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11 Signs You Might Be Deficient In Vitamin B12

Your body needs Vitamin B12 too.

Do you receive sufficient B12 vitamin? In order to remain healthy, you’ll want to make sure you do. Vitamin B12 does your body many things. It enables, for instance, to produce your DNA and red blood cells. This vitamin must be obtained from animal-based products or from medicines because your organ does not create vitamin B12. And you should do it regularly, as your body does not store vitamin B12 for long periods. How do you know you lack vitamin B12?

1. Your skin is pale or yellowish

via rd.com

When your skin loses its healthy glow, you are more likely to have a vitamin deficiency.

2. Breathlessness and Dizziness

Feeling excessively weary, tired or breathless? The problem could be in your blood cells. As B12 vitamin performs a significant part with body proteins, megaloblastic anemia is one of the signs of vitamin B12 impairment that you might encounter. The organ begins to produce large, untimely red blood cells which cannot carry oxygen in the whole body. This oxygen shortage causes you to break down.

3. Fast heart rate

The heart can begin to beat more quickly to compensate for the reduced number of red blood cells in the body. Anemia pressures the heart to push and do so more rapidly with greater blood volume around the body. This reaction is the body’s way of ensuring that sufficient oxygen circulates through all structures of the body.

4. Weakness and fatigue

Tiredness includes one of the early symptoms of vitamin B12 deficiency. This is because your body can’t produce red cells needed to provide oxygen across your body if your supply of B12 runs low. What is the result? Anemia!

5. Glossitis and Mouth Ulcers

These symptoms happen because vitamin B-12 deficiency leads to a decrease in red blood cell production, which results in less oxygen reaching the mouth or tongue.

6. Pernicious Anemia

Pernicious anemia is an autoimmune disorder that causes red cell proteins to become lacking. A vitamin B-12 impairment triggers this.

7. Tingling hands and feet

There is a long nerve tract called the posterior tract running from your brain and through the spinal cord all the way through your hands and feet and covered by a fatty white, known as myelin. Myelin speeds up the nerve impulses, making it possible for your hands and feet to sense touch. That is, to make myelin, you need B12. If you lose this important vitamin, then your myelin breaks down and your nerve impulses can not move as quickly. The result? Tingling sensations in your hands and feet.

8. Memory Loss, Confusion, or Difficulty Concentrating

Vitamin B-12 deficiency may induce problems with thinking, which experts attribute to cognitive impairment. These problems include difficulty thinking or rationalizing and memory loss.

9. Vision problems

This is related to sensory neurological changes

10. Decreased appetite and weight loss

Due to digestive issues like nausea, individuals with vitamin B-12 deficiency might miss appetite. Lower appetite can contribute to long-term weight loss.

11. Depression

via rd.com

Feeling down? If there are no apparent explanations why, small B12 concentrations may be at fault. It was believed that B12 is a main factor in the structure of the brain and in myelin production.

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12 Signs Your Metabolism Is Out Of Whack

Pay attention to your body!

Your metabolism plays a significant role in the ability of your body to turn food into energy and probably you loved and hated it at different times in your life. But while your metabolism will probably be obvious if it works well, you can really feel off if it isn’t. Your metabolism is normal to decrease as you get older, so you will gain weight more likely when you don’t eat well and have to work harder to maintain weight loss. But it might mean that something unusual is taking place if you experience any of the following symptoms.

1. You have dry skin.

“As the skin fails to gain vital nutrients, the skin loses its luster. Also as your body tries to conserve heat, you don’t sweat as much. This can impact your skin, leaving it feeling dry and cracked,” says Dr. Mashfika N. Alam, MBBS, a general practitioner at Icliniq.

2. You crave for sugar and starchy foods

“Cravings are often your body’s way of asking for an energy pick-me-up. If you’re eating well and sleeping enough, but still have really intense cravings, it could be that your metabolism isn’t effectively converting the foods you’ve already eaten into the energy your body needs,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

3. You’re Really Tired

“If you often feel tired, it could be a sign that your metabolism is a little slower as your body is not doing a great job at converting your food intake into energy quickly enough,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

4. Headaches that persist.

When your thyroid hormones are out of whack, which happens with an underactive thyroid, this can trigger headaches or even migraines.

5. You Always Have To Pee

A slow metabolism can influence other body processes, including the number of times you get into the toilet.

6. You Have a Decreased Pulse Rate

It could be because of a slower metabolism if you noticed that your heartbeat slows down. “The pulse rate is directly proportional to the metabolic rate and therefore delayed pulsation happens when the basal metabolism rate is slowed down,” suggests Dr. Alam.

7. Your Nails Are Brittle

Similar to the effect on your skin owing to a slow metabolism, changes in your nails may be noticed because your body does not absorb nutrients. Susan Besser, MD, says some prevalent changes include more broken nails and greater ridges.

8. Your Moods Are Up & Down

“This isn’t necessarily caused directly by a slower-than-usual metabolism, but feeling tired when your metabolism isn’t up to par can make you feel rundown—and that can make you moody,” says Lisa Moskovitz, R.D. and CEO of NY Nutrition Group.

9. You feel cold all the time.

Your metabolism also helps generate heat, and if it’s slow, you might be extra chilly. As a result, you may find yourself layering up and throwing extra blankets on your bed,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

10. You’re constipated

“With a slower metabolism, the bowel transit time is slower too,” Dr. Besser explains. “It takes longer for food to travel through the GI tract and be properly digested, thus constipation occurs.”

11. You’ve experienced unexplained weight gain.

“If you’re eating well, and watching your caloric intake, and still gaining weight, it’s worth talking to a doctor or dietitian to see what’s going on,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

12. You’re losing hair

“When your metabolism isn’t working well, your body doesn’t turn over cells as quickly as it should to maintain your skin and hair,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

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15 Things You Should Do In The Afternoon If You Want To Lose Weight

Afternoon habits for weight loss transformation.

Apart from major changes, such as eating more veggies, reducing your sugar-packed smoothies, and committing yourself to a kick-ass workout, small behavioral tweaks can also significantly impact your ability to lose weight. Actually, every sweat session and good dinner may be undermined by stuff you do every day. The excellent news is that you can keep up with your weight loss objectives by changing a couple of old habits and adding a couple of new behaviors. Add these habits to your afternoon routine and experience massive changes in your body.

1. Drink Green Tea

Green tea contains theobromine and theophylline, and the amino acid L-Theanine. These substances help calm the nervous system and improve concentration abilities.

2. Afternoon Wakeup Workout: Energizing Exercises (via youtube realbeauty)

3. Go For a Midday Walk

Getting up and moving around not only can help you digest after a big meal, but it also may boost your fat burn.

4. Get moving

“If you sit for the rest of the day, you are undoing most of those good workout effects,” says Rumsey. “Make an effort to stand up and move at least once an hour, even if it’s just for a minute or two. All these little movements add up.”

5. Have an errand walk

Instead of walking to get in shape, once or twice a week, walk to get things done.

6. Listen to your hunger

“If you tend to get slammed during the day, it can be easy to brush your hunger cues aside. This backfires, leaving you famished later in the day and more likely to overeat when you finally do make time to have a meal,” says Alissa Rumsey, R.D., C.S.C.S., author of Three Steps to a Healthier You.

7. Pamper yourself with a fruit shake

Instead of eating the desert you will probably regret why not replace it with a delicious fruit shake or smoothie.

8. Drink more water

“People underestimate the impact that not drinking enough water can have on our bodies,” says Rumsey. “Even slight dehydration (just one or two cups) can cause you to feel hungry, when really what you need is fluid.”

9. Afternoon Fitness Burn | 4-Minute Workouts

Exercising gets your heart-pumping and blood-flowing.

10. Substitute Afternoon Snacking With Exercise

Exercise is the best way to fend off those post-work cravings.

11. Splash some cold water on your face

This is a great way to recharge your batteries.

12. Watch out for the bites, licks, and tastes

“While it may seem like just a small sample or tiny bite, these all add up over the course of the day,” Rumsey says. “Often these bites, licks, and tastes are a significant source of calories.”

13. Indulge yourself with a piece of chocolate

Chocolate contains tonic substances like caffeine, theobromine and theophylline which have a stimulating physical and psychological effect.

14. Grab a power snack

A good healthy snack is the best way to pick up in the early evenings, just to end the day in an active mode, rather than just waiting for you to get back home and hide.

15. Just laugh!

A good laugh releases happy endorphins, which help you get rid of all the stress and turn into the upbeat person you should be all the time.

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