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How to Fight Seasonal Depression Naturally with Vitamin D

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The following is a contributed article detailing the benefits of Vitamin D. Vitamin D is one of the vitamins I take DAILY and absolutely swear by. If you’re looking for an essential vitamin for good health, this is the first one I, personally recommend. It’s also PERFECT for any of you who want to treat seasonal depression naturally. ~ Joi

Worried About the Dark Winter Days? This Vitamin Can Help You Combat the Winter Blues

by Kelin Marquet

As summer becomes a distant memory, temperatures plummet, and the days become shorter, it’s common to feel a shift in your mood and energy level. This lethargy and feeling of sadness is aptly named SAD, or Seasonal Affective Disorder (also referred to as “seasonal depression” or sometimes “winter blues”). It’s a recurrent mood disorder that can begin as soon as fall and last through the winter, and also includes symptoms like increased sleep, overeating, and carbohydrate cravings. (1)

Seasonal affective disorder usually occurs in winter, although it can also occur in the summer (especially for those living closer to the equator where hotter temperatures may mean less time outdoors)- the primary factor setting SAD apart from other types of depression is its cyclical, recurring nature that corresponds to a particular season.

Research has shown that we have a powerful ally in the fight against SAD: the sunshine vitamin, or vitamin D. Vitamin D is known for regulating calcium absorption and maintaining healthy bones and heart, but research shows it plays a crucial role in regulating mood.

How vitamin D improves mood

There are vitamin D receptors throughout the body, including within the brain. It plays an essential role in the synthesis of neurotransmitters, including both serotonin and melatonin, known as the happiness and sleep hormones, respectively. (2)

People with winter seasonal affective disorder tend to have 5% more SERT (a protein that helps transport serotonin) in winter than in summer. When SERT activity is high, serotonin is low, which then causes depression. In the summer, sunlight produces vitamin D, which keeps SERT levels low.

Similarly, SAD causes overproduction of melatonin. Overproduction of melatonin alone doesn’t cause seasonal depression, but it explains the accompanying lethargy most of those with SAD feel. (3)

Less exposure to sunlight means less vitamin D. Since vitamin D is linked to serotonin and melatonin activity, this decrease in vitamin D is believed to be a significant factor in the seasonal changes to these neurotransmitters in people with SAD.

Vitamin D deficiency and insufficiency are associated with depressive symptoms in all seasons. (4)

Sunshine and Vitamin D

Our skin produces vitamin D as a response to sunlight exposure. In theory, this should be one of the most accessible vitamins to get enough of, but in practice, almost half of the US population has a deficiency at the best of times. (5)

Many people mistakenly believe that you can make up for too little time in the sun through diet – even the best natural food sources of vitamin D (the best source is cod liver oil) are either under-consumed or contain far too little vitamin D to affect the body’s level. (6)

There are numerous reasons why we, as a population, do not get enough vitamin D from sunshine, including:

  • Increasingly indoor lifestyles, including work and school schedules that require us to be indoors at “peak sun” (midday)
  • Living in cities where buildings block sun exposure
  • Air pollution
  • Sunscreen use (important, but not helpful for vitamin D levels)
  • Poor absorption or metabolic need for higher amounts (for example, in those with conditions like inflammatory bowel disease, obesity, or those who have undergone gastric bypass surgery
  • High amounts of melanin in the skin (those with darker skin are especially susceptible to deficiency)

One other reason for low vitamin D production is that many of us live in areas far from the equator. People who live in northern hemisphere cities like Boston in the US, Edmonton in Canada, and Bergen in Norway can’t produce enough sunlight from vitamin D for 4, 5, or 6 months of the year, respectively. (7) In the absence of supplementation, they must depend on their body’s stores of vitamin D produced from the summer sun, but by late winter, many of these people are deficient. (8)

Benefits of Vitamin D

Mood isn’t the only thing affected by low vitamin D: it’s beneficial for everything from the heart to the immune system (is it a coincidence we consider the darker months “cold and flu season”?), to the brain and more.
Here are just a few of the areas vitamin D can help:

Bones and muscles: a meta-analysis (or study of studies) including more than 42,000 people over 65 found that 500-800 IU of vitamin D supplementation reduced fractures by about 20%. (9) It has also been thought to increase muscle strength by preserving muscle fibers.
Heart disease: the heart, like the brain, has vitamin D receptors. Vitamin D regulates the immune and inflammatory cells that can contribute to cardiovascular diseases like atherosclerosis. (10)
Cognitive decline: an analysis of over 427,000 white Europeans showed a 54% higher dementia risk in those with low vitamin D compared with those who had adequate levels. (11)
Immune system: many have hypothesized that the seasonality of cold and flu virus outbreaks is related to the lack of vitamin D in winter. A study on Japanese school children confirmed this: children who were given 1,200 IU of vitamin D per day decreased the rate of type A influenza by 40%. (12)

Low vitamin D is associated with numerous other conditions, including type 2 diabetes (13) and a lower survival rate from cancer. (14)

How to find a high-quality supplement

If you start to feel the winter blues and want to try a vitamin D supplement, here are a few tips to help you choose one that works:
Check for cGMP or NSF certification: Supplements in the US are not regulated, meaning the claims and claimed doses on the label may not match what’s in the bottle. cGMP and NSF represent strict manufacturing processes, and these companies typically have 3rd party testing to ensure purity and potency.
Use D3 form of vitamin D: Many supplements contain the D2 form, which is less effective than D3. D3 is the same form produced by sunlight. (15)
Combine it with K2: While vitamin D helps your body absorb calcium, vitamin K2 helps transport the calcium to your bones rather than soft tissues like arteries. It’s a good idea to take them together. (16)

Choose a supplement with minimal additives: Fillers, excipients, binders, and other additives often comprise the bulk of vitamin D supplements. Read the “other ingredients” on your supplement’s label to ensure you’re comfortable taking those additives.

Why Not Natural has two D3-K2 supplements that are third-party tested, contain minimal additives, and use the proper forms: both a USDA organic certified vitamin D liquid for flexible dosing and a high-dose vitamin D3-K2 capsule that’s carried in only organic spirulina and no other additives. You can also find their liquid vitamin D and vitamin D capsules on Amazon.

The daily dose you choose of vitamin D will depend on your current blood level and daily sunshine exposure. Always consult with your doctor before trying any new supplement.

 

References:
(1) Seasonal affective disorder. A description of the syndrome and preliminary findings with light therapy
N E Rosenthal, D A Sack, J C Gillin, A J Lewy, F K Goodwin, Y Davenport, P S Mueller, D A Newsome, T A Wehr
https://pubmed.ncbi.nlm.nih.gov/6581756/
(2) Effects of vitamin D on mood and sleep in the healthy population: Interpretations from the serotonergic pathway
Author links open overlay panel
Laura M. Huiberts, Karin C.H.J. Smolders
https://www.sciencedirect.com/science/article/pii/S1087079220301222#bib4
(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4673349/
(4) Associations between Vitamin D Levels and Depressive Symptoms in Healthy Young Adult Women
David C. R. Kerr,a,* David T. Zava,b Walter T. Piper,c Sarina R. Saturn,a Balz Frei,d and Adrian F. Gombartd
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4420707/
(5) Prevalence and correlates of vitamin D deficiency in US adults
Kimberly Y Z Forrest 1 , Wendy L Stuhldreher
https://pubmed.ncbi.nlm.nih.gov/21310306/
(6) https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
(7) Holick MF. Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. Am J Clin Nutr. 2004; 79:362-71
(8) Holick MF. Vitamin D deficiency. N Engl J Med. 2007; 357:266-81.
(9) Bischoff-Ferrari HA, Willett WC, Wong JB, Stuck AE, Staehelin HB, Orav EJ, Thoma A, Kiel DP, Henschkowski J. Prevention of nonvertebral fractures with oral vitamin D and dose dependency: a meta-analysis of randomized controlled trials. Archives of internal medicine. 2009 Mar 23;169(6):551-61
(10) Norman PE, Powell JT. Vitamin D and cardiovascular disease. Circulation research. 2014 Jan 17;114(2):379-93.
(11) Navale SS, Mulugeta A, Zhou A, Llewellyn DJ, Hyppönen E. Vitamin D and brain health: an observational and Mendelian randomization study. The American Journal of Clinical Nutrition. 2022 Apr 22.
(12) Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. The American journal of clinical nutrition. 2010 May 1;91(5):1255-60.
(13) Mitri J, Pittas AG. Vitamin D and diabetes. Endocrinol Metab Clin North Am. 2014 Mar;43(1):205-32.
(14) Keum N, Lee DH, Greenwood DC, Manson JE, Giovannucci E. Vitamin D supplementation and total cancer incidence and mortality: a meta-analysis of randomized controlled trials. Annals of Oncology. 2019 May 1;30(5):733-43.
(15) Effects of High-Dose Vitamin D2 Versus D3 on Total and Free 25-Hydroxyvitamin D and Markers of Calcium Balance
Albert Shieh, Rene F. Chun, Christina Ma, Sten Witzel, Briana Meyer, Brandon Rafison, Leon Swinkels, Tonnie Huijs, Sam Pepkowitz, Brett Holmquist, Martin Hewison, and John S. Adams
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4971338/
(16) The Synergistic Interplay between Vitamins D and K for Bone and Cardiovascular Health: A Narrative Review
Adriana J. van Ballegooijen,
1 Stefan Pilz, 2 , 3 Andreas Tomaschitz, 4 Martin R. Grübler, 2 , 5 and Nicolas Verheyen 6
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613455/

Learn to Enjoy Each Stage of Your Life

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Learn to Enjoy Each Stage of Your Life

Life is full of ups and downs. We have happy days going to our favorite places, doing our favorite things, or finding the perfect Frenchie puppies for sale. There are dark days mourning the loss of someone or something we hold dear. Not enjoying life can be a difficult and challenging experience. It can feel like a heavy weight on your shoulders that never lifts, making it hard to find joy or meaning in anything you do.

There are many reasons why someone may not be enjoying life, such as dealing with a difficult life event, struggling with mental health issues, or simply feeling stuck in a rut. Regardless of the reason, it is important to remember that not enjoying life is a temporary state, and there are steps you can take to improve your situation.

Seeking support from loved ones or a mental health professional can be a good first step in finding ways to rediscover the joy and meaning in life. Additionally, taking up new hobbies, trying new experiences, or setting achievable goals can also help in finding fulfillment and happiness.

Life is a journey that takes us through different stages, each with its own unique challenges and opportunities. To enjoy each stage of our lives, we need to cultivate a positive mindset, embrace change, and focus on the present moment. Here are some tips on how to best enjoy each stage of our lives.

Childhood:

Childhood is a time of wonder and discovery. To fully enjoy this stage of life, we need to embrace our curiosity and sense of adventure. Childhood is a time to explore our environment, learn new things, and develop our creativity. It is also a time to form strong bonds with our family and friends. To make the most of this stage of life, we should:

  • Embrace our sense of wonder and curiosity
  • Explore our environment and try new things
  • Develop our creativity through art, music, and play
  • Build strong relationships with our family and friends

Adolescence:

Adolescence is a time of transition, as we move from childhood to adulthood. This stage of life is marked by physical, emotional, and social changes. Adolescence can be a challenging time, but it is also a time of great potential. To enjoy this stage of life, we need to:

  • Embrace our individuality and sense of identity
  • Develop our independence and self-confidence
  • Cultivate healthy relationships with our peers and family members
  • Learn to manage our emotions and cope with stress

Young Adulthood:

Young adulthood is a time of exploration and growth. It is a time to pursue our passions, develop our careers, and form lasting relationships. This stage of life is marked by new opportunities and challenges. To enjoy this stage of life, we need to:

  • Set goals and pursue our passions
  • Take risks and embrace new experiences
  • Develop our careers and professional skills
  • Cultivate meaningful relationships with friends and romantic partners

Midlife:

Midlife is a time of reflection and transition. It is a time to reassess our priorities, reflect on our achievements, and plan for the future. This stage of life can be a time of great growth and transformation. To enjoy this stage of life, we need to:

  • Reflect on our life experiences and accomplishments
  • Reassess our priorities and set new goals
  • Embrace new challenges and opportunities
  • Cultivate strong relationships with family and friends

Older Adulthood:

Older adulthood is a time of reflection and gratitude. It is a time to celebrate our achievements, enjoy our relationships, and pass on our wisdom to future generations. This stage of life can be a time of great contentment and fulfillment. To enjoy this stage of life, we need to:

  • Celebrate our achievements and accomplishments
  • Focus on the present moment and enjoy our relationships
  • Cultivate gratitude and a sense of purpose
  • Share our wisdom and experience with future generations

In conclusion, to best enjoy each stage of our lives, we need to embrace change, cultivate a positive mindset, and focus on the present moment. Each stage of life presents its own unique opportunities and challenges. By embracing these challenges and opportunities, we can develop our creativity, pursue our passions, and cultivate meaningful relationships with family and friends. By living in the present moment and celebrating our achievements, we can find contentment and fulfillment at every stage of our lives.

 

 

Remember How Free it Felt to Be a Kid? Yeah… Let’s Tap Back into That!

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Live Free Quote Graphic

Live Free!

I recently caught myself over-fretting about something in particular (a hiatal hernia I have.. very minor but very bothersome). I allowed it to intrude on every single day. I could be having a wonderful, beautiful day with my grandbabies in the yard and my mind would turn to IT…

  • I wonder if I’m lifting too much today.
  • Should I eat more fiber?
  • Should I give up meat?
  • What’s that pain? Is it IT starting to act up?

You know the routine. Give your mental worry wart an inch and she will absolutely take a mile and a half. If you don’t catch yourself, you’ll find that you’re almost like a bird in a cage – and each bar is a worry your mind will not let go of.

Trick is, it doesn’t even have to be a health issue people become “caged by.” It can be weight, growing older, money (many a cage is built by this one alone!), etc.

What’s more, a lot of people build cages made up of bars they take from other people’s lives…

  • Oh man, should he lose weight… why DOES he eat so much?
  • She should absolutely stop dressing like she’s still in her 20s.
  • Why in tarnation does my son listen to that so-called music?!
  • If he wears a mask one more time in this store I’m going to scream.
  • Why do kids like to play video games? I never did!
  • etc etc etc etc…

Left unchecked, a cage is most assuredly built and the builder finds himself or herself caged like a parakeet that can’t taste freedom.

I caught myself one gorgeous afternoon while, ironically, watching a few birds in the tree. I thought of birds I’d seen in a zoo’s “Rain Forest” exhibition once and also in another part of the zoo, in smaller cages. I looked at the birds in front of me and thought, “How wonderful that they’re so FREE!”

At that moment (personally, as a Spiritual person, I believe the Holy Spirit nudged me), I realized that my ridiculous thoughts were caging me and keeping me from truly tasting the freedom I should be feasting on. Since that moment, whenever my mind wants to veer off into the land of “what if”s, I literally say (sometimes out loud, to my cats’ amusement), “No! I’m FREE from that cage!”

Let me tell you, friends, freedom feels beautiful and it is a very addictive feeling.

I’ve also used it in a few other instances, giving sweet FREEDOM to myself in other areas that could become problematic:

  • When I see someone so filled with hate and anger online, instead of fretting over them, I say a quick prayer for them and let it go… again, claiming the “freedom.”
  • When I find myself worrying about something on the world’s stage (of which I have zero control)… well, see above.

One of the things this experience has reminded me of is the feeling we had as children… every day was exciting and filled with wonder. We weren’t weighed down with any of the above nonsense. We were free – children simply aren’t into cage BUILDING… they’re into FLYING FREE.

We could learn a lesson or two from them. In fact, if you’re like me, you often have a word or two you take into a new year as your “focus word” for that year. I already know the word I’ll be carrying into 2023 and I highly recommend you pack it as well… FREEDOM.

Try it, you’ll love it.

This is a very short post and a very quick thought, but I was very anxious to share it with you because it has meant the world to me. In  fact, it has meant experiencing more freedom – and you cannot put a price tag on that. ~ Joi (“Joy”)

How to Feel Better About Growing Older: Your Story Isn’t Over, It’s Just Getting Good!

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How to feel happier about aging

Live. Love. Laugh… Then Laugh a Little More!

First of all, allow me to say that if you’re feeling unhappy, sad, or in any way negative about growing older or looking older, there’s nothing wrong with that! We feel how we feel and we are entitled to these feelings. So when I try to make you feel happier, I am not (in any way) suggesting you are wrong to feel sad or unhappy. I just want you to be happy – I like your smile.

The loss of youth, a youthful appearance, and of being able to do all we once did can be unsettling. In fact, isn’t it the last two things that get to us the most? I don’t know about you, but the number doesn’t bother me… even when I hit the fifties, I didn’t mind the number. I mean a number is just that… a number. I do mind not being able to walk as far or jog like I used to. I mind not being able to eat certain foods or eat late into the evening like I once did.

And boy oh boy, did I mind the peculiar things that began to happen on my arms (there used to be more tone and definition, if memory serves!), face, and (Lord have mercy) neck.

Seriously… why does the neck turn on a person so quickly?! The one body part it’s almost impossible to cover, camouflage, or paint?!?

We all have moments, don’t we? I almost never stress over appearance, I do my nails, spritz on my perfume, fluff my curls, apply makeup, ask my neck, “Why, though?” and get on with life. I have always (even as a teenager) cared 100 percent more about what was inside a person more than what was outside, including myself.

Whether it’s me or someone else, I am infinitely attracted to a great sense of humor, a love of life, a non-judgmental attitude, and a personality that draws you in its direction. We live in a world that focuses entirely too much on appearance (thanks a lot social media, selfies, and fad diets). How much better would it be if we praised personalities, compassion, being well-read, etc.

NOTHING in the world wrong with wanting to be healthy, look your best, and feel your best – but what’s going on INSIDE is so much more important and I’m willing to die on that hill.

If you’re reading this, odds are you’re feeling a little (or a lot) down about aging. Whether it was something you saw in the mirror (it was the neck, wasn’t it?) or something you weren’t able to do as well as you once were, you may simply have a case of the “sads.”

I want very much to see if I can help you get past the sads and dive head-first into the glads like a puppy in a pile of leaves.

Below are a few tips and tricks of the trade I’ve learned in the fabulous fifties (they really are fabulous in many ways):

  1. Keep a sense of humor – it will serve you well! I’ve listed this first for a reason – I think it may just be the most important one. Having a sense of humor and being able to see the humor in most situations is vital throughout life, but never more so than in the golden years (50-100+).  When you’re laughing, you aren’t ignoring things that bother or bug you (more about those in a minute), you’re simply letting them know you will NOT be brought down by them. You will NOT allow them to trample on your joy or let the air out of your happiness. Laughing doesn’t just feel good, it is healthy for your body and mind. I highly, highly, highly recommend watching The Golden Girls and (if colorful language doesn’t offend you) the Grumpy Old Men movies. They’re hilarious and will absolutely remind you to laugh. The Golden Girls could actually be prescribed therapy for us women who are growing older. They wear it so well and have so much fun with life, it reminds us that we can too!
  2. Eat right, sleep right, and keep your doctor’s appointments. I want to see you happy, but I also want to see you healthy. Some people get a certain age and they do all they can to avoid doctors. Horrible idea! Getting a great checkup could make a world of difference in how you feel. So very often, someone feels “off” or “not quite themselves” and bloodwork shows that all they need is a little more Vitamin D or Iron. Both of these make a whole world of difference in how you feel.  I’ve also found that Magnesium is something else that helps a great deal. Be sure to ask your doctor about each of these. Also, be sure you’re eating right and getting enough sleep. Both are vital to looking and feeling your best.
  3. Address those things that bug you! If you don’t like something about yourself (weight, hair, skin… whatever), research ways to improve it and get to work. Once you start working on something, you feel instantly better – long before you see even a hint of improvement, you feel a world better.
  4. Don’t focus on what LEFT… focus on what REMAINS. If you’ve suffered a loss in relationships, family member, health, a pet, home, business, or you feel like you’ve lost a piece of yourself, try very hard not to focus too much energy on what you have lost (or even perceive that you’ve lost). Focus, instead, on what or who remains. It’s a trick many use when dealing with an empty nest. They go from focusing on the child or children who had the audacity to leave the nest (how dare they grow up?!) and they focus on who and/or what remains. When you feel every bit of your age, try to switch your focus to the fact that you’re still bright, still funny, and (on some days) even downright sassy. Don’t spend too much time looking at those gray hairs… look, instead, at how your eyes still sparkle. It sounds simple, but it is absolutely therapeutic. Focus on what remains. Focus on what remains. Focus on what remains.
  5. Do not look to the future with fear or sadness, look instead at the life you’ve lived with awe and gladness! Think of the love, the laughs, the things you’ve seen, and the things you’ve done. Your life is a wonderful story and it is in NO WAY over yet! Heck, the best chapters may still lie ahead.

I don’t want to keep you much longer, I want you to get out there and enjoy your wonderful life, but I’ll just leave you with this. The next time you’re thinking anything like…

  • “I can’t do this, I’m too old…”
  • “I will never be okay with how I look..”
  • “What is with these creaking knees?”

… I want you to think back on your life. I want you to name times when you were your own hero.  Did you overcome cancer, a gallbladder operation, an especially bad car wreck, or a scary trip to the emergency room? Have you had to say goodbye (for now!) to your mom, dad, husband, wife, or other loved one at a funeral home? Did you have a dream home you had to drive away from… or close a business you worked half your life for? Think of the times you’ve had to step up, be tougher than you ever thought possible, and come walking out of the rubble… maybe even limping at first. Now tell yourself, “I’ve lived through the worst. This will be a cakewalk.”

Be your own hero. Hey, you’ve done it before… you’re good at this!

Make each moment count double and stay in the fight! ~ Joi (“Joy”)

How to feel happier about aging

Your Story Isn’t Over… It’s Just Getting Good!

4 Effective Options To Straighten Your Teeth Safely

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A straight and beautiful smile is often considered to be the best accessory. However, many people may not have confidence when it comes to the appearance of their teeth. Because of this, many teeth-straightening options have become available, such as metal braces. While they are known as the most effective treatment to straighten your teeth, the metallic look of conventional braces is not something everyone likes. As a result, other more comfortable solutions have emerged, which means you can have your teeth straightened without getting braces. Today we will discuss some of the most effective and safe options to straighten your teeth and achieve your dream smile.

Teeth Aligners

Teeth aligners are a popular choice among many people, as they can easily fit into any lifestyle. This revolutionary orthodontic treatment involves getting clear aligners, which are easy to maintain and remove when eating, drinking, or brushing your teeth. You can get a brand new smile with teeth aligners, provided by Straight My Teeth. This is a more affordable option, as patients can easily be assessed online and offered the best treatment. As opposed to metal braces, these aligners are designed to be smooth and discreet. The company will send customized teeth aligners directly to your door, ensuring any concerns and questions you have are addressed.

Tooth Contouring

Tooth contouring or tooth reshaping can help you fix minor imperfections and misshapen teeth. A dentist will use drills and lasers to remove some of your enamel during this procedure. This will ensure your teeth have the desired shape, size, and length. Once tooth contouring has been performed, your teeth will be polished, which will have a natural-looking effect. Although this treatment is non-invasive, it can still produce some effective results. In addition, it is also one of the fastest ways to straighten your teeth, as it only requires one appointment done in an hour or less. Remember to familiarize yourself with the process of tooth contouring, the risks and costs.

Dental Veneers

Dental veneers or porcelain veneers are thin, custom-made tooth-coloured shells, which aim to improve your appearance. They are used for a variety of different purposes and cosmetic concerns. This treatment may be ideal for someone with fractured teeth, crowded teeth or gaps between teeth. One of the most important benefits of this procedure is that it can be done in one sitting and thus results are immediate. Some people may consider getting more than one veneer so that they can achieve a more even and symmetrical smile. Depending on the type of veneer that you choose, they can last for more than a decade.

Palatal Expansion

Palatal expansion is another procedure that involves using palatal expanding devices to widen the upper jaw. This is done to fit the bottom and upper teeth better. The technique is best completed by an orthodontist before the jaw fully develops. Usually, this means the most suitable age range is between 8 and 18, but adults can also benefit from this procedure in the same way. Palate expanders are used to correct a range of dental problems including crossbites, underbites, crowded teeth, and impacted teeth. According to your unique situation, it is advisable to discuss different options with your dentist.