The Top 3 Ways That You Can Improve Your Health Using the Vivoo App

The Vivoo app is revolutionizing the way that people are able to take care of their bodies. Instead of going to a doctor’s office and having to wait to get test results, people can use Vivoo strips to test their body’s overall health right at home. After using a urine strip, people have the opportunity to check what their body needs more or less right from an app on their phone. Not only is Vivoo convenient, but it can also play a vital role in a person’s overall health, wellness, and nutrition.

Vivoo strips, as well as the app, may be able to tell you something about your body that you didn’t know before. If you haven’t used Vivoo strips, it will be worth your while to do so. This post will detail the top 3 ways that the Vivvo app can improve your overall health and nutrition.

Improve Your Health to Become a Better You Using Vivoo

Vivoo strips and the Vivoo app are ideal for anybody that wants to improve their overall health. Whether you are a college student, a mother of three, or even a person that is utilizing in-home senior care, you will benefit from all Vivoo has to offer. The Vivoo app has various benefits such as:

  • Tracking UTIs
  • Tracking infections in the body
  • Monitoring liver function
  • Monitoring kidney function

In addition to these outstanding benefits, Vivoo also can play a key role in improving your body’s nutrition; here’s how:

1.   Track Your Ketones

Ketones are crucial in the body’s overall health and wellness as they are chemicals that the body creates when it breaks down fat to use as energy. In other words, the body makes ketones when it doesn’t have enough stored glucose, also known as sugar, into energy. For most people, their body only produces a small number of ketones (with the exception of those doing a ketogenic diet or those suffering from a chronic condition).

Ketones that are not used for energy will spill into the urine and when using Vivoo strips to improve your health, you will be able to track your ketones. Ketone‌s come‌ ‌in‌ ‌two‌ ‌main‌ ‌forms:‌ ‌BHB‌ ‌and‌ ‌AcAc.‌ ‌BHB‌ ‌is‌ ‌the‌ ‌dominant‌ ‌ketone‌ ‌and‌ ‌increases‌ ‌relative‌ ‌to‌ ‌AcAc‌ ‌during‌ ‌ketosis; Vivoo strips measure the urine’s acetoacetate (AcAc) level to determine whether or not there are too many ketones in it or not.

Vivoo strips can improve your health by letting you know if you have high levels of ketones in your urine which are dangerous for the body. Too many ketones may also be a sign of diabetes.

The Top 3 Ways That You Can Improve Your Health Using the Vivoo App

2.   Understand How PH is Linked to Nutrition

Vivoo strips measure the urine’s acidity and alkalinity levels which are determined by the body’s fruit, vegetable, and meat intake. The pH of urine provides valuable information about how one’s diet is impacting his or her overall health, especially in regards to the kidneys.

Vivoo strips will be able to tell you if your urine is acidic, alkaline, or optimal and will be able to offer suggestions as to what foods to eat to improve your pH balance which will improve your health.

3.   Check Your Hydration

Hydration is key to living a healthy life and maintaining a healthy diet. When one isn’t hydrated, not only will the body not perform at an optimal level, it will also likely feel lethargic and weak. Hydration has a direct impact on our heart, muscles, and brain and is also imperative for flushing our body of bad bacteria. However, staying hydrated can be challenging for some people. In fact, many people are dehydrated and don’t even know it. Vivoo strips are a solution to this issue.

Vivoo strips will analyze your hydration level and will tell you:

  • How to reach your optimal hydrated stated
  • What you can do to stay hydrated
  • How much water you should drink every day
  • How to maintain your electrolytes

Vivoo strips will measure the urine’s specific gravity to provide you with specific information about your hydration status. It will be in your best interest to take advantage of this information in order to improve your health.

Take Advantage of Vivoo Strips Today

Vivoo strips may be able to tell you things about your body you didn’t know and may even be able to help you understand things you didn’t understand before about why you feel a certain way. Don’t wait at doctor’s offices to find out what your body needs more or less of, find out right in the comfort of your own home. The Vivoo app will give you quick results in order to help you become the healthiest you possible. With the information you find, make it a point to try to improve your nutrition and then retest using Vivoo strips and the Vivoo app.

 

What Is Fatigue and Why Is It Important?

Fatigue is generally defined as being extremely tired and weak, either mentally, physically, or both. Mental fatigue is characterized as having difficulty concentrating or making decisions, having feelings of unhappiness and pessimism, lack of energy, and trouble with problem-solving or planning. 

Physical fatigue is described as having a problem physically doing the things that you had previously been able to do. But it is more than just being tired and exhausted. It can be recognized as a lack of physical energy and motivation to complete tasks. Fatigue can be experienced by anyone, but it usually affects adults. 

What Is Fatigue and Why Is It Important?

Causes 

Fatigue is only a symptom, not a disorder. It can arise from many causes that are linked with lifestyle, workplace, medical conditions, and emotional issues. Those four categories may include many different situations.

1. Lifestyle-Related Causes

Sleep problems are about a person’s lifestyle. Too much sleep or a lack of sleep are both causes of being tired and having difficulty in focusing. The ideal amount of sleep varies from person to person, but it is commonly considered to be nearly 8 hours. Sleeping more than 10 hours may especially cause lethargy. In addition, environmental disturbances can affect the quality of sleep. Outside noises, the snoring of another person in the bedroom, or a poor-quality bed can all influence our sleep and may cause fatigue.

What Is Fatigue and Why Is It Important?

Other lifestyle factors may come into play as well. Using alcohol or drugs affects the nervous system in a negative way. This disrupts the function of melatonin, a hormone that is excreted while sleeping. 

Physical activity improves positive thinking, reduces stress, and provides energy. Lack of physical activity or too much physical activity can affect mental wellbeing.. 

An unbalanced diet may cause one to become overweight or underweight. Balanced nutrition provides enough vitamins and minerals to keep our bodies healthy and protect our psychological health.

2. Workplace-related Causes

When our stress level increases due to work, we may encounter psychological problems. Both unemployment and too much work can be sources of stress. 

What Is Fatigue and Why Is It Important?

Secondly, Bullying, and insufficient income, the negative attitudes of colleagues, or dissatisfaction of position may all cause a negative emotional mood and an unhealthy mental state.

3. Emotional Conditions

Fatigue is a symptom of some psychological disorders such as depression, anxiety, and eating disorders. 

Depression may surface as feelings of loneliness or hopelessness, being tired all the time, and constant feelings of unhappiness. People who experience depression generally have chronic fatigue.

Symptoms of anxiety may include rapid heartbeat, general weakness, negative thinking, lack of energy, nausea, and loss of appetite, all of which affect a person’s emotional and physiological well-being. 

What Is Fatigue and Why Is It Important?

Finally, eating disorders may show themselves as unhappiness about body image, depression, being tired and weak due to a lack of sufficient minerals and vitamins.

There are other situations that may affect our mental health as well, like grief, divorce, and alcohol/drug abuse. They can create feelings of tiredness, weakness, and loneliness, and a lack of motivation. Therefore, the situations may cause depression, post-traumatic stress disorder, or one of many other mental disorders.

4. Medical Conditions

There are many diseases that list chronic fatigue as one of the symptoms. Heart and lung conditions, chronic pain, cancer, systemic lupus, diabetes, hyperthyroidism, hypothyroidism, traumatic brain injury, and diseases due to endocrine and metabolic reasons all have symptoms of being tired and weak. In addition, their medications can have side effects, one of the most important being chronic fatigue.

Process of Diagnose

Chronic fatigue is an indication of many disorders. Therefore, diagnosing why a person has this symptom may take a long time. It is important to find the underlying reason behind the fatigue and whether it is mental or physical. This requires knowing the patient’s medical history, a detailed examination and physical tests by a doctor.

Treatment Process

The treatment process is the same as the diagnosis process. The main thing is finding the underlying reasons for the fatigue. Accordingly, the doctor will decide how a person who is suffering from this symptom will be treated. Medications, vitamins, supplements, and exercise are generally used in treating a disease in which one of the indicators is fatigue.

Why Are The Symptoms of Fatigue Important?

Physical fatigue can be treated by medications, vitamins, or supplements. However, physical health problems may affect your social life due to additional needed resting time, visits to clinics or hospital stays, or additional worry because of health issues. Furthermore, those problems may cause you to have mental fatigue. 

Vitamins

Mental fatigue can affect the quality of our decision-making and information processing in the brain. In addition, it affects the quality of your social, business, and family life. Mental tiredness and weakness reduce your productivity, motivation, and planning skills and increase the focusing time. For example, you may not get ready for an important meeting because of a lack of productivity. You may not spend enough time planning your daughter’s first birthday party because of a lack of concentration. You may not want to go out with your friends because of the negative mood you were left in after your disappointing business meeting.

As you can see, all of the processes are linked together. Therefore, fatigue is a symptom that you should look into right away.

 

Related: Mental Health is Just as Important as Physical Health

 What You Need to Know About Urinary Tract Infections

Urinary tract infections, most commonly referred to as UTIs, are infections in any part of the urinary system, including your kidneys, bladder, urethra, and even your ureters. The most common UTIs are in the bladder and the urethra. UTIs are usually described as uncomfortable and annoying as they make it uncomfortable to urinate and give people the constant urge that they have to urinate, even when they don’t. UTIs are not uncommon in people, however, they should be taken seriously and people should know the basics of what a UTI is.

Some people are more prone to bladder infections than others, and some UTIs are more serious than others. In order to prevent, treat, and understand UTIs, it’s important that you know the answer to some frequently asked questions. Here is what you need to know about UTIs.

What Are the Symptoms of a Urinary Tract Infections?

What Are the Symptoms of a Urinary Tract Infection?

UTIs can go undetected for quite a while, or sometimes they can cause irritating, painful, and uncomfortable symptoms. The most common symptoms of a UTI include:

  • A strong, persistent urge to urinate
  • A burning sensation when urinating
  • Passing frequent, small amounts of urine
  • Urine that appears cloudy
  • Urine that appears red, bright pink or cola-colored — a sign of blood in the urine
  • Strong-smelling urine
  • Pelvic pain, in women — especially in the center of the pelvis and around the area of the pubic bone

If you are experiencing any of these symptoms, you should go to a doctor right away in order to get treatment to make the pain/discomfort go away and to stop it before it turns into a kidney infection.

Who and How Can I Get a UTI?

Who and How Can I Get a UTI?

UTIs are caused when bacteria enters the urinary tract through the urethra. Both men and women can get UTIs, however, UTIs are most common in women and it will typically affect her bladder and urethra. However, men over the age of 70 are the second demographic that is at the most risk because they sometimes have trouble emptying their bladders. An expert from a senior living community in NJ said that she has seen this with residents. Likewise, people of all ages can get UTIs.

UTIs can be caused by a number of different things such as:

  • Sexual intercourse, especially if more frequent, intense, and with multiple or new partners
  • Diabetes
  • Poor personal hygiene
  • Problems emptying the bladder completely
  • Having a urinary catheter
  • Bowel incontinence
  • Blocked flow of urine
  • Kidney stones
  • Some forms of contraception
  • Pregnancy
  • Menopause
  • Procedures involving the urinary tract
  • Suppressed immune system
  • Immobility for a long period

Importance of Drinking Water

How Can I Prevent a UTI?

It’s important to be as proactive as possible when it comes to preventing a UTI. Not only are urinary tract infections painful and uncomfortable, but they can also lead to kidney infections, increased risk of delivering a premature baby, and septicemia (bacteria in the blood). Some easy and precautionary ways you can prevent a UTI include:

  • Drink plenty of water.
  • Urinate often
  • Don’t hold it
  • Keep your genital area clean
  • Empty your bladder before and after sex

Another outstanding way to prevent a UTI is by using a urine tracking app called Vivoo. This easy to use tool requires you to urinate on a test strip, scan it using the app on your mobile phone, and from there, will give you lifestyle and health recommendations and suggestions. This is an outstanding technology that may change the way that people prevent UTIs.

Does Vivoo Really Work?

The answer is yes! Vivoo is an app like no other and provides quality and trustworthy results to ensure that anyone who is using it is getting accurate results. Vivvo’s goal is to keep users healthy and to help them be proactive when it comes to UTIs and overall health and wellness. Vivoo will provide results for 10 different things :

  1. Wellness
  2. Water
  3.  pH
  4. Immunity
  5. Kidney
  6. Liver
  7. UTI
  8.  Ketone

Learn Your Body's Needs with Home Urine Test Strips - Vivoo

In fact, one of our writers used Vivoo to understand how exactly it worked and to reap the benefits of this innovative health technology. Her results are as follows:

– Wellness: Moderate6.8/10

– Water: Dehydration2/10

– pH: Acidic 2/10

– Immunity: Great10/10

– Kidney: Great10/10

– Liver: Great10/10

– UTI: No Risk10/10

– Ketone: Great10/10

She says she was pleasantly surprised with the results and is happy that she sees areas where she can improve in order to aid in her overall physical wellbeing. She added that she would recommend this to a friend in a heartbeat as this may be the future of UTI prevention.

Urinary Tract Infection

What are the Treatments?

If you do in fact end up contracting a UTI, don’t worry, there are a handful of simple treatments that you can do before you have to worry about the infection turning into something more serious.

Depending on the severity of your UTI, you may want antibiotics that you can get after going to your doctor. In addition to antibiotics, some treatments include:

  • Drinking plenty of fluids; being hydrated will help you flush out bad bacteria
  • Increase your vitamin C intake; vitamin C will kill bacteria and will help prevent any future UTIs
  • Take a probiotic; this will help your body regulate the good bacteria in your body
  • Drink unsweetened cranberry juice; cranberry juice will get rid of bad bacteria in your body

Understanding UTIs

It’s important that you understand UTI’s. Whether you are suffering from a UTI, or are taking preventative measures against one, it’s best that you understand what is going on in your body. If you think you may have one, call your doctor, and be sure to practice some of the above preventative measures.

 

Related: Making Your Urine More Alkaline Naturally

 

Making Your Urine More Alkaline Naturally  

The pH scale is used to indicate the acidity or alkalinity of a liquid. While 7.0 pH indicates neutral, values lower than 7.0 are acidic and those higher than 7.0 are alkaline. The fluids in our bodies also have a wide range of acidity related to their functions. For example, the pH of the stomach ranges from 1.3 to 3.5, while the skin and vagina are between 4.0 and6.5. The pH value of urine can be between 4.5 and 8.0, and values in this range are considered to be normal urine pH levels. 

Optimal pH Value of Urine 

When we look at the kidneys, we see that they work as a filter to neutralize the blood pH from acids and alkalies and keep the blood pH between 7.35 and 7.45. Excess water, salt, electrolytes, and chemicals are excreted, which makes the urine a good indicator of overall health. 

An optimal urine pH is generally between 6.0 and 7.0. The American Association for Clinical Chemistry determines the average value of urine pH to be 6.0. As we mentioned in our Vivoo pH box blog, the daily nutritional consumption directly affects the acidity or alkalinity of your urine. Values lower than 7.0 are acidic, and values higher than 7.0 are alkaline. Generally, people tend to have more acidic urine due to their eating habits. 

Vivoo pH box - normal urine ph

Having the optimal pH balance is critical for the peak performance of hundreds of enzymes in our bodies. If your urine is acidic, adding more alkalizing foods to your diet will have a significant benefit to your health. Remember that it is important to maintain a healthy and balanced diet.

Acidifying foods:

  • Grains
  • Soda
  • Protein-rich foods
  • Foods high in sugar
  • Fish

Alkalizing foods:

  • Most vegetables
  • Most fruits
  • Nuts
  • Herbs

Water consumption, exercise, kidney health, diseases, and medications also can change the pH of your urine. 

veganism

A lower than optimal urine pH can be indicated by the following conditions:

  • Diabetes
  • Diarrhea
  • Starvation
  • Dehydration
  • Kidney stones

A higher than optimal urine pH can cause the following issues:

  • Vomiting
  • Kidney stones
  • Urinary tract infections
  • Kidney-related disease
  • Asthma

Why You Should Track Urine pH

Urine tests can give critical information about your overall health, showing whether you are living a healthy lifestyle or not. Protein intake, glucose intake, hydration, alcohol consumption, and exercise can affect your kidney function. With Vivoo strips,  you can test your urine and get more precise information and nutritional recommendations to have a more balanced urine pH.

Making Your Urine More Alkaline Naturally  

Why Make Urine More Alkaline

Changing your diet can cause urine pH to become less acidic, which can help support a healthy bladder. High acidity can lead to weakened body functions, causing inflammation, digestion problems, joint aches, muscle and bone loss, weight gain, sugar cravings, and brain fog. You can try these natural methods to make your urine more alkaline.

  1. Avoid alcohol and coffee.
  2. Reduce your red meat consumption.
  3. Increase hydration.
  4. Boost vegetable intake.
  5. Consume fewer fatty foods.

Keep in mind that these are general suggestions, and these foods can have different effects on different people. You can try a Vivoo test to get more personalized nutritional and lifestyle advice.

 

Related: Vivoo pH Box

 

What Is The Impact of Social Media? Positive & Negative Effects

Social Media Day is observed every year on June 30th. It was launched by Mashable in 2010. This day’s main purpose is to recognize social media’s impact on global communication and to bring the world together to celebrate it.

Social media is a way of communicating. It’s how people interact and share things with their family, friends, and the world in a simple and fast way. Moreover, it has become a big part of our lives and many of us use it every day.

Social Media Day: What Is The Impact of Social Media? Positive & Negative Effects

3 Facts About Social Media

  1. Young adults spend more time using social media than doing any other activity. 
  2. Sixty-five percent of all American adults and 90% of young adults in the U.S. now use social networking sites.
  3. According to a University of Pittsburgh School of Medicine report, the participants who spent the most time on social media throughout the day had 2.2 times the risk of reporting eating and body image concerns, compared to their peers who spent less time on social media.

Effect of Social Media on Our Eating Habits and Diet 

Around 40% of the world’s population spends an average of two hours every day using social media. With social media playing such a big part in our lives, how does it affect our well-being and eating habits? Does it trigger emotions like anxiety, stress, depression, low self-esteem, and loneliness? Or does it make us feel better about ourselves and the world around us?

Social Media Day: What Is The Impact of Social Media? Positive & Negative Effects

Did you know that the most-liked photo on Instagram is an egg, and pizza is the most Instagrammed food? Food is a big part of social media. Moreover, it’s nearly impossible to scroll through any feed without seeing pictures of food, recipes, and food-related videos. Have you ever wondered how all of this exposure to food affects your eating habits?

Related: A Guide to Intuitive Eating

Positive Impacts of Social Media

Social media can have many positive effects on our eating behaviors.

  • It can give you the opportunity to reach out to anyone. For example, you can connect with life coaches, doctors, or dietitians via direct messages.
  • Social media helps us express ourselves through what we cook or eat.
  • It makes us creative and allows us to share with other people.
  • Viewing social media inspires and motivates us to try new things.
  • It gives us easy access to healthy recipes.
  • We can learn more about nutrition and diet from social media.

Social Media Day: What Is The Impact of Social Media? Positive & Negative Effects

  • It can be a great way to relax, which can also be positive for your mental health and well-being.
  • Social media helps us to find other people like ourselves. This can be especially important for people who are dealing with eating disorders or body image issues as it allows them to build a community.
  • It can connect you with similar people, which can make you feel accepted and support you emotionally.

Negative Impacts of Social Media

There can also be some negative effects of social media on our eating behaviors.

  • Social media is directly associated with negative body image and the idealization of thinness, which is associated with eating disorders.
  • You can experience bullying or harassment about your body image on social media.

Negative Impacts of Social Media

  • Inactivity caused by excessive viewing of social media can increase body weight, which can lead to obesity. Studies show that television viewing time is positively associated with BMI (Body Mass Index).
  • If you compare yourself to social media models, it can make you feel inadequate and lower your self-esteem.
  • It may increase the use of laxatives, diet pills, or diuretics to lose or control weight.
  • Social media can take over your world and distance you from real-life and in-person communication.
  • Not all online information is true. It is easy to be misled by false information found on social media.

Positive Impacts of Social Media

  • Staying online instead of doing other important things like eating, sleeping, spending time with others, or exercising can have a negative impact on your health.
  • Social media can lead to feelings of depression or anxiety, which can cause emotional eating

Conclusion

Social media makes our lives easier and has both positive and negative effects. It would be wrong to say that it’s only bad for us. However, it affects people differently, depending on conditions and personality traits. Just be sure to spend a low to moderate amount of time on social media. Therefore, don’t let it take up the major part of your day or your life. If you feel that it has a negative impact on your life or you are experiencing feelings of depression or anxiety, talk to someone or seek professional help. You don’t have to deal with this on your own.

 

Related: Steps to Building a Strong Relationship with Food

 

Tips for Meeting Your Vitamin D Needs While Indoors

Vitamin D is one of the oldest hormones thought to have existed for 750 million years. This hormone, which is in a different form on human skin, turns into vitamin D with the help of sunlight and the liver. It is important to recognize that we haven’t been getting enough sunlight, which is the best source of vitamin D.

Vitamin D deficiency is an important health issue in 50% of the world population. New research shows that vitamin D can help prevent various diseases, such as depression, diabetes, cancer, and heart disease. Vitamin D is a fat-soluble vitamin that helps absorb calcium, promoting the growth and mineralization of our bones. Vitamin D also plays a role in various functions of the immune, digestive, circulatory, and nervous systems.

1. What is the Recommended Daily Intake of Vitamin D?

Vitamin D deficiency is a common condition and its prevalence varies by geography. Adult people who have an average level of vitamin D in the blood below 20 ng/dl have a vitamin D deficiency.

Tips for Meeting Your Vitamin D Needs While Indoors

Vitamin D requirements vary between 700-1300 mg/day, depending on age mostly. Getting to know vitamin D sources, and knowing how much we can consume, prevents vitamin D deficiency.

Oily seafood

Oily fish and seafood are natural sources of vitamin D. You can meet most of your daily vitamin D requirements with just 3.5 ounces (100 g-670 IU) of cooked salmon.

Vitamin D is also found in other natural sources, such as mackerel, herring, cod liver oil, and salmon.

Fish oil or cod oil meets 62% of your daily vitamin D needs (1 portion= 1 tsp 440 IU)

Tuna meets 32% of your daily vitamin D needs. (1 portion= 168 g 228 IU)

Mushrooms

Mushrooms

Mushrooms, just like humans, make their own D vitamins thanks to sunlight. Sunlight-like UV lamps used when producing mushrooms trigger vitamin D2 production. To avoid poisoning, buy the mushroom at the markets. Portobello mushrooms and mushrooms grown with UV light meet half the daily vitamin D needs. (1 portion=1/2 cup 316 IU)

Egg Yolk

Studies show that eggs obtained from chickens grown in pasture contain up to 20% of the daily vitamin D requirement.  In general, an egg meets 18% of your daily vitamin D needs. (1 portion= 78 g 44 IU)

Dairy Products

Dairy products are important sources of vitamin D due to the animal fat they contain.

Whole milk provides 18% of your daily vitamin D needs. (1 portion= 1 cup 128 IU)

Yogurt meets 17% of your vitamin D needs depending on its type.  (1 portion= 175 g  120 IU)

Dairy Products

Related: Facts About Dairy Foods

Products Enriched with Vitamin D

Other foods can be enriched with vitamin D because it’s generally in low supply.

Foods such as margarine, cheese, orange juice, soy-almond milk, bread, and cereal are enriched with vitamin D

Soy milk provides 16% of your daily vitamin D needs. (1 portion= 1 cup  116 IU)

Fortified ready-to-eat cereals meet an average of 7% of your daily vitamin D needs. (1 portion=1 cup 56 IU)

Fortified orange juice meets 14% of your daily vitamin D needs. (1 portion= 1 cup 100 IU)

Margarine meets 8.5% of your daily vitamin D needs. (1 portion= 1 tbsp 60 IU)

Some people may need much higher vitamin D doses to raise low vitamin D levels. A qualified healthcare professional must decide on this dose. Otherwise, there may be a risk of vitamin D toxicity.

Getting Vitamin D From Window

 2. Increasing Sunbathing Time

Vitamin D is called the “sunlight vitamin”. Our body needs sunlight to use vitamin D. Skin type, gender, clothing, nutrition, food supplement use, BMI, and degree of urbanization affect the level of vitamin D in the blood.

Skin color

 Melanin pigment in the skin blocks vitamin D. The need for vitamin D increases in people with darker skin because they have more melanin.

Geography

Vitamin D production is high in people who get direct sunlight. There are studies on the differences in vitamin D production in people living in tropical and cold climates.

Clothing

Clothing styles that cover the face, arms, and hands can prevent enough vitamin D intake. Additional exposure to sunlight can increase your vitamin D intake. Just try to avoid the time when the sunlight is most dangerous, between 10 am and 3 pm.

Tips for Meeting Your Vitamin D Deficiency While Indoors

Getting help from supplements

The USDA listed the foods to which vitamin D could be added in 1980 and showed the market availability of these foods. The Food and Drug Administration has paved the way to enrich some foods with vitamin D. These foods are calcium-fortified juice, some cereal and pasta products, yogurt, and some cheese and cheese products. There are two forms of vitamin D: D2 (herbal) and D3 (animal). Supplements allow you to take the vitamin you need with a single dose, but you should consult your doctor. In rare cases, an overdose may occur, causing toxicity.

Vegan

There are two types of vitamin D. Vitamin D2 is a herbal vitamin. If you are a vegan, you can buy vitamin D2 supplements from lichen or mushrooms at specialty stores.

 

Related: Importance of Getting Enough Vitamin D

 

National Hydration Day | June 23  

Aiming to raise awareness of hydration, June 23rd is National Hydration Day in the United States. Our body needs water to survive, especially during summer. The water you take in regulates your body temperature, bowel movements, and enhances skin health. When your body lacks and needs water, you are dehydrated. It can lead to kidney stones, fatigue, and skin and gut health problems. Sustaining the water in your body is vital, which is why you should consume plenty of water, especially on hot days. On this National Hydration Day, let’s understand the importance of water and hydration for our body and change our habits in a healthy way.

Hydration is one of the most important processes for your body to function. Cells, tissues, organs, and systems all need water to work properly. Hydration of the body primarily occurs by drinking water. Other ways you can hydrate your body are by drinking liquids and eating foods with high water content. The water you consume throughout the day carries nutrients to cells and clears toxic material and metabolic waste from cells.  As you take in water, some of it is lost by sweating or excretion, and your body balances the water in you.

Sportive Woman Drinking Water to Hydrate Her Body

Importance of Hydration

Water regulates essential functions in your body, and hydration helps to:

-Balance body temperature

-Lubricate joints

-Reduce the risk of infections

-Increase sleep quality

-Excrete toxins out of the body

-Have better brain function

-Enhance healthy skin

-Absorb more nutrients

-Make you energetic

-Speed up weight loss and toxin removal

Daily Needs for Adults

Nearly 60% of our body consists of water, and it’s very important to sustain this level. The Food and Nutrition Board recommends women drink 91 ounces and men drink 125 ounces of water on average. There are many other factors that affect your water consumption, such as body mass, age, the climate you live in, and physical activity. Generally, it is best to listen to your body, but you can use some calculations to see the precise amount you need for your body and activity level. 

National Hydration Day | June 23  

How to Calculate Your Daily Hydration 

There are several factors (like age, body weight, and activity levels) used to calculate your optimal daily water consumption. Here are the steps to follow:

1. Divide your weight (in pounds) by 2.2- that’s your weight in kilos.

2. According to your age, multiply this number by:

      40- If you are younger than 30

      35- If you are between 30-55 

      30- If you are older than 55

3. Divide this number by 28.3

That number is how many ounces of water you need to drink. You can also divide this number by 33.8 to see your optimal water intake in liters.

National Hydration Day | June 23  

When you exercise, your body needs more water than your daily amount because you lose more water when you sweat. It’s advised to drink an additional 12 ounces for every 30 minutes you exercise:

  1. Divide your exercise minutes by 30.
  2. Multiply by 12. That’s the additional water you need to drink in ounces.
  3. Add this number to your previous daily consumption in ounces.

National Hydration Day can be a guide for you to see your precise water needs allowing you to adjust your water consumption.

Water’s Effect on Metabolism

Hydration and metabolism are the two essential processes for our health. We all know that increasing our hydration will help us to become healthier and lose weight easier, but how does it happen? Metabolism is the overall term for the chemical reactions in our bodies that keep us alive, and this system needs water to function. When you become dehydrated, your body can’t create or burn energy, and metabolism slows down. When you hydrate your body, glucose transport restores and insulin sensitivity increases. The good news is that these factors, overall, enhance weight loss. 

How much of your body is water?

Some research showed that drinking 0.5L of water (approximately 17 oz) increases metabolic rate by 30% for a period of time. The elevation starts in 10 minutes and peaks after 30 minutes. Approximately 100 kj energy is used in order to heat the water you drink from room temperature to body temperature. 

Learn Your Hydration Level by Vivoo

Vivoo knows the importance of water for your body, which is why it gives insight on yourhydration level. The body’s water balance shows the difference between water loss and intake based on urine specific gravity. Your kidneys are responsible for water balance. They can produce more or less urine according to your hydration level. Vivoo determines your hydration level based on the concentration of the urine. You can change your daily habits to optimize your water intake. On National Hydration Day, if you want to give a gift to your body, you can try Vivoo and make some positive changes for your health.

Vivoo Water Advice

How to Hydrate More

-Drink water after you wake up. This will make a fresh start for your body.

-Keep a water bottle in your sight.

-Choose sparkling water instead of sugary sodas.

-Increase your vegetable and fruit intake, especially the ones with high water content.

-Add cinnamon, lemon, mint, or fresh fruits to your water to have a different taste.

-Keep track of your water consumption. You can use apps that will keep you motivated.

-Drink water when you feel hungry since sometimes thirst can be confused as hunger.

-Celebrate National Hydration Day by drinking water.

 

Related: The Ultimate Guide to How Much Water You Need to Drink

 

Yoga for Beginners: 6 Yoga Practices for the Beginner Yogi

Yoga is an extremely popular form of exercise, chosen for its impressive impact on both the mind and body, but it is clear that some people still shy away from trying it. We get it! Starting something new can be a bit daunting! Someone might feel they aren’t in the right physical shape to do yoga, or that they aren’t flexible enough (you are, and you are). Everyone begins somewhere!

There can be a misconception that yoga is simply meditating with your legs crossed. Yoga, in reality, can be challenging for any beginner, and not just physically. There is a mental and psychological component, as well. Choosing a style, an instructor, or a studio that satisfies our needs physically, spiritually, and mentally is very important.

The good news is that you are in the right place to begin your exploration into yoga. Here are six basic yoga tips for beginners!

1. Choose your style of yoga.

There are different styles of yoga, and choosing one that will keep you motivated is important. If you find the right style, you’ll find that the practice benefits your overall physical and mental wellbeing. 

One of the first things you should consider is what, exactly, you want from your yoga practice. Do you want to sweat a lot and really push yourself to become stronger? Is yoga going to be something you practice to reduce stress and increase flexibility through calming exercises? These questions are your first essential step into yoga. 

Vinyasa Yoga, Bikram Yoga, and Ashtanga Yoga are yoga practices that will make you sweat. Don’t dive in quite yet, let’s see what that means for those who practice them.

Vinyasa Yoga

This yoga is a type of Hatha Yoga, and is mainly focused on breath-motion synchronization. This yoga has movements that change with the breath cycle, meaning one pose will be held during inhalation, and during exhalation, that pose will change again. The poses are lined up one after the other to form a beautiful dance-like choreography. Each pose has a meaning that brings your body to a peak pose during the choreographed pose sequence. Since each pose is linked to each breath, this can become quite fast-paced, and can be considered a cardio class.

Bikram Yoga

Bikram Yoga, aka Hot Yoga, has 26 basic poses that are performed one after another in a room heated to 104F (40C). The heated environment helps the body to relax and stretch, opening up the body better. If you like your workouts hot and routine-based, then this practice may be right for you.

Ashtanga Yoga

Ashtanga Yoga is similar to Vinyasa Yoga in that it is practiced based on the breath cycle, however Ashtanga Yoga poses are specifically sequenced. Again, we see the poses moving from one to another like a choreographed dance. This is a stricter practice that involves increasing stretching and breath control.

On the other end of the yoga spectrum, we have slower-paced and less intense yoga practices. These practices allow you to stay in a position for a longer period of time, stretching slowly in each pose without increasing their heart rate. If sweating isn’t your thing, try one of these two styles.

yoga practices

Yin Yoga

Yin Yoga has fewer poses than other practices, but those poses help for between 5 and 10 minutes. Modifications can be made to each pose to help increase the stretch level of the poses. Another attribute that separates Yin Yoga from other practices is that there are no standing poses. All poses are performed on the ground. This very slow practice is very calming on the nervous system and increases the relaxation of the mind.

Hatha Yoga

Hatha Yoga strengthens your body while also not causing you to sweat a lot. The poses are the same as Vinyasa and Ashtanga Yoga, however, you remain in each pose for 3-5 breath cycles, and the focus is on the large muscle groups.

2. Find your instructor or studio.

There are many ways you can practice yoga. You may choose to hire a private instructor, go to classes, or watch YouTube videos. Take the time to explore different options so you choose the instructor that is right for you. The right instructor can feed your motivation to continue, just like a bad instructor can suck any inspiration you have out of you. Eddie Modestini, a student of K. Pattabhi Jois and B.K.S. Lyengar, said that it is very important to find a teacher to lead a beginner yogi down a path that will help us to discover ourselves.

yoga practices with instructor

If you choose to enroll in a class, make sure the class is at a beginner level with a style you are comfortable trying. Don’t hesitate to try different studios and instructors within your chosen style to find the right fit for you. Be patient, it may take a few tries. 

3. Recognize your limitations, and do not compare.

Being honest with yourself and accepting your limitations is an important part of your yoga journey. Since yoga is not purely physical practice, acceptance of yourself as you are is one of the first steps for yoga. Yoga poses are called “asana”. Asana is one of the eight limbs of Yoga. Another limb is called “yamas”, and this refers to abstinence. That practice of abstinence is about learning restraint and respecting the limitations that come with the restraint. Within yamas is another term, satya. “Satya” refers to truth, and learning to be truthful in one’s thoughts, speech, and action.  The principle of compassion and nonviolence toward all living things, including oneself, is known as “ahimsa”. 

We can very easily see many yogis doing advanced poses (asana) on social media, and this can make us impatient to advance as quickly as possible. Some people in a beginner class may have a bit more practice with poses than we do, and practice more intermediate moves. Don’t let this push you beyond what you are ready for. Being honest with ourselves is one of the important tenets of practicing yoga. Comparing our journey to someone else’s journey is fruitless. Let’s keep our focus on ourselves and our own growth.

4. Modify poses, and use variations.

As we said before, there are a lot of asanas (poses) in yoga. Determining which poses are suitable for your level may be difficult for a beginner yogi. If you decide you want to try a pose to see if you are ready for it, remember that there are probably modifications for it to smooth your transition into it. You can use different equipment (books, chairs, yoga blocks or belts, etc) around you to help modify your workouts and transition into more difficult poses.

Yoga for Beginners: 6 Yoga Practices for the Beginner Yogi

5. Practice daily.

The idea of practicing every day may seem like a lot, and since yoga can be more difficult for beginners, practicing daily may seem like an ordeal. Yoga helps to strengthen your muscles while stretching them and increasing their flexibility. That means that regular practice will take you to the next level with your strength and flexibility. This doesn’t mean practicing for hours on end. It could mean that you do as little as 5-6 sun salutations.

6. Select your clothes and mat.

You actually don’t need specific clothes or a mat to practice yoga, but a sticky mat can make your practice more comfortable. Sticky mats can help provide the support you need and prevent injuries from sweaty hands and feet. And for clothes…well, we all know we feel a bit more motivated when we have some fresh clothes or equipment.

You are now ready to go forth and begin your yoga journey! Roll out your mat, respect your body, be patient, just practice, and you’ll feel great.

Related: Yoga and Menstruation: Poses to Avoid and Poses that Help

National Men’s Health Week

On the 10th-16th of June, the world celebrates National Men’s Health Week. This week’s main goal is to raise awareness of preventable health issues that affect men and focuses on early detection and treatment of diseases.

Top 3 Health Facts Men Need to Know

  1. Men live 4.4 years less than women because of health risks and must be more careful.
  2. The top cause of death in men is heart disease.
  3. Other death causes are cancer, injuries, stroke, HIV, and suicide, which is higher in men.

Prostate Cancer

Prostate cancer is the number one cancer among men in the United States (according to the National Cancer Institute). About 30,000 men die of prostate cancer each year.

Prostate cancer occurs in the prostate, which is a small walnut-shaped gland in men that produces the seminal fluid that nourishes and transports sperm.

Some men are at higher risk than others. These risk factors are age, race, family history, and obesity.

Obesity Among Men

Weight is one of the important factors in men’s health. Men generally carrying weight around the stomach area have an increased risk of developing heart disease, type 2 diabetes, stroke, and some cancers, including kidney, prostate, and bowel cancers. According to an American Cancer Society study, obesity increases the risk of future prostate cancer.

If you have a waist size of over 102 cm (about 40 inches) or if your BMI is higher than 27.5, you are at a higher risk.

Alcohol

Alcohol consumption is higher in men, which risks the general quality of men’s health. Regularly drinking more than 14 units a week risks damaging your health and can contribute to an increased risk of cancers, heart disease, and stroke, liver disease, brain damage, and damage to the nervous system.

National Men's Health Week

To keep health risks low, you should:

  • limit the total amount of alcohol drunk
  • switch to lower alcohol percentages, like wine or gin-soda
  • drink slowly, with food, and alternate with water

Exercise

Increasing physical activity has potential effects on improving physical and mental health. It also helps to reduce the risk of chronic diseases, improves sleep, helps with stress management, and weight maintenance.

National Men's Health Week

Exercise recommendations for adults are:

  • at least 150 minutes of moderate-intensity aerobic activity, plus muscle-strengthening activities on two days or more of the week.
  • OR 75 minutes of vigorous-intensity aerobic activity, plus muscle-strengthening activities on two days or more of the week.
  • OR a combination of moderate and vigorous aerobic activity every week, plus muscle-strengthening activities on two days or more of the week.

Related: 12 Best At-Home Workouts You Can Do Without Any Equipment

Top Tips For Men’s Health

1. Maintain a healthy weight – being overweight or obese is a risk factor.

2. Eat more fiber – add oatmeal, wholewheat pasta or bread, brown rice, beans, and legumes to increase fiber intake.

3. Keep track of your red and processed meat intake – aim to eat red meat less than 2-3 times a week. Instead, add chicken, turkey, and fish.

4. Reduce saturated fat consumption– reduce or cut out packaged foods like biscuits, cakes, pies, chocolate and cream, and fried foods. Choose unsaturated fats, such as avocado, olive, or coconut oil.

5. Eat more fish – try to eat at least two portions of fish a week.

Celebrating the National Mediterrenean Diet Month

6. Eat more fruit and vegetables – try to eat at least 5 portions of a variety of fruit and vegetables every day.

7. Watch your salt intake – aim for less than 5 grams a day. Check the nutrition label on foods, and don’t add extra salt at the table.

8. Stay active – aim for at least 150 minutes a week of moderate activity.

9. Limit alcohol intake – If you drink alcohol, try to drink no more than 14 units a week, with several alcohol-free days each week.

10. Seek help if you need it – if you are worried about any aspect of your health, don’t keep quiet. Speak to your doctor.

 

Mental Health is Just as Important as Physical Health

Health is defined as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity” by the World Health Organization (WHO). However, when you decide whether you are healthy or not, you tend to focus on your physical health. On the other hand, as you see in the definition of health, mental health, and physical health are always linked together. Can you think of your body and mind separately? Most probably, the answer is no, because the reality is that an unhealthy mental life impacts you physically, and an unhealthy physical life increases the risk of problematic mental health. 

Physical health is visible and observable by you and everyone. There’s lots of evidence when determining whether you are healthy physically or not, such as blood tests, coughing, shortness of breath, and so on. However, when you want to determine your mental health, you might have difficulty. Mental health issues do not always show physical symptoms. Therefore, most people think that the problem is temporary, other people do not recognize the problem, thinking there is no need to care. 

It's Mental Health Awareness Week | May 18-24, 2020

There are clear signs that affect your physical and mental well-being,

Along with your quality of life, mental health disruptions, such as headaches, sleeping problems, fatigue, loss of appetite, overthinking, focusing problems, and so on. Do you want to continue with those symptoms? Most probably, your answer is “no”, because the symptoms affect your business life, financial status, relationships, physical health, and life quality in a negative way. How can we fix it? Put simply, to have a successful business life, quality social life, and strong physical health, you need sufficient energy, motivation, and desire. The definition of mental well-being includes the requirement of energy, motivation, and desire. Consequently, you have no chance to ignore your mental health all your life.

Let’s analyze why mental health is just as important as physical health. 

1. Your mental health can affect your physical state.

People who experience any mental illness tend to have problematic immune systems. Therefore, those people can easily have physical illnesses such as colds, headaches, and so on.

Physical symptoms of mental illnesses also affect your physical state. For example, if you experience depression, your appetite may decrease, causing you to lose weight. In addition, if you experience post-traumatic stress disorder, you may have difficulty sleeping, so you may generally feel tired.

Mental Health is Just as Important as Physical Health

2. Your mental health can affect your financial stability.

Most of you do not think about whether mental status affects financial status or not. However, since mental status affects your productivity, concentration, and memorization, your business and work performance suffers. Therefore, you may have difficulty getting a promotion or finishing responsibilities on time. Your salary may not increase as much as you want.

3. Your mental health can influence your family life.

According to studies about the causes of mental illnesses, it is determined that children of people who suffer from mental illnesses tend to experience abuse, neglect, and some emotional and behavioral issues from childhood. Those results continue to show their effects in adulthood as mental problems in general. Think about a mother who experiences a general anxiety disorder. The mother may be sick to her stomach while helping her daughter with homework. Unfortunately, even if the mother may sad at that time, she may not help her daughter because of the symptom. Because of the mother’s difficulty with anxiety, she may have difficulty assisting her child. Another example is an unemployed father who has four children whose stress levels are elevated. Because of that stress level, the family environment might be affected in a negative way. 

Mental Health is Just as Important as Physical Health

4. Good mental health can give you a cheerful, productive, and qualified life.

Symptoms of poor mental health decrease the quality of your life, such as sleeping problems, loss of appetite, eating too much, tachycardia (fast heart rate), shortness of breath, and so on. 

Care for yourself and value yourself. Exercise physically, do yoga and meditation, avoid too much alcohol and cigarettes, do things that cheer you up and allow you to spend quality time with yourself and loved ones.

If you continue to have good mental health, you might feel more physically energetic. Therefore, when you continue to exercise, physical activity and productivity can help you feel cheerful.

Mental illnesses may lead to dangerous behaviors

5. Mental illnesses may lead to dangerous behaviors.

Mental illnesses, such as chronic depression, post-traumatic stress disorder, or anxiety, may cause loneliness. To forget these negative feelings, people might start to use drugs or alcohol. While using drugs or alcohol, physical symptoms might become worse, like sleeping problems, eating problems, focusing problems, violence to others, and so on. Because of that, a person loses his consciousness because of too much alcohol or drugs, the person may both hurt yourself and harm others physically with a knife or gun.  

 

Related:  Freelance Stress: How to Maintain Your Mental Health When You Work From Home