Alison Clark2013-06-19T20:35:36-04:00Alison Clarkhttp://www.huffingtonpost.co.uk/author/index.php?author=alison-clarkCopyright 2008, HuffingtonPost.com, Inc.HuffingtonPost Blogger Feed for Alison ClarkGood old fashioned elbow grease.Everything You Need to Know About the Sunshine Vitamintag:www.huffingtonpost.com,2012:/theblog//3.15323492012-05-21T19:00:00-04:002012-07-21T05:12:12-04:00Alison Clarkhttp://www.huffingtonpost.com/alison-clark/ What is Vitamin D?
• Vitamin D is a fat soluble vitamin essential for so many processes in the body
• It is needed for the absorption of calcium to develop and maintain healthy bones
• It is also thought to be involved in cell growth, immune function and reducing inflammation, making it a very important nutrient for everyone
We all need vitamin D just some people need it more than others, including young children, pregnant women and breastfeeding mums.
However that doesn't mean that the rest of us are not at risk. With workers increasingly staying in the office to work through lunch and rising pollution, many factors mean you might not be getting all of the vitamin D you need.
Check the following to see if you are at risk: I eat lunch at my desk or in the canteen on most days / I spend most of time indoors
Our bodies need UVB rays from the sun in order to make vitamin D, so if you don't spend enough time outside then you might not be making enough.
I always wear sunscreen when I am exposed to the sun / I wear clothes that cover most of my skin
A fairly large area of skin without sunscreen needs to be exposed to the sun for sufficient vitamin D synthesis.
I limit oily fish, eggs and dairy products in my diet
These are just some of the few foods naturally containing vitamin D.
I live in a polluted area
Cloud cover, smog and polluted air as well as the season and time of day affect the strength of UV rays and therefore the amount of vitamin D that can be made.
I have Asian, African, Afro-Caribbean or Middle-Eastern origins
Skin melanin content affects the body's ability to make vitamin D.
I am over 65 years old
Skin becomes thinner and less efficient at making vitamin D with age.
What happens if we don't have enough?
So how important can one little vitamin be? Well, if you don't have enough vitamin D, there can be some nasty consequences, for example:
o In babies very low levels of vitamin D (usually because of low stores in pregnant mums) can lead to fits
o In young children, vitamin D deficiency can cause rickets, resulting in soft bones and deformities such as bowed legs
o A condition called osteomalacia is seen in adults with extremely low vitamin D status - symptoms begin with aching bones and muscle pain and can progress to difficulties walking
o Long term vitamin D deficiency can cause osteoporosis which is commonly seen in the elderly, this involves the development of thin, brittle bones and risk of fractures
Recent studies have also linked low vitamin D to low mood and increased risk of conditions such as diabetes, rheumatoid arthritis, multiple sclerosis and some cancers. So it is very important we make sure we get enough of this vitamin.
Where can I get it from?
Sun! If you are lucky enough to live near the Equator, the sun is strong enough to produce vitamin D all year round; however in the UK the sun is probably only strong enough from April to September, which makes it even more important to top up stores when you can. It is not clear exactly how much sun we need to get our daily dose of vitamin D - it is thought that being outside for 20-30 minutes on at least 3 days a week during April to September with some skin (e.g. face and arms or legs) exposed should be enough. Make sure that you don't use this as an excuse for sunbathing though - too much exposure increases your risk of skin cancer.
Food
Very few foods contain vitamin D naturally. However, the best food sources of vitamin D are oily fish, so include these in your diet regularly (mackerel, herring, kippers, trout, salmon and fresh tuna). Other sources are fish liver oils, egg yolk, dairy and fortified foods like margarine and breakfast cereals. Try to include some sources of vitamin D every day - a fortified breakfast cereal makes a great start to the day, and a mackerel and salad sandwich for lunch followed by a 20 minute stroll in the sunshine is a great place to start.
Supplements
Most people can get all the vitamin D they need from a balanced diet and regular time outdoors, however if you are worried that you might not be getting enough, you might choose to take a supplement. Never take more than one supplement containing vitamin D (including fish oils) as this could be harmful. Speak to your GP or dietitian if you have any concerns.]]>Competitive Dieting - Can You Lose More Weight by Dieting and Exercising With Partners/Friends/Family?tag:www.huffingtonpost.com,2012:/theblog//3.13720762012-03-22T08:04:25-04:002012-05-22T05:12:01-04:00Alison Clarkhttp://www.huffingtonpost.com/alison-clark/
In fact the effect of your social network on your weight can go much deeper than just providing support. Research shows that obesity can spread across networks of friends and family, making it more likely that you will become obese if someone you know is obese. The good news is that a recent study in the journal Obesity found that this ripple effect may also be true for weight loss. So, if your friends lose weight you are likely to become thinner over time too!
These are my top tips on how to harness the competitive dieting effect:
Buddy up
Teaming up with a friend who is also trying to lose weight or change their habits is a great way to stay motivated. They will be able to empathise as they will understand exactly what you are going through. You will be able to encourage each other when things get hard, and to share the joys of success when the scales give you good news.
Spread the love
Teaming up with more than one friend could make the journey even more fun! Whether you have a few different buddies who provide support in different ways, or you organise a team based challenge at the office, having a group around you striving for the same result will help you to feel less isolated when the going gets tough.
Set goals for success
Setting realistic, time-specific goals will make you more likely to succeed. Try choosing the same goal as your buddy, for example losing 1kg every week, or running a race for charity. Committing to a goal with someone else will make you less likely to drop out or give up.
Phone a friend
Put your buddy's number on speed dial. Anytime you have a wobble you will be able to give them a call and talk it through. Not only will the distraction help you to resist the urge to reach for that extra helping, your buddy will also remind you of why you are changing your life and how hard you have worked!
Recipe resource
Where do you start when changing the way you eat? Knowing what to cook can be confusing, especially if you are feeding your family as well. Ask your friends and family for their healthy recipes and tips, this will give you some great ideas and mean you don't have to start from scratch. Experimenting together can be fun too - you can enjoy some delicious meals and laugh about the disasters.
Out and about
If your social activities tend to revolve around food and drink, try some new activities with your family or buddy. Instead of heading to a bar or restaurant, try a dance class, visit a museum, or channel your creative side with a life-drawing lesson. You might even find that your new pastimes are so much fun that other friends and family want to join in too!
Safety in numbers
Having a friend to try new things with can benefit you in other ways too. Having someone to go jogging, walking or to a new class with will make you feel safer as well as making you more likely to go.
A word of caution
Choosing the right person to buddy up with is important so that you reap the benefits without harming yourself. A little healthy competition can be great, however having the right kind of support is essential too. Think about whether your friend's personality will complement your own, and always remember that the aim is to get healthier by losing some weight, not to lose the most weight!