Your baby needs food, shelter, and love. They don’t need a $2,000 iPhone-charging stroller—or any of these other superfluous products.
1. Baby Knee Pads
Crawling isn’t exactly a contact sport. Still, first-time parents will be tempted to deck their babies out like roller derby girls. Some marketing genius came up with the idea of slip-proof knee pads for babies, and they’re laughing all the way to the bank. Alex Zivatar
Think about it. Babies have been crawling for millennia. Their knees don’t need any help.
2. Fancy Changing Tables
Is there a spare dresser in your house? Or even a bed? If the answer is yes, then you already have a changing table.
https://twitter.com/amandagilbert7/status/996808022738399234
Don’t waste hundreds of dollars on a piece of furniture that only serves one purpose and will be obsolete in no time flat. Just get a changing pad and use your existing furniture to change the baby. Alex Zivatar
You can even use the dining room table. If that seems gross to you, just wait. A few weeks of spit-up and baby poop will lower your gross-out threshold to basically nil.
3. Shopping Cart Covers
These portable seat cushions sell parents on the idea that germ-covered grocery cart handles are the No. 1 threat to your child’s health. In fact, micromanaging your kid’s germ intake could do more harm than good. Amazon
Babies develop their immune systems through contact with germs. We’re not saying it’s a good idea to let your kid chew on a public urinal, but whatever’s on that grocery cart is probably fine. You don’t need a special seat cover, even if it does come with a handy smartphone pouch.
4. Floor Seats
Most infants can’t sit up on their own until they’re a few months old. That is fine. They’ve got their whole lives to sit up and stare at screens. Why rush into it? Alex Zivatar
Floor seats prop up babies who can’t actually sit yet, as if they needed that. There’s even a safety belt so your kid can’t escape. Save your money and let your baby’s musculoskeletal system do the work.
5. Wipe Warmers
Didn’t Freud say something about adult depression being caused by contact with freezing cold baby wipes during infancy? No, he didn’t, because the idea is absurd. Buggy And Buddy
Unless you store your baby wipes in the refrigerator, there’s no good reason to heat them up before using them for their disgusting and necessary purpose. If you do store baby wipes in the fridge, though, let us know; we’ve got an idea for a $450 baby wipe cooler we’d love to discuss with you.
6. Portable Pacifier Sanitizing Wipes
We understand why these make sense for a first-time parent. After religiously scrubbing a first-born’s binky every time it hits the floor (which is often), parents tend to relax. Amazon
We know terrific moms who actually lick their kids’ pacifiers clean. Others give them a once-over with their sleeves. Unless your pediatrician specifically tells you to use sanitizing wipes, you can probably get by without them.
7. Super-Fancy Bedding Sets for a Crib
There’s a whole cottage industry based on the human need to make nurseries as cute as possible. You know what’s really cute, though? Your baby. Pinterest
You can spend thousands on a chic, perfectly matched bedding set. Or you could spend a few bucks at the thrift store. Either way, your baby won’t know the difference. We’re not saying you shouldn’t pay out the wazoo for your infant’s sheets. We’re just saying that you shouldn’t think it will make a difference to your baby—that stuff is for you, mom.
8. Diaper Disposal Systems (Besides Trash Cans)
You might have heard of the “Diaper Genie.” It’s basically a trash can with a scent-reducing liner and a reliable lid. The thing is, you have to buy special garbage bags and replacement filters for these things, and they’re really only useful if you only take out the trash once every other week. Baby Gear Lab
If you can handle a daily trip to the dumpster, you can save a lot by going with a regular old lidded trash can instead.
9. Baby Food Makers
We come from a proud tradition of collecting kitchen gadgets that we’ll never use. With dedicated puree machines, you can get your young one started on this tradition early. Baby Gear Lab
Baby food makers are basically just blenders with a little fancy packaging. If there’s a blender in your kitchen, you’re already there. A baby food cookbook is probably more worth your while, and will definitely cost a lot less.
10. Baby Shoes
Before you respond with outrage that we’d dare suggest you deprive your baby of shoes, ask yourself this question: Is your infant walking yet? Alex Zivatar
If the answer is no, then shoes are just decoration. Try socks to keep your baby’s feet warm, and if you want to up the “Awww” factor on your kid, try a bonnet. Baby bonnets are totally classic. Plus, they might actually serve a purpose, like keeping the sun out of your baby’s eyes.
11. Baby Bathtubs
You can spend a lot on a specially designed, ergonomically enhanced plastic box. Or you could just put a few inches of lukewarm water in your actual bathtub and pocket the savings (or, you know, put them into a college fund). Alex Zivatar
Heck, if you like to bathe your baby in the sink, go for it. The important thing is that you never leave your infant alone in any amount of water. As long as you’re paying attention, there are lots of ways to get through bath time without investing in an expensive product that you’ll only need for a few months.
12. Thermometers Made for the Bath
While we’re on the subject of bathing, you might see some cute thermometers that are designed to warn you when the bath water is too hot. You actually already own a product that can do this. It is your elbow.
Stick your elbow in the water. It should feel just slightly warm, but not hot. That should do the trick.
13. A Teepee For His Pee-pee
If you’re the first-time parent of a little boy, you’re about to get peed on. That’s just part of the deal.
Tonight’s our first night at home as a family of four. I was getting Samuel ready for his bath as he ran into Isaiah’s room naked and peed on the floor.
Not gonna lie, not even slightly upset. Impressed with the power move. Didn’t know the kid had it in him.
The manufacturers of this item have come to the rescue. They sell packs of these little cloth cones, which you can use to isolate the danger zone while you’re changing a diaper. Uncommon Goods
Here’s the thing, though. A regular old washcloth will work just as well. Plus, getting peed on is just part of parenting; it’s known as “paying your dues.”
14. Disposable Plastic Place Mats
New parents take a lot of joy in ticking off their baby’s major milestones. First step, first word, first dinner out with mom and dad because the babysitter canceled.
Plastic place mats allow parents to save a little face as their tiny wonder flings dinner all over the table. It may be tempting to get a pack of disposable mats so you don’t have to clean a reusable one. These tend to be thinner and lighter, though, and they usually just end up balled up on the floor. You’re way better off with a nice reusable mat.
15. Walking Helpers
Unless your doctor specifically orders you to use one of these portable harnesses, there’s no real reason to invest in one. They’re supposed to help your kid learn to walk, but learning to walk is a natural process that doesn’t really need fancy new devices to take effect. Alex Zivatar
On the other hand, if you’re going to keep your kid (literally) on a leash until they’re like 12, this product provides some nice training.
16. More Stuffed Animals
Until your kid is, like, 8, their stuffed menagerie will grow on its own. Between grandparents, aunts and uncles, and family friends, there’s no reason to buy your kid more stuffed animals. Alex Zivatar
By the time your baby is developed enough to enjoy these toys, you will have enough of them. Trust us on that. As for newborns, well, life is psychedelic enough for them already. You don’t need to complicate things with tiny purple lions.
There are books, there are classes, there are magazines—all dedicated to the topic of parenthood. They’re meant to prepare you and later guide you as you go through what will ultimately be one of the greatest and hardest challenges of your life. Now, if only they actually told you every little thing you need to know… Getty Images News / Ian Waldie
Regardless of how prepared new parents try to be, there always seems to be something unexpected that no parenting book or class can teach them. From car seat expiration dates (yeah, that’s a thing) to diapers, baby food, and more, here are some unexpected truths most first time parents don’t know about.
You’re Now An Amateur
No matter what the topic is—whether it’s how your baby sleeps, eats, poops, plays, or even breathes—everyone else you know who has kids, and even those who don’t, will somehow believe they are now your saving grace when it comes to your own child. St. Thomas the Apostle Catholic Church
For each thing you believe about child care, there will be at least one person you know who believes the exact opposite and will stop at nothing to convince you their way is best. Whether you decide to grin and bear it or speak up, remember that no one knows your child like you do.
That Car Seat Expires
Most of us think of expiration dates for things like milk and deli meat, but would you have ever guessed that your child’s car seat comes with one, too? Now, it’s not that they “go bad” like our favorite food items would—it’s just that updates are released, new safety regulations come out, and your old car seat may not meet them anymore. Getty Images Entertainment / Araya Diaz
You should always consider buying new in the first place when it comes to things like car seats, but if you do want to go secondhand, make sure you know two things: 1) when it was manufactured, and 2) if it’s ever been in a collision. Any car seat that has been in a car during a collision should never be used again because the straps, belts, and plastic could have been weakened by something as small as a minor rear-ending. So don’t buy secondhand unless you trust the seller to tell you the truth.
Car Seats Can Malfunction
Recently an article circulated around the web about how a cheerio got lodged between a locking mechanism. Much to the mother’s horror, this made her car seat incredibly unstable. Fortunately, she discovered this while she was doing a deep cleaning and not during an accident. Just make sure that if you do let your kids eat in their seat that you clean it ALL up.
The Poop Talk Never Stops
Even those who aren’t parents know that newborns poop a lot, but most parents probably aren’t ready for how much they’re actually going to talk about it. Baby Center
Whether it’s how often your child goes, what it smelled like, what it looked like, or the number of horrendous blowouts they had that day, talking about it may just be one of the only ways to make it a little easier to deal with.
Babies Shouldn’t Nap In Their Car Seat
For parents who feel deprived of quiet moments, letting their infant take a nap in the car seat might seem like a godsend, but it’s not the best idea. Car seats are designed for safety during transportation, but they weren’t designed to be sleeping devices, and it can actually be a safety hazard to use them as one. Jon Barron
In fact, the Journal of Pediatricsreported that 47 deaths occurred between April 2004 and December 2008 due to improper use of carrying and sitting devices for babies—two-thirds of those deaths occurred in car seats.
The Questions Never End
Along with people thinking they know much more about being a parent than you do, they’ll also ask you endless questions about your baby’s daily life. Getty Images News / Philipp Guelland
The inquiries about how they sleep at night, how and what they eat, and the types of products you use with them will come rolling in. If you think it’s because people are genuinely curious, don’t kid yourself—whether a little or a lot, they’re judging your answers.
The Messes Won’t Stop
Giving birth is a messy process on its own, but life won’t automatically get nice and tidy just because it’s over. For one thing, babies can produce amounts of poop and vomit that you’d never think were even humanly possible, not to mention that your baby accidentally peeing on you isn’t something that movies just made up. Altricharm
Then there are the seemingly endless amounts of formula to mix, bottles to wash, and clothes to clean and fold, and those are things you’ll likely have to do each and every day. Don’t worry, though—it’ll be overwhelming at first, no doubt, but you’ll get the hang of it.
Things Won’t Go To Plan
There will be moments when you have it all figured out—the house is quiet, meaning that the baby will be sure to take a sound nap for at least an hour. You’re about to sit down to eat lunch and relax when you suddenly hear the baby cry, and you know that nap isn’t going to happen. Huffington Post
Other times, you’ll make the tiniest noise and the baby will cry for what seems like hours, whereas the next day something might make an earth-shattering noise as it falls and they still sleep soundly.
Bonding Isn’t Always Instant
We all hear stories about how parents immediately fall deeply in love with their child, and there’s no reason why you wouldn’t think that’s the norm. Think again, though, because there are many parents who don’t feel a strong bond with their children right away—and that’s totally normal! Getty Images News / Brent Stirton
No matter how prepared for parenthood you are, seeing the tiny alien creature you’ve just pushed out of your body can be pretty overwhelming, scary, and a little jolting. Plus, kids can also be really mean when they’re older—there will be times when you actually don’t like them.
“They Look Just Like You!”
This is a phrase you should just get used to hearing in some way. It’ll either be that the baby looks like you, looks like your partner, looks like the perfect mix of the two of you, or looks like neither of you. AFP / PETER PARKS
Prepare yourself for people telling you these things endlessly, as if you had never actually looked at your kid’s face.
The Worrying Is Constant
You can’t stay with your kids all 24 hours of the day, and your worry will be in full force right after a child is born. You’ll worry if one little cough is something much worse, if they’ve accidentally flipped over during the night, or if they’ve swallowed something they shouldn’t have. The Consumer Voice
It’ll get even worse when they’re old enough to be mobile and, no matter how hard you try, you can’t seem to keep them out of things they shouldn’t be in.
Throughout the journey, you’ll also constantly wonder how good of a job you’re doing, hoping that they’ll turn out to be somewhat normal when they grow up.
All we have to say is that if your kids think Twilight is on par with the Harry Potter series, you’re definitely doing something wrong. Livestrong
Wearing A Nice Outfit?
Whether you’re finally wearing nice clothes for the first time in months or you’ve put your baby in a special outfit, be aware that it could be covered in puke or poop at any moment.
Your Relationship Changes
This one should be a no-brainer, but being a parent is a lot harder than all of your favorite Instagram pages make it look.
Yes, you’ll have a lot of great moments, but it’ll make you stressed, tired, worried, overwhelmed, frustrated, and angry at times, all of which can create strain between you and your partner. The Balance
You may start arguing more, choosing sleep over sex, and spending the time you have together zoning out on your phones because it’s the only second of free time you have. The only way to make the best of it is to remember that you’re a team and make sure your communication is on point.
You’ll Be Using Car Seats For A While
Car seats seem like something your kids should outgrow by the time they’re 6 or 7, but did you know kids are actually supposed to use car and booster seats until they’re around 12 years old? Of course, it’s dependent on height and weight too, but certain bones don’t form or fuse properly until a certain age. Getty Images Entertainment / Tommaso Boddi
Not only that, but they need to stay in the back seat of the car until they’re at least 13. Be prepared to hear lots of whining from them on this one—you’ve been warned, and you know you did it at their age, too.
Things Don’t Have To Be Perfect
After your baby is born, people will stream into your house wanting to pay you and your new addition a visit. Like most people, you’ll probably feel a little stressed about it, wanting to make sure everything is in its proper place before anyone steps foot in your house. Realtor
What you should remember, though, is that you just had a baby! No one is judging you if your house is a mess, you haven’t eaten a meal that didn’t come from a drive-through in days, or if you haven’t had time to take a shower that day. Don’t feel bad if people offer their help either—what you’re doing is hard, and their offers will usually be genuine.
There’s No Big Secret
People always wish there was one secret, one trick, that can make them a good parent, or help their child to grow up “right.” Getty Images News / Handout
The truth is that every person, every family is different and what works for someone else might not work for you. Just do your best and remember that everything will be alright.
Jane Stine is the managing director of Loop Abroad, a study-abroad service that takes high school, college, and veterinary students to distant nations, where they work with animals you’ll rarely find at your typical suburban U.S. vet’s office. We’re talking about koalas, cheetahs, and elephants, oh my!
So Stine is no stranger to world travel—or to the culture shock that comes with landing wide-eyed in a foreign country. During her time in Nepal, Stine says, she was unnerved to see locals spitting on the street.
“It was hard for me to get used to,” she says. But her perspective flipped when she landed back stateside.
“I laughed a little when I returned to the U.S. and found I was totally fine with people having their dogs poop on the sidewalk and then picking it up with a plastic bag with their hands,” Stine says. “Is spitting really that gross in comparison? No.”
The lesson here, Stine is quick to share, is that one nation’s gross-out is another’s daily walk with the family pet.
“The first thing to remember is that most of what we think is ‘best’ is just what we’re most used to, so try not to judge something as ‘worse’ if it’s just new,” she says.
In that spirit, here are some of the “new” experiences U.S. travelers abroad might have to get used to themselves:
1. The International Game of Thrones
The first time you have to pee in large parts of Asia, Africa, and the Middle East, you’ll be in for a surprise. Walk into the restroom and, instead of a porcelain throne, you’ll probably just find a hole in the floor. So if you plan to visit, you’d better start working on your aim now. Neuage
Cristal Dyer, founder of the travel blog Tofu Traveler, got used to these squat toilets during her first visit to India. It turns out that there was another new experience in store for her at a public restroom near a historic palace in Jaipur, the capital of the Western Indian state of Rajasthan.
“It was the first time I used a setup similar to men’s urinals,” she remembers. “There were three holes all in a row, and women just went next to each other without any partitions!”
Score one for gender equality, courtesy of India’s squat toilets.
2. Please Don’t Squeeze the Charmin (For There Is No Charmin Here)
It’s not just the toilets you’ll have to adjust to if you visit China or Korea. Once your business is complete, you’re in for a new shock: Toilet paper is not provided in most bathroom stalls in these nations, reportsTravel and Leisure.
That only leaves two choices. You can carry a roll of TP with you everywhere you go, or you can dive in and clean up like a local. In India, another country that’s not huge on toilet paper, that could mean rinsing rather than wiping. Escape Artists
“I experienced a bidet-like system in Indian homes where there is a small hose near the toilet to be used for cleaning instead of toilet paper,” Dyer says. “Sometimes there is a bucket with a cup instead…I actually really like this system and stopped using toilet paper in India after a while. It really does feel cleaner.”
This is a common theme among travelers from TP-forward nations to the lands of the water-cleanse. Once you wash the crack, it seems, you never go back. (Sorry.) Wash it completely and you’ll throw out your TP. (Sorry.) When you try a water-scraper, you’ll be done with toilet paper. (Not sorry!) Look At All The Poor People
Stine also expresses affinity for the wet finish, which she knows from her time in Thailand. There, the post-relief custom is to rinse, dry with toilet paper, and then throw the paper in a trash can, she says. Whatever you do, do not flush the TP in Thailand.
“If you think about it, it’s much more hygienic,” Stine says of the Thai way. “But it’s hard to get used to! My biggest piece of advice is that you not think, ‘Well, I’m only one person, I’ll just flush this toilet paper.’…The pipes simply can’t handle it!”
So even if you do bring your own toilet paper to a foreign toilet, be aware that flushing may not be an option. There are terrible consequences to breaking this rule, Stine says. Rocket News
“First of all, the toilet can flood and you’ll be very embarrassed!” she says. “But more importantly, you’re a visitor, and you’re being asked to follow a very easy rule so as not to cause expensive damage. Just try it!”
3. The Real French Kiss
In many parts of the Middle East, Latin America, and Europe—perhaps most famously in France—it is customary to perform a greeting with a pair “air kisses” on the cheeks. Getty Images
Customs vary considerably in terms of inter-sex kissing, so be sure to do your research. (In Arab countries, only people of the same sex do the air kiss, while in Argentina, men air-kiss commonly—but only if they’re friends of friends, reportsThe New York Times.)
In some parts of the world, the refusal to give or accept a kiss is taken as a sign of disrespect or antipathy. So, uh, don’t do that. Instead, remember Stine’s advice—and just try it!
4. No Teeth, No Problems, No Kidding?
According to a 2017 YouGov survey, nearly 30 percent of Britons said they only brushed their teeth once a day. (The American Dental Association recommendsbrushing twice a day.) Meanwhile, nearly 70 percent of the respondents said they don’t floss on “a typical day.” MDental
Cue the jokes about British teeth. Cue Austin Powers’ smile. Cue British TV-doctor Chris van Tulleken, Member of the Royal College of Physicians, quipping to the Radio Times that, “In the UK we’re okay with brown, foul teeth, it doesn’t really bother us, while in America it’s very socially unacceptable.”
But once you’re done giggling at this long-held stereotype, ask yourself: Are teeth really any better off in the U.S.?
Okay, that was sort of a rhetorical question. We wouldn’t have posed it unless the answer were, as it is, “No.”
A 2015 study published in The BMJ (formerly the British Medical Journal) found that the number of missing teeth in the States is much higher than in England. Even worse, the U.S. showed way more of a disparity in oral health between the high and low ends of the income scale, with similar differences linked to educational attainment.
That said, the availability of dental care differs from one part of the world to another. You may encounter folks with grills that wouldn’t make it onto The Bachelor, especially in poorer regions. However, don’t assume that this is due to simple self-neglect or lack of access to a toothbrush. In fact, absent the trappings of American dental hygiene, lots of cultures are doing just fine. Twig toothbrush (via Sensible Survival)
Environmental news site Mother Nature Networkreports that some band-level societies with no access to industrialized foods rarely, if ever, brush their teeth—and still live cavity-free lives. The trouble could be with the developed world’s addiction to sugar, is the takeaway there.
In some Muslim and African societies, people clean their teeth with twigs naturally filled with fluoride called miswak. And some Jains in India brush their teeth with their fingers.
Point being, to get back to Stine’s mantra, “Just try it!” Maybe you’ll develop an affinity for miswak that you can take with you back to your everyday life at home.
5. Pay to Spray
If you’re walking around many parts of Europe, you’d better carry a pocket full of change. Lots of public restrooms on the continent charge at the door. The Sofia Globe
While that’s an unheard-of concept for most Americans, it does seem fair when you consider the costs of maintenance, water usage, and, of course, staff brave enough to clean a public restroom.
Don’t whinge. Just remember to carry the change.
6. Hygiene as a Human Right
Unfortunately, women in some countries who do not have access to sanitary products are forced to deal with menstruation in devastating ways. Devpolicy Blog
Those who cannot afford pads or tampons use rags, leaves, mattress stuffing or mud as protection during their time of the month. This is not only uncomfortable, but also obviously unsanitary.
Women who can’t get hold of tampons, pads, or menstrual cups may turn to unsanitary practices that can make them sick. Even worse, some cultures discriminate against menstruating women and girls, leading to stigma, missed school, lost work, and general second-class citizenship. Femme International worker (via This Battered Suitcase)
The good news is that some courageous organizations are trying to help. Femme International, for instance, provides kits to women in East Africa that contain things like menstrual cups and reusable pads. This really is a human rights issue (just ask Human Rights Watch), so why not take a moment to throw a little cash Femme International’s way?
Cleaning Up This Mess
So, we’ve learned a lot. Cultural differences are a thing, it’s rude to make assumptions about norms that aren’t your own, and human bodies are gross the world over. Why not embrace it? Globe In
According to Stine, there’s no harm in throwing yourself into the local customs, whether you find them initially distasteful or not. After all, what are you traveling for if not to get a taste of how the world works away from home?
“Eating with your hands? Washing yourself instead of using toilet paper? Using an Eastern-style toilet? Just try it,” Stine says. “You won’t die. You’ll get a good story. You might have a good time! The only way for everything to be just like home is to stay home, and where’s the fun in that?”
As you run through your self care to-do list, you may skip over your heart and think to yourself, ”I’m good! I don’t smoke.” But little do you know that you may be doing your body a huge disservice: New studies show that smoking is only one of many things that can be harming your heart. iStock
The care of your heart is serious business. Cardiovascular disease is the leading global cause of death, accounting for more than 17.3 million deaths per year; an astounding 801,000 of those in the U.S.
Not surprisingly, smoking tops the list of the worst habits for heart health (20 percent of all deaths from heart disease are attributed to it) but combined, or alone, these poor choices can do as much damage to your cardiovascular system. iStock
The good news is you can start making positive changes in your lifestyle today and improve your heart health dramatically!
1. You don’t sleep well.
Studies showed that people who slept less than six hours a night had a whopping 79 percent increased incidence of coronary heart disease than those who slept eight hours or more. Researchers found a correlation between those who slept less with an increase in coronary artery calcification. iStock
Additionally, they found that because most people experience lowering of blood pressure at night, those who slept less had less of an opportunity for it to fall properly and as a result suffered from higher blood pressure.
Another thing to consider is sleep quality. It was concluded that it was just as important as quantity with sleep apnea being the biggest concern. More than 18 million Americans suffer (and many unknowingly) from this sleep disorder that causes you to stop and start breathing throughout the night. iStock
The most troublesome consequence of sleep apnea is that it can skyrocket your blood pressure leaving you risk. If you struggle with sleepless nights, try Genexa’s Sleepology, a non-habit forming organic nightime sleep aid.
2. You don’t laugh enough.
Stress hurts the heart by causing adrenal fatigue which harms your arteries and leaves you at risk for cardiovascular disease. When you’re stressed, your body releases hormones like adrenaline and cortisol. They work together to narrow your arteries and increase your heart rate, which is an awful combination for your heart. AFP / SAUL LOEB
Along with stress, anger and depression can also negatively affect your cardiovascular system. Conversely, laughing relaxes and expands the blood vessels, which keeps your heart healthy (and happy too!)
3. You don’t floss.
Interestingly, research finds that there is a strong link between gum and heart disease. Scientists think this may be because when plaque builds up on your teeth, the bacteria in it triggers inflammation all over the body which promotes atherosclerosis and can affect blood clotting. iStock
It’s also believed that the bacteria may enter the bloodstream where they attach to the fatty deposits in the heart blood vessels and can cause blood clots. Prevent issues with this twin-pack from Oral-B which includes a 2-pack of toothbrushes and a 2-pack of floss.
4. You live in a big city.
As if the stress of living in a big city isn’t enough to cause a heart attack, studies find that pollution has a significant effect on your arteries. iStock
Findings concluded that the longer people were exposed to polluted air, the thicker their carotid arteries were.
5. You don’t stretch.
Flexible blood vessels help moderate blood pressure and new research has found that people who tested poorly in the sit-and-reach stretch test spine had higher systolic blood pressure.
Happy thought: a little stretching is not only relaxing—it may be good for your heart. A flexible body helps keep arteries pliable.
It was concluded that flexibility of the spine correlates to flexibility of important arteries in the body. Get the most out of your stretching with this strap and stretching guide.
6. You’re not shvitzing.
Heavy metals like mercury and lead can damage your heart by increasing your blood pressure and cholesterol. The problem is you are probably consuming these toxins and not realizing it. iStock
Studies show the easiest way to rid your body of them is to sweat them out! Get going on the cardio or have a nice steam.
7. You party too much.
Most doctors agree that a little wine is actually good for you, but a lot of wine is bad. In excess, alcohol is associated with high blood pressure, high blood fats and can lead to heart failure.
Too much alcohol is bad for your heart. It can cause it to become weak and have an irregular beat pattern. pic.twitter.com/7S2eHBgoU3
Research concludes that two drinks a day for men and one for women is best.
8. You drink too much sugar.
Studies show that men women who drink two or more (diet) sodas a day have a 23 percent higher risk of going into heart failure than those who chose coffee, tea, fruit juice, or water. iStock
In this instance, small changes to what you drink really add up to big results.
9. You’re sitting too much.
Research has concluded that excessive sitting is almost the equivalent of smoking in heart health. iStock
An hour of sitting per day negatively affects fat and sugar levels in the blood and is associated with 14 percent increase in coronary artery calcification. Consider investing in a sit to stand desk and anti-fatigue mat to increase your sit to stand ratio throughout your work day.
10. You forget your fruits and veggies.
Research shows that people who eat more than five servings of fruits and veggies a day had a 20 percent lower risk of heart disease and stroke making a plant based diet the healthiest diet for the heart. Getty Images News / Christopher Furlong
These super foods contain fiber, water, vitamins, minerals and antioxidants that keep your cardiovascular system running smoothly. Doctors recommend that half of each meal be composed of fruits and veggies.
11. You eat bacon.
Along with fruits and vegetables, protein and fats are vital to a healthy heart diet. Bacon is a prominent source of both these nutrients; however, as the video below explains, processed meat—and yes, that means bacon—is associated with some serious health risks.
12. You add more than a dash.
The recommended intake for salt per day is 3800 mg but the typical American consumes way more than that. Excess sodium is the leading cause of high blood pressure (1 in three Americans has high blood pressure) which can lead to heart attack or stroke. @nusr_et / Instagram
Most of the salt in your diet is already in foods that you typically eat, so be careful when you add more.
13. Your jeans aren’t fitting.
It’s estimated that more than two-thirds of the US adult population is either overweight or obese and that’s a big problem. 80 million people in a given year are carrying too much fat which is doing a doozy on their heart muscles. Getty Images News / Jeff J Mitchell
Too much fat, especially around the midsection, is associated with a host of health problems including higher blood pressure and cholesterol, leading to heart attacks or stroke.
15. You skip your checkups.
Since lifestyle and genetic factors can contribute to heart disease and many signs and symptoms go unrecognized, it’s important to get yearly check ups to keep your numbers and body in check. Getty Images News / Joe Raedle
Regular cardiovascular screening can help you detect all of your risk factors like high blood pressure or cholesterol. When it comes to heart health, knowing is half the battle.
The good news is that high risk factors don’t necessarily sentence you to cardiovascular disease and studies show the sooner you make positive lifestyle and diet changes, the better you’ll feel and the healthier your heart will be. Getty Images News / Justin Sullivan
Most regular CV screening tests should begin at age 20 and professionals suggest that you note the following numbers associated with risk factors…and keep track of them every year: blood pressure, vitamin D, cholesterol, heart rate, blood glucose and weight.
There’s no doubt that pregnancy puts your body through the wringer, but we can count on most of the changes to return to normal once the baby’s born.
You might be surprised to hear, though, that pregnancy can have a lasting impact on your body in ways you never expected.
Here’s a collection of 16 changes you might see after you deliver your first bundle of joy:
1. There’s a mental connection.
We all know that moms develop an incredibly special bond with their babies that’s unlike any other, but did you know that it can actually verge on the psychic?
We’re going out on a limb, here—never trust a writer who uses the word “psychic”—but it is true that one study found that cells from the baby’s body migrate all the way to the mother’s brain. We have no idea what those baby-cells do up there, but it’s tempting to think they could contribute to the connection between mom and baby.
What we do know is that the mom’s brain actually changes during and after pregnancy. The Atlanticreports that regions of the brain associated with empathy and almost obsessive-compulsive levels of anxiety are way more active in pregnant women, even before they give birth. Once the baby is born, moms get an extra dose of oxytocin—a hormone associated with love and bonding—when they look at their babies. In short, the mom’s brain turns into a baby-caring machine.
2. You could need new shoes.
Swollen feet are a pretty common part of pregnancy, but many moms are surprised to find out that their foot size can remain altered even after they’ve given birth. Apparently, all of the extra pressure put on your feet during pregnancy can actually alter the arch of your feet and make it flat. With that little bit of additional length, you may need to start buying shoes a half-size larger than you did before you were pregnant.
3. Feelings just aren’t the same.
No, we’re not just talking about feeling super high one minute and super low the next, although we’re not saying that’s out of the question. After giving birth, many mothers begin to see and experience the world in a different way because they are their child’s ultimate protector, and this tends to make them feel the full weight of the world’s most tragic events.
Every car accident they pass is no longer just an inconvenience to their morning commute—the person in that car is someone’s baby who’s in trouble.
The child reported missing on the morning news could’ve been theirs, and the toddler who ran in front of a car while playing gives them a sense of dread and sadness they’ve never experienced before.
On the other hand, not all the emotional changes are bad. Remember that thing about the oxytocin? And some moms report increased joy after they give birth, at least some of the time.
4. The soreness is real.
We’re bringing this up with much difficulty because, even for those of us who won’t be experiencing childbirth soon, the very thought of this happening to our bodies is worthy of a good cry. We’re talking about the possibility of a perineal tear, which—prepare yourself—is a nice way of saying that the skin below your lady bits has split open while giving birth.
Sometimes doctors even have to perform a procedure called an episiotomy, in which they go ahead and make an incision before the tissues can tear.
Even if you don’t have a vaginal birth, there’s also the recovery required after having a c-section, which involves cutting through the muscles in your abdomen. Spoiler alert—either option is going to hurt for a while.
5. You could get a little leaky.
In addition to typical aches and pains—and possibly larger feet— women’s breasts also experience a lot of changes throughout and after pregnancy. [pullquote align=”center”]“It is true they will never be exactly the same as they were before.”[/pullquote]
“Most of the changes to a mom’s breasts happen during pregnancy,” explains Molly Peterson, a certified lactation consultant at breastfeeding-equipment company Lansinoh.
“During pregnancy, your body is preparing to breastfeed your little one, and you may notice that your breasts get larger, your nipples and areola get larger and darker, and veins in your breasts become more noticeable. Many of these changes will reverse after you give birth and/or stop breastfeeding. However, it is true they will never be exactly the same as they were before.” Getty Images News / Andrew Burton
Also, there’s really just no other way to say it—hearing a baby cry, whether it’s yours or even someone else’s, might stimulate your milk production.
That’s because your brain may become conditioned to release oxytocin, which stimulates milk production, whenever you so much as think of your baby. Guess what can make you think of your baby? The sound of another baby crying, of course.
It can happen in a second and, if you’re not prepared, there’ll be no hiding it. Our advice? Disposable nursing pads that can be placed in your bra like a pantyliner are a thing—use them!
6. Modesty? What modesty?
We’re sure there are a lot of women out there who will agree that as you get older, going to the gynecologist becomes less and less of an awkward experience, though never what any of them would consider an enjoyable one.
Giving birth seems to be the point when many women decide modesty is no longer a thing, and it’s easy to see why. It’s an experience that women have no choice but to surrender to, both mentally, physically and emotionally.
Oh, did we also mention that pooping yourself during birth is an incredibly real possibility?
7. Baby got [your] back.
It might not come as that much of a surprise that your back would hurt while pregnant, but don’t be surprised if it keeps hurting long after you’ve had your baby. One study found that 44 percent of women suffer from back pain a month or two after giving birth. Health Line
Your muscles can take quite some time to get back to their normal range of strength and flexibility, and it may even be awhile before you stand with the same posture again, too.
8. You might feel a bit…bound up.
By this point, you know that pregnancy has some sort of impact on every part of your body, whether it’s good or bad. Your digestive system is no different, as pregnancy can often slow your digestion down.
Instead of just suffering with it, try to do something to treat it beforehand by using a laxative or upping your fiber intake. It’ll help you avoid those dreaded hemorrhoids.
9. Did we mention getting leaky?
Pregnancy can place a lot of pressure on a lot of different parts of your body, and your bladder is one of them. We all know that pregnant women can have trouble staying away from the bathroom because of it, but did you also know that this could be caused by your baby’s head pushing on your bladder.
Unfortunately, it can often take awhile for them to return to their normal strength, so don’t hesitate to pay your doctor a visit to get some help
10. ‘Rhoid Rage
No, they’re not just for old people. Just like pregnancy can put some extra stress on your bladder, it can also add that same stress to your rectal area. Combine that pressure with the occasional constipation pregnancy can cause and you’ve got a perfect storm for swollen rectal veins—in other words, hemorrhoids.
You may not notice right away if you have an internal hemorrhoid, but you’ll definitely be able to tell if there’s one closer to the surface—you might be swollen, feel itchy, or even see blood when you go to the bathroom. Get thee to a physician.
11. The Downsides of Breastfeeding
Breastfeeding doesn’t always work for every woman and, even when it does, it isn’t always that pleasant of an experience. Getting your baby to latch on and feed properly can feel really odd and can even hurt sometimes, and women often feel pain when they go too long between feedings or pumping their breast milk.
It can be especially painful for women who don’t breastfeed because they really have no way to alleviate the pressure. Breastfeeding also releases oxytocin which then causes the uterus to shrink, which can make women feel like they’re having bad period cramps.
12. It’s a hairy issue.
You know how they say pregnancy will make your hair thicker and longer than it’s ever been before? Sorry to be the bearers of bad news, but you shouldn’t get too used to it. The hormones that were making your extra thick and luxurious hair possible will start to fade away after you give birth, and it could make a lot of it fall out in the process.
Don’t worry, though. Everything will eventually even itself out and your hair production will start to go back to normal.
The hair growth you experience from that surge in pregnancy hormones isn’t just limited to your head, as unfortunate as that is.
While pregnant, you may begin to notice that new or extra hair starts to develop on your chest, stomach, back, upper lip, and even on your chin. Thankfully, your newfound body hair should also go back to being less noticeable after birth.
13. Get the maxipads ready.
You probably thought your days of using pads ended when you were 13 years old, but guess again. Aside from the possibility of a leaky bladder, there are lots of other things coming out of your body after having a baby, including blood.
In fact, many women underestimate how much blood they may pass after giving birth, and it can persist for as long as six weeks. Women who’ve had a c-section will likely have a lot less to deal with, but anyone going through a vaginal delivery should go ahead and stock up beforehand.
14. Learning to love the changes.
Consider the case of Kenna Cook, a sex educator, columnist, and mother of two.
“After I had my two sons (now ages 4 and 7), there was a huge focus on getting my ‘old body back. The idea [was] that my pre-baby body was somehow the ‘better’ body,” Cook tells HealthyWay.
However, Cook came to accept her “new” body over time. There are benefits to embracing the post-baby changes, she says.
“My new body had stretch marks and more cellulite but I also felt more connected to my body because I watched it grow and change in ways that I didn’t have total control over,” Cook explains.
You may already be thinking of ways to shrink down your belly after birth, but don’t be so quick to think you won’t like it. During pregnancy, the abdominal muscles actually separate to each side of your body and, for some women, they’re actually able to achieve more definition in that area than they were before. “When I choose to love my post-baby body for myself, instead of how others see and value my body, it makes me feel more connected to accepting where I am in my body journey,” says Cook.
Moms everywhere talk about the benefits of breast milk but, at first glance, it looks identical to formula. Is there really that much of a difference? One mom decided she wanted to take a much closer look. AFP / NICHOLAS KAMM
When it comes to parenthood, everyone seems to think their way is best but, in reality, different ways work for different people. The never-ending debate about whether baby formula is just as good as breastmilk is one that mothers tend to have pretty strong opinions on, and it’s easy to see why. Although natural, breastfeeding isn’t always as easy as it seems, and many mothers often feel like they’re made out to be inadequate if they’re unable to do it. Getty Images News / Fiona Goodall
The mothers who can breastfeed without much hassle endlessly—and rightfully so—tout its many benefits, like increased immune support, decreased risk of allergies, and less baby blowouts. That’s not even taking into consideration that it’s also completely free!
However, as many benefits as breast milk seems to have, have you ever wondered what the big difference is when it comes to formula? Is it actually that much better for your baby?
One mother, Jansen Howard, recently decided to find out for herself what the real difference between the two actually is.
Her father is a blood microscopist and, because her mother has cancer, he often uses his tools to take a closer look at her white blood cell count. Howard once read that breast milk can change to give babies what they need at the time, so she was interested to see what hers looked like at a time when one of her babies was sick. AFP / RAUL ARBOLEDA
When Howard’s father placed a drop of her breast milk on a slide and viewed it under the microscope, the entire family was amazed with what they saw—the liquid almost looked like it was alive. She later placed the video online for others to see, and it’s been viewed more than one million times already.
“You guys… this is SO COOL!!!!!!!!,” she said. “This is the living liquid gold we call breast milk in motion!!!!” The bubble-like shapes in her video are molecules of water and fat, along with white blood cells.
The video becomes even cooler when you consider all of the things present in breast milk that we can’t see in this sample, including: Carbohydrates, Proteins, Vitamins and minerals, Amino acids, Antibodies, and Enzymes.
Howard decided to investigate a little further, mixing up a small amount of formula so she could see what it looked like under the microscope, as well. The difference was definitely noticeable, as the formula sample looked with more dull with none of the large fat molecules and white blood cells that the breast milk sample had.
Look closely and you can see that the formula sample does contain some much smaller bubbles, but they aren’t all as uniform as they seem to be in breast milk. Amy Oyler of The Scientific Mom also did her own comparison between the two, and noted that the formula sample she examined also contained small globs of undissolved formula that were present in each sample she made, whether they were shaken, stirred, or swirled around. The Scientific Mom
So, does this mean that breast milk and formula contain vastly different things just because they look so different next to each other? We obviously wouldn’t expect baby formula to contain white blood cells that miraculously appear when our babies are sick, but is it pretty much the same in most other aspects?
In some ways, the answer is “yes.” Formula does contain the essentials like fats and carbohydrates but they’re often far from natural—carbohydrates in formula might include corn maltodextrin, while fats might include palm or soybeans oils.
For most parents, these types of ingredients are far from ideal, but the trade-off comes in the form of convenience. Ultimately, baby formula is designed to give your kids everything they need, and they can get it from anyone at any time. Know What’s In Your Food
Though there are benefits to formula feeding, the benefits of breastfeeding are clear and more numerous. Yes, formula is designed to mimic breast milk and it contains most of the same things, but the difference is that breast milk often contains way more.
For example, you might find two different types of amino acids in formula, whereas breast milk might contain 20 different amino acids. Breast milk is also much easier babies to digest, and doesn’t leave babies as gassy or constipated as formula can. AFP / EZEQUIEL BECERRA
The benefits of breastfeeding can even extend beyond a baby’s nutritional needs. Studies have shown that babies who are breastfed often have higher brain function, and it can even lower their risk of death from sudden infant death syndrome (SIDS) within their first year of life. Getty Images News / Jeff Topping
Breastfeeding can also pay off later on in life, as it can reduce a child’s risk of being overweight, and developing a number of common conditions such as: Type 1 and Type, 2 diabetes Asthma, High cholesterol, Leukemia, Lymphoma, and Hodgkin’s disease.
As if that wasn’t good enough, breastfeeding is also extremely beneficial for mothers, as well. Not only is it one of the best ways to bond with your new baby, but it can also help mothers shed weight postpartum, in addition to lowering a woman’s risk of breast cancer, heart disease, diabetes, ovarian cancer, and osteoporosis. AFP / NIKLAS HALLE’N
With all of the benefits associated with breastfeeding, many moms couldn’t fathom feeding their children in any other way. In fact, the American Academy of Pediatrics recommends that mothers breastfeed their babies exclusively during the first six months of their lives, and then continue breastfeeding for at least another six months.
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It’s not always as easy as it sounds, though.
Many mothers have trouble producing an adequate milk supply due to no fault of their own and, even when they do, it can be a struggle for the baby to latch on properly, or even for mothers to pump their milk on their own. The struggles can definitely outweigh the benefits for some, and they’re forced to switch to formula to make sure their baby gets everything it needs. Twitter
Though the saying “breast is best” might definitely still be true, many mothers are choosing to adhere to the saying “fed is best.”
Whether you’re a new mother who wants to breastfeed or you’re someone who’s suddenly experiencing trouble when breastfeeding, there are a few things you can try to either help your baby out or increase your own supply. Ask For Help When you’re still in the hospital after giving birth, don’t hesitate to ask for help with breastfeeding. There are plenty of people there who are there to help you make breastfeeding work for you and your baby. iStock Diet Matters Believe it or not, what you eat can affect your milk supply as well as its quality. Breastfeeding mothers should drink plenty of water, avoid caffeine, get plenty of fresh fruits and vegetables, and avoid breastfeeding for two hours after consuming alcohol. Take Your Time Many mothers don’t expect breastfeeding to be as hard as it can be, and it can be incredibly discouraging. Not only that, but it can also be exhausting, as newborns typically like to eat every few hours. It’s important to remember that women usually produce more milk the more they breastfeed, and the more they breastfeed the easier it tends to become. If it’s not easy at first, keep trying and there’s a good chance it’ll all start to work out eventually. Family LLB
Unfortunately, breastfeeding doesn’t always work for everyone, no matter how many different tips and tricks they try. For these moms, formula is really the only other option available, and it can be hard to pick one that’s both affordable and high-quality. Here are some tips for finding something that’ll work for you and your baby. Go For Cow’s Milk Soy milk is everywhere and, while many adults choose to drink soy milk regularly, it shouldn’t be the first choice for your baby. Try to start off with a formula made with cow’s milk, as they’re usually affordable and don’t tend to cause digestive problems for babies. Trendy Videos Try Soy Next Of course, not all babies will respond well to cow’s milk formula, so you can give soy formulas a try if the cow’s milk variety gives them a rash, diarrhea, or any other negative side effects. However, be sure to discuss the change with your baby’s pediatrician first before you jump in and make any drastic changes. Use Brand Names Your baby’s formula really isn’t the best area to try searching for a bargain, as tempting as it may be to buy a knockoff brand. Bigger companies can afford to put more research into their formulas and ingredients, and it can be difficult to know if an off-brand formula is good quality. Parents.com Age Does Matter Just like breast milk can change based on a baby’s needs, formulas are also created to give babies what they need at a particular age. If you give a toddler formula that’s meant for a newborn, they’re definitely going to miss out on key nutrients.
You probably never thought you’d read about men taking pregnancy tests, but it’s now happening around the world—for a good reason, too. iStock
It all started out as a joke, but what happens when the punchline ends up being something incredibly serious? When one man decided to take a pregnancy test he found in his medicine cabinet, he never expected the result to be positive. The real surprise, though, is that the positive result wasn’t just a mishap, a faulty test, or a joke from an evil pregnancy test manufacturer. No, for this man, the positive result actually meant something. Ernesto Andrade / Flickr
Taking a pregnancy test can fill people with a wide range of emotions—happiness, sadness, excitement, fear, hope. Some take them hoping for a positive result after months of negatives, while others take them praying to see a single line instead of two.
No matter the person’s situation, however, there’s usually one thing all pregnancy tests have in common: they’re taken by a woman.
Why would a man take a pregnancy test? Most of us would guess it’d be out of sheer curiosity about what would happen, on a dare from a friend, or just for a laugh while you’re bored. The latter is exactly why one man said his friend took a pregnancy test. Adweek
He found it in a cabinet from his ex-girlfriend who had moved out. No big deal—at least they never had a pregnancy scare to deal with, right? Unfortunately, this little joke, which the man thought would turn out to just be a funny story, turned out to be a lot more than what he bargained for. And imagine how shocked he was when it came back positive!
A positive pregnancy test is usually a happy time. Surprise or not, most women are excited about the new life developing. This man, though, has a different story to tell. iStock/Getty Images
And after he shared the story on Reddit, men across the world are now taking pregnancy tests as well.
Why? To screen themselves for something no man wants.
Let’s go back to the beginning: It all started off innocently enough. A Reddit user, who has since deleted his account, decided to make a crudely drawn comic about his male friend’s decision to use a pregnancy test. Reddit
The test had apparently been left behind in his medicine cabinet by his ex-girlfriend, so he decided to give it a try for a laugh, thinking nothing would really happen. Much to their surprise, however, the test came back positive.
The two clearly didn’t think the positive result meant anything, but thought the outcome was hilarious nonetheless, so they decided to use it to gain some karma on Reddit. Fotolia
What they got, though, was tons of advice that actually ended up saving the life of this user’s friend.
After the comic was posted, comments flooded in that suggested whoever took the test needed to see a doctor immediately.
There were so many that he decided the advice couldn’t be ignored, and the friend went to the doctor shortly after. Believe it or not, doctors actually detected a small tumor in the friend’s right testicle—because it was caught so early on, it was small enough that it hadn’t spread to any other areas of his body and could be treated right away.
The Reddit user later posted a follow-up comic to thank everyone for giving him the advice that saved his friend from a much worse fate. Reddit
He urged other men to check themselves for testicular cancer regularly, and reminded women to give themselves at-home screenings for breast cancer every now and then, too.
But how, exactly, did a pregnancy test detect testicular cancer?
As it turns out, it’s all about the hormones.
Pregnancy tests are designed to detect the presence of a very specific hormone in the urine known as beta human chorionic gonadotrophin (hGC), which is produced during pregnancy. iStock
Though you’d probably never expect it, there are quite a few varieties of testicular cancer that also produce that very hormone—aside from testicular cancer and pregnancy, there aren’t really any other reasons why this hormone would appear in the body.
According to the American Cancer Society, however, men shouldn’t rely on a pregnancy test to tell them if they have testicular cancer or not. As with women, false positives are always possible, and there’s always a chance that men with testicular cancer aren’t producing enough of the hormone for a pregnancy test to pick up. Gable Denims
Though it might feel a little strange to follow the advice of someone on Reddit, he was correct in telling men to screen themselves for the disease often. And yes, that means self-exams. Don’t know what we’re talking about? Read on.
While performing a self-exam for testicular cancer might feel a little awkward at first, it’s a necessity for men of all ages. That’s right—testicular cancer can affect men of all ages, not just those who are middle-aged or elderly. Gable Denims
Fortunately, it’s a disease that’s usually easy to treat and cure, especially when you discover it early on.
It’s best to perform a self-exam right after you get out of the shower of bathtub, so that the skin in your nether region is softer and more relaxed. You’ll take one testicle at a time gently roll it between your thumbs and fingers, using both hands. You’ll be feeling for any hard lumps or bumps, abnormal swelling or changes in size, and areas that feel thicker than the rest. iStock
Rest assured, though—it’s not abnormal for one testicle to be larger or for one to hang lower. Once you begin checking yourself regularly, it’ll be easier to tell what feels normal for you so you’re aware of any changes.
Finding a lump on one of the testicles is what most people think of when they think of testicular cancer, but there are other signs to look out for, too. Unfortunately, a lot of them might now show up until the cancer is advanced, but it might not show many symptoms even then. The additional signs you need to look out for include: iStock
– A testicle that becomes large or swollen, even if you can’t feel a lump
– Pain in one of the testicles, or a general feeling of pain or heaviness in the scrotum or lower abdomen
– Male breast growth, or feeling sore in your chest
– Early puberty in young boys, including hair growth on the face and body, and the voice getting deeper
If your cancer has spread beyond the testicles, you can also develop other symptoms that will vary based on where the cancer has spread. Gable Denims
– Testicular cancer that spreads to the lymph nodes or liver can cause pain in the lower back or abdomen.
– Testicular cancer that spreads to the lungs can cause chest pains, breathing difficulties, coughing, and coughing up blood.
– Testicular cancer that spreads to the brain can cause confusion and headaches.
For any women out there wondering if pregnancy tests can detect anything other than pregnancy in women, the answer is actually yes. iStock
Though ovarian cancer is somewhat rare in the United States, it’s also possible that a pregnancy test could detect the presence of this type of cancer in a woman’s body. It would do so in the same way that it would for testicular cancer in men—by picking up on the presence of beta hGC produced by the tumor.
The only obvious caveat for women is that a positive pregnancy test could also very well mean there’s a pregnancy happening so, if you find out you’re not pregnant after a positive pregnancy test, the threat of ovarian cancer is worth exploring. iStock
We all know, however, that false positives are a thing, so it really is best to just discuss the outcome with your doctor before you assume the worst.
Sure, America might be known as The Land of the Free, but we’re also known as The Land of Fatty Fast Foods and Obesity. But fear not! Despite the staggering obesity rates our country has (“above 20 percent in all states” as of September 2016), there’s still hope.
Maybe it’s time to take a page out of the Greek (or Mexican or Ethiopian) cookbook.
Check out some eating tricks people follow in countries around the world, and get on the track to healthy.
France: Sugary breakfasts are a non-non
Forget about Count Chocula and the Trix Rabbit. In other parts of the world, the first meal of the day is more hearty and nutritious.
In France, breakfast usually consists of a baguette or maybe a croissant, real-life Parisian Ariana Ionescu toldVogue. Sure, she might indulge in a little chocolat chaude every now and then, but that’s hardly the same as gorging yourself on sugar-packed breakfast cereals every morning. Photo by Kaley Dykstra on Unsplash
If you want to fit in on the streets of Paris, be sure to incorporate some kind of healthy food with the most important meal of the day, be it a banana atop your (non-sugary) cereal or an apple and peanut butter on the side. It might take a little more effort than grabbing a Pop-Tart on the go, but you’ll be happier in the long run.
France: No More Emotional Eating
While a pint of Ben & Jerry’s may ease the sting of a breakup, the extra weight it leads to just makes things more difficult.
Despite the rich sauces, scrumptious pastries, and bread-heavy breakfasts that the French eat so frequently, their bodies don’t suffer the consequences. According to Mireille Guiliano, author of French Women Don’t Get Fat, the keys are portion control, mindful eating, and an active lifestyle. So instead of gorging on three chocolate bars, maybe have a third of one and save the rest for another day. You’ll still get the taste, but you won’t stretch out your jeans in the process.
Oh, and don’t forget to move.
Italy: A Study in Contradictions
As most carb-lovers know, pasta and associated foods—despite how delicious they are—aren’t exactly the best things to gorge on. It’s a shame, we know, but rarely does something that tastes that good end up being entirely good for you.
While it’s fine to indulge on occasion, you might want to be wary of a diet rooted in pasta. A tragic study from 2009 that concluded, “In a large healthy Italian population, non-predefined dietary patterns including foods considered to be rather unhealthy, were associated with higher levels of cardiovascular risk factors…” as well as other risks. On the other hand, “A ‘prudent-healthy’ pattern” displayed the opposite.
And that brings up the question: If Italians eat so much unhealthy pasta, why is it that they still derive the benefits of the “Mediterranean diet,” achieving a life expectancy that’s an average of 18 months longer than in the UK? Photo by Jakub Kapusnak on Unsplash
It must be all those tomatoes.
“Vegetables are central to the Mediterranean diet and probably one of the most important reasons why people in this climate live so long,” says Andrea Pisac, PhD, a travel writer and anthropologist. “But it’s not only the choice of the ingredients. [The] Mediterranean style of preparing vegetables is ‘clean,’ as in ‘clean cooking’—which means that they are usually steamed and seasoned only with olive oil and fresh herbs.”
Sounds eccellente!
Japan: Looking as Good as It Tastes
Sushi is perfect for chic date nights and quick, healthy meals on the go, but have you ever wondered why your portions look so small compared to other cultures’ meals?
Well, for one, the sushi we know and love today was developed “in the early 19th century … [and] was sold from stalls as a snack food, and those stalls were the precursors of today’s sushi restaurants.”
As tempting as an American-sized sushi feast might be, there’s a benefit to relying on these smaller sizes. A 2006 study in the journal Appetitesuggests that a smaller portion will actually satisfy your hunger with less food overall.
The Japanese capitalize on their compact portions by focusing on the visual aesthetic of what’s being served, and that requires bright colors. And it just so happens that nutritionists recommend eating a wide variety of differently colored vegetables—the very ingredients that sushi chefs use to beautify their customers’ lunches.
Ethiopia: The Heartier the Better
If you’re a fan of beans and the like, you might want to take a lesson from Ethiopia, as the cuisine emphasizes root vegetables, beans, and lentils. Vegans and vegetarians would be welcome too, since the diet doesn’t rely heavily on meat. But even meat-eaters won’t miss the bacon. Photo by Monika Grabkowska on Unsplash
“Having foods that are high in fiber like the root veggies, beans, and lentils will fill you up,” says Jeanette Kimszal, a registered dietitian nutritionist. “Foods high in fiber (like the ones above) have been found to help with weight loss since they are more filling than refined carbohydrates which will leave you hungry 30 minutes later.”
Want to try your hand at a traditional Ethiopian meal? Start with injera, a pancake-like flatbread known for its high fiber, protein, and minerals.
Mexico: Pick the right beans
If you don’t already opt for black beans over refried, you might want to start. Refried beans (which are actually only fried once, you should know) are often fried in lard, which contains, you know, lard.
“Black beans are a better choice than refried since often these are fried and contain trans fats, which are bad for your health,” says Kimszal. “They lead to inflammation, which can lead to health problems.”
That kind of defeats the purpose of your “healthy” burrito bowl, unless you opt for black beans over refried. (We’re not even going to get started on how many calories you’re consuming at Chipotle.)
In addition to being healthier, black beans might even help contribute to a slim—dare we say unAmerican—figure.
“Black beans are rich in fiber which is a good food for weight loss since it keeps you fuller longer,” Kimszal says. “It also helps with digestion and keep you regular.”
Mexico: Focus on lunch
There’s a motto people sometimes throw around when they discuss a healthy lifestyle: “Breakfast like a king, lunch like a prince, and [dinner] like a pauper.” Like the French, Mexicans are also very focused on a meal that isn’t dinner. (It isn’t breakfast either, though.)
In fact, Mexicans eat a late lunch called comida, which is the biggest meal of the day. That’s actually better than a small lunch and a heavy dinner, says Kimszal.
“Like the tradition in Mexico, we should focus on having a larger lunch,” she says. “This will help give us the energy we need to get through our afternoon. This is a better time to eat a larger meal since after dinner we tend to be more sedentary.” Image by ALFONSO CHARLES from Pixabay
That’s a recipe for packing on the pounds, Kimszal explains.
“The last thing you want to do is eat a large dinner then sit around or go to bed,” she says. “Your body may not utilize the calories properly and it can lead to weight gain. I usually recommend [that my] clients have lunch be their largest meal.”
So you might want to think about downing those tortillas and guacamole with the chimichanga before the sun goes down—if you can’t be persuaded to have a balanced meal of vegetables and lean protein, that is.
Scandinavia: Healthy bread is a thing that exists
Remember when we discussed Italy and pasta and mourned our love of carbohydrates? Us too.
Well, there is one silver lining we can point you to here.
Take note of the Scandinavian diet, in which bread is a prime component. No, not all bread—put down the ciabatta—but rye bread (like Denmark’s rugbrød) for sure. Hailed for the amount of fiber it contains, rye is a great fix for those of us who will never be convinced that whole wheat bread is anything more than “edible”—and we use that term loosely—cardboard.
According to the Whole Grains Council (which obviously has clear bias, but still cites great research), rye may be responsible for a bunch of health benefits, from reducing body weight (as compared to wheat) to improving blood glucose to reducing certain types of inflammation. We don’t know about you, but we’re going to give rye bread another look.
China: Chopsticks aren’t just for fun
It isn’t just about what you eat, but how you eat. And it turns out the Asian custom of eating with chopsticks might actually help you to eat less. According toThe Chopsticks Diet by Kimiko Barber, people eat slower with chopsticks than with knives and forks. It takes about 20 minutes to digest your food, so if it takes you longer to eat, it’ll be easier to curb overeating, is the idea. Photo by Debbie Tea on Unsplash
According to one Japanese study, “eating rate is associated with obesity and other cardiovascular risk factors and therefore may be a modifiable risk factor in the management of” both. In other words, slow down your dinner for better health.
Greece: Plants matter
Here’s that Mediterranean diet again. In fact, Greek cuisine is rooted heavily in plants—no pun intended.
This doesn’t just mean vegetables either, but fruits and legumes as well. And that doesn’t leave much room on the plate for cheeses, oils, and fatty meats. According to a Tufts University study, Greece is one of the biggest consumers of vegetables and fruits in the entire world—in fact, they’re in the top five.
Maybe that can explain why Greece has the 36th highest life expectancy on Earth, at 80.7 years in 2017, while the United States is No. 43 on that list, with just 80 years. Maybe it’s time to take a page out of the Greek cookbook (or figure out what they’re eating in Monaco, which is No. 1 in the world in terms of life expectancy).
No matter how long you live, though—or where—there’s plenty to learn about healthy eating from our friends outside the border.
Everyone’s house gets messy from time to time, but some people live in a constant state of filth. It’s unpleasant to live surrounded by clutter in an unclean house and can lead to increased stress. It can also be hard to have friends or family over to visit because there would be nowhere for them to comfortably sit! On top of this, an unclean house can make you sick! If you can relate to these 16 examples of what it’s like to live in a filthy house, it might be time you finally cleaned (or hired a cleaning crew). Getty Images
1. Your house always has a stench.
No matter how much cleaning you pretend to do, the rooms in your home always have a slightly odorous stench. While scented candles, air fresheners, and scented sprays can mask the smell for a short period of time, the room always goes back to stinking. It could be a leftover stench from a mess left a very long time ago that you forgot to clean up. Or there could be a dead animal rotting in your basement, and you haven’t bothered to look hard enough for it. Take some time to do a thorough search of your house so you don’t have to wrinkle your nose every time you come home. Getty Images
2. You eat in bed.
There are a few exceptions to eating in bed: if you’re being treated to breakfast in bed on special occasions or if you’re sick. But your bed should not take the place of a dining room table. No one likes crumbs in their bed (besides your dog). Besides being very gross, eating in bed is also unsanitary. Small pieces of food can be left behind and go bad, attracting unwanted bugs and bacteria. Getty Images
3. You can’t remember the last time you washed your sheets.
You think your sheets look pretty clean (in spite of the crumbs), but you can’t remember the last time you washed them. According to CNN, you should strip your bed and replace the sheets at least once per week. During this time, wash the old sheets so that you have clean ones to put back on next time. If you are not cleaning your sheets regularly, you could have dust mites living in your bed. Dust mites are tiny bugs that love being close to the warmth and humidity our bodies give off. If someone in your home has asthma or allergies, they can be especially sensitive to dust mites. Washing your sheets weekly in hot water will help prevent them becoming a problem. From now on, keep your food at the table, keep your sheets clean, and have a much more restful night’s sleep. Getty Images
4. Spring cleaning is just a saying.
Some people give their entire house or apartment a thorough scrubbing at least once a year. To you though, spring-cleaning sounds like a nice idea or just a myth. You couldn’t imagine going through with it. But giving your house a thorough cleaning annually is a must if you want to get rid of all the dust and dirt that naturally accumulates in your home. Getty Images
5. Laundry baskets are a nice thought.
While the concept of a laundry basket is a nice one, you don’t see the purpose for it when you can just toss your clothes on that growing pile on the floor. It’s hard to tell what’s dirty and what’s clean, and some of your clothes are starting to smell too. If you haven’t vacuumed or swept your floor in a while, your clean clothes are going to pick up whatever has been accumulating on the ground. You’ll end up wasting time and water having to clean your clothes all over again. Get a laundry basket or a hamper to separate your dirty clothes from clean ones (and then actually do your laundry). Getty Images News / Adam Berry
6. If you can’t see a surface, you don’t clean it.
The tops of your shelves have probably collected a pretty thick layer of dust by now. However, since you don’t see these surfaces, it doesn’t cross your mind to clean them. The same goes for any other area of the house or apartment that’s literally over your head. That includes the top of ceiling fan blades, light fixtures, and door frames. Imagine all the dust that has accumulated up there! A duster would take care of all that dirt in no time! AFP / AFP
7. You haven’t seen the bottom of your sink in a very long time.
Everyone has dirty dishes in the sink from time to time, and they may even pile up on occasion. But you can’t remember the last time you saw the bottom of your sink. You always have dishes overflowing from your sink. In fact, you may have resorted to using plastic utensils and paper plates just to avoid doing the dishes. When dishes sit in the sink for a long time, the leftover food gets so caked on they are extremely hard to clean. Food can get moldy and grow nasty bacteria while it waits to get cleaned up. The old food also puts off a nasty smell that can attract flies, roaches, and other bugs. Who wants creepy crawly things in the area where they prepare their food?
8. You Don’t Know What’s Hiding In The Back Of Your Fridge
Your weekly groceries tend get squished into the very front of your refrigerator because that’s the only place they’ll fit. You have leftovers that went bad long ago and produce that has broken down into unrecognizable mush. If you are in this situation, please stop what you’re doing immediately and clean out the rotten food that is likely stinking up your whole kitchen. You’re at risk of catching some bad germs from rotten food and any liquids that have spilled and gathered on your fridge shelves or drawers. You may be used to working around these messes, but they could be making you sick. Clean the refrigerator shelves and drawers with a mix of warm water and baking soda. Hopefully your refrigerator will look so clean and sparkly that you’ll never let it go back to the mess it was. Getty Images News / Chris Hondros
9. Your blender has seen better days.
If you’re not washing your dishes, you’re probably not bothering to clean your kitchen appliances. Smaller appliances like your blender need to be taken apart to be cleaned. Every time you make a smoothie, you need to screw off the bottom of your blender and clean each part. The smaller parts at the bottom of the blender can accumulate a build-up of leftover liquids leading to the growth of salmonella and E.coli. Nobody wants those lovely little things ending up in their margaritas! Getty Images
10. You don’t own a vacuum cleaner.
You haven’t seen a need to vacuum your carpets since you moved in. If you can’t see the dirt, that means it’s not there, right? Wrong. Vacuuming and dusting weekly is recommended to keep dust mites and allergens out of your home. When you finally get around to buying a vacuum cleaner, find one that has a HEPA (high efficiency particulate air) filter. These filters help more than 99 percent of air particulates that pass through your vacuum cleaner. If you don’t use a HEPA filter, your vacuum will spew the dust and dirt from your floor into the air. Clean or replace your vacuum bag regularly and keep the windows open while your vacuum to cut down on potential lung irritation. Getty Images
11. You can smell something funky coming from your bath mat.
You don’t think twice about stepping on to your bath mat after you get out of the shower. You’ve just gotten clean in the shower, so you can’t be getting any dirt on your mat, right? You use this line of thinking to keep from ever washing your bath mat. If that’s true for you, we think we might know what’s causing that mildew smell in your bathroom. Bath mats are notorious for harboring mold, bacteria, and dust mites that love the warm, wet environment the bath mat provides. Using baby powder on top of the bath mat just makes the situation worse. Lower your risk of catching a cold or irritating your allergies by cleaning your mat a couple times a month. Drying yourself off in the shower before stepping on the mat will also help. Getty Images
12. You never give your shower head a second glance.
Shower heads are supposed to keep you clean, but researchers have found a nasty bacterium in them called Mycobacterium avium. This bacterium has been found in 30 percent of shower heads in people’s homes and can cause lung infections and pulmonary disease. Take your shower head apart on the regular to give it a good cleaning. Getty Images
13. You don’t give a second thought to your cleaning products.
You consider it a success if you can locate your cleaning supplies in whatever random drawer or closet you last threw them into. It’s even more momentous if you have enough energy leftover after finding the cleaning supplies to use them. But we’ve got some news for you about the cleaning supplies you may have in your house. Many common cleaning supplies contain chemicals that can irritate your eyes, cause headaches, make it difficult to breath, and can be carcinogenic. Check the ingredients labels and avoid buying products that contain 2Butoxyethanol, Alylphenol extholytes, Dye, Ethanolamines, Fragrance, Pine or Citrus oil, and Quaternary ammonium compounds. Look for eco-friendly cleaning products or use precautions when using the cleaning supplies you already own. Wear gloves, open windows while you clean, and add water to the product to dilute it. Alternatively, you can use vinegar and water to clean glass and windows. Baking soda also works as a good scrubbing agent. Getty Images
14. You’re hoping that isn’t mold on the ceiling.
Friends who manage to make it into your home have started staring apprehensively at your ceiling. There is a dark spot up there that has an ominous look (and smell). This is not something you should ignore, though you might be tempted to. Mold is more common than ever, growing as an unfortunate side-effect of our energy efficient homes. Mold can grow on wood, drywall, and wallpaper, and it grows more quickly in a moist environment. As you can imagine, breathing in mold is not good for anyone with breathing problems or allergies, especially the young and the elderly. Instead of cleaning this problem area yourself, call a professional to assess how bad the problem is. Tribal Healthy Homes
15. You don’t clean up after your pets.
You can never seem to find the time to clean up after your pet, not in your house and not outside. It is extremely gross to not pick up after your pet and is also very unsanitary. Really, you don’t want to be THAT person who doesn’t pick up their dog’s poop when you go for a walk. You want your neighbors to at least kind of like you, right? Letting your dog’s poop pile up in the backyard isn’t great either. It makes it hard for you to use your backyard, and it also increases the chances that your dog will eat its own feces. Gross as it is, it does happen. Dog feces can also attract flies and spread any Giardia, roundworms, hookworms, Salmonella, and E.coli that are lurking in them. This also goes for your cat’s litter box. Getty Images
16. You have no idea what an HVAC system is.
A heating, venting, and cooling (HVAC) system is responsible for temperature control in your home. If you didn’t know what it was, it’s likely you’ve never had it cleaned. The system can breed mold and bacteria with moisture left over from cooling your house. It can lead it asthma, allergies, coughing, and headaches. Try to have your system cleaned every few years to cut down on illness. Getty Images
What does vitamin D deficiency look like? In its most extreme form, prolonged and severe vitamin D deficiency during childhood, known as rickets, can delay growth and lead to visible skeletal deformities.
Today, rickets is relatively rare, but that doesn’t mean that vitamin D deficiency is—more than 40 percent of Americans are deficient. The potential health consequences of this epidemic are serious, as vitamin D deficiency is linked to osteoporosis, heart disease, diabetes, autoimmune diseases, high blood pressure, and poor pregnancy outcomes.
D-ficient? Odds are you don’t know.
According to the Vitamin D Council, symptoms of vitamin D deficiency can be subtle—or even nonexistent—in the early stages. You might experience some tiredness and general aches and pains, but these symptoms are easy to dismiss because there are many things that cause them.
Aches and pains? You can easily chalk them up to the aftereffects of your last workout—or simply not being 20 anymore. Tiredness? That could be because you aren’t getting enough quality sleep. istock.com/AntonioGuillem
Lindsay Obermeyer, MS, RDN, CLT, a Portland, Oregon–based registered dietitian nutritionist and owner of Your Time Nutrition, said she personally experienced chronic joint pain, had labs done, and discovered that her vitamin D was 29 ng/dL (nanograms per deciliter), which is considered deficient by some standards. She started taking a daily dose of vitamin D3, and her joint pain was gone within a week. [pullquote align=”center”]I had two different clients with the same symptoms, had them tested for vitamin D, both were less than 30, both had relief from joint pain after supplementing. It’s a very common problem up here in the Northwest.[/pullquote]
It can sometimes be hard to tell when you’re in need of more vitamin D. Here are 15 signs that will help you know if you’re vitamin D deficient.
1. Muscle Weakness
You should be aware that muscle weakness can present as generalized body fatigue. If you’re experiencing a more general fatigue around your body, muscle weakness issues in specific areas may stay hidden and go unnoticed for months.
As vitamin D deficiency worsens, symptoms become stronger and harder to ignore. General aches and pains may become muscle and bone (musculoskeletal) pain, and tiredness may progress to muscle weakness. Still, it’s easy to search for answers in the wrong direction.
2. Bone Pain
In a study of 150 patients referred to a clinic in Minnesota for persistent, general musculoskeletal pain, 93 percent had vitamin D levels equal to or below 20 ng/mL, a level considered deficient by most experts.
As an adult, your bones are no longer growing, but new bone tissue constantly replaces the old. Severe vitamin D deficiency interferes with that replacement, leading to the softening of bones known as osteomalacia (or “adult rickets”), which causes pain and increases of osteoporosis.
Shunning the sun and avoiding dairy can leave you with a vitamin D deficiency that might lead to bone pain. This can be difficult to distinguish from muscle or joint pain, but it generally manifests itself as a deep, aching pain that isn’t isolated in an exact area.
My bones had been so hurty. So much pain and stiffness and I was miserable.
Remembered to take vitamin d three days ago and suddenly the bone pain has eased. My hands work again! My knees feel only like normal arthritis pain! It's like magic.
There are some indicators that can help differentiate bone pain from muscle pain. Muscle pain is usually centralized to one point and is exaggerated by movement or physical activity. Bone pain, on the other hand, is broader and deeper.
3. Constant Respiratory Problems
Studies show that vitamin D may help defend against respiratory illness, and this is especially true in children. If your child has severe asthma, you may want to increase their vitamin D intake.
Constant respiratory problems may present in different ways. Someone suffering from these issues may feel easily winded after a task they’d normally be fine handling. Or it may be as seemingly obvious as struggling to catch a breath for an extended period.
Breathing issues need to be addressed by a medical professional quickly because they can lead to other issues. Often, a person suffering constant respiratory problems will also suffer from an anxiety disorder, like panic attacks. The inability to take a full breath may quickly spiral into a panic that your life is in immediate danger.
4. Sweaty Head
Years ago, doctors used to ask new mothers if their newborns’ heads were sweating more than normal. This can be a very early sign that a baby is vitamin D deficient. If you’re breastfeeding, it may be helpful to consume more foods that are rich in vitamin D or include some vitamin D drops in your regimen to make sure your baby is getting a sufficient amount.
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Foods that contain higher concentrations of vitamin D include fatty fish (such as tuna), orange juice, soy milk, and some cereals. You’ll also want to stock up on dairy products, such as cheese, that are enriched with vitamin D. Tory DeOrian Don’t be fooled into thinking that head sweating from a lack of vitamin D only affects infants. If you find sweat pouring from your forehead in situations that wouldn’t normally cause you to perspire, then you may want to talk to a healthcare professional.
5. Depression
As it turns out, the sun is vital to keeping a smile on your face. Vitamin D is often referred to as the sunshine vitamin because it is activated in your skin by sunlight. If you live in a place that sees less sunlight than global averages, the lack of light could literally kill your mood.
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According to the Vitamin D Council, this essential nutrient helps your brain’s neurotransmitters produce serotonin, which affects our feelings of happiness. Studies have linked low levels of vitamin D with episodes of depression.
In Alaska and other locales with significantly less sunlight for months out of the year, depression due to lack of sun exposure is treated as a very serious medical issue. Residents are encouraged to purchase light boxes—devices that emit therapeutic light that will help them maintain vitamin D levels during dark winter months. Lumie
It’s important that light therapy be used to deal with depression caused by vitamin D deficiencies because the two can become seriously intertwined.
There are many different types of light boxes that can improve your health. The Sperti Vitamin D Light Box is “the only recognized ultraviolet light box for vitamin D production,” and the NatureBright SunTouch Plus Light and Ion Therapy Lamp, a bestseller on Amazon, “balances your [linkbuilder id=”6517″ text=”body clock”], leaving you feeling rested, refreshed, and nourished all over.” Each type has the potential to improve your health, but if you’re in need of light therapy, choose one based on what you hope to get out of it.
6. Infertility
Research suggests that vitamin D deficiency may play a role in the development of polycystic ovary syndrome (PCOS), a leading cause of female infertility. One common symptom of PCOS is acanthosis nigricans, which results in dark, velvety skin patches.
“In the fertility world in the Northwest we like to get a baseline on all of our patients and we see many who are deficient,” said Seattle-area registered dietitian nutritionist Judy Simon MS, RDN, CD, CHES, of Mind Body Nutrition.
“One young woman in her early twenties had visible acanthosis nigricans around her neck and on her chest. She had PCOS and pre-diabetes. After six weeks of Vitamin D supplementation the acanthosis was practically gone and she was feeling much less fatigued.”
7. Chronic Infections
Vitamin D is known to have an effect on over 2,000 genes in the [linkbuilder id=”6518″ text=”human body”], so it’s no surprise that the strength of your body’s immune system is also tied to how much vitamin D you are taking in.
When there’s a healthy amount of vitamin D being processed by your body, your immune system is resilient and able to fight off infections and disease. However, a lack of vitamin D can be devastating to your overall health and leave you vulnerable to constant attacks and health problems or scares. Vitamin D supplements are sold everywhere, but make sure your doctor helps you select the best option for you based on your health needs.
8. Cardiovascular Disease
Cardiovascular diseases are heart conditions that may include damaged blood vessels or frequent blood clotting, among other issues. Articles published by the National Institutes of Health have shown that deficiencies in vitamin D can lead to congestive heart failure.
Some cardiovascular disease-related symptoms that are easier to spot are dizziness, heavy bloating (particularly in the legs), respiratory issues, and chest pain. If you’re experiencing any of these symptoms, you should contact your doctor immediately.
If you want to make sure you’re on the right path, home tests are available to check for a lack of vitamin D. These tests will screen your blood and possibly show you if you need to make some changes in your supplementation routine.
9. Psoriasis
Psoriasis may present itself as a scaly rash on your scalp or other parts of your body. Often it can be agitated by stress (unfortunately, finding out you have psoriasis tends to cause stress too). Although psoriasis is not always connected to a lack of vitamin D, the vitamin is sometimes used during treatment. The Mayo Clinic claims that if you have a lack of vitamin D, it will be harder for your body to defend itself against psoriasis.
There is no cure for psoriasis, but it is controllable with treatment. Besides reducing stress and getting your vitamin D, there are other methods for dealing with troubles caused by psoriasis.
For example, specially medicated shampoos can be prescribed to keep your scaly rashes at bay. Depending on the severity of your condition, there are also ointments, oils, and other treatments that could help reduce your psoriasis-related discomfort.
10. Chronic Pain
If you experience chronic, widespread pain throughout your body, it could be due in part to a lack of vitamin D. This connection was only recently discovered. In 2010, researchers began looking into the link between chronic pain and a lack of vitamin D.
Studies have now shown that low vitamin D levels increase a person’s chances of having chronic pain; supplements can sometimes help relieve it. So, if you’re in pain, talk to your physician about the best way to boost your vitamin D intake.
If you want to try a preliminary test for determining if what you’re experiencing is the same thing as chronic pain, doctors have a recommendation: Press against the area of your chest known as your breastbone (also called your sternum). If you feel a sharp pain when you press down on that area, it’s likely that you’re experiencing chronic pain related to vitamin D deficiency.
11. Tiredness
Vitamin D is one of the vitamins your body needs to create energy, and without it, you can end up feeling tired most of the day. This will make it hard for you to get around or even get to work. Without much energy, you may start changing your daily behavior in negative ways, which in turn may impair your overall health.
Continued tiredness can contribute to other symptoms caused by low amounts of vitamin D in the body. If you’re tired, you’re less likely to exercise or go outside. Avoiding activity or sunshine can amplify the effects of a vitamin D deficiency. If you fall into a routine that involves avoiding strenuous activity or sunlight, you’re much more susceptible to issues like depression or mood swings.
Listen to what your body is telling you. Something might be seriously off if you notice that you just don’t have the drive to stay active anymore. You should consult your doctor if you have constant feelings of tiredness that last longer than a few days.
12. Hypertension
Harvard University conducted review of health studies across numerous cohorts that associated increased risk of multiple health outcomes including cardiovascular disease and hypertension (abnormally high blood pressure) with vitamin D deficiency.
Another study, published in Circulation in 2015, considered the viability of vitamin D supplementation as a treatment for patients with hypertension and prehypertension.
It’s important to note that high blood pressure can significantly increase your risks for serious health issues such as heart attacks and strokes.
But don’t panic if you think or know you’re suffering from hypertension. It’s a common health issue that affects more than 3 million people in the U.S. every year. It can be identified without any blood or medical tests but will require an official diagnosis from your doctor, at which point appropriate treatment can be prescribed. iStock.com/SARINYAPINNGAM
If you do suffer from anxiety, you may want to consider purchasing vitamin D supplements and adding them to your daily routine for that reason. Vitamin D has been proven to have positive effects similar to antidepressants and may reduce your overall blood pressure.
13. Crankiness
As we mentioned in relation to depression, vitamin D affects the levels of serotonin in your brain, which is what affects your mood. If you’re feeling cranky, it might be because you’re not producing enough serotonin. Vitamin D will help your moods stay balanced by ensuring your brain is working with the materials it needs to stay energized and focused.
If you notice mood swings that seem out of the ordinary, visit your doctor for a simple blood test. They will be able to identify what’s going on, and if a lack of vitamin D is the issue, they’ll help you make a plan to get better.
The solution may be as simple as getting out in sunlight more often or eating foods that are rich in vitamin D. For people who can’t handle too much direct exposure to the sun, supplements are readily available, so consider reaching for some before going off on anyone or getting too frustrated with yourself!
14. Chronic Kidney Disease
Kidneys help remove waste from your blood. When they’re not functioning correctly, your bloodstream can fill up with waste, seriously damaging your health. Doctors have recently connected kidney health to cardiovascular disease. They’ve also discovered how important vitamin D can be to your kidneys’ health.
As you get older your kidneys are not as efficient at processing vitamin D. Be sure to eat some vitamin D–rich foods or take a supplement. If you do take a supplement, also consider taking vitamin K2 to activate the right proteins in the digestion process. Ensuring that your kidneys are working properly to process vitamin D is just as important as getting your proper nutrients.
15. Reduced Endurance
If you’re an athlete and you’re seeing your endurance decrease for no apparent reason, it might be because you have low vitamin D levels. Experts in athletic circles now realize that vitamin D is crucial to energy levels, especially when it comes to endurance. Even active people who get outside every day can experience these issues, despite getting more than the recommended amount of sunlight per day (20 to 30 minutes).
Fortunately, if vitamin D deficiency is causing your issues, your endurance should return to normal when you get your vitamin D levels back to normal. Remember: You don’t always need to opt for pills to get your proper dose of vitamin D. Try a supplement in powder or liquid form to mix with your smoothies or protein shakes.
A Side Effect of Modern Life?
For many of us, work means days spent at a desk and leisure means binge-watching the latest Netflix series or catching up on social media. That’s a lot of indoor time, but even when we are outdoors we’re likely to double down on sun protection to prevent premature aging and skin cancer. Tory DeOrian
Dairy products are fortified with vitamin D, but milk sales are in decline, as more people avoid dairy due to restrictive diets, milk allergies, or lactose intolerance.
What’s your risk?
Although 4 in 10 Americans may be deficient in vitamin D, some people have a higher risk. As mentioned, if you spend a lot of time indoors and protect your skin with clothing or sunscreen when you are outdoors (as you should), your risk increases. Living in northern climates—where winters are longer, colder and darker—amplifies this risk. But a few other risk factors might surprise you:
1. Dark skin. The darker your skin, the more sun it takes to make vitamin D.
2. Body mass index (BMI) over 30. Vitamin D can become “sequestered” in excess body fat instead of making its way to the bloodstream.
3. Past gastric bypass surgery.
Why It Matters
Linke says that bringing vitamin D levels back to the normal range has been a “game changer” for many of her clients who have autoimmune conditions. She cites another client—a woman in her late twenties—whose vitamin D was a 4.
Her rheumatoid arthritis was very bad, she couldn’t walk down stairs unassisted, couldn’t walk without holding on to walls, couldn’t fit into her shoes so she wore flip flops.
Within 10 days of starting vitamin D, along with magnesium (magnesium deficiency can interfere with vitamin D metabolism) and dietary changes, she was able to wear regular shoes and walk without assistance.
As with all health-related issues, talk with your doctor or another medical professional if you are seeing any signs or symptoms that concern you. Deficiency is simple to test for and simple to treat. If in doubt, talk to your healthcare provider.
With that little bit of additional length, you may need to start buying shoes a half-size larger than you did before you were pregnant.
“When I choose to love my post-baby body for myself, instead of how others see and value my body, it makes me feel more connected to accepting where I am in my body journey,” says Cook.
