Vitamin D Deficiency: Are you getting enough Vitamin D! 

Vitamin D is essential for bones. Its main source is the sun's rays. If there is too much vitamin D deficiency in the body, then it is called vitamin D deficiency. It is very essential for the body. Vitamin D is essential for absorption of calcium, health of bones, help in growth of cells and reducing inflammation etc. When exposed to sunlight, your body automatically produces vitamin D from your own cholesterol. Vitamin D is a fat-soluble vitamin. It helps the body to digest calcium and absorb.

Symptoms of vitamin D deficiency 

Just by taking a healthy and balanced diet, vitamin D levels cannot always be kept balanced in the body. Even if you eat vitamin D-rich foods, you are at risk of vitamin D deficiency because vitamin D cannot be replenished in the body only through diet. If your lifestyle and routine is such that you cannot get sunlight, then you may feel the following symptoms:-

1. Stay sad: Being depressed or feeling irritable are signs of vitamin D deficiency.
2. Gain weight: If you are suddenly getting fat or you gain weight, then it means that there is a deficiency of Vitamin D in your body. The special thing is that vitamin D is required more in overweight people than underweight people.
3. Recurrent infection: You should know that Vitamin D strengthens your immunity. When your immunity is strong, then it helps you to fight against bacteria and viruses.
4. Feeling tired: Although there can be many reasons for feeling tired, but due to lack of vitamin, there is also fatigue.
5. Non healing wounds: The delay in the healing and wound healing after injury is also a sign that there is a deficiency of vitamin D in the body.
6. Bone loss: Vitamin D is very important for the absorption of calcium. If the density of bones in your body is decreasing it means that there is a deficiency of calcium in your body. Due to lack of calcium, the risk of factor increases.
7. Digestive problems: Vitamin D is a type of fat soluble vitamin. Any type of digestive disease affects the absorption of fat, which also lowers the level of vitamin D.
8. Bones and joints pain: Vitamin D deficiency affects the health of bones as well as bone pain due to lack of vitamin D. This pain is felt more on the knees and back. Apart from this, the risk of osteoporosis (a type of bone disease), bone pain and easy to get factored in due to lack of vitamin D increases significantly.
9. Head sweating: Often, the head sweats due to lack of vitamin D. This symptom is common especially in the newborn. Head sweating is one of the earliest symptoms of vitamin D deficiency.
10. Hair fall: Hair loss is often associated with stress, however, along with it, vitamin D deficiency is also a common cause.

Causes & Risk factors of vitamin D deficiency

Your body mainly supplies vitamin D through diet and sunlight. Vitamin D deficiency in your body can be due to various reasons:-

1. Not getting enough vitamin D through diet.
2. Not being able to absorb enough vitamin D from the diet.
3. Take in sufficient amount of sunlight.
4. Not being able to convert vitamin D into active form by liver and kidney.
5. Changes and absorption of vitamin D are affected by the intake of medicines taken for the improvement of other diseases.

1. You may have to undergo vitamin D test if there is a possibility of vitamin D deficiency.
2. Vitamin D test is a type of blood test through which the vitamin D star is detected in your blood. This test is done when you are at risk of osteoporosis.
3. The best time to get vitamin D test is at the end of winter or in the beginning of spring because the level of vitamin D in your body is very low in both these seasons.
4. 20ng/mL to 50ng/mL is considered sufficient for healthy individuals but a level of less than 12 ng/mL indicates lack of vitamin D in the body.

Prevention of vitamin D deficiency 

Vitamin D rich foods

Vitamin D deficiency treatment

1. Taking more and more milk.
2. Eat vitamin D rich foods.
3. Eat vitamin D supplements.
4. Get vitamin D injections done.
5. Take vitamin D in tablets or liquid form.

Also read: Silent Heart Attack (SMI)

Vitamin D deficiency disease

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Weight Loss & Burn Fat Fast

Are you also confused about fat loss and weight loss!

Obesity has become a common problem nowadays due to wrong lifestyle. Today, obesity is the main cause of many diseases like heart disease, high blood pressure, cancer, increased cholesterol, fatty liver, digestive diseases, along with depression and social Isolation is also seen due to this.

Throughout the day, fat accumulates near the waist and abdomen, which seems very bad to see. In such a situation, people often keep taking information about fat loss and weight loss to reduce obesity. But do you know the difference between fat loss and weight loss? Today we are going to tell you about fat loss and weight loss in this article, as well as some tips for how to reduce them, which will be very effective for you.

Difference b/w Weight Loss and Fat Loss

Also read: Weight Loss Calorie Diet Plan

When we talk about weight loss, we can have weight loss in many forms such as total body mass, loss of fluid (water), in the form of muscles. The weight loss seen in majority is mostly found in extreme overweight people. For example, being 20-30 kg more than age (whether in man or woman), the weight loss is mostly in the form of muscle and water loss. Now let's talk about fat loss which is very important. Fat loss is the reduction of extra fat deposited over muscles in fat loss.

In simple words, when you reduce the amount of carbohydrates in your diet, the carbohydrates (which are the fuel of your body that give you glucose), cause to very low, the body to start eating its stored fat (which is your extra fat). Then, your body loses fat. On the other hand, When your body starts taking below maintenance calories, you mean that you used to take 2000 calories to maintain 85 kg weight and now you will take less calories than 1700,1800 or 1900 calories, then your body will lose weight. 

Which is better Weight Loss or Fat Loss?

Also read: Fat Loss Challenge -10 days, 6 ways

Now let's talk about what is better weight loss or fat loss. The fat percentage should be 15 to 20% in a mail body and 17 to 25% in a female. If there is more fat in your body, then pay attention to the fat loss and bring it normal. Because if it is more than this, then you may have diabetes, heart attack and high blood pressure. If you bring it down, then the cells that are in the body are made from fat, that body will not get. Also, your brain is made up of 75% fat and water, so your body functioning and brain functioning will be greatly affected. If your fat percentage is between 15-20, then you do not need to think about fat loss. 

Weight loss is measured by ideal number. This ideal number depends on your age and your height. If you are overweight by 10-20%, then you can control it by exercising or dieting. It does not matter if you do not want to reduce it, but make sure that it does not go more than 10-20%. If it goes beyond 20% then you are very much at risk of heart attack and diabetes. Even the bodybuilder, who has an ideal weight of more than 20%, has a lot of problems in his body in the future.

Ideal Weight Formula:

Body Weight Calculator

Body Fat Calculator

Tips for weight loss:

There are many natural ways to lose weight that actually work and have also been certified. Here are such easy methods that will help you to lose weight naturally and safely.

1. Make changes in the diet to lose weight:

• Start taking a balanced diet.
• Stay away from simple and refined carbohydrates.
• Must take protein.
• Eat the best type of fat.
• Increase the amount of fiber in the food.
• Eat more and more fruits and vegetables.
• Quit bad eating habits such as eating sweet after meals, drinking juice or taking a cold drink.
• Take multivitamins.
• Drink black coffee
• Eat food slowly and chew it well.
• Reduce sugar intake.
• Eat healthy food.

Also read: Workout at Home - No Gym, No Equipment

2. Change your daily routine to lose weight:

Also read: Best Exercises to Help You Lose Weight

Tips for Fat Loss or Burn Fat fast:

• Make a goal how much fat you have to reduce in how much time.
• According to research, less than 7 to 8 hours of sleep produces hunger, which makes you eat more than necessary and increases obesity.
• If you have a habit of eating snacks, do not eat it on a minute-by-minute basis. Repeated eating increases the calories in the body, which increases obesity.
• Walk a lot. Many people eat again and again in the day and they do not even know how much they ate, so remember how much you ate during the day.
• Many people do not use feet due to having a car and a bike. Use stairs to reduce fat. Also play your favorite sports.
• 65% people drink a lot of sugar drinks or cold drinks, etc., which does not fill the stomach, but the calories are given separately. That's why remove liquid calories.
• Plan a cheat day. it means, to sustain a successful diet plan, you can eat pizza or junk food once a week. By doing this, you will remain satisfied and follow your diet well.
• If you are male or female, lift heavy weight, you will burn fat by lifting heavy weight. This creates muscles and increases the metabolism of the body. When you lift heavy weights you start burning calories very fast.
• Diversify your workouts. Do a variety of exercises in a day, such as a 5 minute cardio treadmill, dumbbell circuit, stretching and bent over crying after biking. Do these exercises 8-10 times in a rip.
• Use simple things. If you don't have money for the gym, jump rope at home. First jump 50 times and later increase it to 100.
• Eat plenty of protein. Eating protein makes muscles and burns fat. Apart from this, the stomach is also full.
• Drink lots of water throughout the day. This will not make you hungry and will also keep your stomach full. You should drink 1 glass of water even before having food, you will avoid obesity.

Also read: Big Reasons of Growing Belly Fat

For Consultation: 

Dr. Gola BAMS, B.PT 12 Years Experience  Contact No.-8791418545

More Info: Natural Healthcare 

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If you are looking for fitness equipment for your workout and you are little confused about fitness brand, we are sharing some top best brands in India according to internet survey. For more details, check out the links with brand name given below :👇

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 Skin Care with Ayurveda  

By adopting such home remedies, you can make your skin glowing and soft

Winter brings a pleasant feel of the season, but the cold air in the winter brings dry skin which causes dry skin. This is a common problem in winter. In addition, insufficient moisture in the body, harmful ultraviolet (UV) sun rays, warm water bath, etc., dry the skin and cause skin irritation and itching.

Often cold and strong wind makes the skin of the face and hands dry in winter, which is very strange to see. In such a situation, if the things present in the house are used, then the dryness of the skin can be got rid of in a few days, so today we are giving you tips to make the skin soft and beautiful like flowers even in the cold winds.

Usually, people use a variety of expensive moisturizers and creams to cure their dry skin, but their effects disappear after a short period of time. In such a situation, if you want to keep your skin soft and glowing for a long time, then homemade tips will prove to be very effective for that. Let's know the home remedies to eliminate dryness of face and hands in winter:

Dry skin Causes

1. Skin is most dry due to cold and strong wind. Due to not taking timely measures, many times the skin is torn, which also causes unbearable pain. 

2. In winter, due to strong hot water and excessive exposure to the heater, the oil present in the skin gradually reduces, which makes the skin look dry and lifeless. Moisture takes over.

3. Dryness due to excessive soap, detergent or side effects of any medicine. This type of dryness brings itching and rash.

The heat of the heater for a long time during cold days also makes the skin dry and lifeless, as it reduces the moisture in the air, which makes the skin dry.

If you bathe regularly with warm water, your skin may still be dry. Warm water reduces the moisture of the skin and after losing moisture, the skin becomes dry and lifeless.

Tips for dry skin

Now we are going to tell you some home remedies from which you will be able to get relief from dry skin problem in winter.

1. Aloe Vera

Aloe vera acts as an amazing moisturizer for skin dryness. Aloe vera can make your skin soft and vibrant during winters and aloe vera also improves your skin tone. Hence it is most commonly used in beauty products. It is beneficial to use aloe vera on the skin in all seasons. Also it suits all skin types. The effect of aloe vera is cold, so while using it, definitely go under the light of the sun. Aloe vera makes your skin soft and protects from UV rays.

How to use aloe vera on skin:

• Remove the gel from an aloe vera leaf and apply it on your entire body.
• Massage the gel for a few minutes to get it into the skin.
• Keep it for 30 minutes, then wash it using lukewarm water.
• It should be used once or twice a day.

2. Honey

Honey is considered a natural moisturizer replete with antioxidant antimicrobial properties. Apart from this, honey contains many essential vitamins and minerals that help in keeping your skin soft and the skin's tissues fine. Honey also plays an important role in making dry skin shiny and soft. Because honey is also a natural moisturizer. It is also helps in cleansing the skin of dirt and improving the complexion.

How to use:

• Before taking bath, gently rub some raw honey all over your body and massage then take bath after 10 minutes.
• Mix equal amounts of honey and glycerin, apply it on your hands and wash it with lukewarm water after 10 minutes.
• Mix honey with cinnamon powder and apply it to the dry skin of face and hands and after 10-15 minutes of drying, wash it with clean lukewarm water. Do this remedy 3-4 times a week.

3. Multani Mitti

Multani clay has been used since ancient times to enhance skin color, but it cleanses and moisturizes the skin internally.

How to use:

• For this, you have to grind multani mitti into powder and then mix it with milk or rose water and apply it on the face and hands, then after 15-20 minutes, clean it with clean and cold water.

4. Glycerin

Glycerin is very beneficial in making dry skin soft and beautiful. By applying glycerin, you can refresh and freshen your skin for a long time.

How to use:

• Never apply glycerin directly, as it is very hot. Always use it mixed with rose water in 1:4 ratio. For example, take 5 drops of glycerin and 20 drops of rose water. Mix well and then use it directly on your skin. It will more beneficial to skin by using as night routine before going to bed. You can also store it in a airtight bottle for a long time. 

5. Milk Cream

The cream contains high fat and lactic acid, which acts as a natural moisturizer for dry skin. It also helps in maintaining proper pH balance of your skin. 

How to use:

• For daily use: Rub some fresh cream on your dry skin. Keep it for 10 minutes and then wash it well with lukewarm water.
• For weekly use: Prepare a mixture with two to three teaspoons of cream and two tablespoons of gram flour. Apply this paste on your dry skin and keep it for 15 minutes and then wash it with lukewarm water.

6. Coconut Oil

Coconut oil is one of the popular and effective treatments for dry skin during the winter months. It contains fatty acids, proteins and vitamins which helps in maintaining moisture in your skin. Apart from this, its antioxidant properties are good for the overall health of your skin.

How to use:

•  Heat the coconut oil for a few seconds and apply it on your skin before this name and massage gently so that the oil enters the skin. Take a bath after 10 minutes. Do this usage once a day.

 If you are suffering from very dry skin, then after taking bath you can use coconut oil on your skin.

7. Olive Oil

Olive oil is another effective remedy for the skin. Olive oil contains antioxidants such as Vitamin E which help in removing dry skin, it also acts as a great natural moisturizer.

How to use:

• For daily use: Gently massage on your hands, feet and dry skin and other areas using some lukewarm olive oil. Then wash off after 30 minutes.
• For weekly use: Make a paste by mixing olive oil with a spoonful of brown sugar. Wet your skin and scrub the skin with this mixture with a light hand. Leave it for 15 minutes and then wash it with lukewarm water.

In today's world people generally do not like to apply oil on hands and feet, while the effect of cream and moisturizer is reduced after some time. In this case, applying oil on the skin is most beneficial. Coconut oil and Olive oil is a natural moisturizer with no stickiness and it retains moisture in your skin for a long time. This is why young children are advised to massage coconut oil.

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World Psoriasis Day: If you are also troubled by psoriasis, know it's symptoms! 

World Psoriasis Day is observed on 29 October worldwide. This time the global theme has given a lot of emphasis on its symptoms. Let us tell you that around 1250 million people are affected by this serious disease, 3% of the population worldwide. You will be surprised to know that it cannot be eradicated from the root. Know everything about the symptoms of psoriasis as well as the disease.

Today, skin disease is a common problem, one of these skin diseases is psoriasis. Psoriasis is a skin disorder in which skin rash is not an infectious disease. It is a recurrent disease that can get worse and worse over time. Psoriasis has been characterized by an autoimmune reaction. Disturbance of the immune system of the body is considered to be the reason. Our skin takes about 28 days to replace cells and to form new cells, but the skin of people suffering from psoriasis produces new cells in just 4 to 5 days. This causes the cells to freeze, this causes red, dry and itchy patches on the skin.

Symptoms of Psoriasis

Psoriasis is a recurring disease that affects your skin. It is very itchy on the skin and sometimes the skin can become inflamed if the condition gets worse. Sometimes you can also feel pain. As a result of this, you may also have to face small flaky spots on the skin, dry, torn skin from which blood can come out. Many times blisters start forming on your skin. The need for constant itching can be very annoying. Psoriasis also affects the joints and can also cause inflammation in the joints. Arthritis is a car in which there is swelling and pain in the joints.This disorder may have some mental effects.

Causes of Psoriasis

Some of the main reasons may be:

1. Genetic Causes: Genetics is considered the most popular cause for psoriasis. It is believed that if a parent has psoriasis, then the child is likely to develop this disease up to 15%. If both parents have this disease, then the children can get this disease up to 60%.
2.  Immunity System: The immune system experiences an abnormal reaction in which it begins to attack healthy skin cells. Our immune system is usually responsible for attacking viruses and bacteria, but due to many reasons, the body's immune system starts damaging its own body parts and causes many diseases. This produces new skin cells that are ready to form this scale patch.
3.  Bacterial Infection: Sometimes viral or bacterial infection can also be a reason for psoriasis. Sometimes, psoriasis can occur at the place of injury or around it due to injury to the skin. Activation of genes in some environmental conditions may also be a reason behind psoriasis.
4.  Stress and Food: In Ayurveda, it is believed that eating too much uneven food together (curd and fish) can cause dosha imbalance. Therefore, excessive consumption of garlic, oil-rich food, seafood or spicy food, junk food can also cause psoriasis. Stress and mental disorders can also play a major role in psoriasis.

Prevention of Psoriasis

Diagnosis of Psoriasis

Psoriasis Treatment

 Help Center 

If you are seeking medical help and willing to take a homeopathic treatment at home/clinic, you can consult with Dr. or Skin Specialist. 

Dr. Gola BAMS, B.PT 12 Years Experience  Contact No. - 8791418545

More Info: Dr-Gola / Natural Healthcare

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Hair fall: How to stop hair fall immediately? 

 Falling hair is not just a problem of the weather, but also indicates disease!

If there are 70 to 100 hairs of a person everyday, then it is not a situation of panic. This is a normal process and so many hair falls every day. But if the hair is falling in large numbers and constantly, then you need the advice of experts.

There is no need to worry about 70 to 100 hair loss every day. But if you are losing much more than this, then not only do you need good hair care products but you should also do a checkup on the advice of a doctor. Because many times, fast falling hair is a sign of diseases growing in our body ...

Body swelling

The problem of swelling in the body at all times is known as Lupus in the medical world. Lupus is an autoimmune disease. In this, swelling remains in the body for a long time. Due to this inflammation, facial skin and hair roots are mainly affected. This is the reason why not only head hair but also eyebrows and eyelid hair start falling. At the same time, the hair of the beard and mustache also falls rapidly in men suffering from this disease.

Depression

Depression also causes rapid hair loss. Depression is a serious level of anxiety. A person is surrounded by anxiety and stress for a long time before he gets caught in depression. Due to this, there is a deficiency of Happy Hormones in his body. Digestive problems start occurring. When digestion is not done properly, the body does not get complete nutrition. It first affects hair and skin.

Blood pressure problem

People who have high blood pressure for a long time also have problems of falling hair rapidly. Whether women or male BP can cause hair fall in all. This is because in this case there is a high pressure of blood flow on the blood arteries. During this time there is a high amount of sodium in the blood, which cannot flow properly in the body. This condition causes hair and heart damage. This is the reason why hair loss is very common in BP patients.

Hair falls due to thyroid

Severe and prolonged thyroid problems may also be the reason for hair falling rapidly. While the right treatment of thyroid disorder is taken at the right time, hair loss can be prevented. It is also helpful in growing new hair. Keeping the doctor's advice in mind, taking medicines and healthy diets at the right time reduces hair loss.

Cancer is also the reason

Hair loss is a very common problem in cancer patients. Many times, fast falling hair is also an indication that the chances of developing a serious disease like cancer are increasing in the body. For example, some cancers such as Hodgkin lymphoma can cause hair loss. But rapid hair loss is mainly due to chemotherapy.

Eating disorder

Often young girls and boys succumb to an eating disorder such as anorexia and bulimia. This is due to their dieting in the desire of skinny body or using supplements. The majority of these youth are girls and women. Eating disorders are becoming a major cause of hair loss along with other health problems. Because of this, the necessary nutrients are not able to reach the cells of our body and hair starts falling fast.

Tips to get rid of falling hair:

1. Avoid tying tight hair

If you like to tie your hair tight, then change this habit quickly, because tightly tying hair is also a main reason for hair breakage and loss. This causes excessive strain on the hair. Due to which they start breaking and falling quickly.

2. Lack of iron and nutrients in the body

In today's era, people often prefer to eat junk food and fast food from outside the home. Due to which the body starts gradually lacking nutritious elements and its effect is seen in the form of our falling hair with health. In such a situation, if you want to avoid hair loss, then for that you should adopt a diet that contains nutritious elements.

3. combing wet hair or use hair dryer

If you also like to comb your wet hair or use hair dryer often, then change your habit, because hair follicles are weakened by doing this continuously. Due to which hair fall starts.

4. Washing hair with hot water

Often people like it, which is also very beneficial for health, but strong hot water causes great damage to hair. This causes the hair to become dry, and gradually fall.

 5. Tension

Stress has become another name in our life today. The effect of stress also damages our health as well as hair. Due to which hair fall starts. If you want to avoid falling hair, then adopt meditation, yoga and happy habits to reduce your stress.

Help Center:

Dr. Gola BAMS, B.PT 12 Years Experience Contact No.-8791418545

More Info: Dr-Gola / Natural Healthcare

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