How Much Vitamin D Do You Need?

Vitamin D is a vitamin (a substance the body requires in small doses for proper nutrition and function) that is fat-soluble, meaning that it is dissolved and stored in the fat of your body. Vitamin D maintains proper levels of calcium and phosphorus in the blood and together with calcium builds strong bones. The November 9, 2005, issue of JAMA contains an article about sufficient levels of vitamin D for healthy bones.

HOW MUCH VITAMIN D DO YOU NEED?

SUNLIGHT EXPOSURE

Sun exposure for 10 to 15 minutes at least twice a week usually provides adequate amounts of vitamin D. Certain conditions such as cloud cover, northern climates, pollution, and the winter months may not provide adequate sunlight exposure. Excess sun exposure causes skin cancer, so you should limit exposure to sunlight, not use tanning beds, and wear protective clothing and a sunscreen with a sun protection factor (SPF) of at least 15 when outdoors for longer than 10 to 15 minutes twice a week. Infants should be kept out of direct sunlight all together.

VITAMIN D DEFICIENCY

When vitamin D levels are low, bones become weak and brittle. In children, vitamin D deficiency causes a disease called rickets, which results in poorly developed weak bones, delayed growth, immune deficiencies, and, when severe, seizures. In adults, vitamin D deficiency causes a disease called osteomalacia, which results in weak bones, fractures, bone pain, and weakness. Low levels of vitamin D may be a factor in osteoporosis (thin bones).

WHO IS AT RISK OF DEVELOPING VITAMIN D DEFICIENCY?

* Infants who are exclusively breast-fed or receiving less than about 2 cups a day of vitamin D fortified formula or milk
* People who have darker-pigmented skin
* People with very limited sunlight exposure
* People with fat malabsorption diseases, such as pancreatitis, cystic fibrosis, celiac disease, and surgical resection of the bowel
* People who have liver or kidney disease or enzyme deficiencies
* People in the northern hemisphere during winter

HOW MUCH VITAMIN D DO YOU NEED?

For infants to adults aged 50 years, the daily adequate intake is 200 international units (IU) of vitamin D. For adults aged 51 to 70 years, 400 IU is required, and for those older than 70 years, 600 IU is recommended. Discuss with your doctor the proper vitamin D intake and sun exposure for you and whether you should take a supplement, especially if you are at risk of developing a deficiency. Too much vitamin D can occur from taking excess vitamin D supplements and can cause serious problems, such as nausea, vomiting, and weakness or even confusion and heart rhythm abnormalities.

Top 100 Benefits of Meditation

Physiological benefits:
1. It lowers oxygen consumption.
2. It decreases respiratory rate.
3. It increases blood flow and slows the heart rate.
4. Increases exercise tolerance.
5. Leads to a deeper level of physical relaxation.
6. Good for people with high blood pressure.
7. Reduces anxiety attacks by lowering the levels of blood lactate.
8. Decreases muscle tension
9. Helps in chronic diseases like allergies, arthritis etc.
10. Reduces Pre-menstrual Syndrome symptoms.
11. Helps in post-operative healing.
12. Enhances the immune system.
13. Reduces activity of viruses and emotional distress
14. Enhances energy, strength and vigour.
15. Helps with weight loss
16. Reduction of free radicals, less tissue damage
17. Higher skin resistance
18. Drop in cholesterol levels, lowers risk of cardiovascular disease.
19. Improved flow of air to the lungs resulting in easier breathing.
20. Decreases the aging process.
21. Higher levels of DHEAS (Dehydroepiandrosterone)
22. Prevented, slowed or controlled pain of chronic diseases
23. Makes you sweat less
24. Cure headaches & migraines
25. Greater Orderliness of Brain Functioning
26. Reduced Need for Medical Care
27. Less energy wasted
28. More inclined to sports, activities
29. Significant relief from asthma
30. Improved performance in athletic events
31. Normalizes to your ideal weight
32. Harmonizes our endocrine system
33. Relaxes our nervous system
34. Produce lasting beneficial changes in brain electrical activity
35. Helps cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation).

Psychological benefits:
36. Builds self-confidence.
37. Increases serotonin level, influences mood and behaviour.
38. Resolve phobias & fears
39. Helps control own thoughts
40. Helps with focus & concentration
41. Increase creativity
42. Increased brain wave coherence.
43. Improved learning ability and memory.
44. Increased feelings of vitality and rejuvenation.
45. Increased emotional stability.
46. improved relationships
47. Mind ages at slower rate
48. Easier to remove bad habits
49. Develops intuition
50. Increased Productivity
51. Improved relations at home & at work
52. Able to see the larger picture in a given situation
53. Helps ignore petty issues
54. Increased ability to solve complex problems
55. Purifies your character
56. Develop will power
57. Greater communication between the two brain hemispheres
58. Respond more quickly and more effectively to a stressful event.
59. increases ones perceptual ability and motor performance
60. Higher intelligence growth rate
61. Increased job satisfaction
62. Increase in the capacity for intimate contact with loved ones
63. Decrease in potential mental illness
64. Better, more sociable behaviour
65. Less aggressiveness
66. Helps in quitting smoking, alcohol addiction
67. Reduces need and dependency on drugs, pills & pharmaceuticals
68. Need less sleep to recover from sleep deprivation
69. Require less time to fall asleep, helps cure insomnia
70. Increases sense of responsibility
71. Reduces road rage
72. Decrease in restless thinking
73. Decreased tendency to worry
74. Increases listening skills and empathy
75. Helps make more accurate judgments
76. Greater tolerance
77. Gives composure to act in considered & constructive ways
78. Grows a stable, more balanced personality
79. Develops emotional maturity

Spiritual benefits:
80. Helps keep things in perspective
81. Provides peace of mind, happiness
82. Helps you discover your purpose in life
83. Increased self-actualization.
84. Increased compassion
85. Growing wisdom
86. Deeper understanding of yourself and others
87. Brings body, mind, and spirit in harmony
88. Deeper Level of spiritual relaxation
89. Increased acceptance of one self
90. Helps learn forgiveness
91. Changes attitude toward life
92. Creates a deeper relationship with your God
93. Increases the synchronicity in your life
94. Greater inner-directedness
95. Helps living in the present moment
96. Creates a widening, deepening capacity for love
97. Discovery of the power and consciousness beyond the ego
98. Experience an inner sense of Assurance or Knowingness
99. Experience a sense of Oneness
100. Leads to enlightenment

10 Foods All Men Should Eat

A varied, balanced diet is the cornerstone of healthy living for everyone,
yet healthy eating can sometimes mean different things depending on your gender. ...�

A varied, balanced diet is the cornerstone of healthy living for everyone,
yet healthy eating can sometimes mean different things depending on your gender.
While there are some foods we should all be eating more of, men and women also have
their own set of dietary requirements as well as their own unique health concerns.
Here are ten foods all men should eat.

10 Foods All Women Should Eat

Butternut Squash translation 'spesies labu'

Like many other yellow/ orange fruit and vegetables - is packed with carotids such as alpha-carotene and beta-carotene. While carotene should be included in everybody's diet for optimum health, they may prove essential to women health as a high-carotid diet has been linked to lowered risks of both breast and ovarian cancer.

Salmon

Has a multitude of positive health benefits for women. Not only is it rich in iron - which is integral to the diets of premenopausal women - but it is packed with omega-3 fatty acids, known for their mood-enhancing effects. Studies have suggested that omega-3 can help beat depression and prevent mood swings while salmon can alos boost babie's intelligence when eaten during pregnancy.



Flax Seeds translation BIJI RAMI

Good source of omega-3 fatty acids and have been linked to reduced risk of breast cancer and heart disease. The seeds' anti-inflammatory properties are alos good for preventing arthritis, while their digestive benefits can help irritable bowel syndrome; two painful conditions which are more prevalent in women than men.

Tomatoes

Another vibrant carotenoid beneficial for women's health is lycopene, a pigment found in tomatoes. Studies have suggested that lycopene may be effective in preventing breast cancer. Futhermore, there has been considerable evidence to suggest that the powerful antioxidant can help reduce risk of heart disease.

Cranberries

Also reduced risks of breast cancer and heart disease. However, the most notorious benefit of cranberries is their ability to prevent and cure urinary tract infections such as cystitis, which is 8 times more likely to occur in women than men.

Spinach

Rich in many different vitamins and minerals, but one thing that makes it great for women is its high content of magnesium. Research has shown that magnesium may be beneficial in reducing
many of the physical symptoms of PMS which plague women, including reduction of swelling, breast tenderness, bloating and weight gain.

Figs fruit translation BUAH ARA

Great health food, containing many vital minerals and vitamins as well as contributing to your daily portions of fruit and veg. Two minerals found in figs that are particularly beneficial to women health are iron, which is often deficient in menstruating women, and calcium, which is important for post-menopausal women, who are more prone to osteoporosis.

Milk

A study has suggested that a diet rich in calcium and vitamin D could ease, or even prevent symptoms of PMS.

Oats

Great for heart health, digestion and blood pressure levels (with hypertension affecting many women over 50), but they contain vitamin B6, which can help prevent PMS and mood swings and folic acids which is important for women to consume before and during pregnancy to prevent birth defects in babies.

Walnuts

A study has recently found that walnuts, which are packed with omega-3 fatty acids, antioxidants and phytosterols, may help to reduce women's risk of developing breast cancer, while their high omega-3 content may also help bone health, arthritis pain and depression. It also contain many nutrients essential for female health, such as calcium, magnesium and folic acid.

Magical Health Benefits of Garlic

What is Garlic?

Garlic (Allium Sativum) is a plant with a very strong and bitter flavor which has been used for both culinary and medical purposes for hundreds of years.
The key medicinal ingredient in garlic is allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and anti-oxidant properties.

2 Ways to Select All Facebook Friends for a Group Page or Event Invite

You would have tried sometimes to invite your facebook friends to any group or  page . If you have tried you  might have noticed that you cant select all  your friends at once , you have to click on each one of your friend one at a time to invite . Don’t know why facebook doesn’t allow to “select all ” friends when sending an invite . But don’t worry here few solutions .
1  Select all JavaScript
1. Go to your Event, Group or page and click “Invite People” or “suggest to friends “.
2.  Once the page has loaded you should see all of your friends
3. At this point, copy and paste the javascript code below into your Web browser’s address bar, then hit “Enter”.

javascript:elms=document.getElementById('friends').getElementsByTagName('li');for(var fid in elms){if(typeof elms[fid] === 'object'){fs.click(elms[fid]);}}

The above script takes some times .  Here is a 2nd short script too which you can try in case the first one didnt worked .

javascript: fs.select_all()

2. Facebook invite all Browser extensions .
Apart from javascripts you can also you use Google Chrome Facebook invite all extension . Firefox users can also use greasemonkey Invite all Script

10 Ways To Access Blocked WebSites

Websites like facebook , twitter  and other social networking sites are generally blocked in schools, colleges and offices . There exist some tricks by which you can bypass  the restrictions and access blocked sites , the most obvious is the use of proxies or Anonymizer websites . But using proxies doesn’t always works as they gets blocked by firewall as well . Here I am listing some other methods to access blocked contents .