A Lot Of Black Women Are Vitamin D Deficient. Here's The Fix.
There are a couple of reasons why I thought that this was an important article to write. For starters, did you know that while around 40 percent of Americans are Vitamin D deficient, a whopping 76 percent of those within the Black community are? Not only that but those who are considered to be obese are 70 percent more likely to have this deficiency than those who aren't. And just why is this the case within our specific ethnic demographic? It's actually linked to the fabulous thing that we all have called melanin. Since we've got so much of this natural pigment in our system, that makes it much more difficult for us to synthesize this nutrient via the sun. As a result, we're at a higher risk for having a weaker immune system, fragile bones, extreme fatigue, back pain, hair loss, muscular discomfort and even depression-related symptoms.
That's not all, though. As more and more studies are coming out about COVID-19, what researchers have also discovered is a part of the reason why Blacks may be more susceptible to being diagnosed with a more severe case of the virus is also due to a lack of Vitamin D in our bodies. This is partly due to the fact that something else that Vitamin D deficiencies can lead to is respiratory infections. So, what a lot of medical professionals are recommending, is that we up our Vitamin D intake.
To me, both of these reasons are valid enough to offer up a few tips on ways that you can get more Vitamin D into your own body. Are you ready to do just that?
Step into the Sun
The most natural and probably easiest way to get more Vitamin D is to spend more time in the sun. Just how much? Well, folks with less melanin are advised to be outside in the midday sun for 10-30 minutes, a few times a week. Those with melanin? 30-45 minutes is beneficial.
Aside from the fact that it can get Vitamin D into your body, natural sunlight is also able to help to reduce your stress levels, strengthen your immunity and even help you to lose weight. Interesting, right?
Use Natural Light Throughout the Day
If your schedule makes it difficult for you to take a break in the middle of the day or to eat lunch outdoors a few times a week, definitely consider opening up your window treatments so that the sun can shine through your windowpanes. It's another relatively easy way to get some Vitamin D. Plus, going with natural light instead of overhead lighting can significantly reduce your monthly energy bill in the process. A win all the way around.
3. Take a Vitamin D Supplement
If you're a supplement taker, you can always add Vitamin D to your list. How much is going to make a real difference in the quality of your health? Well, a lot of medical professionals recommend that you take a pill or capsule that offers you around 600 units per serving on a daily basis. Something that I personally do is take a vitamin that contains calcium, magnesium and zinc (it's a great nerve relaxer and sleep inducer) that has Vitamin D3 (a form of Vitamin D that makes it easier for the body to absorb calcium and magnesium) in it.
4. Consume Some Cod Liver Oil
Listen, I don't know if grandma knew about all of this Vitamin D info or not but some of us remember growing up and having to swallow a teaspoon of cod liver oil (which literally comes from the liver of codfishes).
It was nasty, for sure. Still, what's a trip about it is cod liver oil's an oil that is good for you on a few levels. It helps to decrease inflammation levels in the body; strengthen immunity; lower blood pressure; help to prevent plaque build-up around your arteries; improve vision; elevate brain function; reduce anxiety levels; fight upper respiratory illness; maintain bone density and yes, give you a good fill of Vitamin D.
If you do decide to go this route, just make sure to consult your doctor before taking it if you are pregnant and that you avoid combining it with fish oil, if that is already a part of your daily regimen. The reason why is because, while cod liver oil is good for you, it can be rather potent. Besides, too much of a good thing can sometimes bring about side effects (in this particular case, nosebleeds and heartburn) that you wouldn't expect. By the way, the best place to find cod liver oil is at your favorite local health store or website.
5. Eat Foods That Are High in Vitamin D
Another way to get more Vitamin D into your body is to eat foods that are high in it. Some of those include fish (like tuna, salmon and sardines), shiitake mushrooms, egg yolks, yogurt, almond milk, orange juice, fortified cereals, oatmeal, beef and cheese.
6. Buy a UV Lamp
Something else that can help to boost your Vitamin D are UV lamps. UV stands for ultraviolet and what they do is imitate the sun and how it affects your system. Why would you want to go this route instead of just going outside? Well, a lot of it has to do with your location. If you happen to live in a climate where the sun isn't out as much, a UV lamp can be a pretty awesome alternative.Medical News Today has a list of five different UV lamps that you might want to check out, if you're interested in getting one.
7. See Your Doctor
This last tip could certainly be the first too. If either you want to be absolutely sure that your Vitamin D levels are good or, after trying all of these things, you're still experiencing some of the symptoms that I discussed at the top of the piece, you can always take what is known as a Vitamin D status test. It's a type of blood test that checks for your 25-hydroxyvitamin D levels. If they happen to be below a certain standard, it could mean that you are deficient or even that you've got an underlying health issue like kidney or liver disease. Yes, that can sound semi-frightening at the mere thought of the possibility, yet you won't know until you know…so go. Because the sooner you know how much Vitamin D you need, the sooner you can get to feeling strong and better. Especially while COVID-19 is still around.
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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Stress Awareness Month: Sneaky Workplace Triggers Affecting Black Women, And How To Cope
We all know about the major stress triggers of everyday life, from relationship woes to monthly bills to unexpected emergencies, but there are small, subtle triggers that impact Black women in a big way, especially when it comes to work. It’s good to be aware of these sneaky stressors in order to maximize your day and find ways to incorporate solutions into your self-care routines.
Since it’s Stress Awareness Month, we caught up with Keanne Owens, LCSW, founder of Journey To Harmony Therapy Center, to talk about these triggers and what Black women can do to manage and cope.
Owens is an experienced South Florida-based counselor and social worker who offers her services via Grow Therapy, a therapy and medication management platform. She has worked with Black women professionals to unpack issues related to workplace stressors. “One is the pressure to perform–having to meet deadlines and deliverables. And a lot of times, these subtle stressors from performance are put upon ourselves as Black women. We want to make sure we’re doing our best. We don’t want to be critiqued in certain ways.”
Excessive micromanagement leading to fear of overly critical bosses is another subtle trigger that can negatively impact Black women in the workplace.
“Whenever something is done wrong, or we experience some type of injustice and have to report it, it’s the fear of retaliation–[fear that] we won’t be taken seriously or [our words] will be taken out of context because of being deemed as the ‘angry Black woman,’” she said.
Black Women And Workplace Stress Triggers
Her sentiments are backed by research. A recent report by Coqual found that 28% of Black women (compared to 17% of White men) say their supervisor uses “excessive control or attention to detail” when managing them. There’s more: A survey by the National Employment Law Project found that Black workers were “more likely to have concerns (80 percent) and twice as likely as white workers (18 percent) to have unresolved concerns at work, with 39 percent reporting they were “not satisfied with the employer’s response or did not raise concerns for fear of retaliation.”
The survey also found that 14 percent of Black respondents said they “avoided raising concerns to their employer for fear of retaliation—more than twice the average rate of 6 percent for all survey respondents.”
Owens pointed to the fact that these subtle stress triggers can negatively impact our physical health and our career advancement. “A lot of time it’ll affect our productivity,” Owens added. “We start to have negative thoughts of ourselves. The stressors can also cause fatigue. We’re no longer meeting or working up to our desired potential.” Other challenges as a result include insomnia and increased insolation, withdrawal, and lack of motivation to apply for jobs or promotions even when qualified.
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How To Manage Subtle Stress Triggers
While there are systemic issues at play for Black women at work that has less to do with us and more to do with major overhauls that must be addressed by the powers that be, there are steps we can take for the betterment of ourselves and our mental health. Owens offered the following tips:
Tap into a support system, whether it’s a coworker you trust, a family member, an organization, or an outlet like a hobby.
Create a good work-life balance before burnout even starts. “Having certain boundaries [is the goal] such as, for example, if you get off at 5, you get off at 5. If your job description is this, you don’t go above and beyond because that brings you to a lot of burnout,” Owens said.
Prioritize self-care, whatever that means for you. “If you don’t have a routine, create one. Practice mindfulness and even some meditation,” she added.
Create structure in your life outside of work. “Even if you have a family, applying some structure in your routine helps relieve stress,” she said.
Get into grounding techniques. “Do a real quick square breathing exercise, that’s literally 30 seconds, or you can do a grounding technique that’s less than two minutes, right there where you are. You don’t need any other materials. That’s something you can do with just yourself and your body.”
Ask for help. “As Black women, we don’t ask for help enough,” she said. “Find where you need to ask for help. A lot of times, people think that’s indicative of weakness, but we need to rewrite that narrative. It’s okay to ask for help where you see fit. [If] you’re a mom, [it could be] every Wednesday from 5 to 6, your children are with the dad. You have to carve out that time.”
For more information on Grow Therapy, visit their website. You can also find out more about Keanne Owens, LCSW, via BeginYourJourneyToHarmony.com.
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