Healthy Living Tips

How Much Sleep Do I Need?

Are 7 hours of sleep really enough? I have noticed a change in my energy level, so I started to think about what has changed. The change started during the height of the pandemic. Yes, I was not sleeping well worried about my patients (was I treating this mysterious virus correctly), worried about my family, and my family-owned businesses. But, even after I managed to get my worry under control I still felt fatigued, different from any other fatigue I have felt in the past. So, begins my research on sleep. What is enough sleep?


It is recommended that you get 7 to 9 hours of sleep because such things as alertness, productivity, and health are impacted by sleep (National Sleep Foundation). However, the difference between 7 or 9 hours is a large difference. So, what is the optimal sleep duration?

A study ( Belenk et al.) investigated cognitive (brain function) performance for different lengths of sleep: 3, 5, 7, or 9 hours time in bed. Participants completed performance tests every day.

As expected,3 hours in bed (2.87 hours of sleep) resulted in the lowest cognitive performance. This was followed by 5 hours of sleep in a bed (4.66 hours of sleep). The 9-hour s (7.93 hours of sleep) showed no decline in cognitive performance.

In the 3 hours in bed group, cognitive performance continued to decline daily. In contrast, cognitive performance appeared to stabilize in the 5 to 7-hour treatment group, but still in a reduced capacity.

Therefore, it is possible that you feel “normal” when you are actually sleep-deprived. Your brain has adapted to the lower amounts of sleep by working at a reduced rate. But since this is your new normal, you don’t feel like you are functioning sub-optimally or may need more sleep.

In conclusion, a lack of sleep results in lower cognitive performance, with even 7 hours in bed (6.3 hours of sleep) being suboptimal compared to 9 hours in bed (7.9 hours of sleep).

So, for me, I need to add 2-3 hours of sleep to my nightly routine. How about you? How much sleep are you getting?

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Reference:
Belenky, G. et al. Patterns of performance degradation and restoration during sleep restriction and subsequent recovery: a sleep dose-response study: Journal of Sleep Research, (2003).

Adrenal Fatigue: What Is It?

Stressed? Tired? Craving sugar? Can’t sleep? I have been in this state for a couple of weeks. Life has been stressful and my body is responding to the stress.  How can stress cause these symptoms?

These symptoms are caused by the adrenal glands sensing stress.  Your adrenal glands look like walnuts that live on top of both of your kidneys. These important glands produce many hormones, including stress hormones.

But what happens when they become “overworked?”

You’ve heard of “adrenaline junkies,” right?

Adrenaline and cortisol are the stress hormones that give you the commonly known adrenaline rush; when you’re totally alert and living in the moment. This feeling is known as your body’s “fight or flight” response.

Some people (perhaps you?) just love that intense feeling.

The release of hormones in the fight or flight response is your body’s normal reaction to stress. Stress can sometimes be positive, like when it helps you swerve and prevent a crash.

After a short time, the flight or flight response dissipates, your body goes back to normal, and all is good.

But what would happen if you felt constant stress? Like all day, every day? Like “chronic” stress? Adrenal Fatigue Doctor Roswell GA

It wouldn’t feel like an awesome (once-in-a-while) “rush,” anymore would it?

And what do you think happens to your poor adrenal glands when they’re constantly working?

They’d get fatigued, right?

Do I have adrenal fatigue?

When your adrenal glands start getting tired of secreting stress hormones day in and out, you can start getting other symptoms.

Symptoms like fatigue, difficulty sleeping, mood swings, weight loss or gain, joint pain, sugar cravings, even frequent infections like colds and the flu are signs that your adrenals are overworked.

First off, I have to tell you that there aren’t medically accepted blood tests for adrenal fatigue. In fact, it’s not recognized by most medical professionals until the point when your adrenals are so fatigued they almost stop working. At that point, the official diagnoses of “Adrenal Insufficiency” or “Addison’s Disease” may apply.

What to do if I have these symptoms?

There are many actions you can take to reduce your stress and improve your health and energy levels.

Ideally, if you think stress is starting to burn you out, stress reduction is key. There are tons of ideas about how you can reduce your stress. My favorites are meditation, walking in nature, light exercise, more sleep, or taking a bath.

Of course, I also recommend reducing sugar and processed food intake and eating more fruits and vegetables. Better nutrition can only help your body. So go ahead and do it.

Conclusion

Your adrenal glands produce hormones in response to stress. After long-term daily stress, they may get tired.

Adrenal fatigue is a controversial disease that doesn’t have a true diagnostic test, nor specific telltale symptoms.

The most important thing you can do is to get tested to rule out other potential conditions. You can also try stress reduction techniques like yoga, meditation, walks in nature, light exercise, more sleep, or even a lovely bath.

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Recipe (Stress-reducing bath salt): Lavender Bath Salts

Simple to make and easy to use. 

Ingredients

  • 2 cups epsom salts
  • 10 drops lavender essential oil

Instructions

  1. As you're running your warm bath water, add ingredients to the tub. Mix until dissolved
  2. Enjoy your stress-reducing bath!

Creating a Mindset for Health

So much of health is all about habits and actions, but where do these all stem from? What if we don’t have to make as many changes as we think we do? What if there was one powerful thing that makes a lot of difference?

That thing is a mindset. I changed my mindset and incorporated a healthy diet and yoga 11 months ago, and the change has made a measurable difference in my physical and mental health. So, what is this mindset?

Mindset is sometimes called “the story we tell ourselves.” It’s our attitude toward things in our life. And we have control over our mindset.

And research is showing that it may be far more powerful than we thought.

Very interesting health mindset study

Here’s a quick story about a fascinating study.

Researchers at Stanford University looked at a bunch of people’s health and wellness lifestyle habits, as well as health markers.

What they found was that the people who thought they were a lot less active had a higher risk of death than the general public. And, they also had up to 71% higher risk of death than people who thought they were more active. Even if they actually weren’t less active!

How is this even possible that people who simply thought they were less active had higher risks, even if it wasn’t true?

There are a couple of ideas why. One is that maybe if we feel like we’re less active, it may make us feel more stressed. And stress isn’t good for our mental or physical health. Second, there may be a bit of a mind-body connection where the body embodies what the mind visualizes.

Benefits of Yoga

Researchers don’t know why, but what matters is that there is a good mindset. So, let me give you a couple of strategies to boost your mindset for health.

Health mindset strategy 1 – Aim for good enough.

Almost no one eats perfectly seven days a week. It’s inevitable that obsessing over the quality and quantity of everything we eat or drink isn’t necessarily a great mindset to have.

It can bring on binging, shame, and guilt – none of these are great ways to get healthy. We want to get healthier by making better choices and building better habits. And these are usually best done incrementally – one step at a time.

So, instead of having a black and white approach where everything is good or bad, why not try aiming for good enough to empower ourselves to make better choices, instead of perfect choices.

Health mindset strategy 2 – Stop making tradeoffs

When you try to earn a gluttonous weekend by eating clean during the week, you’re making a tradeoff. You’re telling yourself that, as long as you’re good most of the week, you can go wild on the weekend.

And that’s not awesome because the mindset is jumping from one extreme to the other. You’re controlling what you do all week, and possibly thinking about how to indulge over the weekend. Just live as though you’re trying to do well every single day. Like you care about your health and wellness. You’re doing your best, and that’s good enough.

Conclusion

Mindset for health can be a powerful tool for better physical health. There’s a proven mind-body connection that research can measure.

Thinking positively, and dropping the black/white and good/bad labels, can help you reach your health goals.

How is your mindset for health? Which of these tips resonate with you the most? How are you going to implement them in your life? Let me know in the comments below.

Adding Yoga to a Blessed Life

Time management: who hasn’t struggled with this? Multiple businesses, teaching online, family, friends, recreation, household chores, four-legged family and volunteer activities all compete for the time slots in my daily life. Time slots in my life are almost non-existent. S0, tweaking my schedule often requires eliminating or putting a strain on one or more responsibilities or task. This can lead to anxiety, emotional stress, and resentment.

Add yoga to the list of the many items I need or want to accomplish daily and boom, I am feeling over- overload. Wait, wasn’t yoga supposed to provide me with emotional balance, focus, stability, and better health. These benefits are supposed to enable me to accomplish more daily as I experience more energy and joy. Isn’t joy supposed to add value to my life?

Why is it that now that I am halfway through yoga teacher training I feel like my overloaded schedule might crash?

The answer is because what we tell ourselves will become our reality.
Sometimes we are telling ourselves we don’t have time. The truth is, there is always time for yoga. There is always time for some kind of practice, as the shortest practice can take only a few seconds. So, I decided to look for ways I have been fitting yoga into my overloaded life.

Here are a few ways I have been “fitting” yoga into my daily routine.
1. Focusing on changing my attitude.
I am trying to think of yoga as a way of living. It doesn’t always have to be on a mat, just be in the moment.
2. Focusing on breathing.
Conscious breathing, at any time and in any situation, reminds me to focus on the moment, on how I feel breathing in the future and exhaling the past.
3. Focus on being a mountain.
I smile as I stand like a mountain, my mother always corrected my posture. “Stand tall and straight, shoulders back and don’t slouch!” Tadasana (tall mountain) is truly standing proud like a yogi (making my mother proud) And I have been doing this everywhere (working with a rescue or patient in the clinic).

I would love to hear from you, how do you fit the activities you want into your overloaded schedule?

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Mindfulness and Meditation…Do They Really Work?

Well…yes, they do really work. The fact is, science shows definite health benefits for people who use mindfulness and meditation.

Before we dive in, let’s just make sure we’re on the same page when we say “mindfulness” and “meditation.”

“Meditation” is the ancient practice of connecting the body and mind to become more self-aware and present. It’s often used to calm the mind, ease stress, and relax the body.

Practicing “mindfulness” is one of the most popular ways to meditate. It’s defined as “paying attention in a particular way, on purpose, in the present moment, non-judgmentally.”

Mindfulness meditation is well studied in terms of its health benefits. I’m going to talk about a few of them below, and refer to it as “mindfulness” for the rest of the post.

The link between mindfulness and health = stress reduction

Have you heard the staggering statistics on how many doctors’ visits are due to stress? Seventy-five to ninety percent! (yes I know I am one of those healthcare providers).

So, if you ask me, it makes a ton of sense that anything that can reduce stress can reduce health issues too.

Mindfulness reduces inflammation, reduces levels of the stress hormone cortisol, and improves sleep. All of these can have massive effects on your physical and mental health.

I’ll briefly go over the research in three main areas: mood, weight, and gut health. But know that the research on the health benefits of mindfulness is branching into many other exciting new areas too.

Mindfulness for mood The most immediate health benefit of mindfulness is improved mood.

In one study, people who took an 8-week mindfulness program had greater improvement in symptoms according to the “Hamilton Anxiety Scale.” They were compared with people who took a stress management program that did not include mindfulness. It seems that the mindfulness training was key to lowering symptoms.

Other studies show that mindfulness has similar effects as antidepressant medications for some people with mild to moderate symptoms of depression.

While mindfulness isn’t a full-fledged cure, it can certainly help to improve moods.

Mindfulness for weight

Studies show that people who use mind-body practices, including mindfulness, have lower BMIs (Body Mass Indices).

How can this be?

One way mindfulness is linked with lower weight is due to stress-reduction. Mindfulness can reduce stress-related and emotional overeating. It can also help reduce cravings and binge eating.

Another way it can work for weight is due to “mindful eating.” Mindful eating is a “non-judgmental awareness of physical and emotional sensations associated with eating.” It’s the practice of being more aware of food and the eating process. It’s listening more deeply to how hungry and full you actually are. It’s not allowing yourself to be distracted with other things while you’re eating, like what’s on TV or your smartphone.

People with higher mindfulness scores also reported smaller serving sizes of energy-dense foods. So it seems that more mindful eating = less junk.

Mindfulness about food and eating can have some great benefits for your weight.

Mindfulness for gut health

Recent studies show a link between stress, stress hormones, and changes in gut microbes (your friendly bacteria and other critters that help your digestion).In theory, mindfulness-based stress reduction could be a way to help prevent negative changes in the gut’s microbes.

Also, irritable bowel syndrome (IBS) seems to be linked with both stress and problems with gut microbes. In one study, people with IBS who received mindfulness training showed greater reductions in IBS symptoms than the group who received standard medical care.

The research here is just starting to show us the important link between stress, gut health, and how mindfulness can help.

Conclusion

Science is confirming some amazing health benefits of the ancient practice of mindfulness meditation. For moods, weight, gut health, and more.

Do you regularly include it in your life? If so, have you seen benefits? If not, would you consider trying it?

Let me know in the comments below.

The Stress Mess: How It Messes With Your Health

We all have some level of stress, right?

It may be temporary (acute), or long-term (chronic).

Acute stress usually won’t mess with your health too much. It is your body’s natural reaction to circumstances, and can even be life-saving.

Then, when the “threat” (a.k.a. “stressor”) is gone, the reaction subsides, and all is well.

It’s the chronic stress that’s a problem. You see, your body has specific stress reactions. If these stress reactions are triggered every day or many times a day that can mess with your health.

Stress (and stress hormones) can have a huge impact on your health.

Let’s dive into the “stress mess.”

Mess #1 – Increased risk of heart disease and diabetes

Why save the best for last? Anything that increases the risk for heart disease and diabetes (both serious, chronic conditions) needs to be discussed.

Stress increased the risk for heart disease and diabetes by promoting chronic inflammation, affecting your blood “thickness,” as well as how well your cells respond to insulin.

Mess #2 – Immunity

Did you notice that you get sick more often when you’re stressed? Maybe you get colds, cold sores, or even the flu more frequently when you are stressed?

Well, that’s because stress hormones affect the chemical messengers (cytokines) secreted by immune cells consequently, they are less able to do their jobs effectively.

Mess #3 – “Leaky Gut.”

Stress can contribute to leaky gut, otherwise known as “intestinal permeability.” These “leaks” can then allow partially digested food, bacteria or other things to be absorbed into your body.

The stress hormone cortisol can open up tiny holes by loosening the grip your digestive cells have to each other.

Picture this: Have you ever played “red rover?” It’s where a row of children hold hands while one runs at them to try to break through. Think of those hands as the junctions between cells. When they get loose, they allow things to get in that should be passing right though.  Cortisol (produced in excess in chronic stress) is a strong player in red rover!

Mess #4 – Sleep Disruption

Stress and sleep go hand-in-hand, wouldn’t you agree? It’s often difficult to sleep when you have very important (and stressful) things on your mind.

And when you don’t get enough sleep, it affects your energy level, memory, ability to think, and mood.

More and more research is showing just how important sleep is for your health.  Not enough sleep (and too much stress) aren’t doing you any favours.

Stress-busting tips

Reducing stressors in your life is an obvious first step.

Can you:

  • Put less pressure on yourself?
  • Ask for help?
  • Say “no”?
  • Delegate to someone else?
  • Finally, make that decision?

No matter how hard you try, you won’t eliminate stress altogether. So, here are a few things you can try to help reduce its effect on you:

  • Deep breathing
  • Meditation
  • Walk in nature
  • Unplug (read a book, take a bath)
  • Exercise (yoga, tai chi, etc.) – I will have more on Yoga in a couple of months
  • Connect with loved ones

Conclusion

Stress is a huge and often underappreciated factor in our health. It can impact your physical body much more than you might realize.

Stress has been shown to increase the risk for heart disease and diabetes, affect your immune system, digestion and sleep.

There are things you can do to both reduce stressors and also to improve your response to it.

You can ditch that stress mess!

Try a simple detox tea!

Serve & enjoy!

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Arbonne 20 – Day 3

Today four different people ask me the secret to my weight loss, each of these people also mentioned I look younger. There really isn’t a secret to what I am doing, I am simply focusing on eating healthy food. I am on day 3 of my second Arbonne 30 day to Healthy Living Adventure.

This plan focuses on 5 Key Areas of Health and True Wellness
1. Eat Clean
This plan focuses on eating organic, non-GMO foods free of preservatives, additives, pesticides, hormones, antibiotics, artificial flavors, and all other toxins. Food is either fuel or poison. Simply put, anything that can’t be used as energy in the body is a toxin. Organic fruits and vegetables contain up to 40% more antioxidants than those conventionally grown. This plan will help you learn how to fuel your body for optimal health by eating clean, close to nature and TOXIN FREE!

2. Increase Nutritional Intake

Due to the overabundance of pre-packaged and fast food, many people today are overweight yet malnourished. They carry toxic fat while their bodies are starving for real nutrition. This condition can be reversed by eating whole foods and supplementing with nutrients to fill in possible deficiencies created by mineral deficient farm soils.

3. Eliminate Allergenic, Addictive, & Acidic Foods
Many people experience symptoms of premature aging or poor health and have no idea that the solution may be as simple as removing possible food allergens & sensitivities. This plan includes removing possible allergenic foods like gluten, dairy, soy, and processed sugars. If you cringe at the thought of removing a certain food, chances are, you are sensitive to it. Generally speaking, the food you crave is the food that’s killing you.

4. Balance Blood Sugar
The 30 Day Clean Eating Program encourages eating low on the glycemic index for many reasons. The high, moderate and low “glycemic index” is a measure of how a given food affects blood-sugar levels, with each food being assigned a numbered rating. The lower the rating, the more gradual the infusion of sugars into the bloodstream and the more balanced the blood sugar.

High glycemic meals cause you to feel hungry soon after you eat. Eating low glycemic meals reduces hunger cravings. When blood sugar goes up in response to a high glycemic meal a process called “glycation” takes place, which promotes thinning of the skin and wrinkles. It’s not just candy bars and cupcakes that elevate blood sugar. Pasta, bread, potatoes, white rice (I did slip today and eat a sushi roll), and high glycemic fruits are also responsible.

5. Support Elimination Organs
As good as the 30 Day Clean Eating Program is, it would be incomplete if it did not support the body’s FOUR elimination pathways: the liver, kidneys, intestines and your largest detoxifying organ, your skin. It is nearly impossible to avoid the toxins we come in contact with on a daily basis. If toxins enter your body faster than they are removed, you will experience signs of toxicity. If, on the other hand, you give your body the support it needs to eliminate these toxins, it will perform optimally.

*All 5 areas are supported by ARBONNE’S whole food nutritional line that is certified vegan and free of gluten, dairy, soy, and artificial colors, flavors, and sweeteners!

If you are interested in learning more check out my Arbonne website is: https://www.arbonne.com/pws/ConnieAsh/tabs/about-me.aspx

I am also available by text, email or phone.
Remember learning to be healthy is not a sprint but a marathon we work at for life.

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

Hello 2019

Welcome, 2019 – I have been planning for 2019 over the last several months.  Before I share my vision for 2019 let me share with you what I was blessed with in 2018 that is going to make 2019 my best year yet.

Rick and Connie Mississippi County Quorum Court Swearing-In Cermony January 2019
  • I have the world’s best husband. He is always supportive even when he cannot see the logic in my plans.  He graciously allows me to continue to grow as a person. He hides his frustration well with my community involvement (animal rescue, homeless shelter, and free health clinic).
  • I have managed to maintain my health, even without exercise and after falling off the vegetarian wagon.  I was introduced to Arbonne and love the products (read farther down about Arbonne).
  • My kids continue to amaze me. The oldest is following his dreams and building his own business. My girls are super nurses and great people. My middle son (kind of sort of ours) has grown into an awesome dad.  My youngest has stepped up to the plate and helped with his grandfather and takin a role in our boarding kennel and rescue – I am one proud Momma.
  • Nothing can change my belief that God has a plan for me – he keeps opening doors so that I can continue to make a difference in my community and in other’s lives.

So what does 2019 hold?

  • Focusing on new energy.  Setting intentions, for how I want to feel, be, and experience my experiences.
    • I want to feel happiness, love, contentment, and peace
    • I want to align with positive energy
  • Setting Affirmations – I want to fully embrace my experiences.  I want others to feel hope, kindness, and joy.   I choose happiness in all I do. 
  • I choose to nourish and energize my body.  I will nurture my mind with positive thought and I will connect to my soul through stillness and a loving perception.

Steps to making 2019 everything I want it to be:

  • Continue to nurture my relationship with God
  • Spend meaningful time with the Big Man (my husband)
  • Complete yoga instructor training (focusing on my mental and physical health)
  • Build my family practice (caring for others)
  • Build my Arbonne business (Living healthy and sharing that experience with others)
  • Continue to speak for those without voices (Build Mended Paws Sanctuary)
  • Spend time with family making memories and saving them for the future (Close to My Heart)

So – what will you do in 2019?  I would love to hear your intentions.
~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed life.

My Arbonne 30 Day Adventure

I have had some questions about what is that Arbonne stuff on my facebook page ~ well it is a healthy way of life. My friend Apryl hooked me when she changed her diet and managed to eliminate her gallbladder pain. At first I was a little skeptical, and the cost seemed a little pricey, but…after trying the products and feeling healthier I am hooked.

So, I’ll break down what Arbonne’s nutritional program is, in my own language (with some of Arbonne jargon mixed in):

  • It is not supposed to be just a diet, it’s really about a lifestyle change
  • The “rules” are to eliminate a lot of foods from your current diet, specifically:
    • Gluten
    • Sugar and artificial sweeteners
    • Dairy
    • Soy
    • Peanuts and peanut butter
    • Non-lean meats (some resources say to avoid all beef except grass-fed)
    • Alcohol
    • Coffee (I guess it’s really not the caffeine that is “bad” but the acidity of coffee, so no de-caf either) -(this I struggle with)
    • White potatoes (sweet potatoes are OK)
arbonne-food-list

So, I mentioned it is a bit pricey, naturally, you may be wondering what do you actually have to buy? You can buy products individually, or you can buy a kit that offers the best deal (if you use and like all the products of course). Since I was new to everything, I wanted to try it all to really get the best experience. Here is what comes in the kit:

  • Meal replacement vegan protein shakes (one for breakfast per day and one for lunch),
  • Fiber powder to add to your shakes,
  • “Digestion Plus”, also to add to your shakes,
  • Detox tea,
  • 7 Day Cleanse (separate drink packets), and
  • Fizz sticks (mild energy drinks to help those, like me, going cold turkey from drinking coffee daily to none at all).

And since I’m trying to keep it real here folks, here are my overall thoughts on the challenge and the products. Of course, please note, these are just my opinions!

  • It is definitely hard, but not impossible. I know this is cliché, but if I can do it, anyone can. Words cannot describe how much I love cheese, coffee, bread, and ice cream, but I’ve been able to give them up (with minimal whining, except for coffee without coffee no one would be safe).
  • The cranberry tea is amazing. The detox tea is, ok. I don’t drink a ton of tea, normally, but I drink Arbonne tea daily.
  • The cleanse drink is also amazing, I make a container and drink on it all day.
  • I LOVE the fizz sticks! They are delicious (a mild fruity, fizzy drink) and they give me just a slight energy kick. I actually continued to drink these even after my first 30-day challenge was done.
  • The shakes good and there a ton of recipes out there to flavor them differently (you get two flavors in the kit – Vanilla, which tastes like birthday cake to me, and Chocolate). People are very creative with adding fruits and other things to make them even better (I like both plain, as well).

I thought I would end with a quick rundown at what I eat each day:

  • Breakfast: Vanilla shake (2 scoops of powder) and fiber (1 scoop) I also add turmeric.
  • Fizz stick after I finish the shake
  • Mid-morning snack : A small handful of raw nuts (almonds or cashews) or cucumber slices.
  • Lunch: Chocolate shake (2 scoops of powder) and one packet of Digestion Plus and strawberries
  • Mid-afternoon snack: 2 hard boiled eggs and/or a green apple.
  • Fizz stick sometime in the afternoon (generally guidance is you can have 2-3 fizz sticks per day; I usually have 3-4, depending on how crazy my day is!)
  • Dinner: Sensible, clean dinner, following the “rules” I outlined above. This has been a big change for me, I ususally eat fast food sitting at my desk.

So January 7, 2019, I am starting a new 30-day challenge. If you would like to start 2019 off with a healthy plan, text me or call me. You can order products from my website
http://ConnieAsh.arbonne.com

~ ConnieKayA ~
A Southern Girl sharing her passion for living an abundantly blessed lif
e.



Vitamin D ~ Is more than just the Sunhine Vitamin

I take a handful of vitamins every day,  I know that vitamins are important for my health,  but every day I see patients in my clinic that have a Vitamin D deficiency.  Why? It’s difficult to get enough vitamin D.

So, let’s talk about how much of this critical fat-soluble vitamin we need, and how you can get enough. The three ways to vitamin D are exposure to the sun, consuming vitamin D containing food, and through supplements.

Why is vitamin D important, and how much do we need?

Vitamin D helps us absorb calcium from our food and acts as a hormone to help us build strong bones. Vitamin D can also help with immune function, cellular growth, and help to prevent mood imbalances such as depression and seasonal affective disorder.

Not getting enough vitamin D can lead to bone diseases like osteomalacia. Inadequate vitamin D can also increase your risk of heart disease, autoimmune diseases, certain cancers, and even death. The “official” minimum amount of vitamin D to strive for each day is merely 400-600 IU. Many experts think that this is not nearly enough for optimal health.

To ensure you get adequate amounts of vitamin D, you can implement any combination of the three vitamin D sources mentioned above on a weekly basis.

 How can I get enough vitamin D from the sun?

Your skin makes vitamin D when it’s exposed to the sun; that’s why it’s referred to as the “sunshine vitamin.”How much vitamin D your skin makes depends on many things. Location, season, clouds, clothing, all affect the amount of vitamin D your skin can produce from the sun. One standard recommendation is to get about 5–30 minutes of sun exposure between 10:00 a.m. – 3:00 p.m. to the face, arms, legs, or back. This should

The view on my early morning run

be done without sunscreen, at least twice a week.  Of course, we should always avoid sunburns and of course, in some locations (and seasons of the year) it’s not easy to get sun exposure.  So, how can we get enough vitamin D in other ways?

How can I get enough vitamin D from food?

Vitamin D is naturally found in fatty fish, liver, and egg yolks. Some mushrooms make vitamin D when they’re exposed to the sun.

The Big Man enjoying time on the Spring River

Some foods are “fortified” (which means vitamin D has been added) with vitamin D. These include milk, some orange juices, breakfast cereals, and yogurt. It will say on the label how much vitamin D has been added per serving.

Because vitamin D is fat-soluble, you can increase absorption of it from your food if you eat it with some fat (healthy fat, of course). Between sun exposure and food, it still may be difficult to get even the minimum of 400 IU of vitamin D each day; this is why vitamin D supplements are quite popular.

How can I get enough vitamin D from supplements?

It’s easy enough to just “pop a pill” or take some cod liver oil (which also contains vitamin A). Either of these can ensure that you get the minimum amount of vitamin D, plus a bit extra.

But before you take vitamin D containing supplements, make sure you check that it won’t interact with other supplements or medications you may be taking. Always read your labels, and ask a healthcare professional for advice.

Do not take more than the suggested dosage on the label of any vitamin D supplement, except under medical care.

The maximum amount recommended (for the general population) is 4,000 IU/day. Too much vitamin D can raise your blood levels of calcium (to an unsafe level), and this can affect your heart and kidneys.

The best thing, if you’re concerned, is to ask your healthcare professional to do a blood test and make a recommendation about how much vitamin in supplement form is right for you. Your healthcare practitioner may recommend higher amounts of vitamin D supplementation for a short time while under their care.

Conclusion:

Vitamin D is an essential fat-soluble vitamin which; many people have a hard time maintaining adequate levels of vitamin D.  There are three ways to get enough vitamin D: sun exposure, through certain foods, and in supplements.

I’ve given you some ideas on how you can get the minimum 400-600 IU of vitamin D daily.

If you’re concerned, it’s best to request a blood test that tests your vitamin D levels to be sure what’s right for you. Always take supplements as directed.
ConnieKayA 
A Southern Girl sharing her passion for living an abundantly blessed life.

Super-Simple Grilled Salmon

Super easy and tasty main dish.

Servings 4
Author conniekayash@yahoo.com

Ingredients

  • 4 wild salmon fillets
  • 1 bunch asparagus
  • 1/4 tsp sea salt
  • 1/4 black pepper
  • 1/4 tsp dried parsley
  • 1/4 tsp. dried dill
  • 4 tbsp olive oil

Instructions

  1. Preheat the oven broiler and raise the oven rack. Place parchment paper on a baking sheet and place fish on top, skin-side down. Surround with a single layer of asparagus.
  2. Sprinkle the fish and asparagus with sea salt, pepper, parsley, and dill. Drizzle with olive oil.
  3. Broil for 8-10 minutes until fish flakes easily with a fork.
  4. Serve & enjoy!
  5. Tip: Serve with a side of quinoa