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Overcoming Vitamin D Deficiency: A Journey to Better Health

Have you ever experienced chronic fatigue in your life? Do you constantly feel exhausted, wanting to sleep all day, and struggling to complete tasks? A few years ago, I discovered that my Vitamin D levels were critically low. To put it into perspective, my levels were 13 nmol/L, which is severely insufficient. The normal range for Vitamin D levels is 50 nmol/L or above, considered adequate for bone and overall health. Levels below 30 nmol/L (12 ng/mL) are too low, while anything below 12 ng/mL indicates severe Vitamin D deficiency. It's not hard to imagine the challenges I was facing. Despite getting a full 8 hours of sleep, I would wake up feeling tired. I would go through my morning routine, but within an hour, extreme fatigue and drowsiness would hit me. I would end up going back to bed and resting for a few hours. Throughout the day, I would continue to experience the same exhaustion. On top of that, I started experiencing intense back pains and severe mood swings, making it in...
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The impact of stress and sleep on weight loss

Weight loss is a journey that involves various factors, and two significant ones often overlooked are stress and sleep. In recent years, researchers have delved into exploring the intriguing connection between sleep and weight. A growing body of evidence suggests that restricted sleep and poor sleep quality may contribute to metabolic disorders, weight gain, and an elevated risk of obesity and other chronic health conditions. As you may be aware, enduring long-term sleep deprivation can lead to ongoing stress. Stress can be described as the feeling of being threatened, whether it is physically, psychologically, or emotionally. In response to this perceived threat, our biological systems react accordingly. Circadian rhythms, which have a profound impact on the levels of hormones like ghrelin and leptin that control appetite and calorie intake, regulate the sleep-wake cycles. When you're under stress, your body releases the hormone cortisol. When cortisol levels increase, it signals ...
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What happens to your body when you are on a severe caloric restriction?

  In today's society, where the pursuit of the "perfect" body is often glorified, many individuals turn to extreme measures to achieve rapid weight loss. In the quest for weight loss, many individuals resort to extreme measures, such as severe caloric restriction. Severe caloric restriction is one such approach that often promises quick results. While it may seem enticing to shed pounds quickly, it is crucial to understand the potential consequences that such a restrictive approach can have on your body. What is a calorie restriction? Caloric restriction is a dietary approach that involves reducing overall energy intake while maintaining proper nutrition. It has various effects on health, both positive and negative. The benefits of caloric restriction include a slower aging process and a decreased risk of diseases related to the cardiovascular and immune systems. Severe caloric restriction refers to limiting daily energy intake below the basal metabolic rate (BMR), which ...
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The 5 biggest reasons why fad diets don’t work

Do you get frustrated when you diet and don't see results? The size of your body is likely associated with promises of a better life. There are many types of diets, such as juice cleanses, detoxes, keto diets, and many others. The diet industry makes billions per year, yet research shows that diets don’t work. With that kind of revenue, you would expect the dieting industry to offer products that are effective. In spite of this, most people who lose weight through dieting will gain it back soon. In other words, diets rarely lead to long-term weight loss. There are many diets that teach deprivation rather than nourishment.  Therefore, it is not about people not having the willpower or discipline to lose weight and maintain their weight loss. It's all about participating in an unsustainable system. Firstly, let’s talk about what a diet is. A diet can be described in two ways: 1 . A person's daily food intake and the mental and physical conditions associated with eating. It is...
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How to Make Mindful Eating a Part of Your Diet

Mindful eating can be challenging. Practicing mindful eating has many benefits, including a healthier relationship with food and weight loss. It's very important to have a positive relationship with food. It can help you make good choices about what and when you eat. But what exactly is mindful eating, and how can you begin? Mindful eating is not about what you eat, but how you eat. An integral part of the practice is understanding hunger cues and the relationship between mental health and eating. Mindful eating prioritizes giving full attention to meals to make better decisions about eating habits. The concept involves being present while eating, listening to your body's needs, and letting it guide you when, how, and what to eat. Ideally, you learn to eat free from distractions and without strict dieting rules. Mindful eating is a great way for people to build healthier relationships with food and their bodies. What are the benefits of mindful eating? 1. The practice of mindfu...
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What does it mean to have a positive relationship with food?

You may be caught in a cycle of binge eating, undereating, and body negativity. You may be stuck in a loop of unsuccessful dieting. Before you can make any progress toward your positive body goals, you must change the thoughts and emotions you experience about food and your appearance. A positive relationship with food involves being flexible and confident around food. It indicates that you don't adhere to any "food rules" and firmly believe that all foods may be incorporated into a balanced diet. When you have a positive relationship with food, you understand that it is simply food and that it cannot and should not be classified as either good or bad. Your body's signals of hunger and fullness can be trusted. There is no shame or guilt associated with consuming particular meals. When you have a positive relationship with food, enjoying a bar of chocolate won't make you feel bad about yourself or force you to consume the entire slab. You must first recognize the s...
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6 biggest myths about weight loss

As a nutritionist, I've heard and seen a lot of myths about diet and weight loss. When you're trying to lose weight, you may come across several myths. Sometimes, due to the lack of enough knowledge, you end up following several weight loss practices that do not have a scientific explanation. Hence, it's very important to sort facts from fiction before you believe anything. Here are common weight loss myths that may be sabotaging your weight loss plans: 1. Carbs are unhealthy Do carbs make you fat? No. Carbs are not the enemy. Throughout history, carbohydrates have been portrayed as bad for your health. No one food or macronutrient is responsible for weight gain. In fact, your body needs carbs to produce energy for your cells, which is important for performance and recovery, as well as for hormonal reasons. In other words, people who are successful with "low-carb" diets usually do it by cutting out sugary and processed foods, not because they gain weight from whol...
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