Vitamin D is essential for all over health and well-being. Vitamin D is of two type vitamin D2 and Vitamin D3. Vitamin D3 is is known as cholecalciferol. Vitamin D3 is vitamin D in its natural form and is produced in the body by absorption of sunlight by the skin.

Food Sources For Vitamin D3

Vitamin D3 is not only a vitamin but also a pro hormone. Absorbing the sunlight our body is able to produce it but also the body needs to store the healthy amount of vitamin D in order to absorb Phosphorus and maintain the normal levels of calcium.

Vitamin D3 is essential for the body functions such as maintenance of healthy teeth and bones and keeping the lungs and cardiovascular system healthy. It inhibits the development of cancer and protects us from the diseases such as multiple sclerosis and Type 1 Diabetes. In addition, vitamin D offers immunity and protect the brain and nervous system. Let us learn in detail the benefits of Vitamin D3.

Health Benefits Of Vitamin D3

Keeps Our Bones Strong –

To maintain the health of your bones and maintain the bone mineral density your body needs calcium. Vitamin D3 is very essential for the absorption of calcium in the body and bones. If you are suffering from Vitamin D3 deficiency, your bones will not get enough calcium. In fact, the body will remove the calcium deposits from your bones to get absorbed in the bloodstream and you may suffer from osteoporosis and rickets.

Management of Diabetes –

Studies have found that vitamin D deficiency makes it difficult to manage the diabetes. If you are diabetic and you get enough Vitamin D3, it helps to regulate the glucose level and manage diabetes.

Vitamin D3 Promotes Skin Growth and Repair –

Vitamin D3 is the precursor of Calcitriol. Calcitriol is active form of vitamin D that helps in growth and repair of skin. As we, age the body loses the ability to produce Vitamin D3 and this weakens the immune system and the skin.

Keeps Your Muscles –

When you get enough vitamin D3 your body loses unnecessary fat and muscles are strengthened. Research has found that people who are deficient in vitamin D experience chronic muscle pain and aches.

Prevent Autoimmune Disorders –

Potential link has been found between autoimmune diseases and vitamin D deficiency. Not getting enough Vitamin D increases the risk of autoimmune diseases such as rheumatoid arthritis, Crohn’s disease, multiple sclerosis, colorectal cancer and chronic lymphocytic leukaemia.

Depression –

However, not much scientific research has been done on this subject but it has been found that people who suffer from depression shows low level of Vitamin D. When you are exposed to the bright sunlight it stimulates the production of hormone serotonin which is a Mood altering hormone that uplift your mood.

How To Get Enough Vitamin D3

The best way to get Vitamin D3 is to expose your bare skin to the morning sunlight for at least 15 minutes everyday. However, this is not possible especially during the winters and in the other parts of the world that do not get enough sunlight. Due to this, about 50% of adults and children worldwide suffer from Vitamin D3 deficiency. In addition,people with darker skin or elderly have a trouble absorbing sunlight and therefore they may need supplements.

Food sources that provides you with vitamin D3 include fatty fish, canned tuna, fortified orange juice, fortified milk, egg yolk and fortified cereals.

Recommended doses of Vitamin D3 is 4000 IUs for people 9 or above 9 years old. You may take vitamin D3 supplements after consulting your doctor if it is too difficult for you to incorporate vitamin D3 through Natural sources.

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There are more than 300 million people in this world who are currently dealing with depression. Some are severely disturbed and some show mild signs of depression. Depression includes sudden burst of anxiety, decreased energy levels, sadness, difficulty in concentrating.

Happy Life By Treating Depression Naturally

Treat Depression Naturally

These symptoms and this condition called depression can be treated naturally with love and care. It will surely improve the mental condition and eliminate depression leaving you happy and full of life. Let’s take a look at some of the natural ways to treat depression:

1# Healthy Diet

Healthy Diet Gives Healthy Mind

First and foremost thing to nurture our body and mind is our diet. If our diet is poor then we are likely to suffer from depression during early years and it’s impact will be more. If we intake a healthy diet, then our body will remain healthy and we will lead a happy life. Avoid refined sugar and fats as this makes the condition worse. Eat green vegetables, cereals, fresh fruits, eggs, vitamin B6, magnesium and folic acid to make our mind healthy. A healthy diet also helps in taking care of mood swings and keeps our mind healthy. Eat nuts, egg whites, oatmeal and peanut butter to enhance serotonin and give you a relaxed mind.

Healthy Diet Gives Healthy Mind

2# Get Enough Sleep

Depression often comes to those who suffer from insomnia and sleep for less than 7-8 hours. To keep anxiety and depression at bay, 8 hours of relaxed sleep is a must. While we sleep, our body do all the repairs that are required and also restores the energy levels. It helps the mind to stay calm and relaxed. A good sleep also helps in boosting the immunity by producing cytokines that helps in warding off the depression. Follow a routine while you sleep at night, fix up a time to go to bed at night. Stay away from TV, mobile or laptop before you sleep as this way you will get a calm sleep throughout the night.

3# Omega-3 Fatty Acids

This Gives Less Mood Swings

You can find omega-3 fatty acids in fish such as salmon and sardines and also in eggs. If you can’t eat fish then you can consume fish oil capsules that helps in boosting omega-3 fatty acid in the body. This leads to less mood swings, less anxiety and a happy mind that keeps depression at bay.

This Gives Less Mood Swings

4# Meditation

Practicing meditation daily for atleast 15 minutes helps in calming your mind and keeps you smiling throughout the day. It regularizes the breathing pattern and evenly distributes oxygen to all parts of the body so that they can function properly. Meditation keeps you energetic and also improves your focus where you can finish your daily tasks effectively. So, whenever you feel low on energy then go for few minutes of meditation to boost up your mind.

5# Green Tea

Green Tea Boosts Energy Levels

Green tea contains L-theanine that helps in easing off the depression and boosting energy levels. It helps in removing the toxins from the body that makes you lethargic. It also has mood-enhancing effects that treats depression and reduces oxidative stress. Drink 1 or 2 cups of green tea regularly to keep your mind relaxed and ease off your anxiety.

Green Tea Boosts Energy Levels

6# Folic Acid

Folic acid is very good for developing a healthy brain in our body and also prevents neural defects as well. Folic acid is widely found in beans, grains, fruits and green leafy vegetables. Folate deficiency relates to depression and supports it well. Eat foods rich in folic acid and keep your mind relaxed and happy. It will help in boosting the brain power and also boosts energy levels in the body.

7# Vitamin D

Sunlight Exposure Increases Serotonin

Many of us still shy away from sun during summer and winter season as we fear of getting tanned while being in the sunlight. Due to coronavirus too, we are trapped inside our home. Less exposure to sunlight and being in dark and damp weather for longer time leads to depression and increase in mood swings.

Sunlight Exposure Increases Serotonin

Less sunlight leads to low level of serotonin that leads to depression. During summers, you can stay in sunlight for atleast 10 minutes that will increase serotonin levels in your body. It helps in calming your mind and also regularizes the sleep pattern in your body. It improves your mood and keeps it light and happy.

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Learning about your fertility issues is always heartbreaking. In this article, we will discuss primary ovarian failure.
This condition affects about 1-4 per cent of females and prevents conception.

What is Premature Ovarian Failure

What Is Primary Ovarian Insufficiency

Females have ovaries that release egg and female hormones that is required to start and for the continuation of pregnancy successfully. In premature ovarian failure or primary ovarian failure, ovaries stop the release of eggs in females even below 40 years of age. This condition mostly affects the females in 27 years but may also affect females in early teens and in certain cases, it is present from birth. The risk of primary ovarian insufficiency increases with age.

What Causes Primary Ovarian Insufficiency

In most of the cases, the cause is unknown. However, POI may be caused due to the reasons suggested below:

Chromosomal Defect-

Fragile X syndrome or Turner’s syndrome may be associated with premature ovarian failure. Females suffering from Turners syndrome has only normal X chromosome but the second X chromosome in them is either missing or altered. In females with fragile X chromosomes syndrome X chromosome is so weak that it tends to break.

Autoimmune disease-

In autoimmune diseases, the body’s immune system starts attacking the tissues native to the body. If POI is caused due to autoimmune disease, antibodies damage the follicles containing eggs.

Toxins-

Women who undergoes chemotherapy and radiotherapy also suffers from ovarian insufficiency

What Are the Symptoms Of Primary Ovarian Insufficiency

The symptoms of primary ovarian insufficiency include symptoms similar to menopause such as night sweats, hot flashes, irregular periods, depression and mood swings, trouble sleeping, irritability, anxiety, loss of libido, vaginal dryness and trouble in concentration.

What Are the Symptoms Of Primary Ovarian Insufficiency

POI May Lead to Several Complications such as:

Infertility –

As the eggs are depleted entirely there is no chance of getting pregnant naturally.

Osteoporosis-

Low level of estrogen hormone that maintains the health of bones leads to weak and brittle bones prone to fracture.

Anxiety and depression-

The females facing complications of premature ovarian failure such as infertility, loss of libido etc. often suffer from anxiety and stress.

Heart diseases-

Low level of estrogen hormone in early age increases the risk of cardiac health issues.

Dementia-

Lack of hormone estrogen in females also may lead to dementia.

How Is Primary Ovarian Insufficiency Diagnosed

Primary ovarian insufficiency is diagnosed through various tests. First, the doctor takes your medical history, and physical exam is done to find out the reason. In addition, a pregnancy test is done to rule out the pregnancy. Next blood test is done to determine the level of FSH hormone to ensure the normal functioning of ovaries. In addition, blood test helps to assess the level of the female hormones estrogen and luteinizing hormone. In additions, tests are conducted to check for genetic disorders and autoimmune diseases.

How Is Primary Ovarian Insufficiency Diagnosed

How is Primary Ovarian Insufficiency Managed

No treatment that can return the normal functioning of ovaries in POI patients. However, a few options include hormonal replacement therapy to add progesterone and estrogen hormone in the female body. This is done through gels, pills sprays, patches and vaginal ring. HRT provide hormonal balance and reduces the risk of osteoporosis, dementia and heart diseases that results as a lack of estrogen.

Your doctor may also prescribe medications to prevent hot flashes. Females who want to have a baby may opt for in-vitro-fertilization or may get pregnant with donor eggs.

Can We Prevent Primary Ovarian Insufficiency

Premature ovarian failure cannot be prevented. However, you can take steps to reduce the complications and ease symptoms.

Eat a well-

balanced diet rich in calcium and vitamin D. Avoid smoking. Eat food low in fat to prevent bone loss. Drink lots of water Exercise regularly. Practice yoga, meditation and breathing exercises to relieve stress and anxiety.

Reference:

https://www.hormone.org/diseases-and-conditions/womens-health/primary-ovarian-insufficiency

https://www.nichd.nih.gov/health/topics/poi

The post What Is Primary Ovarian Insufficiency or Primary Ovarian Failure :Causes ,Symptoms and Complications , Diagnosed appeared first on Home Health Beauty Tips.

More than half of the population on our planet Earth suffers from stress and depression due to one reason or another. It seems as if stress has become an integral part of our life and we can never get out of its hands.

Stress should be tamed well to keep ourselves healthy and happy

How You Can Manage Stress At Work Easily!

But here are some ways with which you can de-stress your mind while at work or anywhere for that matter. This will prove healthy for your mind and your body by giving you your inner peace and happiness.

1# Stop Worrying In Advance

Many people start their day by thinking about the work that is pending for the day. Shift your thoughts to something else and then give your mind a break from all that needs an accomplishment later. Schedule your priorities of the day and then things will start happening in order for you throughout the day. You will get ample of time to enjoy your time and you will have lot of energy by your side to face another day’s challenge with ease.

2# Think Positive

Think positive and stay away from negative people and their words

Think Positive

It is very difficult to be positive in every situation but you can give it a try to remain positive most of the times. Avoid negative people and their thoughts. Stay away from discouraging words. This will not only bring your stress level down but also increase your productivity and bring you accolades. This will keep your mood fresh and you will remain happy.

3# Sleep Well

Most of the people are glued to gadgets when it is their time to snooze off and this habit leads to less sleep or insomnia. This in turn drastic for the peace of your body and mind and leads to a stressful day ahead. Get 7-8 hours of sleep everyday to keep your mind active and fresh. Avoid late coffee, tea or any such thing that affects your sleep pattern. If you feel sleepy at workplace then take a quick nap of 5-10 minutes and you will be back to your active mode.

A Good Sleep Is Also Required

4# Exercise Everyday

Whether it is a 30 minute brisk walk or exercise, you should always follow this routine to keep your mind healthy. This will bring down your stress level and keep you in a cheerful mood throughout the day. This also increases the blood circulation in the body and help you to reduce the stress from your mind.

5# Yoga

Yoga helps in maintaining the mental balance and keeps mind healthy

Yoga

Pranayama is the best breathing exercise for bringing your stress levels in check. You can also do Anulom Vilom at any given time and place to reduce stress levels instantly. Deep breathing helps in reducing depression, anxiety and prevents heart disease along with boosting the immunity of the body.

6# Recharge Yourself

Take a break from office environment and go on vacations where you can enjoy and relax your mind. Stay away from gadgets when you are on a holiday, do not check any messages or mails as this will help you in calming your mind. Do what you love to do when you are on a vacation and this will give your mind the peace that will make you happy.

7# Meditate Everyday

Take time out from your busy day for meditation as this will help in relaxing your mind and keeps it calm. Meditation is the best exercise to keep your mind in focus and this also keeps you happy most of the times. It also help in improving your concentration power and keeps you healthy from inside.

8# Meet Your Friends

Friends can be your best support to get stress levels down

Meet Your Friends

When you are stressed then your friends can be your best support as you can talk to them openly about the situation that is disturbing you. It is a good idea to meet up your friends after the office and share with them your concerns. They will not only listen to you but provide you a solution along with a hearty laugh and smile. This will help you in coping up with your stress levels.

Reference:

https://www.apa.org/helpcenter/work-stress

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/coping-with-stress/art-20048369

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Estrogens belong to a group of steroid hormones that play a significant role in the development of female sexual organs. They are produced by ovaries as well as by fat cells and adrenal glands. This hormone regulates the development of the uterine lining during the menstrual cycle. If the egg is not fertilised its level decreases and periods begin. This hormone is also known to be involved in the development of the bone and affects body metabolism. Also, when a female conceives the estrogen hormone plays a vital role in the normal functioning of the placenta and growth of the fetus.

Estrogen Rich Foods for Females

Today with the changing lifestyle, poor eating habits, lack of exercise and stressful life most of the women are facing hormonal imbalance including a decrease in the level of estrogen hormone. There are also some health issues responsible for low estrogen levels, such as menopause, anorexia, removal of ovaries, obesity and thyroid issues.

Low estrogen level results in sweating, hot flashes, dryness of vagina, forgetfulness, pain during sex, Insomnia, depression, mood swings, and fatigue.

Most of the postmenopausal and premenopausal women experiencing these symptoms suffer in silence, and very few of them consult a doctor for proper medication. But there that are estrogen rich foods that are equally effective in solving your problem.

8 Fantastic Estrogen Rich Foods for Females

8 Fantastic Estrogen Rich Foods for Females:

1. Flaxseeds-

They are rich in phytoestrogens. They act like the estrogen hormone. Flaxseeds are rich in ALA form of omega-3 fatty acids and fibre, thus known to reduce weight and lower the level of cholesterol. Consume about 40 to 50 grams of flaxseed every day. You may eat ground flaxseed directly or add it to other foods such yoghurt milk and salad.

Flaxseeds

2. Soya Beans-

It is one of the estrogen rich foods that contain isoflavones that mimics the activity of estrogen hormone. Soya beans are rich in protein. They help in easing pain and discomfort during menstruation.

3. Sesame Seeds-

They not only contain phytoestrogen but also are rich in fibre, iron, magnesium, and calcium. Thus, they are a healthy option to increase estrogen levels. You may add the sesame seeds to your salad or your soup.

Sesame Seeds

4. Dry Fruits-

Certain fruits such as dried apricot, dries prunes and dates are a very good source of phytoestrogen. Eat a handful of them daily. Best season to eat them is spring. They are also rich in vitamins, minerals, and other nutrients.

5. Alfalfa Sprouts-

They contain isoflavone and coumestans. They bind to the estrogen receptors and increase the estrogenic activities. Besides alfalfa sprouts also reduces the level of cholesterol and aids digestion.

Alfalfa

6. Bran Cereals-

Being rich in phytoestrogen it not only balances the estrogen level but also reduces the symptoms caused due to low estrogen.

7. Soy Products-

Soy products such as soy milk, tofu, tempeh are also useful in increasing estrogenic activity. They contain isoflavones and balances the level of estrogen in the body.

8. Peas-

They boost the level of estrogen as they contain plant estrogen. They are also rich in fibre, iron, magnesium, potassium, vitamin C and protein.

Peas

Consuming estrogen rich foods is a natural way to increase the level of estrogen hormone. But, I will personally recommend consulting a gynaecologist before increasing the intake of any of foods mentioned above.

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Potassium prevents hypertension and stroke as well

Deficiency of potassium leads to insomnia
Deficiency of potassium might lead to insomnia, depression, muscular weakness and many cardiovascular issues. Most adults should intake about 4700 milligrams of potassium in a day. Let’s take a look at some of the top potassium rich foods that can be consumed in daily routine:

Deficiency of potassium leads to insomnia

1#Potatoes

Eat baked potatoes for increasing potassium in the body
They are very good source of potassium whether they are white, red or sweet. Around 900 mg of potassium can be found in one potato and it is also high in vitamin C, iron, carbohydrates and fiber. Avoid frying potatoes and eating baked potatoes is the best way to consume them. Just bake them and add little salt for eating them daily in your diet and having a potassium rich diet.

Eat baked potatoes for increasing potassium in the body

2#Dried Tomatoes

Fresh or dried tomatoes are highly rich in fiber, potassium and low in fat. They also helps in reversing the aging process and keeps your skin healthy. It has high vitamin C that is good for immune system and it promotes digestive system as well. You can add it in curries or eat it raw in salads along with other veggies as well.

3#Kidney Beans

Kidney Beans are high in potassium and fiber
They are high source of potassium and fiber. Per cup of kidney beans measures to 600 mg of potassium on daily basis. Add them in your salads in the boiled form or eat them in meal by making it as a nice curry. You can also try soybeans along with kidney beans as they are also equally rich in potassium.

Kidney Beans are high in potassium and fiber

4#Dry Apricots

For a potassium rich snack try dried apricots as they are very beneficial when they are served dry or dehydrated. Just one cup of dry apricots will give you a healthy and balanced diet of potassium in your body. It is around 1500 mg of potassium intake required by your body. You can also try dried peaches, raisins, figs which are equally high in potassium and fiber.

5#Banana

Banana has high content of fiber and potassium
Banana has more than 400 mg of potassium and is available easily everywhere. Apart from being rich in potassium, it is also rich in fiber, vitamin B6 and C. For other fruits rich in potassium, you can try kiwi, oranges and strawberries. Banana can be eaten in raw form or in salads or in the form of shakes and smoothies.

Banana has high content of fiber and potassium

6#Avocado

Avocado is densely rich in potassium and it has around 975 mg of potassium in it which is highly beneficial for the body. It is free from sodium and cholesterol and keeps your body rich in vitamins and your heart healthy.You can eat it in salad, eat it in a raw form or make a smoothie in the morning by adding more fruits to it. In every way, avocado is healthy and amazing for your health.

7#Fish

Fish is very rich in omega-3 fatty acids and potassium
Certain fish like tuna, salmon, halibut, flounder and cod are rich source of potassium. Around 3 ounce of salmon will give around 500 mg of potassium. They are also rich in omega-3 fatty acids and vitamin D. Apart from fish, red meat, chicken and turkey are also rich in potassium.

Fish is very rich in omega-3 fatty acids and potassium

8#Milk

Dairy products are also very good for potassium build up in the body. A cup of whole milk gives more than 300 mg of potassium to the body, yogurt has 350-500 mg of potassium content. So include milk and yogurt in your daily diet for getting your amazing potassium diet.

9#Dark Green Veggies

Green leafy veggies are rich source of potassium and iron
Dark green leafy veggies like kale, spinach, fenugreek contains around 600-800 mg of potassium. Green leafy veggies are a powerhouse of nutrition, potassium and fiber for the body. It helps in building up hemoglobin and treating all the deficiencies in a better way. They are low in calories and high in minerals and vitamins which is very good for maintaining a healthy body.

Green leafy veggies are rich source of potassium and iron

10#Kale

This has been the latest superfood among all for its goodness in potassium, vitamin A and C, calcium and magnesium. You can consume it in the form of chips or you can prepare its curry as well. Both ways it will provide high nutrition to your body. It can also be added to the salad in a raw form to give your body a rich form of nutrients and potassium.

11#Mushrooms

Eat mushrooms in a salad or curry form to gain potassium
Mushrooms have around 356 mg of potassium equivalent to banana. You should cook them well before eating as they can’t be eaten in the raw form. You can steam them or boil them and make its curry along with other veggies. Or you can add boiled mushrooms in salad and have them with a pinch of alt and lemon in the salad. It can also be a great pizza topping along with baby corn and jalapenos.

Eat mushrooms in a salad or curry form to gain potassium

12#Cabbage

Drink cabbage soup to derive potassium benefits on the body
Cabbage has high amount of potassium that is around 196 mg which is very good for the body. You can include cabbage in salads, soups, curries to consume them everyday.

Drink cabbage soup to derive potassium benefits on the body

It also has lot of fiber which also helps in keeping bowel movements in check. It also helps in regulating the healthy digestive system and promotes weight loss. Drink cabbage soup to derive more benefits and potassium out of this wonder veggie.

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