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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/

5 Effective Ways to Improve Myself to Get Good Jobs

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Don't Limit Yourself

by Vital Shpakouski

The job market these days is as competitive as a crowded subway during rush hour. It can be difficult to stand out and get a good job. But don’t worry – you have the opportunity to make yourself a prime candidate. In this article, we’ll talk about five simple and effective ways to do this.

Professional development

One of the first steps is to work on improving your skills. Here’s how you can do it:

  1. Identifying in-demand skills. You need to find out what’s hot in the job market right now. Do some research to find out what skills are in demand in your desired field. This will give you an edge.
  2. Taking relevant courses and earn certifications. You can then take up textbooks or online courses. There are tons of affordable and even free courses (Coursera, Udemy, Khan Academy, etc.) where everyone can find something for themselves. And don’t forget about certifications.
  3. Building a portfolio. Learning is one thing, but showing what you’ve learned is another. Having a portfolio that showcases your work is key. Potential employers love to see what you can do, and a well-organized portfolio speaks volumes.
  4. Networking for hands-on experience. Networking with people in your industry can open doors to internships, freelance work, or volunteering. This real-world experience not only enhances your skills, but also allows you to make valuable connections.

Developing soft skills

Beyond technical knowledge, soft skills are the hidden gems that can make you stand out in the job market. You can hone these skills in the following ways:

  • Communication skills: Work on your ability to articulate clearly, listen actively, and adapt your communication style to different audiences.
  • Teamwork and collaboration: Learn to work harmoniously with colleagues, contribute to group work, and resolve conflicts constructively.
  • Adaptation and problem solving: Nurture your ability to adapt so that you can overcome change with ease. Problem-solving skills will also help you to be creative in solving problems.
  • Leadership and time management: Develop the ability to motivate and guide others. In addition, effective time management will help you stay organized and productive.

 

Once you master these skills, you will be invaluable to any employer on Jooble and nay other platform for job searching.

Building a strong online presence

Having a strong online presence is essential for career success today. Start by polishing your online profiles, such as LinkedIn, and make sure they reflect your skills and aspirations in a professional light. Plus, LinkedIn is a goldmine of professional contacts. Utilize other platforms such as Twitter or industry forums as well.

 

Showcase your expertise on blogs and social media to establish yourself as a thought leader in your field and catch the attention of employers looking for experts. Connect with influencers and professionals in your field to expand your network and stay abreast of industry trends and opportunities.

Resume and interview preparation

Craft your resume individually for each employer. Highlight relevant skills and experience, and ensure it is well organized and error-free. Instead of simply listing job duties, emphasize your accomplishments and results. Numbers and quantifiable achievements catch the attention of recruiters.

 

Be prepared to answer typical interview questions with confidence. Practice answers that demonstrate your skills and experience. In addition, Improve your interviewing skills by practicing with a friend or recording mock interviews. Pay attention to your body language, tone, and ability to convey your enthusiasm for the role.

Networking and mentoring

Actively network with professionals in your field at industry events, seminars, and online platforms. A wide network can open doors to a variety of opportunities.

Next, find experienced professionals in your field who can provide valuable guidance and advice. A mentor can provide direction, share their knowledge, and help navigate the complexities of the industry.

Also, attend industry events and conferences: This not only expands your knowledge but also gives you the opportunity to meet potential mentors and colleagues

Conclusion

In a competitive job market, self-improvement is the key to getting a coveted position. But remember that the journey of self-improvement is continuous. Take each step, adapt to changes in the labor market, and continue to evolve. As a result, you will be able to find your dream job and embark on a fulfilling career path. So take action, apply these strategies, and watch your career soar to new heights. Good luck!

Positive Affirmations vs Negative Affirmations

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Positive Affirmation Quote Graphic

How familiar are you with positive affirmations?  Positive affirmations are short, upbeat, and uplifting quotes or scriptures that put you in a positive state of mind.  They can help you find your footing in a dark, low place and hold your hand while you find higher ground.

Oddly enough, a lot of people use these affirmations without really realizing it.  My mom had a favorite one years and years before the phrase positive affirmations even existed. She often said, “This too shall pass.” Whether it was a loved one’s health problems, a bad day at work, or a broken washing machine (we had a gold Maytag that didn’t know Maytags were supposed to last forever) – her phrase helped her though the problem rather than ending up crumbled beneath the problem.

As I’ve said before on Self Help Daily, when I’m up against something, I’m fond of telling myself, “I’ve slayed bigger dragons.” The reminder that I’m in control and have, in fact, won previous battles, helps me keep “looming things” in perspective. You know the secret power of “looming things,” don’t you?

They tend to conform to the size and might of your expectations.

If you THINK of them as huge and frightening…  they will be.

If you THINK of them as not so bad and downright manageable… they will be.

Unfortunately, a lot of people also use negative affirmations – again, without thinking about it.

Some popular negative affirmations are…

  • It’s always something!
  • $#%& %%$#6  %%#%#4!
  • Why me?!
  • I can’t do this!
  • I can’t take this!
  • I’m overwhelmed
  • Why even try?
  • Are you kidding?!
  • {long, exasperated sigh}

Not only are negative affirmations completely worthless, they’re actually very harmful.  They don’t help you out of your situation as much as they allow you to just be miserable in your situation.

Talk about a perfectly miserable waste of time.

When you’re in a jam, try positive affirmations instead. Positive affirmations LIFT you to a higher ground while negative affirmations PUSH you further down and leave you with a defeated attitude.

 

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.

 

 

The First-Time Pet Owners Guide to Choosing a Dog Breed

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Obviously, deciding to get a dog is a huge step. Before you make any commitments, you really need to ensure that your home and your lifestyle are compatible with dog ownership. If you are certain that you can provide the level of care that a dog requires, you can begin to do some research into the different breeds. Finding the right dog breed for you is key. There are a lot of choices out there, which can feel a little overwhelming at times, especially if you have never had a dog before. This is why we have put together the following guide; let’s dive in.

Initial Research

There are a few things that you will want to explore during your initial research stages. If you have a few breeds in mind, you really need to learn as much about them as possible. Each breed has its own benefits and drawbacks, as well as being better suited to different lifestyles. It might make sense to try and meet those breeds; this might be easier said than done unless you know people who have those breeds or there is a local kennel or dog show that you can visit. Social media can also be an excellent resource by allowing you to get in touch with owners to discover what their experiences are.

It is also worth considering whether or not the breeds that you are interested in are more likely to be predisposed to health risks. Of course, this doesn’t mean that just because you choose a certain breed, it will definitely develop these conditions, but it is something to think about. For example, brachycephalic breeds are thought to be  more likely to develop breathing problems. Brachycephalic breeds refers to any dog with a flattened face, like Pugs or Bulldogs. While this feature is often a selling point because it is cute, this is definitely something to keep in mind.
The next thing to think about is whether you want a pedigree or purebred as opposed to a crossbreed. A pedigree dog has a long, often traceable, lineage which proves that the dog is a purebred. This means that the dog is likely to be more predictable in its behavior, its looks and sometimes its health too. On the other hand, crossbreeds have parents from different breeds, and the resulting puppy tends to be more unpredictable. However, they do also tend to be more robust unless, of course, there is a history of similar illnesses in both parental lines.

Finally, the last thing that you will need to consider when undertaking your initial research is whether or not you want to rescue or buy from a breeder. While it is entirely possible to find a puppy from a rescue, it is more likely that you would be adopting a dog. If you want a puppy, you are more likely to have to buy one from a breeder. There are benefits and drawbacks to both options; it really depends on your preference.

Other Characteristics to Take into Account

Once your initial research is out of the way, you can start to think more about the specifics. Firstly, what gender dog do you want? Sometimes, gender can determine important characteristics like the size of the dog and even sometimes its personality traits. For example, males tend to be bigger than females, and female dogs can be more affectionate, although this is not to be relied upon. The size of the dog itself is also a notable consideration. Think about how much room you have and how much time you have to dedicate to walking it, as well as whether or not it would fit in with your family situation; for example, if you have young children, then a big dog can be a big undertaking.

Speaking of exercise, this is something that you will need to really think about. Some dogs require far more walking than others; dogs with more energy also need enrichment activities to ensure that they aren’t bored or unstimulated because this can lead to destructive behaviors like chewing. You will also need to think about the grooming needs that your preferred breed has. Some dogs require regular brushing and cutting, which does constitute an extra expense. Other dogs can be groomed at home. Some breeds are touted as being hypoallergenic and better for people with allergies, but again this is not definitive.

There are also certain breeds associated with certain behaviors. Some dogs are simply bred for their looks, others for their intelligence and others for their working ability. If you want a dog simply for companionship, then you will want to explore different breeds than you would if you wanted a dog that would act as a protector. For example, German Shepherds and Belgian Malinois are often chosen to be working dogs because they do share a few characteristics. However, there is also a difference between a German Shepherd and a Belgian Malinois Retriever, outlined by Native Pet, who also have a plethora of other great resources and dog treats that you can buy.

It is also worth considering the color of the dog too. A crossbreed is obviously going to be harder to predict, but purebreds all tend to have a recognized color chart, and their color is heavily influenced by their parents. Some colors are rarer, and therefore purchasing them from a breeder is likely to cost more money because the puppy will be seen as more unique or unusual. Depending on where you live, you might also want to consider native breeds; there are several areas around the globe where the native breeds are considered vulnerable because of dwindling numbers. Finally, if you have children, or if this is likely to happen in the future, then you should also think about whether or not the breed is child-friendly. Of course, you will still need to make sure that you are prioritizing the safety of both the dog and your child, as well as teaching your child how to appropriately interact with the dog.

The Bottom Line
Finding the right breed is incredibly important to ensuring that you both have a long and happy life together. In addition to taking the time to choose the right breed of dog, you really need to take some time to think about whether or not you are genuinely ready to get a dog at this point in your life. Remember that a dog is a huge commitment, and you should not enter into it lightly.