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Overcome Obesity with Diet Plan for Weight Loss

Obesity is one of the biggest banes of the modern world. It can concentrate in and around your waist and hip area and is the first indication of high visceral fat percentage in the body. This visceral fat releases harmful chemicals which makes you vulnerable to serious health problems. Some of which include:

  • High Blood Pressure
  • High Cholesterol
  • Heart Disease
  • Diabetes
  • Fatty liver
  • Arthritis

However, just because a person is obese does not mean they will have all the above listed diseases and health conditions. However, if someone has a family history of any of the above, then they are at a higher risk. People with belly fat are more prone to them than those with fat around hips or other body parts.

High Blood Pressure

An obese body requires more blood to supply oxygen and nutrients to the body. Which causes high blood pressure.

High Cholesterol

Obese individuals tend to have high level of triglycerides and LDL or bad cholesterol.
On the other hand, the good cholesterol or HDL is too low. This increases the chance of heart problems.

Heart Diseases

Obesity increases your chances of developing high blood pressure as well as high cholesterol. Both these conditions increase the chances of a heart disease. However, it can be managed by reducing weight, even 5 to 10 percent reduction in weight can improve your health and reduce the risk of heart diseases.


Most people who have type-2 diabetes are obese. With added pressure to utilise insulin to properly control blood sugar level. This makes them prone to diabetes.

Fatty Liver

As opposed to common belief, drinking alcohol is not the only reason for Fatty Liver.In fact, it has become a growing menace with people suffering from metabolic syndrome (pre-diabetic) and obesity. Non-alcoholic fatty liver is generally observed in obese people, it is caused by a build-up of fat within liver cells.


Obesity tends to affect how the body functions, and of course how it makes you feel. Over a period of time, the strain that extra weight puts on the body can result in joint pain and arthritis.

Final Takeaway

While some people require medication to keep their health issues under control, most of them can control it with weight loss diet, correct intake of vitamin supplements and stress management.

If you are suffering from obesity, we recommend, you begin with a gradual weight loss program. As you start to shed off those kilos you will lower your chances of a long-term disease. If you are stressed out, set some of your time aside for yoga and meditation. Along with this, do follow a nutritious diet and supplement it with vitamins & minerals.You can call us on 73592 17404 for a FREE consult.

Low Energy in Men and Women: Causes and Ways to Increase Energy

Fatigue or feeling under the weather is quite common. Most of us usually don’t feel up to our regular efficiency and productivity. Usually, the reason is chalked off as something innocent as working too much or not being rested enough.

That said, while most of us would use a cup of coffee to wake ourselves up, there are things that you may not notice. Low energy is relatively common but, sometimes, when it becomes a repeat occurrence, you should take a closer look at your body and lifestyle.

Low energy can be due to many reasons, and there are some symptoms of fatigue. Here is a list of causes for fatigue in men and women.

Causes of Fatigue in Women and Men

1. Poor Diet

A healthy diet has many benefits. Not only does a diet help you keep your nutrition in check but it also helps you get the right amount of energy for the day.

Bad eating habits can lead to low energy. You may feel lethargic and sluggish if your diet is not appropriate. Additionally, heavy consumption of junk food leads to lower energy levels. If you feel low in energy regularly, you should use multivitamins for women.

2. Bad Sleeping Habits

Bad sleeping habits are the number one cause of low energy levels in people. Even if you feel that you haven’t physically exerted yourself during the day, you still need enough sleep.

Your mind is constantly working, which is why you need enough sleep. If you decide to skip sleep for a couple of days, you should strive to get back to your regular sleep schedule.

3. Issues With Thyroid

If you’ve begun to feel lazy or low on energy without any change in your regular lifestyle, then it could be an issue with your Thyroid.

The thyroid is a gland located in your neck that controls your metabolism. So, when the gland goes through malfunctions, you may begin to feel low on energy. When the gland begins to misbehave, it will produce more hormones. This phenomenon is called hyperthyroidism. Due to this, you may feel exhausted all the time.

4. Heart Diseases

Fatigue is one of the early warning signs of heart disease. When your heart does not pump enough blood in your body, your body will not have enough oxygen and that is why you will feel exhausted.

This could go on for a while. So, if you smoke or you have a family history of heart issues, you should keep it in mind. If you begin to feel low on energy regularly, you may need to get a check-up.

Testosterone Issues: For Men Specifically

Lower testosterone levels in men lead them to feel low on energy all the time. Although low testosterone levels affect your body, exhaustion is one thing that you may see before other symptoms.
When you have lower testosterone levels, you may begin to experience insomnia and see an increase in body fat as well.

Pregnancy: For Women

Apart from the other issues mentioned above, pregnancy can cause low energy in women. During the pregnancy, a woman’s body goes through many changes. One of the most common inconveniences a pregnant woman can face is fatigue.

This usually goes away with the use of the best multivitamin capsules in India or anywhere else you live. If low energy levels persist, then you must look into other problems you could have.

How to Boost Your Low Energy: Tips to Keep in Mind

When you look into health matters, you need to remember that finding the best multivitamin for men or women will not cut it for low energy levels.

Although there can be many reasons for your low energy level, there are some sure-shot ways of fixing the issues.

Following the steps and tips listed below can help you out tremendously:

Control Stress

You should take note of your emotions. High-level stress is always known to cause low energy levels in your body. The thing with stress is that your body needs a lot of energy to feed your stress and the thoughts around it. Thus, your body will perpetually be stuck in a low-energy mode as well.
You should think of relaxing your body and trying to calm your nerves down. You should look for ways to meditate, de-stress and stay happy. Exercising, yoga and tai-chi can help you to reduce stress as well.

To be Productive, Lighten Your Load

Low energy levels are associated with the immense workload as well. If you overwork, be it because of professional work pressure or personal reasons, you will feel low on energy.

Even if you look for organic spirulina capsules to help you, they won’t be able to help you alone. If you see your body lose energy and see your work pile up, you should ask for help. Getting some assistance at work and home will help you see a difference in your body and energy levels.

Get More Sleep

Taking a nap or power nap will not cut it for you. If you have been experiencing lower energy levels, enough rest and sleep become crucial. Not getting enough sleep can drain energy levels from your body and cells. Furthermore, it will also make you feel grumpy, tired and emotional, even if you’re up.

Some people may find it hard to get to sleep. In that case, you can put on some calming music, ambient noises, such as running water, or meditation will help you sleep.

Limit Drinking and Smoking

If you frequently drink and smoke, you should consider quitting the habits as well. Both these substances make you feel drowsy and limit the circulation of oxygen in your body.

Health Supplements

Another way to improve your energy level is the intake of quality health supplements. Making use of spirulina capsules helps you increase your energy levels without any artificial chemicals.

Additionally, the supplements with spirulina assist you to improve your overall health. It aids in better gut health, along with cleansing your body of toxins.

The green supplement also helps you cleanse your colon. However, in the beginning, you may feel a little drowsy. But once the supplement starts working, your body gets accustomed to it, thereby eliminating the drowsiness gradually.

The Key Takeaway

Your body takes a heavy toll to keep up the pace in this fast-moving world and thus, go into overdrive before you even notice it. You may feel lazy and chalk it off as you are being under-rested.

However, if your body keeps showing you signs of lethargy, you should become careful and see what could be the reason. If you face chronic low energy levels and feel the need for lifestyle changes or regular use of spirulina capsules, then you should see a doctor.

Make sure that you keep in touch with your doctor or medical advisors. If you have a history of medical issues known to cause low energy levels, you should also consider them and look for professional help.

Constipation- A Full Stop In Your Daily Life

What Is Constipation?

The hard, dry or lumpy stools can often be painful and difficult to pass. If the person skips passing stool more than thrice in a week then this is described as the problem of constipation.

Factors Contributing To Constipation

Following are some of the common causes of constipation

  • Missing out the combination of high fibre food with adequate water intake can lead to constipation
  • People who are not physically fit and spend a long time sitting are at higher risk of Constipation
  • Increasing age can be one of the reasons to experience constipation
  • A disturbing routine of eating meals, going to bed and using the bathroom can cause constipation
  • Excessive use of laxatives can make a person habitual to laxatives for passing stools which cause constipation in the long term
  • Stress can delay the need to pass stools that can dry and harden the stools which cause constipation
  • Pregnancy and hormonal disbalance can cause constipation often
  • Some antidepressants, Antacids, Iron supplements and pain relief drugs can increase the risk of constipation
  • People with Irritable bowel movements can experience constipation over time

How Constipation Affects Your Daily Life

We all experience constipation in our lives at some point in our life but it lasts for 1-2 days then cures itself with a little change in diet. When this doesn’t happen and you face constipation every other day then this can impact your daily lives.

Constipation can steal the joy to enjoy your life to the fullest. If a person is constipated, his mind will hang up the toilet only. The feeling of full bowel can make him feel irritated and angry.

Nobody likes to talk about it and if someone asks you then your answer is “I am not feeling well”. Yes, I know you are not feeling well because something that needs to be out is still inside you which is stopping you from eating, causing you gas, physical work seems hard to you, losing your concentration on work.

So, It can be concluded that constipation has stopped you from doing the jobs that are routine for you.

Constipation Needs To Be Cured

Constipation is not only a physical problem it has a psychological connection as well. Constipation doesn’t only involve your stomach but also captures the attention of your mind.

If constipation is ignored, it can cause other problems such as hemorrhoids that are a result of too much straining. Constipation becomes necessary to treat if you have abdominal pain, vomiting, bloating and blood in your stool.

Constipation can also lead to problems like piles, anal fissures, weakening of pelvic muscles, stomach ulcers, Inflammatory bowel diseases, anal cancer.

Ayurveda And Constipation

Ayurveda mentioned the herbs Isabgol, Senna, Mulethi and Triphala (which are the combination of Bhibhitaki, Amlaki, Haritaki) that are ideal to treat constipation.

The fibres present in Isabgol are helpful to soften the stools and reduce Constipation. Sonamukhi possesses laxative properties to help harden stools and relieve constipation.Mulethi has glycyrrhizin and its compound, carbenoxolone which is effective in treating constipation. The laxative property of triphala helps to relieve constipation.

If constipation is not treated with home remedies then you can take the help of these herbs to cure your problem.

Try Prakruti Pachak Amrut Digestive Powder for effective relief in Constipation.

Moringa Leaves – 16 Health Benefits That You Should Know

Moringa tree is also known as the ‘miracle tree’ and there is a good reason why. The leaves, fruit, sap, oil, roots, bark, seeds, pod and flowers of the tree have medicinal properties. The products from the tree have many uses. It is also known as the ‘drumstick tree’. It is found mostly in Asia, Africa, and South America.

Moringa Leaves – High in Nutrients

The moringa leaves are nutritionally very rich, leaving behind carrots, oranges and even milk in terms of nutrition value. The leaves find many uses in Indian cuisine as they are versatile and can be incorporated in the diet in many ways. Adding them to juices and using them as a stir-fry vegetable are the most common ways in which they are eaten. When consumed in their natural form, the moringa leaves have no side effects.

The health benefits of moringa leaves.

Rich in Vitamins and Minerals

Moringa leaves are rich in vitamins A, C, B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 and Folate. They are also rich in magnesium, iron, calcium, phosphorus, and zinc.

One cup of moringa leaves will contain 2 grams of protein, magnesium (8 per cent of the RDA), Vitamin B6 (19 per cent of the RDA), Iron (11 per cent of the RDA), Riboflavin (11 per cent of the RDA)  and Vitamin A (9 per cent of the RDA).

Rich in Amino Acids

Moringa leaves are rich in amino acids, the building blocks of proteins. 18 types of amino acids are found in them and each of them makes an important contribution to our wellbeing.

Fight Inflammation

Inflammation is how a body naturally responds to pain and injury. Moringa leaves are anti-inflammatory in nature due to the presence of isothiocyanates. They have niazimicin that is known to reign in the development of cancer cells. Inflammation is the root cause of many diseases like cancer, arthritis, rheumatoid arthritis, and many autoimmune diseases. When we suffer an injury or infection, the body suffers increased inflammation.

Basically, it is a protective mechanism against trauma but because of a wrong lifestyle and an unhealthy diet, inflammation can increase in the body. Long-term inflammation leads to chronic health issues. Eating moringa leaves helps to reduce inflammation.

Rich in Antioxidants

Moringa leaves have anti-oxidative properties and protect against the damaging effects of free radicals present in the environment. The damage caused by free radicals is responsible for many chronic diseases like type 2 diabetes, heart problems and Alzheimer’s.

Moringa leaves are rich in vitamin C and beta-carotene that act against free radicals.

They also have Quercetin which is an antioxidant that helps to lower blood pressure. Another antioxidant that is present in moringa leaves is Chlorogenic acid which helps to stabilize blood sugar levels post meals.

A study in women showed that taking 1.5 teaspoons of moringa leaf powder regularly for three months had shown a significant increase in blood antioxidant levels.

Lower Blood Sugar Levels

Sustained high blood sugar levels lead to the development of diabetes in individuals. Diabetes, in turn, can cause heart problems and organ damage in the body. To avoid this, it is good to keep the blood sugar levels in check. Moringa leaves are a perfect resource for that as they stabilize the blood sugar levels due to the presence of isothiocyanates.

Lowers Cholesterol

Apart from oats, flaxseeds, and almonds, moringa leaves are a dependable remedy against high cholesterol. Cholesterol is the major reason why people suffer from heart diseases and eating moringa leaves has known to show considerable improvement against high cholesterol levels. Moringa oleifera can lower those levels and protect against the risk of heart disease

Protects the Liver

Those who have tuberculosis can benefit greatly from moringa leaves as they reduce the negative effects of anti-tubercular drugs. The leaves accelerate the repair of the liver cells. The leaves have a high concentration of polyphenols that protect against oxidative damage to the liver and may even reduce it. They increase the protein levels in the liver.

The liver is the site of blood detoxification, fat metabolism and for nutrient absorption and it can function properly only if the liver enzymes are normal. Moringa leaves stabilize these liver enzymes.

Protects Against Arsenic Toxicity

In many parts of the world, arsenic contamination is a common problem. Arsenic has found its way in our systems through many food items, particularly rice.

Long-term exposure to this element can lead to the development of cancer and heart disease. Research on lab animals has shown that moringa leaves combat effects of arsenic toxicity.

Good for the Stomach

Moringa leaves are beneficial against digestive disorders. Those who suffer from constipation, bloating, gas, gastritis and ulcerative colitis should add Moringa leaves to their diet.

The leaves have antibiotic and antimicrobial properties which make them an ideal remedy against digestive disorders. Even the high amount of B vitamins in the leaves helps in improving digestion.

Improves Bone Health

Moringa leaves are rich sources of calcium and phosphorus. Both of these elements are needed for good bone health. Since moringa leaves have an anti-inflammatory nature, they help combat arthritis and may even heal bones that are damaged.

Moringa oleifera also fights against osteoporosis and keeps bone and teeth strong

An Antiseptic

Moringa leaves are antiseptic and fight off many bacterial infections. They are even beneficial towards wound healing and help to heal bruises, minor cuts, and burns quickly as they reduce the clotting time.

Improve Lactation

In traditional Ayurvedic medicine, moringa leaves were used to increase lactation in nursing mothers. Since they are a rich source of protein, important vitamins, and essential nutrients, consuming moringa leaves is very good for the health of the mother and the baby.

Helps in Weight Management

Moringa leaves increase fat burning in the body. They slim down the person without depleting energy reserves. This keeps the person feeling buoyant and nourished. They reduce cravings for food and boost metabolism. They also lower cholesterol.

Good for Skin and Hair

Due to an abundance of antioxidants and nutrients, moringa leaves improve the health and appearance of skin and hair. They add suppleness to the skin and shine to the hair. The antioxidants present in moringa leaves reduce the appearance of fine line and wrinkles on the skin. They have about 30 antioxidants present. Not just this, a paste of moringa leaves when applied to the scalp and the hair reduces dandruff and adds life and bounce to dull, lifeless hair. The leaves also strengthen the hair follicles. They are also good for acne-prone skin. This is why moringa leaves are part of many cosmetics. They improve the skin tone and add a glow due to their purifying nature and therapeutic properties.

Good for Nervous System

Many nervous disorders have been known to show positive results against the use of moringa leaves. They support brain health and work as neuro-enhancers. The high concentration of vitamins E and C combat neural degeneration and helps improve brain function. Those who have a migraine or suffer from recurring headaches must eat moringa leaves regularly. These leaves also work as mood balancers as they stabilize the production of neurotransmitters like serotonin, dopamine, and noradrenaline which are important for memory, mood and for stimulus-response.

Good for Detoxification

Moringa leaves are natural cleansers and help to detoxify the system. This helps to keep the body and increases immunity against various infections. They also increase the energy levels in the body.

Potential Downsides

  • Moringa and its leaves may not be for everyone. While generally considered safe and healthy for most, there are some minor side effects to watch out for. In large doses, the leaves, bark, roots and moringa fruit may have laxative properties. 
  • In pregnant women, the roots, bark and extract of Moringa may cause uterine contractions. Pregnant women should take the advice of their doctors before including Moringa leaves or products into their diets. 
  • Similarly, breastfeeding women should avoid Moringa leaves since it is unknown whether any of the chemicals or substances present can pass through the milk to the child. 
  • In some cases, Moringa leaf powder has been found to contain higher than the recommended tolerable amounts of lead, please source any extracts you use only from reputable companies. 
  • Lastly, it is recommended that people on blood thinners should also avoid Moringa unless you consult your doctor first. As with all things, when taken in moderation it can be safe for most people, so always use it with caution.


Moringa leaves provide a powerful punch of nutrition and have an anti-inflammatory nature. Their antioxidative properties combined with their cellular-health protective properties make them a new ‘superfood’. They suppress the production of inflammatory enzymes and lower sugar levels. Make these a regular part of your diet to reap rich health benefits.

10 Tips to Boost Male Fertility & Sperm Count

Thinking about trying for a baby? Make sure you read these ten tips to help boost male fertility naturally

When you decide to have a baby, it's important to think about female and male fertility - after all, as the saying goes, it takes two, baby.

Men can do a great deal to improve their chances of conception and boost sperm counts by paying attention to health and lifestyle.

Here is a check-list for men who are trying for a baby with our ten tips to help boost male fertility:

Keep Cool: Men have a higher sperm count when their genitals are kept at a cooler temperature. So stay away from hot tubs, hot showers and tight fitting underwear.

Avoid Alcohol: It lowers men's sperm count even when men are only drinking small amounts. And stop smoking - it has been shown to reduce both the sperm count and the sperm motility.

Sex: Have it in the morning as research shows that a man's sperm count is higher at this time so take advantage of it!

Supplement: Take a supplement which contains specific nutrients such as zinc for male reproductive health (more info on Wellman)

Diet: If men are malnourished or not getting enough of the right foods and nutrients their sperm count can suffer.

Workaholic: Fatigue can have an effect on a man's interest in sex so it is important to try and find a balance.

Toxins: Stay clear of environmental poisons and hazards. These include pesticides/insecticides, organic solvents, lead, ionizing radiation, heavy metals, and toxic chemicals.

Drugs: Even in moderate amounts, for example cannabis can cause a low sperm count, poor sperm speed and increased sperm abnormalities.

Mobile Phones: According to research by scientists in Hungary, men who keep mobile phones switched-on in their trouser pocket or on belts have significantly lowered sperm counts and risk their fertility being cut by up to a third. Also, the sperm's motility may be affected by long calls. So put down your phone!

Exercise: Swap the exercise bike for the treadmill. The repeated banging of the groin against the bicycle seat can damage critical arteries and nerves.

Prakruti range specialises in reproductive health for men STEMINO M+ & DAILYVITA MEN at all stages in life, it consists of zinc and other minerals which are essential to maintain reproductive health in men. 

Spirulina: Nutritional facts, Health Benefits and Side Effects

Spirulina is a well-known food supplement that has gained popularity all over the world as a ‘superfood’. This is because Spirulina being the best natural multivitamin and nutrition supplement available today. Read on to know the complete details about Spirulina.

What is Spirulina?

Spirulina is an alga of perfectly spiral shape (hence its name) that occurs naturally in the warm lakes of Africa, and Central and South America. This cyanobacterium (or algae) is dried and used as a food supplement rich in an entire range of vitamins, minerals, and other nutritive elements.

Initially native to these places mentioned above, today Spirulina is cultivated all over the world because of its demand and rich dietary value. Spirulina is now available commercially in the form of tablets, capsules, or powders under a variety of brand names.

Nutritive Value of Spirulina

Spirulina is rich n carbohydrates, contains a moderate amount of fats, and then a wide assortment of proteins and amino acids. Roughly 18 of the 22 essential amino acids are found in Spirulina.

Spirulina is also rich in all types of vitamin B (except vitamin B12 and vitamin D). Vitamins C, E and K are also found in Spirulina. Minerals like phosphorus, iron, calcium, sodium, and potassium also make up a significant part of Spirulina.

This is why it is no surprise that Spirulina is considered to be a ‘superfood’, as it is highly rich in almost all essential nutrients.

Health Benefits of Spirulina

Spirulina has numerous health benefits. Besides being rich in nutritive value, it is also rich in antioxidants that help to detox the body and promote healing. Spirulina helps lower blood cholesterol levels.

Being easily digestible puts no strain on the digestive system and helps the metabolic functions to take place smoothly. Spirulina enhances the red cell count and remains beneficial for anemics.

Being an excellent anti-inflammatory, it helps reduce inflammation in the body and promotes healing and regeneration.

Spirulina is an excellent immunomodulator. It helps enhance and boost the immune system and fight auto-immune disorders as well.

Chronic inflammatory conditions like rheumatoid arthritis may be benefitted by regular intake of Spirulina, and it has also shown positive effects in people suffering from bronchial asthma. Therefore, the health benefits of Spirulina are numerous, and the benefits are unquestionable.

Side Effects of Spirulina

Spirulina is a naturally occurring compound. Taking organic spirulina Capsules can be of no harm to a person because of its natural source material.

One only needs to be careful that the product is natural and the supplement that one is taking is not synthetic or chemical-based. Always select a brand that manufactures Spirulina tablets or capsules from genuine natural raw material.

Side effects are barely noted with Spirulina use. Even prolonged intake of the tablets has no detrimental impact on the health, rather, it helps boost immunity and the general health status of the person. Not many contra-indications are noted with Spirulina.

In rare cases, someone may turn out to be allergic to Spirulina. They may simply discontinue use. Pregnant and lactating women, the elderly, and those on chronic allopathic medications may need to consult their doctor before beginning Spirulina intake.

In today’s era, the use of health and nutrition supplements has become somewhat of a fad. People find it easier to pop a few pills or capsules rather than modify their diet or lifestyle. This is however a cause of concern.

Supplements should be considered just what they are – they cannot take the place of the actual food source. It is imperative to understand that a healthy diet and an active lifestyle has far more long-term benefits than relying on health supplements to fulfil our deficiencies.

Only begin nutrient supplementation when you are unable to fulfil your daily requirements through your diet. A balanced and nutritious diet should always be encouraged, for people of all ages.

Today as Spirulina becomes even more popular, many brands and manufacturers bring forth their own products that claim to be natural or organic Spirulina.

Be sure to check for genuine products that are free of contamination and will cause no adverse effects in the long run. It is best to purchase brands that produce their own Spirulina in well-regulated ponds.

The right product can make a major difference in the positive effects of a health supplement.

Drink Water, Lose Weight

Drinking more water may make it easier for you to lose weight.

Women who drink more water tend to consume fewer calories, and some experts believe increasing water consumption may improve metabolism and help burn a few more calories every day.

Increasing your water intake right before eating a meal may help you watch your weight because the water takes up space in your stomach. This in turn may reduce the amount of food you consume during the meal.

Also, that hungry feeling you have between meals may be an indicator that you need more water. In that case, drinking water instead of eating a snack will help reduce the calories you consume.

Drink several glasses of water throughout the day, between meals and before and after your workouts. You don't have to drink plain water, if you don’t care for the taste. Add fresh fruit slices to plain water, buy flavored water, or drink sparkling water.

Low Vitamin D: Signs You May Have A Vit D Deficiency; Natural Sources

Getting enough vitamin D through a healthy diet is the easiest way to fight against vitamin deficiency and other bodily diseases. Spending time outside in the sun without sunblock also helps the body to get enough vitamin D needed by the body.

Vitamin D is an essential fat-soluble vitamin readily present in food or produced inside the body. The deficiency of vitamin D can affect the functions of body muscles and is also be associated with risk factors like muscle pain, weakness, bone density, rickets (in children), and other related conditions. Since the deficiency of vitamins can be common, it is important to maintain a high amount of vitamin D that helps beyond bone health. According to several epidemiologic studies globally, people with a higher level of Vitamin D are likely to have more healthy behavior.

Vitamin D is an essential hormone required to maintain bone metabolism and has widespread effects on skeletal muscles. Calcitriol or a bioactive form of vitamin D hormone is present in the body, which helps regulate calcium and phosphorus levels and in mineralization of the body. 

Vitamin D can be acquired from food and supplements, which gets stored in body cells before turning into an active form of energy that the body needs for the immune system, the cardiovascular system, oncogenesis and cognitive functions.

Vitamin D for muscles in winter

Vitamin D is beneficial in bone health, multiple sclerosis malignancy, extra skeletal functions, skin disorder, and helps strengthen body tissues. The synthesis of vitamin D from UV radiation and curing weak muscles has been known by ancient people all over the world.

In winters, due to less availability of sunlight, the deficiency of vitamin D can be prevalent. The ‘sunshine vitamin' is produced by the skin when exposed to sunlight, providing essentials for optimal health. In winters, the minimum requirement for daily vitamin D is 10-30 minutes of sun exposure for normal people for maintaining healthy bones and calcium metabolism. 

Signs you may have a deficiency of vitamin D

The deficiency of vitamin D may occur due to a poor diet or not receiving enough exposure to UV light, or other conditions. 

  • Vitamin D is a fat-soluble hormone, and its deficiency is common among people with poor gut ability, inflammatory bowel disease, or other conditions that affect the digestive process.
  • Rickets-the deficiency condition occurs in children that hinders bone development.
  • The serious deficiency of vitamin D in adults can lead to Osteomalacia that may lead to fracture.
  • People with obesity or who have gone under gastric bypass surgery.
  • You might face a deficiency of vitamin D in case of liver disease, kidney disease, and cystic fibrosis due to the body's incapability to absorb enough vitamin D.

Natural sources of vitamin D

One should never neglect even minor discomforts of the body as it may further turn into something complex. Lack of vitamin D might show early symptoms like weakened muscles, bone pain, fatigue, and muscles cramp.

To maintain an adequate amount of Vitamin D without additional supplements, consider eating these foods:

  • Mushrooms are plant sources of vitamin D that are capable of synthesizing vitamins in the presence of sunlight
  • Eggs are a good source of vitamin D, and most of their vitamins are present in the yellow portion (egg yolk)
  • Cow milk, soya milk, or orange juice is rich in vitamins and minerals and is a great alternative option for vegans
  • Seafood like fatty fish, tuna, and salmon are enriched with vitamin D
  • Dairy products like cheese, milk, tofu, yogurt, eggs are all good sources of vitamin D

Getting enough vitamin D through a healthy diet is the easiest way to fight against vitamin deficiency and other bodily diseases. Spending time outside in the sun without sunblock also helps the body to get enough vitamin D needed by the body. 

You might need vitamin D supplements as everybody have different conditions; it is best to consult your doctor before starting any medications.

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