20 Symptoms of Vitamin D Deficiency, According to Medical Experts

 You need a sufficient supply now more than ever—look out for these signs you are deficient in D.

Getting enough vitamin D isn't always easy—especially during the fall and winter months, which are right around the corner. Sure, there are changes you can make to your diet and supplements you can add to your routine during drearier days when sunshine isn't so prevalent, but, unfortunately, even that's not enough sometimes. In fact, vitamin D deficiency has become an increasingly common problem for many us. According to 2018 data from Ohio's Mercy Medical Center, more than 42 percent of Americans are vitamin D deficient, which they are often unaware of until they start experiencing health issues as a result. And now that we know having an insufficient level of the vitamin is associated with an 80-percent increased risk of contracting COVID-19, it's more important than ever to make sure you are getting enough of the nutrient. Read on for 20 surprising signs you have a vitamin D deficiency.

1.Fatigue

Feeling tired can be the result of any number of different factors in your hectic, over-scheduled life. And while not all of them are so easy to cut out, some are luckily in our control. Vitamin D, for example, may be contributing to that constant tired feeling, according to a 2015 study published in the Global Journal of Health Science. Among those participants who reported frequent fatigue, about 89 percent of them had inadequate levels vitamin D. Coincidence? We think not!

2.Lower back pain

We all have sore muscles from time to time. And when we don't get a good night's rest, having an achy neck or back the next morning isn't out of the ordinary. But if back pain—particularly lower back pain—is a constant presence in your life, it may be worth having your doctor test your vitamin D levels. A 2008 study published in the Journal of the American Geriatrics Society concluded that lower concentrations of vitamin D were linked to significant back pain in women. (The same connection was not found in men.)

3.Muscle weakness

If you notice that your muscles regularly feel weaker or are cramping more than usual, chances are high that you're not getting enough vitamin D, according to the Cleveland Clinic.And while these symptoms apply to people of all ages, they are especially worrisome in children who are vitamin D deficient because low levels can lead to rickets, a painful and serious condition, the clinic says.

4.Or aching muscles

When you have persistent pain with no real explanation—especially during the winter as opposed to in the summer—a vitamin D deficiency could be the culprit, no matter your age, according to 2003 research published in Mayo Clinic Proceedings.

5.Bone discomfort

According to a 2009 study published in the journal American Family Physician, any aches and painful tenderness in your bones could be due to a vitamin D deficiency—especially if you feel discomfort when you put pressure over your breastbone or shinbone areas.

6.Trouble sleeping

According to sleep expert Michael Breus, MD, low vitamin D levels can have a direct impact on the quality and quantity of your shut-eye, making it difficult to get the kind of rest necessary for your body to stay healthy. And a 2018 meta-analysis published in the journal Nutrients of 9,397 subjects backs that up: Researchers concluded that vitamin D deficiency is associated with a higher risk of sleep disorders.

7.Hair loss

While it's not uncommon to naturally lose your hair as you age, particularly for men, women may experience the issue for other reasons—and one of them could be a vitamin D deficiency. A 2013 study published in the journal Skin Pharmacology and Physiology showed that women with hair loss had much lower levels of vitamin D than those who weren't losing their hair.

8.Eczema

If you have atopic dermatitis—a common type of eczema that causes red and itchy skin—it's a good idea to have your doctor check for a vitamin D deficiency. A 2011 study published in the British Journal of Dermatology found that those with low levels of the vitamin tended to have more severe symptoms of the skin issue.

9.Slow-healing wounds

Anyone who has wounds that always seem like they take forever to heal might need to up their vitamin D intake. Research has shown the snail-like speed could be from low levels of the important vitamin. In fact, one 2011 study published in the Journal of Dental Research proved that vitamin D levels are critical to post-surgical healing.

10.Getting sick regularly

Do you feel like you're constantly getting sick? Well, that could be due to a vitamin D deficiency, according to a 2010 study published in the journal Molecular Nutrition and Food Research. Researchers found that vitamin D has a direct connection to how your immune system responds to various infections and viruses. And on top of that, in a 2008 study published in the American Journal of Clinical Nutrition, endocrinologists concluded that having inadequate levels of the vitamin was associated with an increased risk of cancer, autoimmune diseases, hypertension, and infectious diseases.

11.Dizziness

When you have benign paroxysmal positional vertigo (BPPV), you experience episodes of dizziness and may feel like you're spinning—and that could all come down to your vitamin D levels. According to a 2018 study published in the European Archives of Oto-Rhino-Laryngology, not getting the adequate amount of vitamin D can cause the disorder to develop and—if you don't up your intake—persist.

12.Erectile dysfunction

There are many factors that contribute to erectile dysfunction (ED)—alcohol, smoking, high blood pressure, and diabetes, to name a few. But, according to 2015 research conducted by Johns Hopkins University, vitamin D can be a direct cause as well. The research found that men who were vitamin D deficient were 32 percent more likely to have ED than men with normal levels of the sunshine vitamin.

13.Frequent urinary tract infections

No one wants to deal with a urinary tract infection (UTI). You likely know that the issue is typically caused by bacteria entering the urinary tract and multiplying. But were you aware that having low levels of vitamin D could be the reason behind the infection, too? According to a 2013 study published in the International Journal of Infectious Diseases, researchers found that recurrent UTIs in women were associated with a vitamin D deficiency.

14.Severe PMS symptoms

UTIs aren't the only problem women face when they have a vitamin D deficiency. Julian Whitaker, MD, says severe PMS symptoms—like mood swings, food cravings, and tender breasts—could be the result of not having enough vitamin D in your body. In past research, he says, those who upped their intake had a 40 percent lower risk of developing those sometimes-unbearable aches and pains than those who didn't.

15.Digestive problems

Living with inflammatory bowel disease (IBD) means dealing with inflammation of your digestive tract on a daily basis, which results in diarrhea, abdominal pain, and fatigue. And it turns out, making sure you get the right amount of vitamin D can lower your risk of having to deal with such a difficult condition. That's because, according to a 2013 study published in the journal Alimentary Pharmacology & Therapeutics, being vitamin D deficient might not only increase your risk of developing IBD, but also factor into its severity.

16.Being overweight

If you're overweight, you may want to get your vitamin D levels checked out. Research published in the journal Obesity Reviews in 2015 found that obese individuals are 35 percent more likely to be lacking the right amount of vitamin D in their system.

17.Depression

The cold, sunless winter months definitely aren't good for your vitamin D levels—and that's bad news for your mood. "With a vitamin D deficiency, an individual is more likely to experience depression since vitamin D receptors help regulate mood," says Kelly Springer, MS, RD, founder of Kelly's Choice.And there's science to back that up. According to an extensive 2018 meta-analysis published in The British Journal of Psychiatry that looked at 31,424 participants, low levels of vitamin D are in fact associated with depression.

18.Joint pain and inflammation

There's a long list of conditions responsible for joint issues, but this is one you don't hear about very often. "Low vitamin D levels in the blood cause an inflammatory response, causing pain and inflammation in the joints," Springer says. So, if there's no other explanation you can think of behind your joint pain, your vitamin D levels could be the culprit.

19.Pneumonia

Unfortunately, the common cold might not be the worst of it—coming down with pneumonia may also be connected to low levels of vitamin D. "There's a link between vitamin D and pneumonia," Springer says. "Deficient individuals are 2.5 times more likely to get pneumonia due to a weakened immune system."

20.Excessive sweating

Under many circumstances—intense physical activity and sweltering weather conditions, for example—sweating is completely natural. It's when it occurs in less extreme scenarios that it could indicate a problem. "With normal or moderate activity, a normal body temperature, and a mild temperature environment, excessive sweating could be a sign of vitamin D deficiency," says Springer.

Tehrene Firman

How to Give Yourself a Break From Work: 11 Ways to Recharge Your Batteries

 Sometimes, we are so focused on work that we no longer have time to just have fun and enjoy what life outside the workplace has to offer. For most people, this isn’t uncommon and they even accept this as a part of adulthood that one cannot escape from. However, there are times when our body finally gives up on us – a clear warning that perhaps it’s time to take a break and just recharge your batteries.If you’re one of those people whose idea of fun is too outdated because you’ve been living your life inside your career cave, then this article is for you. Here, we’ll give you some tips on how to just spend a day or two in pure relaxation.

1. Spa day, anyone?

Who would ever refuse a spa day? If you want to start feeling good and refreshed, think physical. Having a soothing massage and a revitalizing beauty treatment should always be on your list. Feeling good about yourself will help you regain your confidence. Plus, the slow and relaxing pace at the spa will help you forget the stress of your demanding schedules from work. This is the first option that you should take since it does not need a lot of careful planning. All you have to do is to make that reservation, show up, and welcome yourself to relaxation heaven.

2. Let your friends know you’re still alive.

One of the symptoms of overworking is when you no longer have time to say hello to your friends. There are instances when you’re too tired even just to return a call or show up at an important party with your gang. Our next tip is simple: send them a text message or an email and see what happens next. Being with the people you’re most comfortable with can give you a change of atmosphere. It’s an important step especially if you’ve already considered your career as the center of your universe – which is not a bad thing if you’re good at the work-life balance section. However, talking with friends or joining them over a cup of coffee is like a familiar and effortless remedy that you should not deprive yourself of.

3. Plan a good old family reunion.

For some people, it’s more stressful to be with their relatives than to complete an eight-hour workday. However, the comfort and familiarity that we get from spending time with our family and all the imperfections and awkward conversations that come with it can be a refreshing experience. Being with family reminds you that no matter what happens, in the success or in failure, you’ll have people who’ll support you and be true to you every step of the way.

4. Spend a relaxing day at the beach.

When was the last time you went for a swim? Why don’t you plan a day or two at the beach and just live the cool and energizing island life? Several studies suggest that being with nature reboots and rewires our brain. Connecting with nature and just opening yourself to the calmness or excitement of the great outdoors can totally change your perspective and give you a clearer and more optimistic attitude towards life – and work. Thus, a rejuvenating vacation spent with nature will make you do your job better and increase your productivity at work.

5. Travel to somewhere familiar.

Traveling to a memorable place can help you relax and just forget the world. Why shouldn’t you go to a new and unfamiliar place? With all the stress and hassles that come with mapping out a trip and actually hitting the road, going to a place where you’ve been before is a more practical option. Why don’t you relive and revisit the places that remind you of the happiest days of your life? It doesn’t matter if you’re traveling alone, just have fun.

6. Meet new people.

Socializing and meeting new people can give you a chance to regain your confidence and just be yourself. Working too hard often turn people into boring office machines and meeting new people can help you turn yourself back into a social and a feeling human being.

7. Start a new hobby.

Focusing on activities other than work can help you restart your brain and reduce stress. Discover your creative side through learning new things that give you a sense of accomplishment. Starting a new hobby or just going back to your old ones can give you a much-needed break from the routines of your office job.

8. Update your playlist.

Music has a way of making us feel calm and happy. When was the last time you updated your music playlist? If you have a friend who’s a music fanatic, let them introduce you to some feel-good beat or just a soothing, meditative genre. Sometimes, listening to music on your daily bus or train ride can help you feel at ease and it can help organize your thoughts after an overwhelming workday.

9. Eat good food.

Eating right and eating healthy may not be your idea of fun but consuming fresh and healthy food is a golden ticket to a stress-free and fatigue-free life in and outside of work. Coupled with exercise, having a healthy meal every day can increase your mind power and at the same time, give you the energy that you need to last the day.

10. Make yourself a nice dinner.

Treat yourself to a nice dinner and just savor the experience. However, if the culinary golds did not give you a chance to be a good cook, you can just go to your favorite restaurant and have a satisfying meal. So what are you waiting for? Book that reservation, dress up and enjoy that sumptuous feast.

11. Spend a day at home just doing nothing.

Lazy days aren’t that bad. Sometimes, staying at home and doing nothing are the best ways to relax and have a break from a stressful work environment. Having the freedom to wear the most comfortable clothes you can find and the freedom from the responsibilities of work are the two most liberating feelings in the world – and you deserve them.

Everything that we’ve pointed out will help you be yourself again by focusing on the things that make you feel happy and relaxed either with other people or when you’re alone. Remember that although work is an important part of being a fully functioning adult, making your well-being and work-life balance your number one priority will always be worth more than any six-digit paycheck.

Charm Villalon

27 Undeniable Signs a Man Loves You Deeply

 Having a boyfriend, whose affection for you is genuine and long-lasting is simply a blessing. If a man loves you deeply, you are secure that he will take care of you.So, what is the guarantee that your partner loves you so much? Check the following signs:

Unconditional Love

1. He Gives Without Demanding Anything in Return.

Whether he spends money or sacrifices time for you, he will never expect anything in return. He does things because he loves you, not because he wants to receive something from you.

2. He Accepts Your Flaws.

Who cares if you are fat or slow in Math? Your boyfriend does not because he loves you for who you are. He does not expect you to be perfect.

3. He Does Not Require You to Change to Meet His Standards.

In connection to no. 2, your guy does not force you to be his ideal girl. He does not compare you to other girls and manipulates you into thinking you should be like them.

4. He Will Not Leave You at Your Weakest.

If a man loves you deeply, he will stay with you even in your darkest moments. He will not leave you just because you are a mess. Instead, he will help you to stand again.

5. He Chooses You Over “Better” Women.

And even if he encounters prettier, smarter, kinder, or more popular women, he will still choose you over them.

Supportive

6. He Supports You in Chasing Your Dreams.

If your boyfriend truly loves you, he will support you in following your ambitions. Even if they seem hard, he will not discourage you. He believes that you have what it takes to be successful.

7. He Wants What is Best for You.

Your boyfriend will not let you settle for anything less. He will encourage you to try again when you are frustrated because of past failures. He will keep motivating you to aim for higher goals because he wants you to experience self-fulfillment.

8. He is Your No. 1 Encourager.

Yes, this guy is your no. 1 cheerleader. You may not see your worth and potential, but he does. He will not get tired of cheering you on and inspiring you to pursue your dreams.

9. He Helps You in Every Way Possible to Reach Your Goals.

If a man loves you deeply, he will not only encourage you to move forward. He will also help you in practical ways to achieve your goals. If necessary, he will offer his time, effort, and even money.

10. He Loves Your Family and Friends.

Since he understands that your family and friends are important to your social support, he loves them too. Therefore, he does his best to get along with them.

11. He Prioritizes Your Happiness.

If your boyfriend loves you so much, your happiness is essential to him. That is why he supports you in your interests, aspirations, and plans. He will support whatever can bring you genuine happiness.

Takes Care of You

12. He is Protective of You.

Another sign that this man loves you deeply is how he protects you at all costs. This explains why he is sometimes overprotective by being strict regarding how you dress and who you go out with.

13. He Checks on You All the Time.

No day passes by without him checking on you. Whenever you are apart from each other, he always wants updates about how you are doing. He easily gets worried whenever he knows you are not okay and will immediately come to your rescue.

14. He Helps You Take Care of Yourself.

He knows he cannot take care of you round-the-clock. For this reason, he does his best to encourage you to take care of yourself better. For instance, he teaches you how to eat a balanced diet, and he will monitor it. Or he also encourages you to work out in the gym with him.

15. He Values Your Emotional and Mental Health.

Aside from your physical health, a man who loves you deeply will also care about your mental and emotional health. He avoids being a toxic boyfriend, so you will not be stressed. Also, he listens to you whenever you need someone to talk to.

16. He Helps You Grow Spiritually.

Since he wants your holistic growth, he also helps you be spiritually healthy. He regularly goes to church and prays with you. Moreover, he sets a time for Bible sharing with you so you can encourage each other with God’s Word.

17. He Puts Your Needs First.

Your boyfriend is so selfless that he always puts your needs before his. He always checks on what you lack, whether food, vitamins, or even money. He will also step in to provide whatever you need, even if it means sacrifice on his part.

Serious Commitment

18. He is Loyal and Faithful.

If your boyfriend has never cheated on you, count yourself a blessed girl. It means he truly loves you. He believes he has found the one, so he does not have to look at other women.

19. He is Transparent.

His consistent transparency is proof of his fidelity. He gives you access to his gadgets and online accounts. In addition, he keeps you updated on his whereabouts and who he spends time with. If he commits a mistake, he confesses immediately.

20. He Does His Best to be a Better Boyfriend.

A man who deeply loves you will keep improving himself as a partner. He will work on his immaturity and insecurities to treat you better. Moreover, he will work hard to be physically, emotionally, mentally, financially, and spiritually stable.

21. He Gives You Time No Matter How Busy He is.

He also has time for you, even if he has a hectic daily schedule. He makes it happen by including regular dates in his schedule. Also, he does not forget to check on you through calls, texts, or chats. And whenever you need him, he will make himself available.

22. He is Patient and Understanding.

It is normal for women to have mood swings. However, if your boyfriend remains gentle to you after some tantrums, he definitely understands you. That is why he does his best to be patient with you.

23. He Forgives and Gives Second Chances.

No relationship is perfect, and partners can sometimes hurt each other. However, if your man can forgive your mistakes and treats you with grace, you can say he loves you. Obviously, he does not want to lose you.

Long-term Plans

24. He Wants to Marry You.

One of the surest signs that a man loves you deeply is his intention to marry you. Thus, if your partner has already proposed to you, congratulations! This guy wants to spend the rest of his life with you.

25. He Works Hard to Save for Your Future Family.

Has your boyfriend started saving for your future together? You are blessed to have a responsible partner who wants to give you and your kids a comfortable future.

26. He Includes You in His Plans.

Another sign that your boyfriend truly loves you is how he involves you in his future plans. He always consults you before deciding his steps, whether for his career or personal growth.

27. He Loves to Daydream about the Future with You.

Do you and your boyfriend enjoy imagining your future family? If he is excitedly into it, you can tell he can see himself growing old with you.

Stop Doubting His Love

If you have seen all or most of these signs in your partner, you should feel secure in your relationship. This man loves you deeply, so you should stop doubting him. While there is no assurance of the future, both of you can do your best to make your relationship last.

Cyril Abello

18 Ways to Make Your Girlfriend Feel Secure: Reassure her!

 It takes a lot of effort to make a woman feel that aside from being loved and appreciated, they can peacefully go on with their days with a deep sense of security and trust that their relationship is at its strongest and most stable stage.But how can you exactly achieve this relatively perfect scenario for your own relationship?

What Does ‘Assurance’ Really Mean in a Relationship?

It can mean many things, but we would have to say that assurance is about trust and respect.Respect means you don’t push your girlfriend or boyfriend away from you because of an argument or stress after a long day at work/school.You don’t give them a reason to worry by flirting with other girls to make yourself feel better.Trust means that your girl doesn’t have to worry about her guy being unfaithful, not loving her enough. That seems like a lot for one little word, ‘assurance’. It might sound a bit over the top, but it does keep relationships strong.Maybe you should try some of these tips for assuring your significant other. Do what makes both of you happy and won’t hurt anyone else.

11 Ways to Make Your Girlfriend Feel Secure

We’ve gathered some of the most thoughtful ways on how to make your girlfriend feel secure. Here they are.

1. Don’t take her for granted – especially in front of other people.

Never do that to her because aside from breaking her heart, you’re also making her feel that you would rather pay attention to other things – and other people – than to be with her.For example, have you ever invited your shy and timid girlfriend to go out with your friends and somehow later in the evening, “forgot” that you brought her there? You’re having fun, drinking, and dancing while she sits there, alone and feeling out of place in a noisy and unfamiliar place. Familiar? Then you know you’re guilty of this one.

2. Don’t give her even just a single reason not to trust you.

Some temptations are hard to resist but as someone who is in a relationship, you should always remind yourself that you have this responsibility to walk out from the things that can hurt the person you love.Lying, being unfaithful, and keeping secrets: are just some of the most common things that will convince her to never trust you again. She may forgive you but it’s just a matter of time until everything you’ve done will come back to remind her that she should not believe in everything you say all the time – even if you’re really telling the truth.

3. Introduce her to your circle – and maybe to your family?

Let her into your life and make her feel that you’re proud to be in a relationship with her. Introduce her to the most important people, your crowd, and your gang – because it can surely make her feel special.It’s the best way to welcome her into your world and your social circle – and doing this sweet gesture can really make her the happiest.

4. Forgive her shortcomings and accept her imperfections.

She will never feel secure in your relationship if you don’t give closure on the unintentional mistakes that she has done in the past. She will live every day remembering what she did wrong and it would make her feel anxious, thinking that maybe there will come a time that it will be enough reason for you to break up with her.Never let her feel that her imperfection is something that can destroy what you have. Accept her for who she is and assure her that you love her just as she is.

5. Give her compliments every chance you get.

Make her feel beautiful and special every day. Tell her how gorgeous her outfit is, remind her that you have chosen her because she has something special in her. Just express how you feel and don’t hesitate to call her pretty. Not that hard, right?Compliments can do a lot to boost their confidence and they can assure her that she has a special and irreplaceable part in your heart.

6. Make her feel that she can always count on you.

A feeling of security also comes with the thought that they have you to lean on especially when it matters the most. Make her feel that aside from being a lover, you can also be a good friend to her.Being there for her during the toughest times in her life because it can offer her a sense of emotional security, a relieving assurance that you’re not only a dedicated lover but also a reliable friend.

7. Stay focused on your goals while still doing your part as a partner.

Feeling secure also comes with the thought that you have a bright future for both of you. For instance, do you have your own individual goals? Are you doing your part to create a beautiful and secure future (both emotionally and financially) for what’s ahead?

Think long-term and give her the assurance that in five or ten years, you will still be together, living happily and comfortably in the life you created for both of you.

8. Be a good listener; and don’t hesitate to open up, too.

Don’t be afraid to dive into the ‘emotion zone’. Guys and girls have the right to express their deepest emotional thoughts and doing this regularly as a couple can really help you understand each other more.This also creates a strong connection between the two of you.

9. Answer the important questions and be honest at all times.

Girls sometimes ask a lot of questions not just out of curiosity but also because they want to be reminded that everything they believe in, that everything they know is honest and true – especially if it’s about your relationship.

10. Don’t entertain other people’s advances – ever.

It’s normal to meet new people and make friends but as someone who is in a relationship, you must also be sensitive and observant. Know the difference between friendliness and flirting – and it’s not that hard to figure it out if you really try.Don’t betray your girlfriend by accommodating and entertaining obvious advances from other people. Be mature enough to politely decline or to be blunt if necessary.

11. Move on from your past and focus on your present: her.

Whether it’s about your past heartbreaks, past love, anything that will make your girlfriend feel that you’re not living in the present should either be kept locked in the deepest dungeons of your heart or should be let go.Move on from these irrelevant details and focus on what’s in front of you: someone who deeply and genuinely loves you. Accept this new life, new love, and new future set for you with this very special person.

The last thing that you want to do is to make your girlfriend, the love of your life, feel insecure because what follows next can cause a more serious and devastating impact on your relationship: jealousy, paranoia, doubts, feelings of unworthiness, to name a few.

7 Ways to Reassure Your Girlfriend

1. Reassure her appearance

Sometimes how you look can have a huge impact on how you feel. There are tons of reasons why someone may be feeling bad about their appearance.The way to reassure your girl is actually quite simple—tell her how beautiful she is in your eyes. A few examples that you could use are:

” You look great today!”

or “I love your freckles.”

Sometimes all it takes is a smile from you to make them feel that much better about themselves. If not, maybe complimenting her choice of clothing will help move things forward. Just remember, the key is to keep your words supportive and honest.

It’s all about staying positive and telling her what she wants and needs to hear.

2. Reassure her of the future

You should let your girlfriend know that she is not wasting her time with you. It’s human nature to want security in a relationship, and it can be frustrating if you feel like the other person is wasting your time.You can show her that you are trying your best in the relationship and let her know what she means to you.Let her know that the things you are doing matter to her will show her how serious this relationship is, strengthening your bond.

3. Reassure her of your love for her

Tell her often how much you love and appreciate all she does. This includes little things that may not seem like much:

“I really liked the way you made dinner last night, thanks!”

Make sure that she knows that her effort is worth it to you—the small things matter especially when there are so many of them!When your girl feels confident with what she sees and knows, she will be assured of your love for her. Be honest with your words and actions.

4. Reassure her with your time

Spending quality time together can help her feel more confident about the relationship overall.If she knows that you are willing and happy to do whatever together, she will be more confident in the relationship.

There’s not only romance involved here, but also companionship as well!

Remind her that you are always there for her and will support her when she needs it most. Something as simple as a hug can be the best way to reassure your partner of all your love, even though it may not seem like much at the time.

The more time you spend together, the better off your relationship will be!

She will be assured of your love for her. Actions can speak louder than words if she can feel sincere and honest.

Do what makes each other happy!

Whether it’s going out on a date or staying home and watching a movie together (or doing nothing at all), just spending some nice, quality time with one another will definitely help your girl relax about the relationship.It’s also good for your connection and closeness to grow after a stressful day, so make sure to spend time with one another!

5. Reassure her with small gifts

Have you ever given your girl a gift just because you felt like it?

Small gestures like that can mean the world to someone. Likewise, a sudden present or surprise date night will be effective because she knows you care about her and constantly think of her.Grabbing a quick romantic lunch or bringing home flowers will remind her how happy she is in the relationship since it means so much to have something so little.Let her know that she is more important than anything else going on in your life right now—no matter what happens, let her know she still matters most.The important things in a relationship aren’t always about what you say but more about what you do.

6. Reassure her of your honesty

To reassure your girl, you need to be honest with her.Just make sure that being honest with your words also comes with honesty in your actions.She doesn’t want you to hide anything from her.Encourage her to be honest with you too.Remember, this is a two-way street; the more honest and open both of you are, the better your relationship will be.It’s okay if you make mistakes; it happens. What matters most is that you learn from those mistakes and do what it takes to fix them together.

7. Tell Her How Much You Love her

Even though this may seem like a no-brainer, tell her how much you love her.It may seem a little cheesy, but it will mean a lot to her, and she will feel better knowing that you are there for her through the good times and bad.Make time out of your day to remind each other just how much you care about one another.

If there is anything she wants or needs, tell her you’re willing to do what it takes to ensure she gets it!

Charm Villalon

Don't Take a Multivitamin If You Haven't Done This First, Doctors Warn

 They're the most popular supplements in the U.S., but you shouldn't take them without doing this.

For millions of Americans, a standard multivitamin is a key part of their morning routine. The Council for Responsible Nutrition reports that 76 percent of Americans take vitamins and supplements of various kinds every day, with multivitamins being by far the most popular variety, taken by 58 percent of respondents. However, recent reports suggest that this may be a misguided endeavor. In fact, according to the experts at Healthline, "Multivitamins aren't right for everyone and may even harm some individuals." That's why doctors say there's one key step you should be taking before adding a multivitamin to your daily routine.

You should try to change your diet and exercise routine before taking a multivitamin.

"So many of my patients tell me they know their diet is not great but that I should not worry because 'at least' they take a multivitamin," registered dietitian Anna Taylor told the Cleveland Clinic. "But multivitamins aren't a surefire way to get what you need."As Taylor points out, far more benefits come from consuming vitamins in the form of whole foods, as the vitamins, minerals, immunity boosters, antioxidants, anti-cancer agents, and anti-inflammatories you find occurring naturally are superior to their synthetic counterparts."Taking a multivitamin is no substitute for healthy lifestyle choices, such as exercising and eating a balanced diet," internist Raul Seballos, MD, told the Cleveland Clinic. "Ask yourself, 'Am I doing everything possible to optimize my overall health before taking a multivitamin and/or supplement?'"Hrefna Palsdottir, MS, wrote similar advice in an article for Healthline. "It's best if you don't take a multivitamin to compensate for a poor diet," she says. "Eating a balanced diet of fresh, whole foods is much more likely to ensure good health over the long term."

Multivitamins have not been proven to lower your risk of heart attack, cancer, or cognitive decline.

Two large studies (The Physicians Health Study II and The Iowa Women's Health study) tracked the use of multivitamins in more than 53,000 adults aged 50 and over. The studies concluded that multivitamins won't prevent heart attacks or strokes, don't lower risks for common cancers, and don't seem to provide any cognitive benefits.Additionally, a 2020 study published in the journal BMJ Open compared the self-reported and clinically measurable health of more than 21,000 multivitamin users and nonusers in the U.S. While those who took multivitamins reported feeling healthier, the study didn't back that up."Multivitamin users self-reported better overall health despite no apparent differences in clinically measurable health outcomes," the study authors concluded. "These results suggest that widespread use of multivitamins in adults may be a result of individuals' positive expectation that multivitamin use leads to better health outcomes, or a self-selection bias in which multivitamin users intrinsically harbor more positive views regarding their health."

Beware of the harm that multivitamins can do.

As Palsdottir wrote for Healthline, dosage is key when it comes to taking a multivitamin. She cautions people to check ingredients to make sure that they aren't exceeding the recommended daily dosages for different vitamins."Although high doses of some vitamins and minerals are acceptable for some people, high amounts can be harmful," she explained.

It's best to take vitamins for a particular deficiency.

Palsdottir wrote that vitamins can be useful for those with a specific deficiency—for example, vegetarians who are lacking in vitamin B12, or older adults who require more calcium and vitamin D. But most people are better off focusing on creating a regular, health-first lifestyle."If you have a nutrient deficiency, it's best to supplement with that specific nutrient," Palsdottir explained. "Multivitamins pack many nutrients, most of which you may not need. It may be best to speak with your healthcare provider to decide your best course of action."

John Quinn

11 Ways to Make Your Girlfriend Feel Appreciated

 Making a relationship work involves dedication and a sincere effort to make your significant other feels that aside from being loved, they are genuinely appreciated for who they are and for what they do.Girls, for example, often go the extra mile just to make even the most ordinary day special without asking anything in return but their partner’s time and attention. It’s also a fact that they are usually the ones who always remember all the important dates and moments in their relationship.But let me ask you these extremely important questions first: when was the last time that you made your girlfriend feel appreciated? What were the things that you’ve done to make them feel that you value their effort and acknowledge their actions? How about the moment when you congratulated them for their first success in life?If you don’t know how to answer these questions, consider these tips on how to make your girlfriend feel appreciated.

1. Don’t forget to say “Thank You”.

It’s important to show her that you’re grateful for everything that she has done for you and for your relationship. Saying a simple “Thank You”, for example, can make her feel that every sacrifice, every effort is worth it because she was able to make the person she loves happy.

2. Don’t hesitate to show her how happy you are.

Don’t hold back and show her your biggest and sincerest smile. Let her know that her sweet words and romantic gestures are well appreciated and you feel lucky to have found someone who tries their best to make the time you spend together unforgettable.

3. Recognize every little detail of their effort.

Girls love details – and they’ll love it more if you are able to point out every single meaningful aspect of their actions. I know it can be difficult to acknowledge everything, especially if your girl is elaborate and attentive to detail type, but at least you tried, right? Just say whatever comes to mind and you’ll instantly see her sweetest and cutest smile.

4. Make her feel like she can tell you anything.

It’s not just showing how grateful you are for her efforts; it’s also about making her feel that she can talk to you about anything. For her, it means that you value her thoughts and you respect how she sees the world.Make her feel like her words and her ideas matter, too, not just because she is your girlfriend but because she is a human being.

5. Be her number one fan/ cheerleader.

One of the most important ways to show how you value and appreciate your girlfriend is to be there in the best and worst moments of her life.Be her number one fan who will never leave them even if the rest of the world has already walked out on her. Be the untiring cheerleader who will proudly say her name out loud during the most challenging stages of her life.

6. Surprise them – and be creative.

Be thoughtful enough to make an effort, too. Surprise them with something that they will never expect and don’t be a cliché. Think of something creative and at the same time, familiar. Show her that she deserves something special.Make her feel that she’s worthy of someone’s effort; make her feel special because she truly deserves it.

7. Laugh at her jokes – no matter how terrible they are.

Appreciating her sense of humor is one of the best ways to make her feel that she is loved – and no lousy or silly gags can ever change that.She may not be the best at making the wittiest and funniest punchlines but at least she tries to bring excitement to a dull moment, right?

8. Always believe in her no matter what.

Believing that she can achieve everything that she put her heart into can be the sweetest thing that you can ever do for someone you love. In addition, it also shows that you recognize her strength and believe in her passion.Aside from making her feel that someone out there loves her, she’ll remember that whatever happens, you’re there for her every step of the way.

9. Give her your time and your undivided attention.

Regardless of your hectic schedule, always remember that being in a relationship means setting aside a reasonable amount of time to be with the love of your life – not because you have to but because you want to.Your girlfriend understands that she can’t be at the top of your priority and that’s okay – but please make her feel that she’s an important part of your life too.

10. Celebrate her every success, no matter how small they are.

Celebrate her achievements not just to congratulate her on the job well done but also to show her how proud you are of her.For your girlfriend, how you see her and what you think of her matters a lot that a single line that says “I’m so proud of you” is already worth a million congratulations from other people.

11. Try to love the things and the people she loves.

Many couples can be extremely different from each other when it comes to music, hobbies, fashion style, literature genre, food choices, etc. It’s okay to not be one of those typical match-made-in-heaven couples but if you’re in this kind of relationship, you have to make some necessary compromises.Try, at the very least, to make an effort to understand and respect the things that she loves: can’t stand Asian food but your girl wants to try this new Japanese restaurant? Just say yes and come out of your comfort zone; can’t really get along with her friends because you’re from a different circle? Hang out with them and try to get to know them better. Just take the first step.Sometimes even the tiniest effort to show her that she is important can make a huge difference. Girls feel happy if they know that the person they are in love with is capable of appreciating the things that they do in and outside of the relationship.

Lastly, showing her that she is valued means a lot because it motivates her to become the best version of herself and at the same time, giving her the confidence to love herself more.

Charm Villalon

If This Wakes You Up at Night, Your Heart May Be in Danger, Experts Warn

 This nightly symptom could be an early sign of heart failure.

It's not always easy to sleep through the night. Unfortunately, not getting a good night's rest can not only cause health problems—it could also be a sign of existing health concerns, especially if it's happening often. In fact, if you find yourself waking up at night in one specific way, your body may be trying to tell you that your heart is in danger.

If you wake up at night from shortness of breath, you may be experiencing heart failure.

Bobbi Bogaev, MD, a cardiologist and medical director for Abiomed, says people with heart failure "often wake up in the middle of the night with severe shortness of breath," also known as paroxysmal nocturnal dyspnea (PND). If you're experiencing this kind of shortness of breath, you will likely wake up coughing and/or wheezing and experiencing a rapid heart rate, Bogaev explains. She also says it may feel as if you are "being suffocated," and you can only find relief by sitting up. "The shortness of breath generally goes away after a few minutes of sitting up," she continues.According to Harvard Medical, shortness of breath is actually an early warning sign of heart failure. "This means it is a symptom that occurs relatively early on but gets worse over time if left untreated," says Seema Sarin, MD, the medical director of Lifestyle Medicine at EHE Health.

This is because heart failure causes shortness of breath when lying down.

Vicken Zeitjian, MD, a board-certified internist who has treated numerous patients with heart failure, says the shortness of breath waking you up at night comes from the heart being unable to pump out the amount of fluid coming in while you're laying down. "When the heart is unable to pump enough volume forward, the fluid becomes congested in the heart and lung circulation, which ultimately causes shortness of breath," he explains. "Patients who are in heart failure often state they need more than one pillow to sleep or need to sleep in a reclining chair."Stephen T. Sinatra, MD, a board-certified cardiologist, says worsening shortness of breath when lying down is what indicates that this symptom is coming from a heart problem and not something else. "When lying down, the blood is distributed throughout the vasculature, thus putting more strain on the heart," he explains. Mehmet Oz, MD, a cardiothoracic survey specialist and host of The Dr. Oz Show, says fluid buildup in the lungs usually wakes up people with heart failure around one to two hours after they fall asleep.

If you're experiencing heart failure, you may also notice swollen ankles during the day.

If you have heart failure, you may also notice a peculiar symptom during the day. Sinatra says that "when you are sitting up, much of the blood volume is in your legs due to the association of gravity." This can often be seen by the swelling of your ankles or lower legs during the course of the day, says Spencer Kroll, MD, a board-certified internal medicine specialist. According to Oz, other symptoms indicative of heart failure include the need to urinate more often at night, weight gain, and a dry hacking cough.

Doctors say heart failure can often be mistaken for sleep apnea.

You will definitely want to talk to your doctor to make sure you get the correct diagnosis. Bogaev notes that shortness of breath in relation to heart failure is "often mistaken for sleep apnea." According to the American College of Cardiology, heart failure and sleep apnea share several overlapping symptoms, making it difficult to tell which is occurring or if they are comorbidities. "Sleep apnea is commonly associated with heart failure and if you are waking up with any heart palpitations or severe coughing, be sure to call your doctor," Bogaev says. "There is a simple blood test that can help distinguish if your symptoms are due to heart failure."

Kali Coleman