad, plain and simple.

But at the same time, some scientists also tell us that being too clean is also wrong, because it might help cause asthma and allergies.

Today, many scientists argue that people have become “too clean” for their own good.

In 1989, the British epidemiologist David Strachan was the first to suggest that the exposure to infections during childhood would provide a good defence against allergies in later life. An allergy is, in fact, our immune system going haywire, by perceiving a harmless substance as a major attack. Our bodies, says Dorothy Matthews, biologist at Russell Sage College in Troy, New York, may overreact to beneficial microbes, because our immune systems have forgotten how to live with them.

Take a baby’s dummy that’s fallen to the floor. It’s better for the mother to suck it clean rather than provide a new sterile one, he says, because this has been shown to accelerate development of the infant’s microbiota, and reduces allergies.

And while we might think dogs are dirty, they also help most of us to increase microbial biodiversity and reduce allergies.

“Let your children play in places where they have contact with soil and vegetation, which are rich in beneficial microbes” – Ilkka Hanski

Around the house, the solution for fighting the wrong kind of bacteria is not excessive cleaning, but timely cleaning. Take chopping boards in the kitchen. If you cut your greens, it’s OK to wait until after dinner to do the washing up. Not so if you’ve chopped raw fish or meat. Instant action is required, or you could put your family at risk of infection.

After all, it’s well established that about 70% of all chicken are contaminated with Campylobacter, a bacterium which can cause food poisoning and will happily multiply on your chopping board.

Studies show the benefits. Children who grew up in an environment that was not obsessively clean have lower rates of allergy and asthma. And certain bacteria also actively protect us from bowel disease and even some types of anxiety and depression.

On the plus side, says one commentator, you can take heart in knowing that every time you get a little sick, you get a little stronger. “The message is not one that most people want to hear: they want the quick pharmaceutical fix for the slightest bit of discomfort. But every time you take the quick fix, you make your body a little weaker.” That’s something to remember the next time you’re tempted to slather on the shower gel.

3 Best Foods for Kidney Stone Prevention

Suffering from stone formation in the kidneys is one of the most common concerns for most people out there. Unhealthy food habits and inadequate water consumption are considered as the prime reasons behind the formation of stones in the urinary tract.

The accumulation of dissolved minerals in the inner lining of the kidneys results in the formation of stones which can grow from small to the size of a large golf ball with a crystalline structure.

As mentioned earlier lack of adequate water intake in the body leads to the formation of stones in the kidney as the insufficient supply of water fails to dilute the uric acid which makes the urine more acidic that gradually lead to stones formation. The most common symptoms of this disorder are bleeding and burning sensation while urination, vomiting, the formation of pus in the urine in association with fever and shivering.

Medical practitioners and researchers suggested maintaining a healthy lifestyle backed up by a nutritious diet plan and most importantly regular consumption of a minimum of 8 – 10 glasses of water or healthy juices lower the risks of stone formation in the kidneys. If you are sufficiently hydrated it will help your system to dilute the chemicals responsible for stone formation.

Apart from water, the inclusion of top 3 food habits in your diet can plays significant role in kidney stone prevention. Such as:

1. Increase in citrus intake: The best sources of naturally occurring citric acid are lemon, oranges, and grapefruits. Citric acid builds a protective shield against the formation of stones in your kidney. It helps in breaking up the potential blocks of stone formation into smaller pieces which get expelled through urination.

2. Include calcium (Vitamin D): Lower your oxalate level by including more calcium into your diet. It is always advisable by the health experts to extract calcium from natural sources rather than from the supplements. Milk, cheese, and yogurt are considered as the prime sources to obtain calcium. Apart from these, dark green vegetables, nuts, seeds, and legumes are also the rich source of calcium. It is equally essential to increase the intake of vitamin D, as it helps in the absorption of more calcium. The lower is the calcium level in your diet, the more is the increase in oxalate level which is primarily responsible for the stone formation.

3. Watery fruits and vegetables: Though drinking sufficient water and healthy fluids are advisable to prevent stones formation, the consumption of watery fruits and vegetables are prescribed by the physicians to get rid of stones. The inclusion of watery fruits and vegetables like watermelon, raspberries, oranges, cucumber, and pineapple help in keeping the body well hydrated thus reducing the possibility of stone formation in the kidneys and urinary tract.

The build-up of stones depends on a lot of factors including hereditary and medical cases have also proved that one person may suffer from kidney stones for multiple times during his/her lifetime and men is the worst sufferer of chronic stone formation. Prevention of causes that are responsible for this complication is a bit tough process which requires some patience and determination. One must not ignore the primary symptoms of stone formation before it takes a fatal leap.

Understanding the Top 8 Food Allergies

Food allergies have become an important topic in recent years for a multitude of reasons. Their incidence has been on the rise, affecting 30% of adults and 40% of children. People can be allergic to just about anything but there are 8 allergens which are most common.

What is an allergy?

When your body is exposed to an irritant (known as an allergen), such as pollen, it launches an attack against it. Most of the time when this happens, we don’t even notice it. Sometimes, if there’s an overabundance of the allergen or your body is especially sensitive to it, this immune response shifts into overdrive. Your eyes water, your nosy gets stuffy, or you break out in an itchy rash. Some allergens cause life-threatening reactions, such as anaphylaxis, which leads to a sudden drop in blood pressure and a narrowing of breathing airways.

Foods can also act as allergens. When someone is allergic to a food, they can’t eat it at all. Some allergies are so severe that people can’t even be near the irritant, as breathing it in or touching it could cause anaphylaxis. An allergy is different than a food sensitivity or intolerance. Intolerances, such as the inability to digest milk (lactose intolerance) are not typically life-threatening, although they will cause discomfort, such as bloating and diarrhea, if ingested.

The Big 8

The Big 8 are the cause of 90% of recorded allergies and labeling is required by the FDA to warn consumers of their presence or possible presence in foods.

1. Peanuts: Peanuts are actually legumes, which as a group are responsible for a large number of allergic reactions. People allergic to peanuts are not likely to be allergic to other legumes, such as lentils. Children are more likely to develop a peanut allergy if they already have an egg allergy.

2. Shellfish: Shellfish can also cause severe allergic reactions. Crustaceans (shrimp, lobster, crabs) are the most common, although some allergic reaction may occur with mollusks (clams, mussels, oysters). Shrimp is considered the most allergenic.

3. Fish: Pollock, salmon, cod, tuna, mackerel, and snapper are among the fish which commonly trigger fish allergies. The allergen in this group is the fish muscle protein parvalbumin. These allergies are often developed during adulthood and are less likely to be outgrown.

4. Milk: Milk allergy is the most common allergy in infants and young children. A milk allergy causes an immune response to the proteins in milk. All milks, including those from cows, goats, and sheep can pose a problem. Most children outgrow their milk allergy.

5. Eggs: Also common in children, both the yolk and the whites of eggs can trigger a reaction, but in some cases the egg yolk is less allergenic. Eggs are not only used in foods, but also in skincare products and cosmetics which contain eggs. Most children will outgrow their egg allergy.

6. Soy: Also in the legume family, soy is an allergy that kids are likely to outgrow. Here in the United States, soy is most often found in processed foods, either as soybean oil or soy protein isolate. People with soy allergies may be able to have soy lecithin without issue.

7. Wheat: Wheat allergies are fairly common and typically resolve during childhood. A wheat allergy is different than Celiac disease, where gluten causes the inflammatory reaction. Celiac disease launches a different immune response than other allergens. Actual wheat allergies are uncommon in adults.

8. Tree nuts: One of the most potent and common allergens, tree nut allergies affect 1.1% of the world’s population. Those affected by the tree nut allergy should avoid macadamia nuts, Brazil nuts, cashews, almonds, walnuts, pecans, pistachios, chestnuts, hazelnuts, and pine nuts. The reactions associated with tree nuts are often severe, with walnuts and cashews causing the most reactions. At least 90% of children that have a tree nut allergy will not outgrow it.

In Conclusion

Accuracy in food labeling is critical for people with allergies, but it’s not as easy to be sure when dining out. Don’t be afraid to ask your server or the chef what’s in the dishes, including any allergens the foods may have come in contact with. It’s in your best interest to enjoy your meal safely!

Bonnie R. Giller helps chronic dieters, emotional eaters and people with medical conditions like diabetes break free of dieting to get the healthy body and life they want. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

What Is Zika? How to Avoid It

The Zika infection, first distinguished in Uganda in 1947, is transmitted by Aedes mosquitoes, a similar sort of mosquito that conveys dengue fever, yellow fever, and chikungunya infection. A mosquito nibbles a tainted individual and after that passes those infections to other individuals it chomps. Episodes did not happen outside of Africa until 2007, when it spread toward the South Pacific.

The CDC has affirmed Zika can spread through sex, ordinarily after a man headed out to a territory where Zika has broken out, got the infection, and gave the infection to a sex accomplice who did not travel. Contaminated ladies and men can both pass the infection to sex accomplices – regardless of whether they haven’t indicated side effects of disease, the CDC says. Moreover, contaminated pregnant ladies can pass the infection on to their hatchling.

A few examinations have likewise demonstrated the infection can be found in blood, semen, pee, and spit of tainted individuals, and in addition in liquids in the eye.

In Utah, a man got the infection without voyaging or having sexual contact. The individual was a relative and parental figure of an elderly Zika understanding who passed on in late June – the main Zika-connected demise in the U.S. The perished man had made a trip to a territory where Zika is spreading, and lab tests indicated high measures of the infection in his blood – in excess of 100,000 times higher than that seen in different examples of contaminated individuals, the CDC says. He likewise had a fundamental therapeutic condition that has not been unveiled.

Wellbeing authorities trust the guardian got Zika by interacting with the more seasoned man’s tears and sweat.

What Are the Symptoms of Zika?

The malady can cause fever, rash, joint agony, and redness in the whites of the eye (conjunctivitis, or pink eye). Be that as it may, a great many people won’t know they have it.

“Just around 1 out of 5 individuals with the infection will display side effects,” says Adalja. “Most by far have no side effects by any stretch of the imagination.”

Side effects can show up somewhere in the range of 3 to 14 days after a chomp from a contaminated mosquito, as per the CDC. They can last from a few days to about seven days.

Call your specialist in the event that you create manifestations and you live in or have gone by a region where Zika is spreading, the CDC says – particularly in the event that you are pregnant. Pregnant ladies who have Zika side effects anytime amid their pregnancy ought to be tried for Zika.

Once a man has been tainted, researchers trust they are most likely shielded from future contaminations.

Is Zika Similar to Other Mosquito-Borne Illnesses, Such as Dengue Fever, Chikungunya, or West Nile Virus?

All can cause an assortment of influenza like side effects that range in seriousness and can last from a couple of days to over seven days. Similarly as with Zika, few individuals contaminated with dengue or West Nile will demonstrate any side effects. While a similar kind of mosquitoes that spread Zika additionally spread dengue and chikungunya, various sorts of mosquitoes spread the West Nile infection.

Zika is likewise the just a single of those infections known to be spread through sexual contact.

How Is Zika Treated?

There’s no treatment, yet Adalja says the vast majority with side effects do well with over-the-counter prescriptions for a throbbing painfulness. The infection ordinarily runs its course inside a week or somewhere in the vicinity.

The CDC suggests contaminated individuals get a lot of rest, drink liquids to avoid drying out, and take acetaminophen for fever and agony. Headache medicine or other nonsteroidal mitigating drugs (NSAIDs) ought not be taken until the point that dengue is precluded, to lessen draining danger, the organization says.

There is no antibody against Zika, yet the National Institutes of Health is trying one in people.

What Is the Connection Between Zika, Microcephaly, and Pregnancy?

Zika makes microcephaly in babies conceived contaminated pregnant ladies, the CDC affirmed for the current year. Microcephaly stunts an infant’s head development, causing decimating, in some cases deadly cerebrum harm, and it can bring about unnatural birth cycle or stillbirth.

The infection has caused freeze in Brazil since it initially showed up there in May 2015. In excess of 2,100 children in Brazil have been conceived with microcephaly or other birth abandons connected to Zika. Brazil and a few different countries have exhorted ladies to defer pregnancy.

Despite the fact that there are numerous reasons for microcephaly in babies, including contaminations amid pregnancy, hereditary issues, and introduction to poisonous substances amid pregnancy, the CDC says look into has sufficiently given proof to demonstrate that Zika is among those causes. Research has proposed that contamination amid the most punctual phases of pregnancy, when a child’s organs are as yet framing, is by all accounts connected to the most noticeably awful results.

In any case, a few investigations are demonstrating that hatchlings can be hurt by contamination later in pregnancy, also, confirm is developing that microcephaly isn’t the main birth imperfection connected to Zika. In a November report, the CDC portrays five kinds of birth absconds, including extreme microcephaly, that are novel to Zika or infrequently happen with different diseases in pregnant ladies. They are:

  • Decreased mind tissue with calcium stores demonstrating cerebrum harm
  • Damage to the back of the eye
  • Limited scope of movement in joints, for example, clubfoot
  • Too much muscle tone, which limits development

Those impacts in babies are called innate Zika disorder.

As of Feb. 21, the CDC had affirmed Zika contaminations in excess of 1,500 pregnant ladies in the U.S. furthermore, in excess of 3,200 pregnant ladies in U.S. domains. Forty-seven U.S. babies have been conceived with Zika-connected birth deformities, and five pregnancy misfortunes have been connected to the infection. In May 2016, the organization set up registries in the U.S., including Puerto Rico, to track pregnant ladies tainted with Zika.

The organization exhorts that ladies and men who have lived or gone in zones with Zika contaminations and have a pregnant sex accomplice either utilize condoms or keep away from sex amid the pregnancy. Individuals who live in South Florida or close Brownsville, TX, or must go there ought to shield themselves from mosquito chomps, the CDC says.

Every pregnant lady in the U.S. ought to be assessed for conceivable Zika checkup amid each pre-birth visit, the CDC says, and every pregnant lady with conceivable introduction ought to be offered Zika testing.

The incubation period of Zika virus disease is not clear, but these symptoms can normally last for 3-7 days. But on the counterpart, if you take certain precautions right in the beginning, then the case of Zika can surely be avoided.

Cord Blood Banking: Which Option Is the Best for You?

As a pregnant lady, you and your partner have to make couple of important decisions, other than thinking about how to raise your little one. Having thoughts on giving your child a healthy food regime and following the best parenting practice must be hovering on your mind. But here’s where you need to make some space to address the question – Should you opt in for cord blood banking? And what’s the best option for you?

The ultimate objective of any parent is to do everything at the best of their capacity to ensure that their child never witnesses a health crisis. And as most doctors and medical researchers have already claimed, that one of the ways of securing a child’s future is by opting in for umbilical cord blood banking. The stem cells from umbilical cord are potent in curing diseases that have been said to be irreversible. So today, there are primarily two groups of parents – one who privately bank their child’s stem cells privately and the others who donate the same to a public bank. And if you are in India and want to select between private or public cord blood banking, here’s what you need to know.

Public cord blood banking challenges

Given the Indian scenario, the acute challenge in the field of public banking of blood from umbilical cord is locating and then storing sample blood units that would match the population and ethnic diversity of the country. Hence, when there’s a need it might appear to be very tough to come across a donor that would be the best match for a child or an adult who needs to do a stem cell transplant to overcome a fatal disease. This was the situation of Dr. Nalini Ambady, who was an Indian American professor who couldn’t survive as she didn’t have access to a correct stem cell match.

Not every sample in feasible

Matters related to public cord blood banking get further complicated by the collected sample quality. There are situations when most samples have to be cancelled owing to the insufficiency of stem cells. Sometimes parents are not made aware of the fact that every sample might not be used. Also, parents should be made aware, that just by storing blood of umbilical cord doesn’t mean parents have locked the “treatment” for their child, siblings, family members or even themselves. So, when parents show interest in public banking these aspects should be addressed to provide a practical perspective.

Private cord blood banking

With private cord blood banking parents have the scope to store their child’s blood from umbilical cord for their own use or be used by a family member. In simple words, the family has complete “ownership” of the cord blood unit and has the power to arrive at making important decisions on how to use it. However, what seems to be a challenge here is the cost of private cord blood banking. The initial collection and the annual storage charges is an expensive amount. But the aspect of ownership is what makes most parents say yes to private banking of stem cells.

Considering the expense that one has to incur, often parents-to be are caught into endless thought loops on what could be the best choice of stem cell banking. According to the, American Academy of Paediatrics (AAP), a family must consider private banking of cord blood as the baby’s cord blood stem cell might turn out to be a better match for any sick member of the family, as compared to a non-family donor.

How You Can Prevent Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin which is produced when your skin is exposed to the sun. It can also be found in some foods and it is notorious for helping the body to absorb calcium from foods in order to maintain healthy bone cells. It also sustains muscle health, boosts cell growth, curtail inflammation, enhances immune system and regulates blood pressure.

Vitamin D deficiency is caused when your serum vitamin D level is below 20 nanograms/millimeter (ng/ml). It can also occur when there is an insufficiency of the vitamin in your diet or your body cannot absorb and metabolize the ones you consume.

Furthermore, if you live in a place with a high latitude, you may be at more risk of vitamin D deficiency because you may have less access to the sun’s ultraviolet-B (UVB) rays. Staying too much indoors is also a contributing factor and if you live in a highly-polluted territory, you may have a lesser access to sun’s rays. The use of excessive sunscreen on your skin to block UV rays may also be a contributory factor while those with darker skin types need more exposure.

It is unsafe to self-diagnose a vitamin D deficiency because its symptoms are similar to many other ailments. Hence, it is very important to conduct a laboratory test in order to establish the ailment. However, some symptoms that may be noticed are weak bones, depression, chronic pain, rising blood pressure, exhaustion even with adequate sleep, unexplained infertility, weakness of the muscle, just to mention a few.

Boosting your vitamin D levels is as easy as ABC. You can take over-the-counter supplements or multivatimin preparations, while the consumption of foods like salmon, tuna, cheese, liver, egg yolk, milk, cereals, etc., is advisable. It is very important to expose your skin to sunlight and if you have a history of skin cancer or you have a very pale skin, you should speak with a medical professional to know whether you are fit for sun exposure.