#Vitamin D and obesity

[pierrotdoesnteat]

NUTRITION JOURNALS: VITAMINS (PT 1/2)

HOW MANY VITAMINS ARE THERE?

- there are thirteen (13) essential vitamins; vitamin A, vitamin B6, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, thiamine (B1), riboflavin (B2), niacin (B3), pathogenic acid (B5), biotin (B7), and folate (B9). these are the ones i'll focus on in this past, and it will be a longer post.

WHAT IS VITAMIN A?

- vitamin A is a fat-soluble vitamin that supports your immune system, vision, reproductive health, and fetal growth. there are two forms of vitamin A; preformed vitamin A which are found in things like dairy, liver, and fish, and provitamin A carotenoids which can be found in fruits, vegetables, and oils. - The recommended daily amount of vitamin A is 900 micrograms (mcg) for adult men and 700 mcg for adult women.

WHAT IS VITAMIN B6?

- vitamin B6 (pyridoxine) is important for normal brain development and for keeping the nervous system and immune system healthy. Food sources of vitamin B6 include poultry, fish, potatoes, chickpeas, bananas and fortified cereals. - vitamin B6 has been shown to have antioxidant and anti-inflammatory properties, and helps your body to make DNA, hemoglobin, and neurotransmitters. - in addition to low iron, low vitamin B6 has been linked to anemia, which i dont imagine i need to tell yall is incredibly common in disordered people. - because B6 is connected to neurotransmitters, it can help regulate mood and even aid sleep. One study showed that higher vitamin B6 intake is associated with lower depression and anxiety risk in females, but not males. - vitamin B6 also helps your body maintain normal levels of homocysteine, an amino acid that helps to build proteins. - vitamin B6 supplementation specifically has been shown to improve body composition – your ratio of lean muscle to fat. it has also been linked with higher muscle mass and lower body fat levels. in particular, vitamin B6 supplementation has been linked to lower-body weight loss, with a reduced amount of fat across the hips and waist.

WHAT IS VITAMIN B12?

- vitamin B-12 (cobalamin) plays an essential role in red blood cell formation, cell metabolism, nerve function and the production of DNA, the molecules inside cells that carry genetic information. - sources of vitamin B-12 include poultry, meat, fish and dairy products. Vitamin B-12 is also added to some foods, such as fortified breakfast cereals, and is available as an oral supplement. - some studies suggest that vitamin B12 could affect body fat and metabolism. one review concluded that vitamin B12 plays a key role in fat metabolism, noting that a deficiency could be linked to increased fat accumulation and obesity. take this with a grain of salt, though, because there is limited research on the topic. - vitamin B12 plays a role in serotonin production, so a deficiency may be connected with clinical depression. this may feel irrelevant, but your physical and mental health are really complexly connected. taking care of one can help improve the other.

WHAT IS VITAMIN C?

- vitamin C (ascorbic acid) is a nutrient your body needs to form blood vessels, cartilage, muscle and collagen in bones. vitamin C is also vital to your body's healing process. additionally, it is an antioxidant that helps protect your cells against the effects of free radicals- molecules produced when your body breaks down food or is exposed to tobacco smoke and radiation from the sun, x-rays or other sources. - vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, brussel sprouts, broccoli and spinach. - vitamin C helps your body to absorb iron in foods like beans and spinach, who's bio-availability is lower. - although vitamin C doesn't necessarily cause weight loss, it seems to be related to body weight. getting sufficient amounts of vitamin C increases body fat oxidation during moderate-intensity exercise. - another critical function of vitamin C is synthesizing carnitine, which transports long-chain fatty acids into the mitochondria that produce energy.

WHAT IS VITAMIN D?

- there are different forms of vitamin D, including ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). vitamin D is found in fish, eggs, and fortified milk. It's also made in the skin when exposed to sunlight. during periods of sunlight, vitamin D is stored in fat and then released when sunlight is not available. - your body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in your body. Its anti-inflammatory, antioxidant and neuro-protective properties support immune health, muscle function and brain cell activity. - vitamin D might play an important role in regulating mood and decreasing the risk of depression, and some studies suggest there may be a link between vitamin D and obesity, though more research is needed to verify this.

WHAT IS VITAMIN E?

- vitamin E is a nutrient that's important to vision, reproduction, and the health of your blood, brain and skin. vitamin E deficiency can cause nerve pain (neuropathy). - foods rich in vitamin E include canola oil, olive oil, margarine, almonds and peanuts. You can also get vitamin E from meats, dairy, leafy greens and fortified cereals. - getting enough vitamin E may help prevent oxidative stress and cellular damage. oxidative stress occurs when there’s an imbalance between your body’s antioxidant defenses and the production and accumulation of compounds called reactive oxygen species (ROS). this can lead to cellular damage and increased disease risk.

WHAT IS VITAMIN K?

- vitamin K is actually a group of compounds, with the most important ones being vitamin K1 and vitamin K2. vitamin K1 is obtained from leafy greens and some other vegetables. vitamin K2 is a group of compounds largely obtained from meats, cheeses, and eggs and synthesized by bacteria. - vitamin K's key role is to help heal injuries through blood clotting and strengthen bones by making four proteins among the 13 that are needed for blood clotting (coagulation) and osteocalcin.

[becomingthatgirl111]

"hot girl walk"

daily walking is also a form of exercise, we work all our muscles, it helps us to lose weight, to have a healthy lifestyle, and more benefits. you should practice it and incorporate it to your routine!

the "hot girl walk" is a very complete activity since we take advantage of exercising and moving our body while connecting with ourselves, our purpose, and nature.

what time of the day? whenever you want! i love to do it mid-morning and I have also practiced it before sunrise and at sunset.

where? look for a place that inspires serenity and calmness, preferably in nature, i do it on the beach.

how long? 30 minutes is fine, the time is up to you.

how many days a week? minimum 3, the recommended is every day!

i like to complement this practice by listening to personal growth podcasts or audiobooks, you can also listen to relaxing music or simply let yourself be carried away by the sounds of nature.

i also recommend you to download a walking app that will count the km you do so you can keep track of what you do, i assure you that it will help motivate you! you can also motivate yourself with small goals such as starting walking 3 times a week.

benefits of walking for the mind

reduces anxiety

reduces depression

removes stress

sleeps better

helps with memory

plan better

you make better decisions

it gives you security

benefits for the body

increase your energy

helps you lose weight

walking prevents obesity and cellulite deposits.

increases vitamin d levels

improves circulation

is good for your bones and joints

lengthens your life

can help boost immune function.

strengthens the heart

is good for the brain

muscles we train when we walk: quadriceps and hamstrings, calves, and hip adductors. the gluteal and abdominal muscles are also used.

romanticize your practice

listening to meditation while walking

listening to positive affirmations

thinking about your goals and objectives for the day

reflect and focus on the positive

plan your intentions for the day

visualize dreams and goals

listen to a personal growth podcast

listen to the sounds of nature or music that motivates or calms you

other benefits

you will learn to enjoy your own company

you will stay in shape

will help you feel more focused and positive

help you create a healthy routine

you will feel motivated and grateful

work or study better

feel like your priority

connect with yourself and nature

[o-craven-canto]

Recent evolutionary adaptations to the environment in human populations, from Going global by adapting local: A review of recent human adaptation (Fan et al., 2016). The icons show the type of adaptation recorded in various parts of the world, and the acronyms besides (e.g. EDAR1) are the names of the involved genes. Also see Genome-wide detection and characterization of positive selection in human populations (Sabeti et al., 2009), Population Genomics of Human Adaptation (Lachance & Tishkoff, 2013).

Some examples are:

Lactase persistence in Europe, Near East, and East Africa, allowing the digestion of milk in adult age (by default, the lactase required to digest milk sugar would only be produced by infants; this was just a matter of removing a timed switch).

Similarly, greater production of amylase, which breaks down starch, is reported in Europe and Japan (diet based on farmed grains) and among the Hadza of Tanzania (diet based on starchy tubers).

Improved conversion of saturated into unsaturated fatty acids in the Arctic Inuit peoples. This makes it easier to live on a diet of fish and marine mammals in an environment where plant food is scarce.

Smaller stature ("defined as an average height of <150 cm in adult males") in the "pygmy" peoples (Aka and Mbuti) of Central Africa, and other hunter-gatherer peoples in equatorial Asia and South America. This helps shed heat in a hot humid climate where sweat does not evaporate.

More efficient fat synthesis in the Samoa, helping with energy storage at the price of more risk of obesity or diabetes with a richer modern diet.

Improved resistence to malaria, sleeping sickness (trypanosome), and Lassa fever in Subsaharan Africa. Fighting off against parasites is especially difficult (since unlike the inorganic environment, parasites also evolve), so this resistence often comes at a cost, such as anhemia, but is still a great advantage on net. Some improved resistence to arsenic poisoning is noted in an Argentinian population.

Denser red blood cells on the Andean, Ethiopian, and Tibetan highlands, to carry more oxygen which is scarcer at high altitude. I recall from elsewhere that this might increase the risk of thrombosis or strokes due to obstructed blood vessels.

Less melanin (which blocks UV light) and therefore lighter skin color in Eurasia. Melanin shields skin cells from damage due to UV radiations, but some UV light is necessary for the synthesis of vitamin D.

A change in the gene EDAR1, resulting in denser head hair, slightly different tooth shape, and fewer sweat glands (all skin annexes), appears strongly selected for in East Asia, but as far as I can find the advantage of this mutation is still unknown.

From another article (Ilardo et al., 2018): the Sama Bajau people of Indonesia, who have a long tradition of free-diving in apnea, seem to have developed larger spleen to store more oxygenated blood during dives.

[molsons112000]

So when you have bulging veins, it causes blood flow issues, sluggish blood flow, and that could lead the blood clogs. Especially if you're black and have extremely high levels of platelets... so with four out of five black women being obesed, they're more likely to have these bulging veins, causing sluggish circulation, adding to their obesity, cause bulging veins also causes metabolism issues... they also cause tissue to be undernourished with nutrition and oxygen, causing faster decay of tissue as well as problems with bone marrow and bone strength...

When veins bulge or become twisted, as they do when someone is affected by varicose veins, blood flow through them can become sluggish or slow. This can cause superficial blood clots, also known as superficial thrombophlebitis, phlebitis, or superficial venous thrombosis.

https://www.stoptheclot.org › bloo...

Blood Clots and Varicose Veins

People also ask

What deficiency causes bulging veins?

It your Vitamin D levels are low then your veins may start to struggle which then puts you at risk of venous issues such as varicose veins.

https://www.theprivateclinic.co.uk › ...

Are Varicose veins caused by a vitamin deficiency?

Studies indicate that inadequate levels of Vitamin K can increase one's chances of developing varicose veins. This vitamin comes in 2 forms: K1 and K2.Feb 4, 2019

https://www.physiciansveinclinics.com › ...

4 Vitamins to Vanish Varicose Veins

Oh, bulging veins cause sluggish circulation. Sluggist, circulation causes metabolism issues. Leave proper blood flow is critical for proper metabolism.... And if you're gaining weight, it could mean if you don't have bulging veins that you could have a blockage.... Yes, extra weight gain could mean you have coronary artery disease somewhere... they have to amelize blood flow into the digestive track and the rate of blood flow. Oh. You have to eat something at the doctor's office and then relax and let them monitor blood circulation into the digestive track...

When your circulation is compromised, your metabolism may slow down. And that means you may gain weight, even if your diet and exercise routine remains the same. At the same time, poor circulation can keep you from losing weight, regardless of your exercise or dietary efforts.Jun 2, 2023

https://texaseva.com › posts › how...

How to Improve Circulation and 6 Signs You Need to Do It

So you can use Doppler ultrasound to record blood flow into the digestive track. And there could be a blood flow issue, and doctors need to understand this, and this can cause obesity... but they could also have coronary artery disease or blockage somewhere in the cirplatory system, causing sluggish blood flow.If they don't have bulging veins and bulging veins can again cause sluggish blood flow, because they can get blood clots....

National Institutes of Health (NIH) (.gov)

So to find issues with blood flow, doctors can look at doppler ultrasound, and they can watch your blood flow in real time... Remember, this is a handheld device, so they can do it anywhere on the body, even looking at blood flow into the penis to see if it's a blood flow issue for a rectile dysfunction or a psychological issue... Sometimes erectile dysfunction is psychological, not physical. The psychological causes the physical...

Doppler ultrasound is a noninvasive test that can be used to measure the blood flow through your blood vessels. It works by bouncing high-frequency sound waves off red blood cells that are circulating in the bloodstream.

https://www.mayoclinic.org › faq-...

Doppler ultrasound: What is it used for? - Mayo Clinic

So again, this is another way for doctors to analyze blood flow. Now we can use this also to monitor the lymphatic system...

Oh, you can see here doppler.Ultrasound can monitor the flow of fluid and blood cells through the lymphatic system, making sure the lymphatic system is working properly....

National Institutes of Health (NIH) (.gov)

https://www.ncbi.nlm.nih.gov › NB...

Sonography Vascular and Lymphatic Assessment ...

by B Covello · 2023 — Doppler ultrasonography utilizes Doppler shift to determine the rate at which red blood cells are moving through the

I also say you can use a c t scan.It's a monitor flow of the lymphatic system...

How do you check lymphatic flow?

CT scan. This X-ray technique produces detailed, cross-sectional images of the body's structures. CT scans can reveal blockages in the lymphatic system.Nov 24, 2022

https://www.mayoclinic.org › drc-2...

Lymphedema - Diagnosis and treatment - Mayo Clinic

National Institutes of Health (NIH) (.gov)

https://www.ncbi.nlm.nih.gov › pmc

Diagnostic Efficacy of Ultrasonography, Doppler ...

by HÇ Tunçez · 2023 · Cited by 3 — A recent study found that combining USE with the US examination serves to increase the accuracy of

www.ncbi.nlm.nih.gov

A framework for the modeling of gut blood flow regulation and ...

by AD Jeays · 2007 · Cited by 29 — This paper reviews current knowledge on blood flow regulation in the gut vasculature, presents new

[darkmaga-returns]

Vitamin D receptors exist throughout your brain, affecting mental health by regulating neurotransmitters and reducing inflammation. Deficiency is linked to depression, anxiety and psychosis.

Mental health patients show higher rates of vitamin D deficiency, caused by reduced Sun exposure, obesity and other factors.

Studies show vitamin D supplementation improves depression symptoms, particularly in elderly and adolescent patients. Optimal blood levels range from 60 to 80 ng/ml.

Safe Sun exposure remains the best source of vitamin D, but those consuming seed oils should wait four to six months after elimination before increasing Sun exposure; if regular Sun exposure isn’t feasible, vitamin D supplementation may be necessary.

Protective strategies for safe Sun exposure include taking astaxanthin (12 mg daily), using niacinamide cream, pre-exposure baby aspirin and molecular hydrogen supplementation.

[bottlecaprabbitgames]

Weight Loss, Dieting, Medical Shit Goin' On

At the request of @meethisharma , I'm making a big post of like. EVERYTHING I've learned so far since truly trying to lose weight and do better since February of this year. I'm of course going to go into my background as to why I need to lose weight and my life as an obese person, different references I've used to help with my weight loss, dietary changes, THE WHOLE SHEBANG.

So uh. Buckle up, it's a LONG post.

(Also, shout out to Jordan Shrinks over on YouTube, I've followed this woman for years and she is still the biggest inspiration and my favorite fucking person who has helped me shape my routine for weight loss.)

Why did I start trying to lose weight?

I have been obese pretty much my whole life. In high school, I weighed 260-270 lbs. Both of my parents struggled with drug addiction, and that meant that we ate a lot of unhealthy, over processed food as it was the cheapest. I also rarely, if ever, drank water growing up; we mostly had soda in the house, and that's what I drank.

Last year, in May of 2022, I weighed 330 lbs. This was after I had already lost an unknown amount of weight, as I put on a LOT working at McD's given the food was free and I was broke most of the time. This was still not enough for me to start losing weight, but I did start packing my own lunches and at least started eating better. In September, I started my first hotel job, and with the better work and pay, I was finally able to afford insurance for 2023 and start going to doctors like I needed to. I've always had a LOT of chronic issues, but none were ever diagnosed as I really didn't go to the doctor much unless it was an absolute dire emergency.

Timeskip to the first week or two of February, 2023, and I finally get in to see a nurse practioner who will lead me to find my current primary care doctor. I weighed 312 lbs, and she was very... well, blatantly, she didn't even give me the time of day LMAO. She didn't even bother to tell me I was pre-diabetic, I had to find that out from looking at my lab results myself.

Week 3 of February, I get in with the guy who's now my primary care doctor. He's also fat, like I am, and he was also far more direct with me about my situation. As it turned out, I was in like stage 3 hypertension (my blood pressure was 150 smth over 140), I was almost 90% deficient in vitamin D (y'know, the shit that makes your bones HARD), my iron saturation in my blood was in single digits (aka severely anemic, borderline needed a blood transfusion), I was well into my way to being a Type-2 Diabetic (my A1C was 5.8, you need to be 6.4 to be diagnosed), AND... my liver was struggling really, really badly. Side note, he's also a mental health professional, and he's the one who originally diagnosed my severe PTSD and got me in with my therapist.

NEEDLESS TO SAY, I WAS NOT IN THE BEST CONDITION. I was actually well on my way to developing early heart disease, osteoporosis, diabetes, blood clots, like everything I was the MOST afraid of was what I was about to have. Because I wasn't taking care of myself, I was living off of ramen and fast food and processed as shit food all the time, TV dinners... I'd make a meal out of a family-sized bag of chips or a whole roll of crackers and several slices of cheese.

My doctor was very point fucking blank about my outcomes. I could've died if I did nothing. A really horrible way to die, too. He told me that if I wanted to make changes, he'd get me every resource possible he could to help me, but I had to want the changes if they were gonna stick. Keep that in mind, right? YOU have to want the changes needed.

And that's when everything started.

THE GAME PLAN

SO, what did I do to start losing weight? What changes did I make?

Everything. FUCKING everything. My doctor said I needed a low-as-possible sodium diet, so I changed it. I needed to start exercising, so I did. I needed meds and to get into therapy to help deal with my mental health, so I religiously take my meds and I go to therapy as many times as possible each month. He also wanted me to get a daytime job, as my overnights were likely making things worse, and I finally got that done now, too.

A big thing to add here, too: my doctor has not talked to me about BMI. The only thing he has asked me to do is get to 200 lbs. He says so long as I don't drop under 120, he's said it's fine whatever weight I stop on, so long as I get to 200.

But where did I begin? The SIMPLE shit.

I started with ten minute walks. That's it for exercising, I started with TEN MINUTE WALKS. And you know what? It was fucking hard. It still is. It's like pulling teeth sometimes to get me to get up and go take a 30 minute to an hour walk. But don't let these fucking fitness influencers bully you into thinking that if you can't handle pumping iron in the gym for 6 hours straight then you're always gonna be a fat slob or whatever those fuckheads say these days. And, if you don't like walking, if you'd rather lift weights, you can do that too! If you don't want to go to a gym like I don't, order some cheap ones off of Amazon or Walmart. Go cycling or swimming or jumping rope. You don't have to go big and hard into exercise to be healthier. Start small.

Now, diet-wise, I threw myself in it a little too vigorously and I also paid the price of wasting like $50 each payday in shit I didn't eat or still haven't, and I also fucked up my GI tract for a solid month. I was ROUGHING it. Raw-dogged the low sodium diet and it did it back double time, do NOT do what I did. There's gonna be a WHOLE section after this one on dietary shit. Big thing, though? MEAL PLANNING. I don't care if you only meal plan one meal of the day, I only do my damn dinners. Just take time on your day off to batch cook a bunch of shit to be able to eat for one meal throughout the week.

MAKE GOALS. I don't care if the goals you set seem shallow to you or not, make some fucking goals. Keep them on a list you can easily find, especially like on your phone. HELL, keep the list in SEVERAL ways, like a paper on your wall. I have another section planned for like examples and my own goals on down.

EXERCISE

AGAIN, start small. Don't go hog wild and try to do an hour a day at the gym to start; that's gonna burn you out and wear you down before you even get started. Also, you don't need a gym to exercise. If you never wanna step foot in a gym, you NEVER have to.

Start with a five to ten minute walk every other day. You don't like walking? Cool, get some cheap weights (or a kettlebell weight) and lift weights for 5-10 minutes. I just recently got a 5lb kettlebell on Amazon for like $8.55 after tax so I can start doing weighted exercises. (NOTE: don't start with big heavy weights. You'll fuck up your muscles and joints. You'll want to research what weight to start with first.)

I think it wassss two weeks of me walking for ten minutes every other day before I moved to 15 minutes? Now, in May, I can go for an hour at a leisurely pace.

My Routine:

45 minute-hour walk at LEAST 4 days a week.

One day of 30 minute power walking or walking-jogging intervals. I walk along the street I live on, and I do 1/3 of the way jogging, the rest walking.

At LEAST one day using resistance band exercises. Resistance bands are like $10 at Walmart, I recommend using a light one to start WHILE AT YOUR HEAVIEST WEIGHT. Resistance bands work by using your own body weight as the resistance, so it's best to start while you're still at the heaviest.

Hoping to work the kettlebell in on at least three days of the week, doing weighted HIIT exercises (high intensity training).

DIETARY CHANGES

The BIGGEST piece of advice I can give you is to make sustainable changes. The reason diet culture doesn't work is because you can't survive off of diet food for a long period of time, meaning you'll just regain the weight back once you return to a normal diet. Also, carbs are not bad for you. Unless a doctor specifically tells you to lower carb intake, PLEASE do not just suddenly decide to stop eating carbs as you can permanently damage your major internal organs.

Now, I am not on a diet, persay. The changes I've made I plan to keep for the rest of my life. Now, I can only tell you what I do, and not what you should do. I have some formal training in nutrition, and I can give you advice on what not to do, but again, I can mostly tell you what works for me.

NOW THAT THAT'S OUT OF THE WAY, HERE WE GO! I am on a low-sodium diet, meaning I do not add salt to shit. I use Accent, a shit ton of seasoning and spices, and I get my canned food no salt added when I can. I also mainly only eat turkey and chicken (mostly chicken), while beef and pork are like... a treat every once in a while. I also get low sodium canned tuna or like... actually good fish sticks. And, as I live on the Gulf Coast, I get fresh shrimp once or twice a month. I also do NOT add sugar to something unless it's a recipe for like bread to feed the yeast. I get canned fruit in 100% juice, or I get it frozen mostly. If I want to add something to make it sweet, I dump fruit in it. I've also recently been adding like... one packet of splenda ALONG WITH FRUIT to my oatmeal. Tastes p good, do not recommend splenda in coffee. Shit's nasty.

I am also a calorie counter and believer. The easiest way to think of calories is like... energy. One calorie is one unit of energy. I HIGHLY recommend using a couple of calorie calculators to help figure out your daily intake, and I use the My Fitness Pal app to keep track of what I eat, especially as I am prone to boredom eating and binge eating, as I do still struggle with disordered eating. I also keep an eye on my macros (protein, carbs, fats), as well as my cholesterol, sodium, and saturated fat levels.

So, what does Cy do for food? A lot but also... not very much, lol. I am a convenience bitch. I ain't here to cook several times a day and shit, I ain't got time for it. I be makin' shit as easy as possible.

I do often drink protein shakes before or after I walk or have an intense workout. You don't have to, just keep in mind you DO need high protein intake before or after working out, to help your muscles repair themselves. I get the cheap af Purely Inspired brand at Walmart, mix it with frozen fruit and milk in my blender.

PLEASE, GOD, DRINK WATER! Drink plenty of frickin water. Your body has to be hydrated and the more water you drink, the less water your body retains as extra. A bit weird, I know, but take it from me as I carry about 10-12 lbs of water weight a day, and it was a LOT more when I wasn't hydrating properly.

I meal prep one meal a week. It's dinner now, so I take a day I'm off, make a big batch of smth, and separate it into like 5-7 containers, freezing some and fridgerating the others. I post recipes and total costs over on @cylentlycrafting , and I get those cheap ass Mainstays meal prep containers. It's like $5 for 5 of em, and I have like... 3-4 sets.

The main meat I eat now is chicken, as it has the highest amount of protein across all meats. I also pretty much exclusively eat whole grain foods (brown rice, whole wheat bread, whole wheat or brown rice or quinoa pasta), and I keep instant brown rice and instant oats on hand. Listen, I'm an impatient ass mfer, I don't have 45 mins to cook some goddamn rice.

I also luv eggies. And cheese. And dairy. Though I typically get reduced fat dairy products, except milk. Reduced fat sour cream, reduced fat cheese, sometimes reduced fat yogurt, but I take any yogurt I can get my hands on.

I use a LOT of canned beans, peas, chickpeas, and tomatoes. I also get frozen broccoli, cauliflower, sweet potatoes, red potatoes, and carrots as far as veggies go. I also often get chopped romaine lettuce, carrot chips, grape tomatoes, and onions. That is the beginning and the end to the veggies I eat, and best be fucking sure I put red kidney beans and chickpeas in everything almost it. Broccoli, too. Tomatoes.

Fruit wise, I have a LOT of fruit cups and canned fruit in 100% fruit juice, frozen fruit, and I also have a thing for clementines lately. Been eating tf out of them.

Snackies wise, I usually get that big box of baked chips from Lays. Peanut butter and graham crackers. Dark chocolate. Power Crunch protein bars because PROTEIN BARS DON'T HAVE TO BE DISGUSTING!!!!!

I pretty much exclusively use olive oil, but canola oil is also pretty damn good if you're on a budget! Just avoid regular butter, that shit's got so much calories and fat in it.....

Listen, you don't have to go broke buying shit. I tend to allot more money to food than most people because I have a LOT of food issues, and because I commit hard to shit. I have olive oil mayo and butter replacements, I keep low sugar and low sodium ketchup, and I buy expensive ass Lucini tomato sauce. You don't have to. Like I also buy tater tots and off-brand coco puffs and mini wheats.

I have experimented with a LOT of brands in the past few months, which I will probably make another post about eventually? Maybe? Also more budget-friendly shopping hacks and shit given I be trying to save as much money as possible.

GOALS

Listen, like every big project, you need goals. Getting your body healthy is a big project, and you should make goals. Goals on why you want to get healthy, goals on why to keep going even when shit gets hard. I don't care if it's the most vain shit ever, if it's a goal it's a fucking goal.

Here are some of mine:

More clothing options. If I lose more weight, I will be able to fit into smaller sizes and have more choices on what to wear.

SELF CONFIDENCE

Feeling less embarrassed when eating out somewhere.

HEALTH. A large part of me always feeling shitty is my diet and lack of proper vitamins and nutrients.

Prediabetes. I don't want to be like my mom and papaw and have to poke myself multiple times a day nor be reliant on insulin.

FINAL THOUGHTS

The main things I can impress upon y'all:

Build sustainable habits. If you don't think you'd be able to do it for the rest of your life, maybe rethink the habit before it becomes too set in stone.

You're gonna fall off the horse sometimes. You're gonna cheat, you're gonna make slip ups. And that's okay. Don't feel guilty, don't overrestrict or punish yourself for it. You're human, and you're trying, and that's okay. You can only do as much as you're able to right here and right now.

It's a hard and long road. Getting healthy and fit isn't going to be a breeze in the park. This shit is hard, especially if you're building new habits from scratch. But you got this. YOU CAN DO IT.

You HAVE to want this for yourself. No one else can want it for you. It has to be on you and you alone.

You're gonna find people wanting to sabotage you, as horrible as it sounds. Sometimes people feel threatened when others attempt to better themselves, because that person or those persons know they wouldn't put the time or energy into doing so themselves. And, unfortunately, some of those people are your close friends and family :/

TRY NEW THINGS. FAIL AND KEEP GOING. I have tried so much shit in the last few months, and some has stuck, some has not. I have learned I do not like a lot of vegetables, and that's okay. I also make taco salad (from 'scratch') at least two to three times a month. What works, works!

You are going to bloat A LOT when you start amping up workouts. Your body holds extra water and nutrients for up to FOUR WEEKS after you start exercising or start a new exercise routine/build up on your existing one. This is to repair your muscles and joints as they grow.

Scales like to lie, and they won't tell you how much water weight you're holding. And yes, you will be able to tell you're bloated. I never knew of bloating until now and sometimes shit fits weird when I'm majorly bloated. It SUCKS

Measure yourself. Your stomach, chest, waist, hips. All of it. Keep it. It'll be amazing to see how much you've changed eventually.

I actually would LOVE to keep making posts like this. But, here's my current progress:

I am a little under 270 lbs, unsure of how much as I am starting and trying new exercises, as well as my new job being HELLA more active than my old one.

I do have more processed stuff in my diet, but i do try to balance it with healthier food, too. Budgeting is.... hard.

My blood pressure tends to run 110/70 now.

I hope this helps someone out there.

My heart rate has gone down from 100+ bpm, to now it's at 60-75 bpm.

I also drink diet soda now, usually one a day.

[physiostudio]

Nutrition Consulting for Better Health at Spartan Physiotherapy and Fitness Studio

At Spartan Physiotherapy and Fitness Studio in Ashwath Nagar, Bangalore, we believe in a holistic approach to health and wellness, where physiotherapy and nutrition go hand-in-hand. Whether you're recovering from an injury, dealing with chronic pain, or simply aiming to improve your overall well-being, nutrition plays a pivotal role in enhancing your healing and performance.

Why Nutrition Consulting is Essential for Your Health

Nutrition consulting is the key to understanding the vital relationship between the food we consume and our body’s ability to recover, perform, and feel good. While physiotherapy provides the therapeutic care necessary for pain relief and rehabilitation, the right nutritional choices can support muscle recovery, reduce inflammation, improve energy levels, and promote overall health.

At Spartan Physiotherapy and Fitness Studio, we offer nutrition consulting as part of our comprehensive services, ensuring that your body receives the right fuel to heal faster, perform better, and maintain long-term health. We focus on creating personalized nutrition plans based on individual needs, ensuring the best outcomes for our patients and clients.

The Connection Between Physiotherapy and Nutrition

If you're seeking affordable physiotherapy in Ashwath Nagar, Bangalore, it’s essential to remember that nutrition can make a significant difference in your treatment progress. Nutrients such as protein, healthy fats, vitamins, and minerals support muscle and tissue repair, which is crucial for anyone undergoing physiotherapy for pain relief. A well-balanced diet helps your body heal more effectively and keeps inflammation under control, allowing your physiotherapy treatment to work more efficiently.

Physiotherapy for pain relief often targets muscular, skeletal, and joint issues, which can be aggravated by poor dietary habits. On the other hand, proper nutrition can:

Support your muscle repair and recovery processes.

Reduce inflammation and pain.

Provide the energy required for effective physiotherapy sessions.

Improve overall body strength and mobility.

Benefits of Nutrition Consulting at Spartan Physiotherapy and Fitness Studio

When you visit Spartan Physiotherapy and Fitness Studio, our team of professionals works with you to develop a nutrition plan that complements your physiotherapy treatment. Here are some of the key benefits:

Speed up Recovery: Proper nutrition provides your body with the necessary vitamins, minerals, and other nutrients that accelerate tissue healing and repair. Whether you're recovering from an injury or surgery, the right foods can significantly reduce the recovery time.

Pain Reduction: Certain foods have anti-inflammatory properties, which can help reduce pain and swelling. Nutrients like omega-3 fatty acids (found in fish and flaxseeds) and antioxidants (found in berries and leafy greens) can help soothe inflamed muscles and joints, making physiotherapy treatments more effective.

Boost Energy: Physiotherapy can be demanding on the body, especially for those involved in rehabilitation or chronic pain management. Consuming a balanced diet can ensure you have enough energy to engage fully in your physiotherapy sessions.

Joint Health: Specific nutrients, such as vitamin D, calcium, and collagen, are vital for maintaining strong bones and healthy joints. A diet rich in these nutrients can prevent injuries and improve your joint mobility, which is crucial when undergoing physiotherapy for pain relief.

Maintain a Healthy Weight: Obesity or excess weight can put added strain on the body, particularly on the joints and muscles. A healthy, balanced diet, along with physiotherapy, can help you manage your weight effectively, which can significantly reduce pain and improve movement.

Improved Performance: Nutrition also plays a vital role in boosting athletic performance. If you're training at Spartan Physiotherapy and Fitness Studio to improve your fitness levels or enhance recovery after a workout, nutrition consulting can help you optimize your results.

Personalized Nutrition Plans for Your Unique Needs

Everyone has different nutritional requirements based on their age, lifestyle, medical conditions, and fitness goals. At Spartan Physiotherapy and Fitness Studio, we don’t believe in a one-size-fits-all approach. Our nutrition consulting services are tailored to meet your specific needs.

Chronic Pain Management: If you’re dealing with chronic pain, our nutrition experts will suggest anti-inflammatory foods and supplements that complement your physiotherapy for pain relief, helping you manage pain naturally.

Injury Rehabilitation: Nutritional plans for rehabilitation focus on repairing damaged tissues, rebuilding muscle strength, and maintaining bone health. Our consultants will help you choose foods that promote tissue repair and speed up recovery.

Weight Management: If weight loss or management is part of your goal, we will develop a meal plan that works alongside your physiotherapy treatments to help you achieve a healthier weight while avoiding any strain on your muscles or joints.

Affordable Physiotherapy in Ashwath Nagar, Bangalore

At Spartan Physiotherapy and Fitness Studio, we strive to offer affordable physiotherapy in Ashwath Nagar, Bangalore, without compromising the quality of care. Our physiotherapy treatments focus on pain relief and improving mobility, and our expert physiotherapists work with patients of all ages and health conditions.

We understand that the cost of physiotherapy treatments can be a concern, which is why we are committed to providing budget-friendly solutions that make high-quality healthcare accessible to everyone. By combining physiotherapy with personalized nutrition consulting, we offer a complete package that promotes faster recovery, better results, and long-lasting health.

Physiotherapy for Pain Relief in Ashwath Nagar, Bangalore

If you're seeking physiotherapy in Ashwath Nagar, Bangalore, Spartan Physiotherapy and Fitness Studio is here to support you on your journey to recovery. Our team of physiotherapists specializes in providing pain relief for a wide range of conditions, including:

Back and neck pain

Shoulder, knee, and joint pain

Post-surgical rehabilitation

Sports injuries

Arthritis and chronic conditions

Our physiotherapists design personalized treatment plans that align with your health needs and goals, combining hands-on therapy with cutting-edge techniques. Whether you need pain management, mobility improvement, or injury rehabilitation, we have the expertise to help you heal.

Conclusion

At Spartan Physiotherapy and Fitness Studio in Ashwath Nagar, Bangalore, we offer a comprehensive approach to pain relief, rehabilitation, and overall well-being through a combination of physiotherapy and expert nutrition consulting. Our team is dedicated to providing you with affordable physiotherapy solutions and personalized nutrition advice to ensure that you get the best results from your treatment.

If you're ready to take the next step towards a healthier, pain-free life, contact us today for affordable physiotherapy and nutrition consulting services in Ashwath Nagar, Bangalore. Our team is here to support you every step of the way.

[homeofhousechickens]

what are the most important considerations for indoor chickens rather than outdoor ones? I’m considering a pair of chicken ESAs but I’m not sure if there’s any special considerations i should be aware of

Compared with outdoor chickens house chickens typically have a longer lifespan due to not be exposed to pathogens, predators, and the elements but there is one thing they are at higher risk for and that is Obesity. Obesity in chickens can lead to a variety of problems such as bumblefoot and arthritis but the most concerning ones are heart failure and fatty liver disease which are things some breeds are genetically more predisposed to.

Since house chickens typically wear diapers it's better to feed them high quality feed and feed it in smaller amounts at a time (or once a day) this will help prevent obesity and help diaper hygiene. I would suggest offering an enriched grit and oyster shell free choice though. Unprocessed feed will lead to more firmer and easier to clean stools compared to processed feed.

It's also important that their feed have added vitamin D since they are indoors.

House chickens need to be given baths every now and again for hygiene reason and because the oils from our hands can build up on their feathers.

It's good for house chickens to have their own enclosure to be able to go into to eat, drink, and dust bathe and it provides a location to let them be without their diaper. House chickens should be diaperless often and like a human baby kept in a dirty diaper for to long chickens can experience the same ill effects.

You should also make sure you have a vet available and close by who can treat chickens. House chickens can still have a chance of getting parasites or sick from the dirt you drag in from your shoes and stuff like impacted crops can be difficult to treat on your own. Speaking of shoes and clothing, always be mindful of the places your visiting if they have birds or poultry especially if you will be in close contact or stepping in poo as you can accidently bring disease to your birds if you not careful. This is stuff outdoor chicken keepers should worry about as well 😅

I think that's all of the really important considerations. Indoor chickens aren't much different from outdoor chickens which is why chicken coops inside large sheds and barns are not uncommon.

[optimal-living-lab]

The Health Benefits of Outdoor Activities

In today's fast-paced world dominated by technology and indoor living, spending time outdoors might seem like a luxury. However, connecting with nature and engaging in outdoor activities is more than just a leisure pursuit; it's also crucial for our physical and mental well-being. From reducing stress to improving physical fitness, the benefits of outdoor activities are numerous and diverse.

1. Improved Mental Health

One of the most significant advantages of spending time outdoors is its positive impact on mental health. Studies have shown that exposure to nature can reduce stress, anxiety, and depression. The sights, sounds, and smells of the outdoors can have a calming effect on the mind, promoting relaxation and improving overall mood. Activities such as hiking, gardening, or simply taking a walk in the park can help clear the mind and alleviate symptoms of stress and anxiety.

2. Increased Vitamin D Levels

Sunlight is a natural source of vitamin D, which plays a crucial role in maintaining bone health, regulating mood, and supporting the immune system. Spending time outdoors allows our bodies to absorb sunlight, leading to increased vitamin D production. Adequate levels of vitamin D are essential for overall health and can help prevent various health conditions, including osteoporosis, heart disease, and certain types of cancer.

3. Enhanced Physical Fitness

Outdoor activities offer numerous opportunities for physical exercise, contributing to improved fitness levels and overall health. Whether it's cycling, hiking, swimming, or playing sports, outdoor activities provide a fun and enjoyable way to stay active. Regular exercise helps maintain a healthy weight, strengthens muscles and bones, and reduces the risk of chronic diseases such as obesity, diabetes, and cardiovascular conditions.

4. Better Sleep Quality

Exposure to natural light during the day can help regulate the body's internal clock, leading to better sleep at night. Spending time outdoors, especially in the morning, can help synchronize your circadian rhythm, making it easier to fall asleep and stay asleep. Additionally, physical activity during the day can promote deeper and more restful sleep, further enhancing overall sleep quality.

5. Stress Reduction

Nature has a calming effect on the human mind, helping to reduce stress and promote relaxation. Activities such as hiking, gardening, or simply sitting in a park can provide a welcome escape from the pressures of daily life. Being surrounded by greenery and natural landscapes can lower cortisol levels, the hormone associated with stress, and increase feelings of well-being and tranquility.

6. Boosted Immune System

Spending time outdoors exposes us to various natural elements, which can help strengthen our immune system. Fresh air, sunlight, and exposure to different environments can stimulate the production of white blood cells and enhance immune function. Additionally, outdoor activities often involve physical exercise, which has been shown to improve immune response and reduce the risk of infections and illness.

7. Connection with Nature

In today's urbanized world, many people are disconnected from the natural world. Engaging in outdoor activities allows us to reconnect with nature, fostering a sense of appreciation and stewardship for the environment. Whether it's observing wildlife, exploring forests, or simply enjoying a picnic in the park, spending time outdoors reminds us of the beauty and importance of the natural world.

In conclusion, the benefits of outdoor activities for health are vast and multifaceted. From improving mental well-being to boosting physical fitness and immune function, spending time in nature offers a range of advantages that contribute to a healthier and happier life. So, next time you have the opportunity, step outside and enjoy all that the great outdoors has to offer.

[gaebh]

The Nutritional Value of Food in Our Daily Life and Its Impact

Food is not just a source of energy; it is the foundation of our health, well-being, and overall quality of life. The nutritional value of the food we consume daily has a profound impact on our physical health, mental well-being, and longevity. In this article, we will delve into the importance of nutrition, the components of a balanced diet, and the far-reaching effects of proper nutrition on our daily lives.

The Importance of Nutrition

Nutrition is the science that interprets the interaction of nutrients and other substances in food in relation to maintenance, growth, reproduction, health, and disease of an organism. A balanced diet provides essential nutrients that the body needs to function effectively. These nutrients include macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals).

Macronutrients

Carbohydrates: Carbohydrates are the body's main source of energy. They are found in foods such as bread, rice, pasta, fruits, and vegetables. Carbohydrates are converted into glucose, which is used by the body for energy. Complex carbohydrates, found in whole grains and legumes, provide sustained energy and are essential for overall health.

Proteins: Proteins are the building blocks of the body. They are crucial for the growth and repair of tissues, and they play a vital role in the production of enzymes, hormones, and other body chemicals. Sources of protein include meat, fish, eggs, dairy products, legumes, and nuts.

Fats: Fats are essential for brain health, energy, and the absorption of certain vitamins. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, support cell growth and protect organs. It's important to limit the intake of saturated and trans fats, which are found in processed foods and can lead to health issues.

Micronutrients

Vitamins: Vitamins are organic compounds that are crucial for various metabolic processes. For example, Vitamin C supports the immune system, Vitamin D is important for bone health, and B vitamins are involved in energy production and brain function. Vitamins are found in a variety of foods, including fruits, vegetables, and animal products.

Minerals: Minerals such as calcium, potassium, and iron are inorganic elements that support many bodily functions. Calcium is vital for bone health, potassium helps regulate fluid balance, and iron is essential for oxygen transport in the blood. These minerals are found in dairy products, fruits, vegetables, meat, and whole grains.

The Impact of Nutrition on Health

Proper nutrition has a wide range of positive effects on health and well-being. Here are some key areas where nutrition plays a crucial role:

Physical Health

Weight Management: A balanced diet helps maintain a healthy weight. Consuming the right amount of calories and nutrients prevents obesity and related health issues such as diabetes, cardiovascular diseases, and joint problems. Foods high in fiber, such as fruits, vegetables, and whole grains, help control appetite and promote weight loss.

Disease Prevention: A diet rich in fruits, vegetables, whole grains, and lean proteins can reduce the risk of chronic diseases. Antioxidants found in fruits and vegetables protect cells from damage, reducing the risk of cancer and heart disease. Omega-3 fatty acids found in fish have anti-inflammatory properties and are beneficial for heart health.

Bone Health: Adequate intake of calcium and Vitamin D is essential for maintaining strong bones and preventing osteoporosis. Dairy products, leafy greens, and fortified foods are good sources of these nutrients.

Immune Function: Nutrients such as Vitamins A, C, and E, as well as zinc and selenium, are vital for a healthy immune system. These nutrients help the body fight infections and reduce the severity of illnesses.

Mental Health

Brain Function: Nutrients play a critical role in brain health and cognitive function. Omega-3 fatty acids, found in fish and flaxseeds, support brain development and function. B vitamins and antioxidants protect the brain from oxidative stress and improve memory and concentration.

Mood Regulation: Diet can affect mood and mental well-being. Serotonin, a neurotransmitter that regulates mood, is influenced by diet. Foods rich in tryptophan, such as turkey, eggs, and cheese, can boost serotonin levels and improve mood. Additionally, a diet high in refined sugars and processed foods can lead to mood swings and increase the risk of depression.

Stress and Anxiety: Certain foods can help manage stress and anxiety. Complex carbohydrates, such as whole grains, increase the production of serotonin, which has a calming effect. Foods rich in magnesium, like spinach and nuts, help relax muscles and reduce anxiety.

Practical Tips for a Balanced Diet

Achieving a balanced diet is not about strict limitations or depriving yourself of foods you love. Rather, it's about feeling great, having more energy, and improving your health. Here are some practical tips to help you get started:

Eat a Variety of Foods: Incorporate a wide range of fruits, vegetables, whole grains, lean proteins, and healthy fats into your diet. This ensures you get a broad spectrum of nutrients.

Portion Control: Be mindful of portion sizes to avoid overeating. Using smaller plates and bowls can help control portion sizes.

Stay Hydrated: Drinking plenty of water is crucial for overall health. It helps regulate body temperature, keeps joints lubricated, and aids in digestion.

Limit Processed Foods: Reduce the intake of processed and sugary foods. These foods are often high in unhealthy fats, sugars, and sodium, which can lead to health issues.

Plan Meals: Planning meals in advance can help ensure you eat a balanced diet. Preparing meals at home allows you to control ingredients and portion sizes.

Listen to Your Body: Pay attention to hunger and fullness cues. Eat when you're hungry and stop when you're satisfied.

Conclusion

The nutritional value of the food we consume daily has a profound impact on our health and well-being. A balanced diet rich in essential nutrients supports physical health, enhances mental well-being, and prevents chronic diseases. By making informed food choices and incorporating a variety of nutrient-dense foods into our diets, we can improve our quality of life and achieve optimal health. Remember, good nutrition is not about deprivation but about making sustainable and enjoyable choices that nourish the body and mind.

[desperate2lose]

hi, i’m Des. i haven’t had an @na/mi@ account since i was probably 14. that was the last time i was thin. all my life i have had weight issues, which i now know are due to PCOS (i’m ftm, have been for 12 yrs). the only 2 times i was ever thin were when i was 9 because i played sports, and when i was 14 because i was r3stricting. i’m 5’6, and i should be somewhere in the 120-150 range to be considered healthy. my lowest was 130 in high school. i’m currently at my highest, somewhere between 250-280. at about 18 i started ballooning, rapidly gaining weight no matter how much i worked out. since then i’ve rel@psed a couple times but it never stuck because i was so scared of being how i was in high school.

back then i was a zombie. due to mental health issues but also because of my ed. i was constantly tired and sad and i wanted to be a skeleton. i preferred being d3@d thin rather than fat and alive. i don’t feel that way anymore. i don’t want to be underw3ight, i don’t want to d!3. i want to be thin, i want to lose.

i’m aware that reverting to this lifestyle and r3stricting isn’t the healthy way to lose. however, it’s the only thing that has worked for me in the past. and i believe it’s the only way to regain my self control. i definitely b!nge sometimes for emotional reasons and i am not okay with that. whenever i’ve tried to diet in a “healthy” way, i fall off of it, or i don’t hold myself accountable enough.

i feel like i’m the type of person where if i say i’ll only eat 1200 cals it turns to 1500. if i say i’ll only eat omad it’ll end up being tmad. so my theory is that i have more than enough to lose, so if my goal is to eat n0thing, i’ll probably fail but still progress.

some things i’m trying to avoid:

• ending up malnourished

i plan on taking vitamins and if i do eat, making sure it’s the right type of food to get me thru my physical job/working out/life.

• my mental health declining

i’ve been working very hard on my mh and i’m not going to throw that away. so i’ll be tracking my moods and modifying what/how much i eat to keep myself stable.

• “⭐️vation mode”

i dont want to end up keeping my fat on because my body goes into this mode. so i’m gradually going to reduce my calories over probably 6 weeks.

�� going under my ugw

if i even hit my ugw it’ll be a miracle, but i don’t want to become so @ddicted to r3stricting that i continue rather than maintaining if i eventually get there.

• my loved ones finding out

i plan on making it seem like im just changing my lifestyle. i don’t want to lie, so i’m hoping no one will notice.

• failing

pretty much the only perk of me being obese right now is that my doctor wants to put me on appetite suppressants. i just have to figure out which i’d rather have, do some bloodwork, and then i’m golden.

DISCLAIMERS

i’m not in the mindset to be swayed into not r3l@psing. so pls don’t try to convince me.

i’m not fatphobic. i don’t see anyone worth less no matter what their body looks like. this is solely about me and how i see myself.

i’m not into shaming/triggering each other on purpose to promote progress. you can do that but leave me out of it. if i see anyone insulting me, i’m blocking them, period.

i (in general, sometimes i have bad days) do not hate myself. i understand that this corner of the internet tends to have a lot of self hatred, sh, etc. that’s not where i am in life. this is strictly about w3ight to me. if you are sewer slidal, post sh, talk about sh, or constantly post self hatred, i probably won’t follow you. i hope you love yourself soon though.

any tips on how to lose/vitamins to take/recipes/etc are appreciated.

so thats basically it. im gonna be blogging some kind of mix between ana and d!et stuff. some healthy stuff. some not healthy stuff. i’m not trying to fit in any boxes, just trying to figure out what works for me because i am so fucking desperate to lose at this point.

[dolleminas]

hi, my doctor has given me a tentative diagnosis of pcos and the only info I can find about it online that doesn't relate to getting pregnant is your Tumblr post. do you have any sources for the stuff about fatigue, vitamin D deficiency, etc being super common in pcos? cos I've dealt with those forever too. things are clicking into place but also with the way the NHS is I don't know if there's much point confirming the diagnosis (it's only diagnosed with transvaginal ultrasound :c) because the only treatment offered seems to be birth control and fertility treatment.

Good afternoon, nonny. Thanks for reaching out to me! And congratulations on getting a (albeit tentative) diagnosis. I know it might not seem positive, but now you know what you have and what can be done about it. At least, that is how I felt.

When I first made that post I never expected so many women to add their own experiences, talk of their their shock, their anger... or just admit that they had been diagnosed for years but that I somehow taught them things they never knew.

It's been an experience and a half. But I'm very glad that I can spread information and if that helps you, even better.

First of all, to diagnose PCOS, you need to fit 2/3 criteria of the Rotterdam concensus. Irregular periods, higher testosterone, and 12 or more follicles on your ovaries each. So, even without a hormone test you can usually tell whether someone has PCOS. Even so, I would still recommend asking for a hormone test if your health insurance covers it.

Sources

I tried looking up an English source for you since you mentioned NHS. Do keep in mind that women's healthcare is really not researched well and that there will be sources and information that will contradict one another. Here is one such article about the Rotterdam concensus.

As you can see they also mention the insulin resistance in this article, IBS, and fatigue, among other things.

Here is another one.

Here is some information about Insulin resistance in women with PCOS.

And here is some about depression.

You specifically asked for vitamin D so here is a study.

And another.

And one about fatigue.

I will however stress that these are all scientific sources and we all know that it can sometimes be biased, and again, not researched properly. My advice would always be to listen to women who have PCOS before listening to a medical source (no matter how professional it looks.)

My Own Experiences & Tips

I've not been diagnosed with PCOS long, but I have been quite thrown into studying it because it pissed me off interested me so much, and by researching (and reading a lot) here are some things that helped me, and I hope they can help you too.

Vitamin deficiencies are common in women with PCOS, especially Vitamin D. What I do is drink a glass of orange juice every morning with Vitamin D supplements. I take Solgar liquid vitamin drops, but depending on where you live they might have something of a different brand. Remember; take it during a meal.

Carbs make your sugar spike, so try to swap out some high-carb foods for lower carb. This way I have managed to lose weight, and this is often recommended for women with PCOS. And if you have a tendency for disordered eating, this will (generally) be easier than counting calories and going on a diet. After going low-carb my blood sugar level (which was high before) went down to regular levels and according to my doctor, I am now no longer immediately in danger of developing Diabetes Type 2.

Exercise! Especially weight-lifting, since it is mentioned it gives you more energy. Since starting myself, I have also noticed a difference. Here is a link for at home work-outs. Taking daily walks is also recommended for your exposure to sunlight and to help depression and anxiety.

Keep a diary of your symptoms. I have a word document with my own diary, so if anyone is interested I will be posting it. Just send me a message :)

Besides this, you do not need to go on birth control if you do not want to. My gynocologist said to me that once every three months you need to have your period. Women with PCOS can have a period 4 times a year, and that is enough! If you get your period less, then you can take progesteron pills for 7 days, and it will start your period. Again; you only need to use them for 7 days. You could do this four times a year and that would be all. Then again I am not a gynocologist so do talk about this with your doctor.

Another thing is that the fatigue could also very well be a side-effect of low vitamin D, B12, and low iron. My advice would be to get tested monthly if you can, and then try to balance your vitamins and see if this improves your fatigue.

And last but no least I recommend Meals She Eats. I made a post about it before, but even if you ignore everything else that is said (they are a bit woo-woo about organic foods and sugars) they still are very informative about the menstrual cycle. If for any reason you are unable to get your hands on the book do reach out to me in my DM's and I can help you.

If there is anything else I forgot I will reblog this and add more information, and I also will request others do too! The more we learn about PCOS and our cycle, the better.

I hope you have a nice day, anon. And I apologise if it took me a while to get to this ask!

[mightyflamethrower]

From: "How to Meyow in Yiddish" blog spot.

 Well, I have had my eyes opened.  Again. But for reasons that will be easy to keep in mind in future.

If you can, it would be worthwhile to watch the video, before it gets lost or something.

It's about vitamin D.  Yep.  We all know about vitamin D.  It's good for your bones! However, it is utterly essential for your immune system.

Some things I learned by knitting and sitting and listening.

1. It's made in the skin of oily young pale people when they go out to play in the sunshine.

2. The elderly, the dark skinned can't make it in their skin. The obese make it in their skin but it gets sidetracked. The elderly because their skin is dry, the dark because sunshine is blocked out and the obese because the vitamin D gets grabbed by their adipose tissue and kept there. The only way to correct their deficiency is by supplementation.  Having them sit in the sun is nice, but it doesn't raise their blood levels of vitamin D.

3. These were the people who were most ill from covid, or who died from it.

4. The medical powers ignored all of this and continued to push the poison shots.  After each injection a person's blood level of vitamin D goes down and unless it is supplemented it gets down to where their lives are in peril. 

5. Each vitamin D molecule, converted to the proper chemical to activate the immune cells is only used once.  Must keep supplementing.

The video lays it out well. I just hit the highest high spots. It's an easy and cheap thing to supplement and also life saving.

I just wanted to be sure you all knew how important it is.

[darkmaga-returns]

Story at-a-glance

Vitamin D receptors exist throughout your brain, affecting mental health by regulating neurotransmitters and reducing inflammation. Deficiency is linked to depression, anxiety and psychosis

Mental health patients show higher rates of vitamin D deficiency, caused by reduced sun exposure, obesity and other factors

Studies show vitamin D supplementation improves depression symptoms, particularly in elderly and adolescent patients. Optimal blood levels range from 60 to 80 ng/mL

Safe sun exposure remains the best source of vitamin D, but those consuming seed oils should wait four to six months after elimination before increasing sun exposure; if regular sun exposure isn't feasible, vitamin D supplementation may be necessary

Protective strategies for safe sun exposure include taking astaxanthin (12 mg daily), using niacinamide cream, pre-exposure baby aspirin and molecular hydrogen supplementation

[cozydogzncatzz]

Walking With My Furry Friend!!!

The Health Benefits of Taking Your Dog for a Walk

🐾 Physical Exercise:

Regular walks are essential for your dog's physical health, promoting cardiovascular fitness and maintaining a healthy weight.

It helps prevent obesity and related issues, ensuring your furry friend stays active and agile.

🌞 Sunshine and Vitamin D:

Outdoor walks expose your dog to natural sunlight, aiding in the production of vitamin D, which is crucial for bone health and overall well-being.

Sunlight also has mood-boosting effects, contributing to a happier and more content canine companion.

🌲 Mental Stimulation:

Exploring the outdoors engages your dog's senses, providing mental stimulation that prevents boredom and reduces the risk of behavioral issues.

New scents, sights, and sounds during walks contribute to cognitive enrichment.

🤝 Socialization:

Interactions with other dogs and people during walks enhance your dog's social skills, fostering a well-balanced and friendly demeanor.

Positive social experiences contribute to better behavior and reduce anxiety in various situations.

😴 Improved Sleep:

Regular exercise helps regulate your dog's sleep patterns, ensuring they get restful and rejuvenating sleep.

A tired dog is a content dog, less prone to disruptive behavior.

🍽️ Appetite Regulation:

Physical activity helps regulate your dog's appetite, ensuring a healthy balance between food intake and energy expenditure.

It can contribute to maintaining a healthy weight and preventing overeating.

🌈 Bonding Time:

Walks provide an excellent opportunity for quality bonding between you and your dog, strengthening the human-animal connection.

Shared experiences build trust and deepen the emotional bond you share with your furry friend.

Making a walk with your furry friend the best with DOG POOP RECEIVER: cozydogzncatz.bigcartel.com/product/lahti-dog-urine-catcher-aluminum-alloy-pooper-scooper-catcher-adjustable-telescopic-pole-cats-poop: free shipping + more