Tag: muscle pain

9 Signs You’re Eating Too Much Sugar

We are all guilty of adding some sugar here and there to make things taste better, but what might seem like innocent pleasure can actually cause a lot of serious health issues when we put too much sugar in our body. Luckily, our system gives us crystal-clear signs when we’ve crossed that line and should stop doing that immediately to protect ourselves from health problems.
Large amounts of sugar in your diet cause your cells to go through complicated biochemical processes that result in muscle aches and pains, joint stiffness and swelling.
Food high in sugar won’t make you feel full because it doesn’t contain any useful nutrients, which is why you often feel hungry even if you just ate a big delicious sugary muffin like half an hour ago. When you eat sweet stuff, the pancreas releases insulin to help bring glucose to the cells, giving you a rush of energy. Once the cycle ends, though, your energy levels drop because your body wants more sugar. And this can start a never-ending cycle of overeating sugar in order to stay energized.
If not brushed away properly, food debris causes the appearance of plaque on your teeth, which erodes the tooth’s hard enamel surface resulting in tiny holes. Always make sure to brush AND floss your teeth properly, use an antibacterial mouthwash, and visit your dentist regularly.
Bloating is directly connected to what you eat and how your body can digest it. If sugar isn’t absorbed into the small intestine (and not all of it will if there’s too much of it), it’ll enter the large intestine where it usually acts like gas-producing bacteria.

Diamond Ortiz – Mirror Mirror
Otis McDonald – Side Steppin’
Quincas Moreira – Bluesed and Abused
Rondo Brothers – Valerie Plain

#9. Muscle and joint pain 0:34
#8. Craving sweet foods 1:27
#7. Energy highs and lows 2:30
#6. Constant skin breakouts 3:22
#5. Weight gain 4:09
#4. Tooth decay 4:54
#3. A high sugar tolerance 5:37
#2. Frequent colds and flu 6:18
#1. Feeling bloated 7:08
Exactly how much sugar is too much? 7:52

-Muscle and joint pain could be a warning from your body that you’re consuming too much sugar.
-Our brain sees sugar as a reward or a treat, and the more sugar you eat, the more your body craves it.
-Any deviation from proper sugar levels can lead to energy “yo-yo-ing” throughout the day.
-If your unruly skin is bothering you, and no acne treatment out there seems to help, try changing your eating habits.
-A high level of sugar increases the production of insulin, which stores excess fat around your belly rather than some other place.
-Different sugary foods like candy, kids’ cereal, or breath mints can get stuck in hard-to-reach spots between your teeth, speeding up the process of decay.
-Excess sugar dulls your palate, so sweet fruits and berries don’t taste as sweet to you as they should.
-Eating or drinking too much sugar stops the white blood cells of the immune system from attacking foreign bodies when you get sick.
-Too much sugar can easily wreak havoc on your gut, so try to avoid artificial sweeteners, diet coke, and sugary snacks.
-According to the World Health Organization, the recommended dose of sugar should be less than 2 tablespoons of sugar.

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8 Signs Your Body Is Begging for Vitamin D

What are the signs of vitamin D deficiency? Vitamin D greatly influences the systems of our body from ensuring calcium supply to our bones to strengthening our immune system. We normally get this vitamin from foods, supplements, and the sun’s rays, but when something goes wrong and we face vitamin D deficiency, our body systems may break.

For example, sweating that seems a little excessive or not brought on by anything particularly obvious, however, can be a sign that you’re lacking vitamin D. So what other signs show a deficiency, how serious is the problem, and what can you do to get more of it? Here at Bright Side, we’ve studied the most common symptoms of low vitamin D levels and we want to tell you what we’ve found.

You sweat excessively 1:01
Your bones often ache 1:35
You have muscle pain 2:11
You get sick all the time 2:47
You can’t seem to stay energized 3:26
When you get cuts or bruises, they take forever to heal 4:03
You notice more hair falling out of your head than usual 4:52
You can’t shake the feeling of sadness 5:25
What can you do to get more of vitamin D? 6:26

#vitamind #vitamindeficiency #lackofvitamins

Preview photo credit:

FORT MEADE, Md. Sweat drips down the face of a U.S. Army Reserve Soldier from the 200th Military Police Command during a Spin class as part of a Performance Triad program organized by the command and hosted on Fort Meade, Maryland, May 9, 2017. The three-week fitness program took place from May 5-25 to help Soldiers who had either failed the Army Physical Fitness Test or had been on the Army Body Fat Composition program. The camp focused on the triad of overall health: physical fitness, nutrition and sleep, by providing education and personalized coaching to Soldiers in all three of those phases of life and more: By Master Sgt. Michel Sauret/U.S. Army Reserve, https://www.usar.army.mil/News/Images/igphoto/2001753153/
Animation is created by Bright Side.

Music by Epidemic Sound https://www.epidemicsound.com/

– Without vitamin D, your bones can’t absorb the necessary amount of calcium to create healthy bone tissue, causing a weakening of the bones known as osteomalacia.
– In addition to aching bones and muscles, a lack of vitamin D can cause chronic pain throughout the entire body. This debilitating condition is known as fibromyalgia, and it makes life a living nightmare for those who suffer from it!
– Suffering from your 4th or 5th virus this year? It may be because a lack of vitamin D is causing your immune system to work poorly.
– It’s 4 pm and you feel like you have two bricks as eyelids and barely have the strength to get up from your desk. Sound familiar? There could be quite a few reasons for this feeling. But it can also be due to a lack of vitamin D.
– Does it seem like your small wounds and injuries take longer to heal than everyone else’s? But this kind of slow healing can also be because of a lack of (say it with me) vitamin D!
– The average person loses anywhere from 50 to 100 hairs from their head every day. But if you suffer from a lack of vitamin D, you can lose way more than that, at least enough to notice that something’s definitely not right.
– According to Psychology Today, vitamin D is the only vitamin that is also a hormone. In studies on the relationship between vitamin D and depression, scientists discovered traces of the vitamin on cells found in the regions where depression resides.
– Vitamin D can be attained by spending time outside. According to The Arthritis Foundation, spending 10-15 minutes in the sun every other day or so can help replenish your vitamin D levels. Even sitting by an open window can help give you more vitamin D!

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5 Vitamins That Fight Inflammation – Heal Pain, Lose Weight, Get Energy & Have NATURAL Health

Vitamins are molecules that the cells in your body REQUIRE in order to make energy, store energy, and do work. With poor diets and stress, inflammation can become chronic and BLOCKs the body from healing. 3 of these will be intuitive to you but #3 and #4 might surprise you.

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If we think of a hormone as a chemical that acts as a communicator and signaler – Vitamin D is actually more like a hormone than a “vitamin”.

One study says 41% of people are vitamin D deficient, I personally saw much higher rates in practice. Vitamin D is an inflammation blocker. D deficiency is implicated in so many problems from heart disease, multiple sclerosis, autoimmune diseases.

We can get it from the sun and from some foods. Ideally get 20 minutes of direct sun daily.

Exercise, walking, and rejuvenating in the sun for a brief period each day activates cells in your skin to make your own vitamin D.

Vitamin D is in whole foods – eggs, organ meats, marrow – foods really common in more indiginous and healthy cultures.

I recommend about 2-10k ius per day. One study showed great results with 3332 IUs per day.

Vitamin D is helpful for testosterone production in men and in proper estrogen balance in women.

Vitamin D regulates over 1,000 processes in your body.

Foods with Vitamin D are Portobello, maitake, small ocean fish, Egg yolks, oysters.

Vitamin C

Vitamin C is well known and it is critical. It is probably the most researched supplement in the world.

It helps keep the immune system balanced, it cleans up oxidation, and it can help reduce proteins in the body that fan the flames of inflammation (CRP)

Vitamin C is so powerful because it helps the immune system work and balance WHILE helping to rebuild the tissues in your body.

The SAD diet and stress depletes and uses of vitamin C at a rapid rate (hence why you get sick when you are over stressed or why we are more prone to injury with stress or why injuries don’t heal properly). Food sources are citrus and roots like yams, sweet potatoes. It is also very prevalent in organ meats.

I like whole food sources of Vit C Supplements:, acerola cherry & Ester-C

A dose of about 2,000mg per day is ideal. Great food sources are organic fresh squeezed orange juice, pineapple, sweet potato, mangoes, and kiwi.

Vitamin K

This next vitamin is uncommon and often overlooked. Its Vitamin K. Fascinating vitamin this Vitamin k! This is an unsung hero in helping you not only heal pain but also to feel happy and focused and no one really talks about it. Briefly – there are 2 types: K1 and K2.

Here’s the scoop: For our conversation K2 is the jam. What’s even more amazing is that like Vitamin D, you produce K2 in your gut. K2 fights inflammation and helps reduce pain.

In terms of Hormone health, K2 can help increase testosterone in men.

I suggest about 30-45 mgs of K2 every few days.

#4 VITAMIN E is a lesser known vitamin for pain. It is one of the 24 essential micronutrients for the body. Vitamin E is so critical because it’s an antioxidant which means it reduces oxidation and heals inflammation. Benefits: liver health, eye health, brain health, healthy skin, and lower pain responses. Low dose vitamin e from food sources can be helpful with pain and brain function. I love getting Vitamin E from Avocados. I like small doses of food based tocopherols at 5-20iu dose. This dose helps cell signaling and optimal gene expression.

Vitamin E is critical because it helps stave off inflammation by preventing the breakdown of PUFAs that we eat but these oils are an inflammatory gasoline in your body.

#5 B vitamins are critical for so many processes in your body. There are a number of B vitamins. Stress and poor diet ravage your B vitamin stores and you need all of them for energy, cell function, brain function, detoxification, immune function, and controlling inflammation. B6 and Folic acid (B9) are critical in inflammation. B12 is required to have in the right amounts for healthy inflammatory response. Food sources are liver meats, red and meat (grass fed). B6 sources are bell pepper, shiitake,and maitake. Food sources for B9 include spinach, blueberries, and zucchini. We can produce our own B12 in our gut when its healthy. If we don’t have enough acid in our stomach – which requires B1, B6, and Zinc we will NOT absorb B12, or anything for that matter in our gut. When we don’t break proteins down, we get inflammation in the gut which blocks B12 production.

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8 Signs and Symptoms of Vitamin D Deficiency

8 Signs and Symptoms of Vitamin D Deficiency

Vitamin D is an extremely important vitamin that has powerful effects on several systems throughout the body.

Unlike most vitamins, vitamin D actually functions like a hormone, and every single cell in your body has a receptor for it.

Your body makes it from cholesterol when your skin is exposed to sunlight.

It’s also found in certain foods such as fatty fish and fortified dairy products, although it’s very difficult to get enough from diet alone.

The recommended daily intake is usually around 400-800 IU, but many experts say you should get even more than that.

Vitamin D deficiency is very common. It’s estimated that about 1 billion people worldwide have low levels of the vitamin in their blood.

According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans .

These are common risk factors for vitamin D deficiency:

-Having dark skin.
-Being elderly.
-Being overweight or obese.
-Not eating much fish or milk.
-Living far from the equator where there is little sun year-round.
-Always using sunscreen when going out.
-Staying indoors.

People who live near the equator and get frequent sun exposure are less likely to be deficient, because their skin produces enough vitamin D to satisfy the body’s needs.

Most people don’t realize that they are deficient, because the symptoms are generally subtle. You may not notice them easily, even if they are having a significant negative effect on your quality of life.

Here are 8 signs and symptoms of vitamin D deficiency.

1. Getting Sick or Infected Often.
One of vitamin D’s most important roles is keeping your immune system strong so you’re able to fight off the viruses and bacteria that cause illness.

It directly interacts with the cells that are responsible for fighting infection .

If you become sick often, especially with colds or the flu, low vitamin D levels may be a contributing factor.

Several large observational studies have shown a link between a deficiency and respiratory tract infections like colds, bronchitis and pneumonia.

A number of studies have found that taking vitamin D supplements at dosages of up to 4,000 IU daily may reduce the risk of respiratory tract infections .

In one study of people with the chronic lung disorder COPD, only those who were severely deficient in vitamin D experienced a significant benefit after taking a high-dose supplement for one year .

2. Fatigue and Tiredness.
Feeling tired can have many causes and vitamin D deficiency may be one of them.

Unfortunately, it’s often overlooked as a potential cause.

Case studies have shown that very low blood levels can cause fatigue that has a severe negative effect on quality of life .

In one case, a woman who complained of chronic daytime fatigue and headaches was found to have a blood level of only 5.9 ng/ml. This is extremely low, as anything under 20 ng/ml is considered to be deficient.

When the woman took a vitamin D supplement, her level increased to 39 ng/ml and her symptoms resolved .

However, even blood levels that aren’t extremely low may have a negative impact on energy levels.

A large observational study looked at the relationship between vitamin D and fatigue in young women.

The study found that women with blood levels under 20 ng/ml or 21–29 ng/ml were more likely to complain of fatigue than those with blood levels over 30 ng/ml .

Another observational study of female nurses found a strong connection between low vitamin D levels and self-reported fatigue.

What’s more, the researchers found that 89% of the nurses were deficient .

3. Bone and Back Pain.
4. Depression
5. Impaired Wound Healing
6. Bone Loss.
7. Hair Loss
8. Muscle Pain

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8 Signs and Symptoms of Vitamin D Deficiency