Vitamin D, also described as “the sunshine vitamin” is actually not a vitamin. It functions as a steroid with hormone-like activity. There are two forms of Vitamin D: D2 and D3. When we look at deficiency in our body, we are specifically talking about D3.

The role of vitamin D in our body

Every cell in our body, right from our head to our bones have vitamin D receptors on their surface. It is responsible for regulating functions of over 200 genes in our body. Hence its deficiency can lead to a variety of diseases and should not be taken lightly.

1. It is responsible for the growth and strength of our bones and teeth
2. It prevents arthritis as well as osteoporosis
3. It maintains immunity and helps control the progress of autoimmune diseases.
4. It is responsible for the absorption of calcium and phosphorus
5. Vitamin D deficiency is associated with four of the most common cancers: breast, prostate, colon and ovary. Calcitriol [the hormonally active form of vitamin D] inhibits the growth of many cancerous cells by arresting the cell’s replication cycle. It has also been found that vitamin D suppresses aromatase, the enzyme that assists with estrogen synthesis in breast cancer cells. Sufficient levels of this vitamin may reduce your risk of breast cancer by 83 per cent!
6. It plays a part in the production of sex hormones like estrogen, progesterone and testosterone. Low vitamin D levels can decrease libido, hamper mood and cause fertility issues. Due to this, it is also known as the “sexiest vitamin”
7. Its deficiency is responsible for metabolic syndrome, obesity, hypertension, insulin deficiency and insulin resistance
8. It improves neuromuscular performance in older people and prevents neuro-degenerative diseases including Alzheimer’s disease
9. It plays an important role in combating depression, chronic fatigue syndrome and mood swings
10. It reduces the risk of autoimmune disorders like multiple sclerosis, fibromyalgia and IBS.
11. It prevents birth defects
12. It helps with pain management and protects the brain against toxic chemicals.

What has changed over the years to cause this epidemic?

It’s our lifestyle. Today we all lead a life that constantly depletes our vitamin D levels, or prevents adequate absorption.

• Aerated drinks, smoking, excessive tea and coffee, overuse of synthetic laxatives, diuretics, cholesterol medications, chronic stress, junk and processed food, fad diets and exercise programmes, lack of exercise and lack of calcium are some common causes of vitamin D depletion.
• Excessive use of sunscreens, sun blocking agents, shying away from the sun, staying indoors always and never exposing your skin to the sun by wearing extensive clothing all the time can also cause deficiency in this vitamin. It’s important to understand that we need sunlight for growth, immunity and vitamin D. What we don’t need is sunscreen that reacts with sunlight and produces toxic carcinogens that the skin then absorbs. Most sunscreens cause more harm than good and there are absolutely no statistics to prove that it protects our skin from cancer. It’s our immunity that protects us from cancer and for that we need vitamin D from sunlight.
• Poor gut health is a cause too. Many of us are unable to eat the foods that contain vitamin D because of food allergies or sensitivities. Or even if we do or consume supplements, it’s not getting absorbed the right way.

How to improve and maintain optimum vitamin D levels

1. A daily exposure to sunshine helps the human body manufacture the required amount of vitamin D. The best time to soak up the sunlight is between 10am – 3pm. One can make it a point to expose for 20 minutes daily and be sure that you are not covered from head to toe when being exposed to the sun. If you have sensitive skin, you may want to adjust timings accordingly to avoid harsh rays.
2. Ensure proper calcium and vitamin K2 levels. Vitamin D3 is needed for calcium absorption and vice versa. Similarly, our body needs a balance between D3 and K2. Vitamin K2 is responsible for helping the calcium in foods to travel to the correct locations in bone tissue.
3. Eat good fats. Don’t be scared of cholesterol. You need good fats and good cholesterol to be able to convert sunshine into vitamin D.
4. Keep your liver and kidney clean and functioning. A properly functioning liver and kidney is needed for the efficient activation of vitamin D in the body. Our liver is responsible for converting D3 into 25-hydroxyvitamin D which is further converted to calcitriol, which is the active form of vitamin D and fully usable by our body.
5. Consume foods rich in vitamin D like egg yolk, fortified organic milk, mushrooms, oysters, cod liver oil and fatty fish. All of these are to be consumed in moderation.
6. If your levels are way too low, a supplementation might be necessary. Choose a good quality supplement that has a better bioavailability. Aim at keeping your levels within the range, but close than the highest limit.

Having said this, it’s important to check your levels regularly and instead of just looking at supplements and ways to increase your D3 levels,be conscious of what depletes D3 levels from the body. Sometimes even the most complicated diseases and pain can be set right by giving the human body what it needs, the right amount of vitamins, trace minerals which one can get through a balanced lifestyle.

The post Why is everyone suddenly deficient in vitamin D? appeared first on Complete Wellbeing.

There are beautiful spring flowers all around the countryside where I live. It’s almost as if one moment there was no sign of them and then all of a sudden they appeared in their uplifting glory. My eyes are blessed with a swathe of bright yellow, cream and purple petals. Some are wild flowers, some have been purposefully planted but they are all beautiful.

And this got me thinking. We can learn so much from nature and flowers are no exception. Inspired by Voltaire’s philosophy and enlivened by this leap forward in nature, what lessons can we garner from flowers about living a happier, more positive life?

1. Be part of a network

Many studies suggest that interpersonal relationships can have a multitude of benefits. From reducing our susceptibility to minor ailments such as colds to extending our longevity, social contact is considered to be extremely powerful.

In our busy lives, it’s easy to be drawn into working hard for long hours and for social or family time to fall to the bottom of the list.

Flowers are part of a vital network which keeps the world of nature turning. They attract bees and other animals to them who aid the pollination process that in turn ensures the spread of a new generation of seeds and seedlings. Moreover, flowers provide sustenance for a whole host of creatures including bats, primates, ants, butterflies and beetles.

We may not always feel like it, but we too each have something special and unique to offer the world. It might be tempting to shut ourselves away on darker days but we cannot exist in isolation forever.

Although others may seem different to us [for example, we may not share the same values] we are all still part of the same ecosystem and we depend upon one another for our wellbeing and survival.

Pick up the phone, speak to your neighbour, or arrange to meet a friend or family member for dinner, and volunteer in your community. The ‘to do’ pile will always be there but those who are special to us may not. Find a way to connect with someone today.

2. Don’t give up

Think of a seed or a bulb planted in late autumn or early spring. From this moment, the seed’s goal is to grow into a flower which is rooted and alive. Often, seeds will have to endure changes in soil temperature, fluctuations in the amount of moisture they receive and animals trying to dig them up as food. But they persevere and they emerge.

It can be very tempting to think that if we aren’t presented with the exact conditions we believe we need to succeed at something that we simply won’t succeed. This doesn’t have to be the case.

Whatever you’re trying to do in life, you have already begun to be successful by starting step one: trying.

From here on, think of yourself as an emerging seedling. Don’t give up and, like an emerging flower, be willing to adapt to your changing circumstances.

Think of a seedling growing on the tiniest patch of soil emerging from a crack in concrete. Although not an ‘ideal’ environment, the seed makes what it can of it nonetheless.

3. Enjoy the sunshine

All too often, we rush about in life [myself included] and are too preoccupied to appreciate the glory of days.

Flowers open their petals when the sun is shining and bask in the sun’s warmth. All things need energy to grow. Plants use the sun’s light to photosynthesise and produce food.

Whilst we eat food to physically sustain our energy levels, we also need to ensure that our emotional health is taken care of. Pausing to enjoy the sunshine, whether it’s sunny outside or not, is a step in living life rather than just surviving it.

When I was walking earlier, although I had set myself a ‘time limit’, I allowed myself to stop and observe a few things as I trundled down the lanes. Because this was a change in the pace of my day, it felt good. In those moments, I was really present and engaged with myself and my surroundings.

Every day is a gift – try to look at what you can appreciate in each one.

4. Take time to rest

Have you ever noticed that some flowers close their petals at night? There seem to be a number of theories for this. It isn’t thought that these flowers are sleeping but that they may be conserving energy and protecting their pollen until the day time. This way, they can benefit from pollination during daylight hours when most insects are active.

Whilst we are caught up in our daily lives, we may not allow ourselves time for a good night’s sleep let alone take a five-minute break during the day. Our bodies need time to heal and repair physically which they do when we are sleeping. Plus, our mind and emotions need a break too.

Even a minute’s repose can be beneficial. I’ve recently begun to train to teach Tai Chi Movements for Well-being and, as part of this, undertake daily practise. Sometimes I manage twenty minutes and sometimes I manage one.

When you think about it, one minute (or even five) out of your day is nothing. Don’t know where to begin? Try sitting on a chair and closing your eyes – set a timer if you think you might keep checking the clock. Breathe slowly and deeply and focus on the in and out breath, keeping your body as relaxed as possible.

A short walk, a few minutes listening to music, stretching, taking a nap, playing your favourite musical instrument, writing a journal or singing are just some of the ways to take a break. Do whatever you enjoy and what works for you.

5. Be graceful as your blooms change

To paraphrase an ancient Greek Philosopher, Herakleitos is believed to have said that the only constant in life is change.

I find that this is a useful philosophy because change seems to be one of the hardest concepts for us as humans to accept. Like us, flowers pass through phases of change, from seedling to plant. There are times when they move outward to bloom and times when they move inward to rest and rejuvenate. Their lives may be temporary but they can still be meaningful and full of life in those moments.

Try not to get caught up in attempting to hold onto the past. Each moment is a moment of your life, your existence. Live your life now.

The post 5 Lessons from flowers appeared first on Complete Wellbeing.