Showing posts with label health. Show all posts
Showing posts with label health. Show all posts

So, What’s the Best Time of Day to Take Vitamin D?


You might not give a lot of thought to what time you take your vitamin D supplement. As long as it gets into your tummy, right? Well … not exactly.

It turns out that the time you take your vitamins — and what you take them with — can play a big part in absorption.

Here’s everything you need to know about the best time to take vitamin D.

What’s the best time of day to take vitamin D?

There’s no official best time to take vitamin D. But some peeps prefer to take vitamin D supplements earlier in the day with a meal.

Some people also think that taking vitamin D before bed can mess with sleep. But TBH, there’s no hard-hitting science to back this up.

Still, if you think vitamin D is to blame for your tossing and turning, you should probably take your supplement earlier in the day (more on that in a minute).

Should you take vitamin D with food?

Yes! Vitamin D is a fat-soluble vitamin, which means it dissolves in oils or fats. That’s why it’s best to take a vitamin D supplement with foods that have healthy fats (such as olive oil, seeds, nuts, fatty fish, or eggs).

But the jury is still out on whether it’s better to take vitamin D supplements with low fat or high fat foods.

In a 2013 study, 62 older adults took a 50,000-IU vitamin D3 supplement once a month for 3 months. The participants were divided into three meal groups — no meal, high fat meal, and low fat meal.

At the end of the study, researchers found that the folks who took vitamin D3 supplements with a low fat meal had better absorption.

PSA: This was just one small study. We def need a lot more research to find out how vitamin D is best absorbed.

Taking vitamin D in the morning

Lots of peeps prefer their vitamin D dose in the morning. There’s not a whole lot of science to suggest that this makes it more effective. But there is one perk: If it’s part of your morning routine, it can be easier to remember to take your supplements.

Pro tip: Pop a vitamin D alarm on your phone. It can help you remember to take your supps even on those hectic mornings.

Pakistan faces alarming surge in diabetes cases: report

Pakistan records high cases of diabetes

The prevalence of diabetes in Pakistan has increased significantly as 33 million adults are now living with diabetes in the country with an increase of 70 per cent, according to the International Diabetes Federation's (IDF).

The report, ranking the world’s top countries for a number of adults (20–79 years) with diabetes in 2021 has put Pakistan in third place with a total of 33 million, after China (141 million) and India (74 million).

One in four adults (26.7%) in Pakistan is living with diabetes - the highest national prevalence in the world, the report claimed and said that an additional 11 million adults in Pakistan have Impaired Glucose Tolerance (IGT), which places them at high risk of developing type 2 diabetes.

Meanwhile, more than a quarter (26.9%) of adults living with diabetes in Pakistan remains undiagnosed, which means that undetected or inadequately treated diabetic people are at risk of serious and life-threatening complications such as heart attack, stroke, kidney failure, blindness, and lower-limb amputation.

These factors result in poor quality of life and higher healthcare costs, the report added.

Need for accessible healthcare

Read More: Diabetes may cause eye disorders, say experts

The IDF says that 537 million adults are now living with diabetes worldwide - a rise of 16% (74 million) since the previous IDF estimates in 2019.

"The rapidly rising level of diabetes in Pakistan presents a significant challenge to the health and well-being of individuals and families in the country," says Professor Abdul Basit, director of Baqai Institute of Diabetology and Endocrinology at Baqai Medical University.

He said that this year marks 100 years since the discovery of insulin, noting that the milestone presents a unique opportunity to reflect on the impact of diabetes and highlights the urgent need to improve access to care for the millions affected. He said that an estimated one in two people with diabetes across the world who need insulin cannot access or afford it.

“We must do more to provide affordable and uninterrupted access to diabetes care for all in Pakistan, and around the world. Joint efforts are needed to improve the lives of people with diabetes and prevent the condition in those at high risk of developing it," Basit added.

Globally, 90% of people with diabetes have type 2 diabetes. The rise in the number of people with type 2 is driven by a complex interplay of socio-economic, demographic, environmental and genetic factors while the key contributors include urbanization, an ageing population, decreasing levels of physical activity and increased levels of overweight and obesity.

Evidence suggests that type 2 diabetes can often be prevented, while early diagnosis and access to appropriate care for all types of diabetes can avoid or delay complications in people living with the condition.

8 Incredible Things That Happen When You Give Up Alcohol For One Month

Even if you don’t drink all of the time, if you like to partake in a few drinks here and there on occasion, even you can see the benefits of a dry January. Personally, a dry month here and there has a plethora of benefits for anyone who enjoys drinking. If you don’t believe me, here is what others are saying (including science.)

1. Better sleep.

Contrary to what most believe, even though alcohol initially makes you sleepy, the effects do not last. Once you fall asleep, your body begins producing stimulants to thwart the alcohol, and in turn, your sleep quality is reduced. If you’ve ever woke up at 3:00 am after a night of drinking, then you know exactly what I mean.

2. You feel more hydrated.

And since alcohol is a diuretic, it causes you to pee pretty much all of the fluid out of your body. Because of that, it makes you dehydrated, which can last for days after a night of even light drinking. This is bad for brain health, kidney health, and it makes your skin look worse than it should.

3. Your liver catches a break.

When your liver is metabolizing alcohol, it can’t do much else. This can result in a backup of fat in your liver or fatty liver. Eventually, if you drink enough, especially if you eat a lot of fatty food, you can end up with fatty liver disease or cirrhosis. Giving your body even a 30-day break can prove beneficial against this.

4. Your risk of heart disease is cut.

When alcohol is metabolized by the liver, it produces a chemical enzyme called dehydrogenases. And when we drink in excess, the enzyme can cause free radicals which oxidize bad cholesterol, which is then deposited into our arteries. Cutting back for a while can help prevent that.

5. Effortless weight loss.

And since alcohol is loaded with calories, it adds to our calorie count, which causes weight gain. Even without the calories, alcohol is metabolized by the liver, which prioritizes alcohol over fat. When this happens, the fact that we have eaten becomes stored rather than burned or used for fuel. Cutting back, especially if you drink a lot, but even if you drink once a week, will likely result in unintentional weight loss.

6. Less anxiety and depression.

Despite most people using alcohol to feel good, it’s a depressant. And after the inhibition (which is what makes you feel good) wears off, we are left with the depressing effects that bring our mood down. According to Lauren Manaker, MS, RDN, giving up alcohol for even just a month can boost mood.

7. Improved digestion.

Perhaps my favorite reason is the digestive reset, giving up alcohol provides. When we drink often, it causes our body to have its digestive enzymes inhibited, which damages our stomach lining and makes it harder for our body to properly digest food. In turn, we end up gassy, bloated, and feeling horrible.

8. Improved immunity.

Alcohol consumption can damage our gut flora pretty quickly, making it much harder for us to fight disease, sickness, and infection. Cutting back, even for a short period, can help the gut flora reset and, in turn, help our immunity improve.

Six Of The Worst Mistakes You Can Make While Talking To Children

Parents children behaviour

 While it might seem easy to get along with children, it’s not always as simple as it sounds. Sure, you might be on the same page but kids are very different from adults for a reason.

Being a mother or a father is not an easy task. Some days you’re going to feel like you’re doing a great job while others you’re going to feel like you’re messing up every step of the way. Below I am going to go over some of the mistakes a lot of parents make when it comes to talking with their kids. These are things we need to be aware of so that we can better ourselves and the relationships we have with our children.

When Talking To Kids Here Are Some Of The Worst Mistakes You Can Make:

1. We try to use guilt to get them to do what we want.

As a parent, it’s really easy to guilt and shame your kids into giving into you but you shouldn’t be doing that. You don’t like when people do that to you, do you? It takes a toll on you even now, imagine what kind of a toll it takes on your kids.

2. We don’t actually listen to what they’re saying in return.

When our kids are engaging with us, we should listen to them just as they are listening to us. Sure, there are limits to this but hearing them out is crucial for their own development. This helps them learn how to stand up for themselves as well as speak out in general.

3. We nag them over and over again.

I know, it might not be something you want to do but as a parent, nagging becomes part of your routine, doesn’t it? If something isn’t happening that you already told your kid to do you need to make some changes. You should not be repeating yourself over and over again. Ask yourself internally whether you’re being too demanding or if your kid isn’t listening to you, once you have an answer move forth from there.

4. We talk too much.

We might not realise it but kids can’t process things the way we adults can. They can only take in so much at one time. Inch them into things that might seem overwhelming. This will make a huge difference in how things play out.

5. We forget to appreciate their efforts.

While it might not always seem like it the efforts your kids put forth are important. Don’t dismiss them because they didn’t get an A even though they tried their best. Show them you’re proud of that B plus since it was the best they could do and help them improve.

6. We dismiss their emotions because we are more able to regulate our own.

Just because we think what our kids are feeling is silly because we can regulate better than they can does not mean their emotions are not valid. The things your kids feel are valid and you should be helping them through them not forcing them to ignore how they’re feeling as a whole. This in itself can be a recipe for disaster if you keep doing it for too long.

Emotionally Intelligent People Embrace These 5 Simple Rules

Emotional intelligence 2022

Here are 10 rules of emotional intelligence that will help you start making emotions work for you, instead of against you.

1. The 25/5 Rule

According to ancient legend, billionaire Warren Buffett's personal pilot was once discussing career priorities with his boss when Buffett taught him a simple lesson. 

According to the legend, Buffet told his pilot to first make a list of his top 25 career goals, and then, to circle the top five goals. To remain focused on accomplishing goals one through five, the pilot would need to keep away from the other goals.

2. Writing in reverse

Writing in reverse is simple: You have to reverse your role as the writer (of an email, a report, a landing page, etc.) with the role of the recipient (your audience). This is helpful because it keeps you from:

  • writing from an overly emotional perspective,
  • writing too much, or
  • writing things that won't help your cause, and which the recipient doesn't care about

Writing in reverse is also emotionally intelligent--because it helps you develop your empathy muscle.

3. The golden question

The golden question is actually five questions in one. When you need to make a decision but you feel your emotions taking over, ask yourself:

How will I feel about this in:

  • a day
  • a week?
  • a month?
  • a year?
  • five years?

This question is extremely helpful because by forcing yourself to "see the future," you hack your brain and change the way it processes emotions.

4. The 5-minute rule

Ever have a huge task sitting in front of you, and instead of working on it, you sit around watching YouTube videos all morning? Yeah, me too.

There's a reason we do that: The brain is so overwhelmed with the thought of completing that task, it causes you to avoid it at all costs.

In cases like these, you can use the five-minute rule: Make a deal with yourself to work on a task for just five minutes. If you want to quit after that, no problem.

This works because the brain is "tricked" into seeing your large task as a small one. Of course, you usually end up working for much longer than five minutes.

5. The rule of clocking out

If you're anything like me, you view work as a priority. But how do you balance that priority with even more important priorities, like your family, or your mental health?

You can do so by learning to clock out: Set working times for every day, and when the end of the day comes, clock out. Treat it like an important appointment, one that I can't miss.

Employers and employees who apply the rule of clocking out find balance and build a more rewarding organizational culture--one that is founded on balance.

Daily Consumption of 85% Dark Chocolate May Improve Your Mood

New research by scientists from Seoul National University, Korea Food Research Institute and Chungnam National University suggests that dark chocolate has prebiotic effects by restructuring the diversity and composition of the gut microbiome, which may in turn improve mood via the gut-brain axis.

“Mood disorders are a leading cause of disability worldwide,” said Dr. Ji-Hee Shin, a researcher in the Department of Food and Nutrition at Seoul National University and the Research Group of Healthcare at Korea Food Research Institute, and colleagues.

“Disturbances in a person’s mood interrupts their personal well-being and the ability to participate in social interactions, leading to physical health problems such as chronic diseases.”

“The symptoms of mood disorders include ongoing feelings of sadness, helplessness, hopelessness, and irritability. These disorders are mainly treated with drugs that manipulate the monoaminergic neurotransmitter system in the brain.”

“The role of diet as a mood regulator has received a great deal of interest,” the researchers added.

“Certain dietary components have been shown to reduce anxiety and depression and improve quality of life. In particular, cocoa products such as dark chocolate contain a number of nutritional compounds that have the potential to affect mood.”

“We performed a randomized clinical trial using dark chocolate with different cocoa contents (85% and 70% cocoa content) and identified changes in the diversity and composition of the gut microbiota following dark chocolate consumption, as well as the association between those changes and participants’ emotional states, in healthy adults.”

The study was conducted at Seoul National University in Seoul, Republic of Korea, from July to December 2017, and involved a total of 48 healthy men and women between 20 and 30 years of age. The volunteers consumed either 30 g/d of 85% cocoa chocolate, 70% cocoa chocolate, or no chocolate, for three weeks.

A dietary survey was conducted using the 3-day food record method, a standardized tool for dietary assessment, which included 3 random days. The participants were asked to record the types, amounts, ingredients and cooking methods of the food that they consumed for the previous 3 days and the location of each meal. Mood states were measured using the Positive and Negative Affect Schedule (PANAS).

Daily consumption of dark chocolate significantly reduced negative affect in the 85% chocolate group, but not in the 70% chocolate group.

Gut microbial diversity was significantly higher in the 85% chocolate group than the control group.

Adam Levine Breaks Silence On Influencer's Cheating Accusation: 'I Crossed The Line'

  The Maroon 5 singer denied that he had an affair, but apologized to his pregnant wife, Behati Prinsloo, for "inappropriate" beha...