[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fq36g2GhrSA_g2ckl-vdW4Apo__gK6s8P5dn1pRaKpJs":37,"$f1okytuv9Lww4CZxeyw0bTPpTQrore2QrsCtpiAmn-jE":133},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":131},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":14,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":96,"author":100,"img":130},169,"Reducing Food Waste: How Small Steps Can Make a Big Difference","2024-09-10T19:26:44.779Z","2024-09-10T19:43:33.809Z","2024-09-10T19:43:33.807Z","\u003Chr>\n\u003Ch3>Did you know that approximately 1.3 billion tons of food is wasted globally every year?\u003C\u002Fh3>\n\u003Cp>According to the \u003Ca href=\"https:\u002F\u002Fwww.theworldcounts.com\u002Fchallenges\u002Fpeople-and-poverty\u002Fhunger-and-obesity\u002Ffood-waste-statistics\">World Counts statistics\u003C\u002Fa>, the world loses an astounding quantity of food yearly. It is mind-blowing to think that a third of all food for human consumption is lost or wasted. 1.3 billion tons of food suitable for human consumption and 1.6 billion tons of so-called \u003Cem>“primary product equivalents”\u003C\u002Fem> are lost or wasted. That's a staggering amount that impacts not only the environment but our wallets as well.\u003C\u002Fp>\n\u003Cp>Food waste is a problem in itself in a world where over 800 million people suffer from hunger and undernourishment. Less than a quarter of the food lost or wasted in the US and Europe could feed all these people.\u003C\u002Fp>\n\u003Cp>With the current global food crisis and the increasing importance of \u003Cstrong>sustainability\u003C\u002Fstrong>, it has become imperative for individuals, families, and communities to take severe action and modify their lifestyle choices in order to minimize the food waste rate.\u003C\u002Fp>\n\u003Cp>Reducing food waste can have a positive impact on our personal finances in addition to the environmental benefits. By utilizing all the food we purchase, we can cut down on unnecessary spending and stretch our budgets further.\u003C\u002Fp>\n\u003Ch1>The problem of food waste\u003C\u002Fh1>\n\u003Cp>Food waste is a global issue with significant environmental, economic, and social implications. According to the \u003Ca href=\"https:\u002F\u002Fwww.fao.org\u002Fhome\u002Fen\">Food and Agriculture Organization of the United Nations\u003C\u002Fa> (FAO), approximately 1.3 billion tons of food is wasted globally every year, equivalent to one-third of the total food production for human consumption. This shocking amount of waste represents a massive loss of resources and contributes to the depletion of natural resources, greenhouse gas emissions, and worsening food insecurity.\u003C\u002Fp>\n\u003Cp>The problem of food waste is particularly prevalent in developed countries, where consumer behavior, inefficient supply chains, and lack of awareness contribute to the issue. Households are responsible for a significant portion of food waste, with estimates suggesting that up to \u003Cstrong>60% of food waste occurs at the consumer level\u003C\u002Fstrong>. This waste can be attributed to factors such as purchasing more food than is needed, improper storage, and a lack of understanding about food expiration dates and proper food preparation.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002Ffood_waste_fe95418b14.webp\" alt=\"food waste.webp\">\u003C\u002Fp>\n\u003Cp>Moreover, the problem of food waste is not limited to households; it also occurs at various stages of the food supply chain, including production, processing, distribution, and retail. \u003Cstrong>Inefficient practices\u003C\u002Fstrong>, poor planning, and a lack of stakeholder coordination can lead to significant food waste. For example, farmers may be unable to sell all of their produce due to \u003Cstrong>aesthetic standards\u003C\u002Fstrong> or oversupply, while retailers may discard unsold items due to strict expiration dates or cosmetic imperfections.\u003C\u002Fp>\n\u003Ch1>Environmental impact\u003C\u002Fh1>\n\u003Cp>The environmental impact of food waste is a significant concern, as it contributes to the shortage of natural resources, greenhouse gas emissions, and the \u003Cstrong>degradation\u003C\u002Fstrong> of ecosystems. When food is wasted, all the resources used in its production, such as land, water, energy, and labor, are also wasted. This has a direct impact on the environment, as the production of food is a major contributor to climate change, water scarcity, and soil degradation.\u003C\u002Fp>\n\u003Cp>Furthermore, when food waste ends up in \u003Cstrong>landfills\u003C\u002Fstrong>, it decomposes and releases methane, a potent greenhouse gas that is much more harmful to the environment than carbon dioxide. Methane is responsible for approximately 25% of the global warming we are experiencing today. By reducing food waste, we can significantly reduce \u003Cstrong>greenhouse gas emissions\u003C\u002Fstrong> and mitigate the impact of climate change.\u003C\u002Fp>\n\u003Ch1>Economic consequences\u003C\u002Fh1>\n\u003Cp>The economic impact of food waste is also significant, both at the individual and societal levels. At the individual level, food waste represents a direct \u003Cstrong>loss of money\u003C\u002Fstrong> for consumers, as they are paying for food that ultimately ends up in the trash. This can significantly hit household budgets, especially for low-income families who may already be struggling to make ends meet.\u003C\u002Fp>\n\u003Cp>At the societal level, the economic impact of food waste is even more profound. The cost of producing, processing, transporting, and disposing of food that is ultimately wasted is estimated to be in the billions of dollars globally. This represents a significant drain on the global \u003Cstrong>economy\u003C\u002Fstrong> and diverts resources away from more productive uses.\u003C\u002Fp>\n\u003Ch1>Understanding the causes of food waste\u003C\u002Fh1>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002F3_1c9b038294.webp\" alt=\"3.webp\">\u003C\u002Fp>\n\u003Cp>To effectively address the problem of food waste, it is important to understand the root causes of the issue. There are several factors that contribute to the high levels of food waste observed globally, including:\u003C\u002Fp>\n\u003Col>\n\u003Cli>\u003Cstrong>Consumer behavior:\u003C\u002Fstrong> As mentioned earlier, consumer behavior is a major driver of food waste, with factors such as purchasing more food than is needed, improper storage, and a lack of understanding about food expiration dates leading to significant waste at the household level.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Supply chain inefficiencies:\u003C\u002Fstrong> Inefficiencies in the food supply chain, such as poor planning, lack of coordination among stakeholders, and strict cosmetic standards, can result in significant food waste at the production, processing, and retail stages.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Lack of awareness and education:\u003C\u002Fstrong> Many people are unaware of the extent of the food waste problem and its impact on the environment and the economy. This lack of awareness can lead to complacency and a failure to take action to reduce food waste.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Lack of infrastructure and technology:\u003C\u002Fstrong> In some regions, the lack of proper storage, transportation, and waste management infrastructure can contribute to food waste. Additionally, the absence of innovative technologies to extend the shelf life of food or repurpose waste can exacerbate the problem.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Policy and regulatory barriers:\u003C\u002Fstrong> In some cases, outdated or inflexible policies and regulations, such as strict expiration date requirements or restrictions on the donation of unsold food, can inadvertently encourage food waste.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Ch1>Small steps to reduce food waste at home\u003C\u002Fh1>\n\u003Cp>One of the most effective ways to reduce food waste is to take small, practical steps at the household level that can actually help and make a big difference in the amount of food we trash weekly:\u003C\u002Fp>\n\u003Ch2>Plan your meals and make a grocery list\u003C\u002Fh2>\n\u003Cp>Before going to the grocery store, take the time to \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-tips-for-meal-prep\">plan your meals\u003C\u002Fa> for the week and make a shopping list. This will help you avoid buying more food than you need, reducing the likelihood of waste. Meal planning is the critical factor that can reduce food waste because if you know what you are cooking, you know exactly what you need, and you adapt your grocery shopping accordingly.\u003C\u002Fp>\n\u003Ch2>Store food properly\u003C\u002Fh2>\n\u003Cp>Proper storage is key to extending the \u003Cstrong>shelf life\u003C\u002Fstrong> of food. Familiarize yourself with the best storage methods for different types of food, such as using airtight containers, refrigerating or freezing items, and rotating stock to ensure the oldest items are used first. If you do a simple \u003Cstrong>Google search\u003C\u002Fstrong>, you will understand the basics of proper food storage better, and you will be able to store food without throwing it away.\u003C\u002Fp>\n\u003Ch2>Understand expiration dates\u003C\u002Fh2>\n\u003Cp>Many people misunderstand the difference between \u003Cem>"best before"\u003C\u002Fem> and \u003Cem>"use by"\u003C\u002Fem> dates, leading to the premature \u003Cstrong>disposal\u003C\u002Fstrong> of perfectly good food. Learn to interpret these dates and use your senses (smell, sight, and touch) to determine if a food item is still safe to consume. For instance, “best before” suggests that the product will likely be at its best quality before the specified date. However, it doesn't mean it's unsafe to consume after that date. The product might still be edible, but it could have lost some flavor, texture, or nutritional value. On the other hand, “use by” is a more serious \u003Cstrong>warning\u003C\u002Fstrong>. To ensure safety, the product should be consumed before the specified date. After the "use by" date, there's a higher risk of foodborne illness due to spoilage or bacterial growth. Check the dates and use your food accordingly.\u003C\u002Fp>\n\u003Ch2>Utilize leftovers and scraps\u003C\u002Fh2>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ffood_waste_79f55ac290.webp\" alt=\"food waste.webp\">\u003C\u002Fp>\n\u003Cp>Get creative with leftovers and food scraps to minimize waste. Turn them into soups, casseroles, or new dishes, or repurpose them as compost or animal feed. You can find \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F30-easy-dinner-recipes-for-busy-women\">amazing recipes\u003C\u002Fa> with leftovers that are easy to make and the ideal money-saver solution to your lunch break. Also, you can freeze meat leftovers and use them in the future for similar dishes. Do research on what you can freeze and what not and start repurposing your food.\u003C\u002Fp>\n\u003Cp>Innovations and technologies for reducing food waste\u003C\u002Fp>\n\u003Cp>Technological innovations and advancements are playing a significant role in the fight against food waste. Here are some examples of innovative solutions that can help reduce food waste:\u003C\u002Fp>\n\u003Col>\n\u003Cli>\u003Cstrong>Smart packaging and labeling:\u003C\u002Fstrong> New packaging technologies, such as intelligent labels and sensors, can help extend the shelf life of food by providing real-time information on freshness and expiration dates. This can help consumers make more informed decisions about when to consume their food.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Food waste detection and tracking:\u003C\u002Fstrong> Innovative technologies, such as AI-powered sensors and computer vision, can help businesses and households better track and monitor their food waste, enabling them to identify areas for improvement and measure the impact of their waste reduction efforts.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Food waste-to-energy and composting:\u003C\u002Fstrong> Advances in waste-to-energy and composting technologies are converting food waste into valuable resources, such as biogas, fertilizers, and soil amendments, reducing the amount of waste that ends up in landfills.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Online food sharing platforms:\u003C\u002Fstrong> Digital platforms that connect individuals and businesses with surplus food to those in need are making it easier to redistribute and repurpose food that would otherwise go to waste.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Improved storage and preservation:\u003C\u002Fstrong> Innovative storage solutions, such as smart refrigerators and freezers, can help extend food's shelf life by maintaining optimal temperature and humidity levels, reducing the likelihood of spoilage.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Precision agriculture and supply chain optimization:\u003C\u002Fstrong> Advancements in precision agriculture, data analytics, and supply chain management technologies are helping businesses optimize their operations, reduce waste, and improve the efficiency of food production and distribution.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Ch1>The role of food banks and organizations\u003C\u002Fh1>\n\u003Cp>Food banks and other charitable organizations play a vital role in reducing food waste and addressing food insecurity. These organizations work to recover and redistribute surplus food that would otherwise end up in landfills, providing it to individuals and families in need.\u003C\u002Fp>\n\u003Col>\n\u003Cli>\u003Cstrong>Food recovery and redistribution:\u003C\u002Fstrong> Food banks and organizations partner with businesses, farmers, and retailers to collect and distribute surplus food that is still safe for consumption. This not only reduces waste but also helps to alleviate hunger and food insecurity in local communities.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Education and awareness:\u003C\u002Fstrong> Many food banks and organizations also focus on educating the public about the importance of reducing food waste and providing practical tips and resources to help individuals and businesses do so. This can include hosting workshops, developing educational materials, and engaging in advocacy efforts.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Policy and advocacy:\u003C\u002Fstrong> Food banks and organizations often advocate for policy changes and government initiatives that support food waste reduction and food security. This can include pushing for legislation that incentivizes food donation, improving infrastructure for food recovery and distribution, and addressing systemic issues contributing to food waste.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Innovation and collaboration:\u003C\u002Fstrong> Some food banks and organizations are also exploring innovative solutions to reduce food waste, such as developing new technologies for food processing and preservation or partnering with businesses and researchers to develop comprehensive strategies for waste reduction.\u003C\u002Fli>\n\u003Cli>\u003Cstrong>Community engagement:\u003C\u002Fstrong> Food banks and organizations are crucial in engaging local communities and fostering a sense of collective responsibility for reducing food waste. By mobilizing volunteers, hosting community events, and building partnerships with local businesses and organizations, they can inspire and empower people to take action.\u003C\u002Fli>\n\u003C\u002Fol>\n\u003Cp>Reducing food waste is not a straightforward and one-dimensional issue; it is a complex challenge that requires a multi-faceted approach involving individuals, organizations, and governments. Ultimately, reducing food waste is not just about saving money or protecting the environment; it's about building a more equitable and sustainable future for all. By working together, we can create a world where no edible food goes to waste and where everyone has access to the nourishment they need to thrive.\u003C\u002Fp>\n\u003Ch4>To write this article, we took into consideration\u003C\u002Fh4>\n\u003Ch4>1. \u003Ca href=\"https:\u002F\u002Fwww.fao.org\u002Fhome\u002Fen\">Food and Agriculture Organization of the United Nations\u003C\u002Fa>\u003C\u002Fh4>\n\u003Ch4>2. \u003Ca href=\"https:\u002F\u002Fwww.theworldcounts.com\u002Fchallenges\u002Fpeople-and-poverty\u002Fhunger-and-obesity\u002Ffood-waste-statistics\">The World Counts\u003C\u002Fa>\u003C\u002Fh4>\n\u003Ch4>3. \u003Ca href=\"https:\u002F\u002Fwww.usda.gov\u002Ffoodwaste\u002Ffaqs\">USDA\u003C\u002Fa>\u003C\u002Fh4>\n","reducing-food-waste-how-small-steps-can-make-a-big-difference","how much food waste in america, is food waste an environmental issue,food bank, does food waste contribute to climate change, how much food waste in the world, ","Read how food waste can have an impact on the environment and our wallets, and ways on how to prevent food waste in order to promote sustainability.",{"id":50,"name":51,"alternativeText":52,"caption":53,"width":54,"height":55,"formats":56,"hash":91,"ext":58,"mime":61,"size":92,"url":93,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":95,"updatedAt":95},525,"food waste.webp",null,"food waste",1600,900,{"large":57,"small":67,"medium":75,"thumbnail":83},{"ext":58,"url":59,"hash":60,"mime":61,"name":62,"path":52,"size":63,"width":64,"height":65,"sizeInBytes":66},".webp","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_food_waste_fa995fc6bc.webp","large_food_waste_fa995fc6bc","image\u002Fwebp","large_food waste.webp",91.21,1000,562,91214,{"ext":58,"url":68,"hash":69,"mime":61,"name":70,"path":52,"size":71,"width":72,"height":73,"sizeInBytes":74},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_food_waste_fa995fc6bc.webp","small_food_waste_fa995fc6bc","small_food waste.webp",37.14,500,281,37138,{"ext":58,"url":76,"hash":77,"mime":61,"name":78,"path":52,"size":79,"width":80,"height":81,"sizeInBytes":82},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_food_waste_fa995fc6bc.webp","medium_food_waste_fa995fc6bc","medium_food waste.webp",63.74,750,422,63744,{"ext":58,"url":84,"hash":85,"mime":61,"name":86,"path":52,"size":87,"width":88,"height":89,"sizeInBytes":90},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_food_waste_fa995fc6bc.webp","thumbnail_food_waste_fa995fc6bc","thumbnail_food waste.webp",12.64,245,138,12644,"food_waste_fa995fc6bc",185.32,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ffood_waste_fa995fc6bc.webp","aws-s3","2024-09-10T19:39:58.286Z",{"id":30,"name":31,"slug":32,"createdAt":97,"updatedAt":98,"publishedAt":99},"2024-10-01T02:28:53.114Z","2026-04-15T18:14:01.461Z","2024-10-01T02:29:00.529Z",{"id":101,"name":102,"slug":103,"instagram":104,"facebook":105,"bio":106,"createdAt":107,"updatedAt":108,"publishedAt":109,"linkedIn":52,"avatar":110,"avatarImg":129},6,"The Working Gal Team","the-working-gal-team","https:\u002F\u002Fwww.instagram.com\u002Fthe_working_gal\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftheworkinggal","At The Working Gal, we prioritize collective strategic insight. This piece reflects the shared expertise of our editorial board and specialists, delivering a 360° analysis of modern business and executive lifestyle.","2021-02-14T21:17:05.180Z","2026-04-12T03:32:03.659Z","2021-02-14T21:17:25.177Z",{"id":111,"name":112,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":115,"hash":124,"ext":117,"mime":120,"size":125,"url":126,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":127,"updatedAt":128},108,"Untitled-7.png","",250,{"thumbnail":116},{"ext":117,"url":118,"hash":119,"mime":120,"name":121,"path":52,"size":122,"width":123,"height":123},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_7_b2bf764bcd.png","thumbnail_Untitled_7_b2bf764bcd","image\u002Fpng","thumbnail_Untitled-7.png",12.8,156,"Untitled_7_b2bf764bcd",22.3,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_7_b2bf764bcd.png","2021-02-14T21:15:43.138Z","2021-02-14T21:15:43.147Z","https:\u002F\u002Fmedia.workingal.com\u002FUntitled_7_b2bf764bcd.png","https:\u002F\u002Fmedia.workingal.com\u002Ffood_waste_fa995fc6bc.webp",{"pagination":132},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":134,"meta":488},[135,209,279,351,419],{"id":136,"title":137,"createdAt":138,"updatedAt":139,"publishedAt":140,"content":141,"slug":142,"coffees":26,"seo_title":143,"keywords":144,"seo_desc":145,"featuredImage":146,"category":183,"author":187,"img":208},168,"5 Things You Need To Say No To In Order To Be More Productive","2024-09-10T18:16:17.374Z","2024-09-10T18:24:59.477Z","2024-09-10T18:24:59.474Z","You wake up at 7 a.m. You have developed an [impeccable morning routine,](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthis-is-your-morning-beauty-routine-checklist) and your phone and laptop are set with all the productivity apps that will help you get through the day. However, you still struggle with your to-do lists and your errands, and you wonder why this is happening.\n\nWell, that's probably because you keep doing things you are not supposed to do, which keeps you from being productive.\n\nKeeping higher levels of productivity is important for our professional and personal lives. Productivity keeps us up and running, allowing us to accomplish our tasks more quickly and efficiently and helping us feel less stressed and overwhelmed. [Data show](https:\u002F\u002Fwww.andrews.edu\u002Flife\u002Fstudent-movement\u002Fissues\u002F2023-11-03\u002Fpulse-productivity-success.html#:~:text=Overall%2C%20success%20is%20seen%20as,people%20are%20seen%20as%20successful.) that productive people tend to be more successful and achieve more fulfilling careers. Ultimately, being productive requires time, effort, and concrete boundaries to protect our time in a professional and personal context.\n\nSo, if you find yourself doing some of the following things, then maybe this is why you are not as productive as you think you are and, hence, not reaching your **goals**.\n\n# 1\\. Pretty, little errands\n\nBeing helpful is always nice and can bring great fulfillment and enjoyment. However, if you are everyone's favorite “go-to” person for asking for a favor, you should probably reconsider. Of course, this doesn’t mean that you will keep [saying “no” to everyone](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F50-ways-to-say-no-politely) asking for a favor, but it does mean [setting boundaries](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-set-and-preserve-boundaries) on what you can do and what you cannot. For instance, if a specific colleague keeps delegating tasks that are far beyond your workload, you can always **refuse** to accept that if this means that you have to work longer hours or leave your tasks behind. The same applies to your personal life. While it’s amazing to be able to make other people happy and support them by making their lives easier, it’s equally important to take care of yourself and your priorities. If you keep making others' lives easier, then you probably put yourself in the corner and deprive yourself of your **success**.\n\n![5 things to say no in order to be productive.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_14_175ccb21c5.jpg)\n# 2\\. Five more minutes\n\nThere is a myth that those _“5 minutes more”_ are indeed five minutes. Well, there are not. Five minutes are rarely actually five; they are more like half an hour or maybe an hour! That means that it's much more each time you tell yourself “5 more minutes” to get out of bed. Get out of bed immediately without any delay, there is no such thing as five minutes. The same applies to work: if your colleague wants to talk to you to explain something for “5 more minutes,” then it will probably **cost more of your time**. Deny politely or explain that the time has passed already and move forward with your tasks. Also, things that can be told in 5 minutes can be equally written in an **email**. Keep that in mind.\n\n# 3\\. What’s the harm in one more beer?\n\nOh, there is harm, and you know it, not in the beer per se, but in the [lack of self-discipline](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fself-discipline-7-proven-ways), which keeps you **behind** and prevents you from accomplishing your goals. If you are not able to set boundaries to one more beer, cocktail, or glass of wine, then the one glass can become two, three, or… ten. Imagine how much time and money you would save if you had **concrete boundaries** and knew when to stop. Of course, it’s always a good idea to go out for drinks and socialize with your friends and colleagues, but it is also essential to know that you don’t have to do it every day, especially if you are working on your goals, for a promotion or for whatever reason you are working on.\n\n# 4\\. Tattletale & not chill\n\n![5 things to say no in order to be productive.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_15_618b818b1a.jpg)\n\nCould a minute of **gossip** make your life better? No, it definitely cannot. Engaging in gossip can divert your attention from more productive activities. It can get you into a negative mindset since gossiping is not only sharing things about others; it’s often accompanied by criticism and sharing private information without the person's consent, which can be considered a breach of trust. Gossiping is a complete waste of time and offers **nothing positive** to your life. Why should you start focusing on yours rather than talking and worrying about other people’s lives? The results will surprise you!\n\n# 5\\. Party animal\n\nParties and events are the salt of pepper of our social lives, and attending events that are important and interesting to you is important. Life is not only about work, and it’s essential to **relax** and reboot, especially when working at a fast pace. However, saying yes to every single invitation you get will eventually have the opposite effect. Being out and about constantly, you lose time not only from your goals and aspirations but also from your relaxation. Resist the urge to accept the **gallery opening** that you are not interested in or drink with a colleague that is a bit annoying, and attend only events that are good for you. Don’t succumb to the **FOMO**, and ensure that your social life is quality and brings you joy without wasting your time.","5-things-you-need-to-say-no-to-to-be-more-productive","5 Things You Need To Say No To To Be More Productive","things to make you more productive, productivity hacks, how to say no to be productive, productivity tips, ","If you are working on your goals but still are not reaching them, then maybe you need to say no to the things you are doing and keeping you from being your most productive self.",{"id":147,"name":148,"alternativeText":52,"caption":149,"width":54,"height":55,"formats":150,"hash":178,"ext":152,"mime":155,"size":179,"url":180,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":181,"updatedAt":182},521,"5 things to say no in order to be productive.jpg","5 things to say no in order to be productive",{"large":151,"small":160,"medium":166,"thumbnail":172},{"ext":152,"url":153,"hash":154,"mime":155,"name":156,"path":52,"size":157,"width":64,"height":158,"sizeInBytes":159},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Blog_1600x900_12_8f78040d29.jpg","large_Blog_1600x900_12_8f78040d29","image\u002Fjpeg","large_Blog 1600x900 (12).jpg",50.53,563,50525,{"ext":152,"url":161,"hash":162,"mime":155,"name":163,"path":52,"size":164,"width":72,"height":73,"sizeInBytes":165},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Blog_1600x900_12_8f78040d29.jpg","small_Blog_1600x900_12_8f78040d29","small_Blog 1600x900 (12).jpg",18.18,18183,{"ext":152,"url":167,"hash":168,"mime":155,"name":169,"path":52,"size":170,"width":80,"height":81,"sizeInBytes":171},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Blog_1600x900_12_8f78040d29.jpg","medium_Blog_1600x900_12_8f78040d29","medium_Blog 1600x900 (12).jpg",32.83,32829,{"ext":152,"url":173,"hash":174,"mime":155,"name":175,"path":52,"size":176,"width":88,"height":89,"sizeInBytes":177},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Blog_1600x900_12_8f78040d29.jpg","thumbnail_Blog_1600x900_12_8f78040d29","thumbnail_Blog 1600x900 (12).jpg",6.52,6518,"Blog_1600x900_12_8f78040d29",99.08,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FBlog_1600x900_12_8f78040d29.jpg","2024-09-10T18:21:45.590Z","2024-09-10T18:22:26.442Z",{"id":26,"name":27,"slug":28,"createdAt":184,"updatedAt":185,"publishedAt":186},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z","2024-06-26T07:27:59.419Z",{"id":18,"name":188,"slug":189,"instagram":52,"facebook":52,"bio":190,"createdAt":191,"updatedAt":192,"publishedAt":193,"linkedIn":52,"avatar":194},"Mariana","mariana","Mariana is our amazing psychologist. She is generally shy, but she has the answers to all questions. She is calm but can be pretty sarcastic if she wants to! She is working with women who are struggling in their jobs. She also loves knitting. She helps our Working Gal Team with her valuable insights and tips for a balanced work life.","2023-11-12T05:43:27.688Z","2023-11-12T05:47:04.640Z","2023-11-12T05:47:04.619Z",{"id":195,"name":196,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":197,"hash":203,"ext":58,"mime":61,"size":204,"url":205,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":206,"updatedAt":207},248,"1.webp",{"thumbnail":198},{"ext":58,"url":199,"hash":200,"mime":61,"name":201,"path":52,"size":202,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_1_ead45d4a4f.webp","thumbnail_1_ead45d4a4f","thumbnail_1.webp",4.51,"1_ead45d4a4f",8.67,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002F1_ead45d4a4f.webp","2023-11-12T05:43:16.157Z","2023-11-12T05:43:16.165Z","https:\u002F\u002Fmedia.workingal.com\u002FBlog_1600x900_12_8f78040d29.jpg",{"id":210,"title":211,"createdAt":212,"updatedAt":213,"publishedAt":214,"content":215,"slug":216,"coffees":6,"seo_title":217,"keywords":218,"seo_desc":219,"featuredImage":220,"category":253,"author":256,"img":278},167,"This Vitamin is What You Need for Healthy and Strong Hair","2024-09-06T22:47:42.999Z","2024-09-06T22:57:38.421Z","2024-09-06T22:57:11.013Z","No matter how busy our lives are, we all take our hair seriously. Hair has always been a sign of femininity. Also, hair is an important sign of health: many health issues can be depicted in our hair. For all those reasons, taking care of our hair is extremely important.\n\nWe lose on average up to **50 hairs a day**. Although this is not a phenomenon, this number can increase with the changing seasons. Seasonal alopecia, as this situation is called, is a skin condition that causes dogs to lose patches of hair in a seasonal pattern. _Seasonal alopecia is primarily caused by UV rays_, and this hair loss can last for a few weeks.\n\n![vitamin for hair loss.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fvitamin_for_hair_loss_e0b140791f.jpg)\n\nHowever, it’s never pleasant to lose hair, and it’s important to reduce the amount of hair we lose every time. So, in order to reduce it as much as possible, you should adopt some drastic **beauty practices** and incorporate them into your [beauty routine](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthis-is-your-morning-beauty-routine-checklist) as early as possible.\n\nFor example, nowadays, more emphasis is given to drying our hair first with a microfiber towel instead of using a hair dryer at very high temperatures, which can weaken the hair strands. It is also recommended to use brushes with silicone bristles or opt for grooming routines with more natural ingredients. Also, applying [homemade masks](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Feasy-and-affordable-homemade-hair-masks) every week is advisable to help our hair strengthen and soften.\n\n****\n\nIn terms of composition, specific **vitamins** are particularly indicated in the case of seasonal hair loss. This is the case of **biotin**, also known as vitamin B8, which is found, for example, in bananas, legumes, or even avocados.\n\n![vitamin for hair loss.png](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fvitamin_for_hair_loss_d0864ae201.png)\n\nBiotin, a powerful energy agent, plays a crucial role in stimulating the follicles in the scalp, thereby promoting hair growth. Its multifaceted benefits have been highlighted in several studies, including one published in 2016 by the [US National Library of Medicine](https:\u002F\u002Fwww.nlm.nih.gov\u002F), which observed that _38% of women complaining of hair loss were biotin deficient_. This discovery offers hope and optimism for those experiencing hair loss.\n\nSo, next time you experience severe hair loss, maybe check your biotin levels and talk with your nutritionist to adjust your diet appropriately.","this-vitamin-is-what-you-need-for-healthy-and-strong-hair","This Vitamin Is What You Need for Healthy and Strong Hair","biotin, vitamin for hair loss, hair loss, strong hair, vitamin B8, hair health","If you are experiencing hair loss, maybe you miss a very important vitamin. Read the article and learn which one.",{"id":221,"name":222,"alternativeText":52,"caption":223,"width":54,"height":55,"formats":224,"hash":249,"ext":152,"mime":155,"size":250,"url":251,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":252,"updatedAt":252},516,"vitamin for hair loss.jpg","vitamin for hair loss",{"large":225,"small":231,"medium":237,"thumbnail":243},{"ext":152,"url":226,"hash":227,"mime":155,"name":228,"path":52,"size":229,"width":64,"height":158,"sizeInBytes":230},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_vitamin_for_hair_loss_1d3010a260.jpg","large_vitamin_for_hair_loss_1d3010a260","large_vitamin for hair loss.jpg",57.13,57130,{"ext":152,"url":232,"hash":233,"mime":155,"name":234,"path":52,"size":235,"width":72,"height":73,"sizeInBytes":236},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_vitamin_for_hair_loss_1d3010a260.jpg","small_vitamin_for_hair_loss_1d3010a260","small_vitamin for hair loss.jpg",16.88,16879,{"ext":152,"url":238,"hash":239,"mime":155,"name":240,"path":52,"size":241,"width":80,"height":81,"sizeInBytes":242},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_vitamin_for_hair_loss_1d3010a260.jpg","medium_vitamin_for_hair_loss_1d3010a260","medium_vitamin for hair loss.jpg",33.77,33770,{"ext":152,"url":244,"hash":245,"mime":155,"name":246,"path":52,"size":247,"width":88,"height":89,"sizeInBytes":248},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_vitamin_for_hair_loss_1d3010a260.jpg","thumbnail_vitamin_for_hair_loss_1d3010a260","thumbnail_vitamin for hair loss.jpg",5.44,5444,"vitamin_for_hair_loss_1d3010a260",132.91,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fvitamin_for_hair_loss_1d3010a260.jpg","2024-09-06T22:53:28.955Z",{"id":14,"name":15,"slug":16,"createdAt":254,"updatedAt":255,"publishedAt":186},"2020-12-24T19:16:00.904Z","2025-02-19T20:04:41.159Z",{"id":257,"name":258,"slug":259,"instagram":52,"facebook":52,"bio":260,"createdAt":261,"updatedAt":262,"publishedAt":263,"linkedIn":52,"avatar":264},13,"Cristina","cristina","Cristina and beauty are one and the same. Cristina is mysterious, extravagant, and when she has free time, she loves shopping for beauty products and trying them on. She knows who should wear what and what is the best moisturizer in the market. Can't say we don't need her!","2023-11-12T05:46:52.824Z","2023-11-12T05:46:59.737Z","2023-11-12T05:46:59.716Z",{"id":265,"name":266,"alternativeText":113,"caption":113,"width":114,"height":114,"formats":267,"hash":273,"ext":58,"mime":61,"size":274,"url":275,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":276,"updatedAt":277},247,"Untitled design.webp",{"thumbnail":268},{"ext":58,"url":269,"hash":270,"mime":61,"name":271,"path":52,"size":272,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Untitled_design_f7056d0e58.webp","thumbnail_Untitled_design_f7056d0e58","thumbnail_Untitled design.webp",3.04,"Untitled_design_f7056d0e58",4.9,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FUntitled_design_f7056d0e58.webp","2023-11-12T05:43:15.989Z","2023-11-12T05:43:15.999Z","https:\u002F\u002Fmedia.workingal.com\u002Fvitamin_for_hair_loss_1d3010a260.jpg",{"id":280,"title":281,"createdAt":282,"updatedAt":283,"publishedAt":284,"content":285,"slug":286,"coffees":26,"seo_title":281,"keywords":287,"seo_desc":288,"featuredImage":289,"category":323,"author":326,"img":350},166,"Significant Career Change: Here Is What You Need To Do","2024-09-06T22:03:02.452Z","2024-09-06T22:17:10.835Z","2024-09-06T22:17:10.833Z","\nTaking some time to think about our career choices, past and present, and reflect on our future goals is one of the most important steps for professional development. By making a [career reset](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fseptember-career-reset), we can determine our current professional status, whether we want to continue doing what we are currently doing, whether we need to acquire new skills, develop existing ones, or explore different career paths. The fact that we are usually expected to choose a career path very early in life, studying it and moving forward to getting a job and sticking with it is impressive, but, generally, people develop and change, as do their opinions and preferences. If you are in a place where you are exploring your options and desire a change, or you are passionate about something specific, then you are probably on the verge of pivoting between careers.\n****\nAnd if you think a **career shift is unattainable**, maybe it’s time you [gave it another thought](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-change-careers)! Although making a career shift can be daunting, it's definitely achievable. Many successful individuals have successfully transitioned to new careers. For instance, Vera Wang was a figure skater and journalist before entering the fashion industry at age 40, and today, she's one of the world's premier women's designers.\n\n![blog-900x550-_13_.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_13_055782936b.webp)\n\nRegardless of whether your desire for a career change stems from personal ambitions, job loss, or the need for a better [work-life balance](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-maintain-your-work-life-balance), it's time to embrace it and take action. While switching careers might feel like starting from scratch, your existing skills and experiences can be valuable assets in your new endeavor.\n\n# 1\\. Learn about it\n\nIf you are seriously exploring a career change, then you need to learn all about it. Take a class, register for courses, and sign up for conferences or **online discussions** concerning the new career path. It doesn’t matter whether you already have the skills needed for your new career journey; you need to be more specific about the industry you want to work in. For instance, I used to be a tutor when I decided that marketing was my ideal career. However, although applicable, my degree wasn’t **marketing-oriented**, so I signed up for introductory social media marketing courses and more niche-specific courses to develop my skills more effectively. Also, marketing copywriting is entirely different from classic essay writing or blog writing, so I needed **specific guidance**, which I acquired via courses.\n\nSo, open your search engine, type your new career, and start researching what course can be helpful and will add to your resume. Also, make sure that the **industry** you target to make a career in does not require any certifications or licenses. In case you need any, then it’s essential to start from there.\n\n# 2\\. Network effectively\n\nThe most efficient and quick way in order to learn about your new **career exploration** is to connect with people who actually do the job. Connecting with professionals in the field is indispensable for understanding your dream career comprehensively. While you will get all the essential skills you need through courses and classes, people who are already in your desired industry are the ones who can give you valuable insights and real-world experiences and can **guide** you on what is necessary to know and what is not. Any informational discussion offers a unique opportunity to ask questions, understand daily tasks, and get a realistic sense of what the job entails.\n\n![blog-900x550-_14_.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_14_945c113970.webp)\n\nYou can find potential contacts by leveraging your **existing** network, attending industry events, utilizing LinkedIn to search for professionals in your target field, or even sending a cold email to someone you admire who is successful in the role you wish to thrive. It may feel overwhelming or challenging to network at that pace, but it is also a **significant** step for your career. Prepare a list of questions to make the most of your conversation and learn about the challenges, opportunities, and day-to-day aspects of the job.\n\n# 3\\. Do a thorough research on others\n\nEven if you are networking at a steady pace, it’s not always possible to have easy access to people who are willing to help and share your insights on their **current role.** However, you shouldn’t give up because you can research yourself. Check out the most successful people in the industry, and try to learn how they started and the steps that brought them where they are today. An exciting and insightful source of information is their interviews and (auto)biographies, where you can discover a lot of valuable and helpful tips and hacks on how they managed to succeed in this particular field. Also, this way, you will be able to learn strategies and tools that could bring you closer to your goal.\n\nAnother positive thing about research is that you will understand and realize that not all people achieve their goals and succeed following the same pattern. Each **individual** is different, and every person has their own way of getting things done. However, several approaches are even better than one.\n\n# 4\\. Don’t hesitate to announce your career change\n\nEven though it might seem insignificant, openly discussing your career goals is essential when transitioning to a new field. Sometimes, we find it dreadful to announce plans and have an inner fear of being judged. However, the [Imposter Syndrome](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fimpostor-syndrome-test) that follows a major change in our lives, especially in our careers, shouldn’t keep us from shouting our achievements out loud.\n\n![blog 900x550 (15).jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_15_769223406e.jpg)\n\nWhile it's challenging to acknowledge the desire for a career change, sharing your intentions with others can be even more daunting. Journaling can be a helpful tool to overcome self-doubt, if you like writing. Start by updating your professional profiles, such as your resume, your LinkedIn page, your personal website, or your email signature, so that they are aligned with your new career goals. Gradually build your confidence by discussing your plans with a stranger or close friend. Visualizing your new career path will become easier as you repeat this process.\n\n# 5\\. Create a transition plan\n\nA successful career change starts with a clear roadmap. Setting short-term goals, like taking a specific course or acquiring a **certification**, is your stepping stone. However, in order to have a smooth transition toward your dream career, make an actual transition plan bound by timelines and actionable steps that will help you take steady steps. Your long-term objective should be the **dream job** you're working towards. Don't forget to consider the financial impact of your transition. If you don’t have the amount of money in the bank that could finance your new journey, then you will probably make sure that this career change won’t cripple you financially. Include in your plan a [well-crafted budget](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbe-financially-fit-your-101-guide-ebook) for education and future potential income gaps so that when you kick-start your career change, you are entirely focused on your goal and not on potential setbacks.","significant-career-change-here-is-what-you-need-to-do","career change options, career change advice, how change career,career change help, ","If you are on the verge of making the next step to a major career change, then this is the guide you need.",{"id":290,"name":291,"alternativeText":52,"caption":292,"width":54,"height":55,"formats":293,"hash":318,"ext":58,"mime":61,"size":319,"url":320,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":321,"updatedAt":322},514,"how to make a major career change.webp","how to make a major career change",{"large":294,"small":300,"medium":306,"thumbnail":312},{"ext":58,"url":295,"hash":296,"mime":61,"name":297,"path":52,"size":298,"width":64,"height":65,"sizeInBytes":299},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Blog_1600x900_11_749426d2a3.webp","large_Blog_1600x900_11_749426d2a3","large_Blog-1600x900-_11_.webp",42.55,42552,{"ext":58,"url":301,"hash":302,"mime":61,"name":303,"path":52,"size":304,"width":72,"height":73,"sizeInBytes":305},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Blog_1600x900_11_749426d2a3.webp","small_Blog_1600x900_11_749426d2a3","small_Blog-1600x900-_11_.webp",18.9,18898,{"ext":58,"url":307,"hash":308,"mime":61,"name":309,"path":52,"size":310,"width":80,"height":81,"sizeInBytes":311},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Blog_1600x900_11_749426d2a3.webp","medium_Blog_1600x900_11_749426d2a3","medium_Blog-1600x900-_11_.webp",30.68,30676,{"ext":58,"url":313,"hash":314,"mime":61,"name":315,"path":52,"size":316,"width":88,"height":89,"sizeInBytes":317},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Blog_1600x900_11_749426d2a3.webp","thumbnail_Blog_1600x900_11_749426d2a3","thumbnail_Blog-1600x900-_11_.webp",7.61,7614,"Blog_1600x900_11_749426d2a3",79.98,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FBlog_1600x900_11_749426d2a3.webp","2024-09-06T22:11:44.380Z","2024-09-06T22:15:04.745Z",{"id":6,"name":7,"slug":8,"createdAt":324,"updatedAt":325,"publishedAt":186},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z",{"id":26,"name":327,"slug":328,"instagram":329,"facebook":330,"bio":331,"createdAt":332,"updatedAt":333,"publishedAt":334,"linkedIn":335,"avatar":336},"Tonia","tonia","https:\u002F\u002Fwww.instagram.com\u002Fliolioutonia\u002F","https:\u002F\u002Fwww.facebook.com\u002Ftonia.lioliou","If you could find one person combining physical strength and mental ability it would have her name. Tonia is also a teacher, but she has serious experience in all kinds of jobs. She can do whatever you ask her. She is also a big fan of remote work -and she is not afraid to admit it. This is why she loves writing about it.","2020-12-24T18:57:03.277Z","2022-03-04T12:40:41.173Z","2020-12-24T18:57:04.381Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Ftonia-lioliou-078949202\u002F",{"id":26,"name":337,"alternativeText":338,"caption":338,"width":114,"height":114,"formats":339,"hash":345,"ext":117,"mime":120,"size":346,"url":347,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":348,"updatedAt":349},"the working gal author.png","the working gal author",{"thumbnail":340},{"ext":117,"url":341,"hash":342,"mime":120,"name":343,"path":52,"size":344,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_tonia_614def26ea.png","thumbnail_tonia_614def26ea","thumbnail_tonia.png",52.63,"tonia_614def26ea",111.31,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Ftonia_614def26ea.png","2020-12-24T18:57:01.136Z","2025-02-22T08:34:14.859Z","https:\u002F\u002Fmedia.workingal.com\u002FBlog_1600x900_11_749426d2a3.webp",{"id":352,"title":353,"createdAt":354,"updatedAt":355,"publishedAt":356,"content":357,"slug":358,"coffees":26,"seo_title":353,"keywords":359,"seo_desc":360,"featuredImage":361,"category":395,"author":396,"img":418},165,"What Is Rage Applying and Why To Avoid That","2024-09-05T22:05:15.846Z","2024-09-05T22:14:04.440Z","2024-09-05T22:13:27.994Z","Not everything in life is all roses. The same applies in the workplace as well. There will always be **\"good\" and \"bad\" days at work**, moments when you have plenty of positivity and energy, and moments when you just want to leave and go home. However, when the _\"bad\"_ days suddenly become a daily routine, and you feel disappointed and frustrated regarding every aspect of your work environment, and when you wake up every morning with a denial to go to work, it’s pretty clear that something is wrong. And in this case, the options are two: either **start applying for a new job** or **quit instantly**.\n\nHowever, in this case, we will now discuss the first option: to start applying for a new job.\n\nAnd no, we will not start advising on how to apply for a new job here. Stay tuned, and you will get this info in another post. If you are around TikTok, you have probably already noticed a new workplace trend known as “rage applying,” which is particularly popular among younger generations, especially Gen Z. Many people consider it a form of _“quiet quitting._”\n\n\n![rage applying tiktok](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_16_61ec14f950.webp)\n\nTo give a more detailed “rage applying” meaning, we could say that it has emerged as the new job phenomenon of applying for dozens of different jobs at the same time, when you feel frustrated and depressed about your current job. Most often, \"rage applying\" occurs when a person has pent-up feelings of frustration and anger or feels unappreciated and unrecognized at work. A recent study in the US found that _90% of employees surveyed had rage applied in the last six months_.\n\n### Half the participants said they considered quitting their job **at least once a week**\n\nThe statistics on how many people use rage-applying as a solution to the challenges they face at work are concerning for many reasons, and we need to pay more attention to them. More and more people feel disappointed in their [work environment](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-recover-from-a-toxic-workplace) and are in a constant state of job hunting. However, changing jobs driven mainly by rage and not thinking strategically may affect your future career.\n\nRage-applying has become a concerning trend for hiring managers. A recent survey revealed that two-thirds of US professionals admitted to impulsively applying to numerous jobs out of **frustration or anger**. This makes it challenging for employers to distinguish between genuine job seekers and those who are simply venting their emotions. [Shanda Mints, Vice President at Korn Ferry](https:\u002F\u002Fwww.kornferry.com\u002Finsights\u002Fthis-week-in-leadership\u002Fthe-rage-applying-problem#:~:text=Although%20rage%20applying%20by%20that,this%20era's%20rage%20applying%20different.), noted that there's currently no reliable method to identify and screen out rage applicants.\n\n# Why You Should Avoid Rage Applying\n\nWe only live once, so we shouldn't waste our life on anything that doesn't make us happy, especially when it's work-related, considering that our **workplace** is the environment where we spend at least 8 hours of our day. However, before sending out piles of resumes to countless positions, do some self-reflection and think about why you want to leave your job. Although \"rage applying\" can yield positive results, it's generally wise to process your frustration before taking action.\n\nWhile it seems like a release in that particular moment, rage applying may not be the most effective job search strategy. It can lead to hasty decisions and may not result in a job that genuinely aligns with your goals and values.\n\nSo, why avoid rage applying?\n\n## Impulsive Decision-making\n\nWhen driven by strong emotions like anger or frustration, it's easy to make hasty decisions without fully considering the job requirements, company culture, or long-term career goals. This means that if you apply to different jobs without having a specific strategy in mind, then you will probably end up in a less satisfying job. If you land a job solely out of frustration, you may later regret the decision if the new position doesn't align with your career aspirations or personal values.\n\n## Negative Impression\n\n![rage applying tiktok](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fblog_900x550_15_979bd77ecd.webp)\n\nEmployers can sense when a job application is rushed or lacks genuine interest. A careless or impulsive application can create a negative impression and can ruin your professional reputation within your industry. Are you sure you want to take this risk?\n\n## Limited Effectiveness\n\nWhile rage applying may provide a temporary sense of relief, it's unlikely to be a successful long-term strategy for finding a satisfying job. A more thoughtful and targeted approach is generally more effective and can help you land a job aligned with your interests and aspirations.\n\nInstead of following TikTok trends when it comes to major life decisions, and if you're feeling frustrated with your current job, it might be helpful to consider other options, such as:\n\n**Communicating with your manager:** Instead of rushing to hasty decisions, book a meeting with your manager and discuss your concerns with them. A good discussion and effective collaboration can lead to solutions that you wouldn’t even think of.\n\n**Seeking professional help:** A therapist or counselor can provide support and guidance. If you find yourself in such situations, a career coach could work with you to solve possible obstacles and help you overcome feelings of inadequacy or Imposter Syndrome.\n\n**Developing a thoughtful job search strategy:** Take time to identify your career goals and research potential opportunities instead of making rushed decisions. Evaluate whether you are just having a bad period at work and overreacting or if it is actually time to change jobs.\n\nNo matter what you choose to do, always keep in mind that when it comes to important life decisions, it’s better not to rush and, most importantly, not follow random TikTok trends to move forward.","what-is-rage-applying-and-why-to-avoid-that","rage applying is the new quiet quitting, rage applying to jobs, rage applying meaning, what is rage applying, rage applying tiktok, tiktok trend rage applying, ","If you are rage-applying after a bad day at work, maybe you should reconsider. Learn what is rage applying and why you should avoid it in order to succeed professionally.",{"id":362,"name":363,"alternativeText":364,"caption":364,"width":54,"height":55,"formats":365,"hash":390,"ext":58,"mime":61,"size":391,"url":392,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":393,"updatedAt":394},511,"rage applying tiktok.webp","rage applying tiktok",{"large":366,"small":372,"medium":378,"thumbnail":384},{"ext":58,"url":367,"hash":368,"mime":61,"name":369,"path":52,"size":370,"width":64,"height":65,"sizeInBytes":371},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_Blog_1600x900_12_1_134990d2a1.webp","large_Blog_1600x900_12_1_134990d2a1","large_Blog-1600x900-_12_ (1).webp",22.79,22786,{"ext":58,"url":373,"hash":374,"mime":61,"name":375,"path":52,"size":376,"width":72,"height":73,"sizeInBytes":377},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_Blog_1600x900_12_1_134990d2a1.webp","small_Blog_1600x900_12_1_134990d2a1","small_Blog-1600x900-_12_ (1).webp",9.26,9258,{"ext":58,"url":379,"hash":380,"mime":61,"name":381,"path":52,"size":382,"width":80,"height":81,"sizeInBytes":383},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_Blog_1600x900_12_1_134990d2a1.webp","medium_Blog_1600x900_12_1_134990d2a1","medium_Blog-1600x900-_12_ (1).webp",15.49,15490,{"ext":58,"url":385,"hash":386,"mime":61,"name":387,"path":52,"size":388,"width":88,"height":89,"sizeInBytes":389},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Blog_1600x900_12_1_134990d2a1.webp","thumbnail_Blog_1600x900_12_1_134990d2a1","thumbnail_Blog-1600x900-_12_ (1).webp",3.95,3946,"Blog_1600x900_12_1_134990d2a1",47.23,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FBlog_1600x900_12_1_134990d2a1.webp","2024-09-05T22:11:57.551Z","2024-09-05T22:12:18.795Z",{"id":6,"name":7,"slug":8,"createdAt":324,"updatedAt":325,"publishedAt":186},{"id":14,"name":397,"slug":398,"instagram":399,"facebook":400,"bio":401,"createdAt":402,"updatedAt":403,"publishedAt":404,"linkedIn":405,"avatar":406},"Amalia","amalia","https:\u002F\u002Fwww.instagram.com\u002Famalia.ka__\u002F","https:\u002F\u002Fwww.facebook.com\u002Famalia.kakampakou","Amalia is the Teacher. She loves what she does. She is addicted to detail: if it isn’t perfect, it’s not good enough. She loves her job and she loves writing. She wants to learn new things and she is very curious about everything. Her favorite question: Why? She usually answers the questions by herself, though.","2020-12-24T18:58:59.684Z","2020-12-27T14:58:33.474Z","2020-12-24T18:59:01.010Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Famalia-kakampakou-963945202\u002F",{"id":14,"name":337,"alternativeText":338,"caption":338,"width":114,"height":114,"formats":407,"hash":413,"ext":117,"mime":120,"size":414,"url":415,"previewUrl":52,"provider":94,"provider_metadata":52,"createdAt":416,"updatedAt":417},{"thumbnail":408},{"ext":117,"url":409,"hash":410,"mime":120,"name":411,"path":52,"size":412,"width":123,"height":123},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_amalia_fcd74699a4.png","thumbnail_amalia_fcd74699a4","thumbnail_amalia.png",57.6,"amalia_fcd74699a4",118.47,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Famalia_fcd74699a4.png","2020-12-24T18:58:30.657Z","2025-02-22T08:34:20.998Z","https:\u002F\u002Fmedia.workingal.com\u002FBlog_1600x900_12_1_134990d2a1.webp",{"id":420,"title":421,"createdAt":422,"updatedAt":423,"publishedAt":424,"content":425,"slug":426,"coffees":14,"seo_title":427,"keywords":428,"seo_desc":429,"featuredImage":430,"category":463,"author":464,"img":487},164,"How to Get Enough Vitamin D in Fall and Winter (When the Sun Disappears)","2024-09-05T20:42:29.617Z","2026-01-19T19:50:53.386Z","2024-09-05T20:47:30.650Z","Every year around October, the same question starts appearing in my inbox from clients: \"Now that the days are getting shorter, how do I make sure I'm getting enough vitamin D?\"\n\nIt's a smart question. And if you're asking it, you're already ahead of most people who don't think about their vitamin D levels until they're dealing with the consequences—persistent fatigue, [low mood](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F16-ways-to-boost-your-mood-instantly), getting sick constantly, or that vague sense that something is just off.\n\nHere's what's happening: as we transition from summer into fall and then winter, the angle of the sun changes. Even when it's sunny outside, the UVB rays that trigger vitamin D production in your skin become less intense. If you live above 37 degrees latitude (roughly the latitude of San Francisco or Athens), you might not be able to produce adequate vitamin D from sunlight at all between November and February, regardless of how much time you spend outside.\n\nAdd to this that most of us are spending more time indoors during colder months, covering more of our skin when we do go out, and the sun sets earlier, limiting the window for sun exposure anyway. The result is that vitamin D levels naturally drop during fall and winter for the majority of people in northern climates.\n\nThis isn't just about bone health, though that's important. Vitamin D affects your immune system (which is why colds and flu spike in winter), your mood (seasonal affective disorder is partially linked to low vitamin D), your muscle function, your inflammation levels, and even your sleep quality.\n\nSo yes, this matters. And yes, there are specific strategies that work when the sun isn't cooperating. Let me walk you through what you actually need to know.\n\n## Why Vitamin D Becomes a Problem in Fall and Winter\n\nFirst, let's understand what's happening at a biological level so you understand why your summer strategies won't work year-round.\n\n### How vitamin D production actually works:\n\n![how to get vitamin D in fall.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_get_vitamin_D_in_fall_191ee76b13.webp)\n\nWhen UVB rays from the sun hit your skin, they interact with a cholesterol compound (7-dehydrocholesterol) in your skin cells. This triggers a chemical reaction that produces pre-vitamin D3, which then converts to vitamin D3 (cholecalciferol) through body heat.\n\nThis vitamin D3 travels to your liver, where it's converted to 25-hydroxyvitamin D—the form measured in blood tests. When your body needs active vitamin D, your kidneys convert it to the active form (1,25-dihydroxyvitamin D) that actually does the work in your cells.\n\n### What changes in fall and winter:\n\nThe sun's angle matters more than most people realize. During the summer months, the sun is high in the sky, and UVB rays can penetrate the atmosphere efficiently. During fall and winter, the sun is lower on the horizon, meaning UVB rays have to travel through more atmosphere to reach you. Much of the UVB radiation gets absorbed or scattered before it reaches your skin.\n\nIn practical terms: in [Boston](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ffall-trip-boston) in December, you could stand outside in shorts at noon and still not produce meaningful amounts of vitamin D. The angle is wrong. The UVB simply isn't strong enough.\n\nYour latitude determines how severe this problem is. If you live in Miami (26°N), you can still produce vitamin D year-round, though at reduced rates in winter. If you live in Seattle (47°N), London (51°N), or anywhere further north, your skin basically shuts down vitamin D production from November through February.\n\n### Why food alone usually isn't enough:\n\nVery few foods naturally contain significant amounts of vitamin D. Fatty fish like salmon and mackerel are the best natural sources, but you'd need to eat them almost daily to meet your needs through food alone. Fortified foods help, but they typically contain modest amounts—a glass of fortified milk has about 100 IU of vitamin D, while your body might need 1,000-2,000 IU daily just to maintain adequate levels.\n\nThis is why vitamin D deficiency becomes so common in the fall and winter. Your primary source (sunlight) becomes unreliable or unavailable, and food sources alone can't fully compensate.\n\n## The Signs You're Not Getting Enough Vitamin D\n\nVitamin D deficiency is sneaky. The symptoms are nonspecific enough that you might attribute them [to stress](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fstress-management-these-5-techniques), busy schedules, or just \"seasonal blues.\" But if you're experiencing several of these, especially during fall and winter, low vitamin D might be the culprit:\n\n**Persistent fatigue that doesn't improve with sleep.** You're sleeping eight hours, but still feel exhausted. This is one of the most common signs of deficiency.\n\n**Getting sick more frequently.** If you're catching every cold that goes around the office, low vitamin D might be compromising your immune function.\n\n**Bone pain or muscle aches.** Unlike the sharp pain of injury, this feels more like a deep ache in your bones or generalized muscle discomfort.\n\n**Mood changes or depression.** Seasonal affective disorder (SAD) has multiple causes, but low vitamin D is a significant contributor. If your mood noticeably dips as days get shorter, this is worth investigating.\n\n**Slow wound healing.** If cuts and bruises take longer to heal than they used to, vitamin D deficiency can interfere with the healing process.\n\n**Hair loss.** While many factors cause hair loss, severe vitamin D deficiency can contribute to hair thinning.\n\n**Muscle weakness.** Difficulty with activities that used to be easy, or feeling like your muscles fatigue quickly.\n\n**Brain fog or difficulty concentrating.** Vitamin D receptors are present in the brain, and deficiency can affect [cognitive function](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhite-noise-for-calm-and-focus).\n\n**Who's at higher risk:**\n\nSome groups are more vulnerable to vitamin D deficiency, especially during fall and winter:\n\n* People with darker skin (melanin reduces vitamin D production)  \n* Older adults (skin becomes less efficient at producing vitamin D with age)  \n* People who are overweight or obese (vitamin D gets sequestered in fat tissue)  \n* People with limited sun exposure (office workers, homebound individuals)  \n* People with conditions affecting fat absorption (Crohn's disease, celiac disease)  \n* People living in northern latitudes  \n* People who consistently use sunscreen (blocks UVB rays)  \n* Strict vegans (most dietary sources are animal-based)\n\nIf you fall into any of these categories, you need to be especially proactive about vitamin D during the darker months.\n\n## Strategy 1: Maximize What Little Sun Exposure You Can Get\n\nEven though sun exposure becomes less effective in fall and winter, you can optimize the limited opportunity you have.\n\n### Timing matters:\n\nThe strongest UVB rays occur during midday hours—roughly 10 AM to 2 PM. If you're going to get sun exposure, this is your window. A 15-minute walk at noon is more effective than an hour-long walk at 4 PM when the sun is lower.\n\n### Skin exposure matters:\n\nYou need direct sun exposure on your skin, not through windows (glass blocks UVB rays). Aim to expose your arms and face at minimum. More skin exposure means more vitamin D production, so if the weather permits, exposing your legs as well helps.\n\n### Duration guidelines:\n\nDuring fall, aim for 10-15 minutes of midday sun exposure several times per week. In early fall, when the sun is still relatively strong, this can help maintain levels. By late fall and winter in northern climates, even this won't be sufficient, which is when you need to rely more heavily on food and supplements.\n\n### The sunscreen dilemma:\n\nYes, [sunscreen](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbest-suncreens) blocks vitamin D production. But skin cancer risk is also real. The balanced approach: get your 10-15 minutes of sun exposure without sunscreen for vitamin D purposes, then apply sunscreen if you'll be out longer. You're not choosing between vitamin D and skin protection—you're doing both strategically.\n\n### Indoor light doesn't count:\n\nFluorescent lights and regular LED bulbs don't emit UVB radiation. Sitting by a sunny window feels nice but won't produce vitamin D. Some people use UVB lamps specifically designed for vitamin D production, but check with your doctor before using these, as they require careful usage to avoid skin damage.\n\n## Strategy 2: Eat Vitamin D-Rich Foods Strategically\n\nFood alone usually can't meet all your vitamin D needs during fall and winter, but it can provide a foundation that reduces how much supplementation you need.\n\n### Fatty fish (the vitamin D powerhouses):\n\nThese are your best natural food sources:\n\n* **Salmon (wild-caught, 3.5 oz):** 600-1,000 IU   \n* **Salmon (farmed, 3.5 oz):** 100-250 IU (farming practices reduce vitamin D content)   \n* **Mackerel (3.5 oz):** 360 IU   \n* **Sardines (3.5 oz):** 270 IU   \n* **Tuna (canned, 3.5 oz):** 230 IU   \n* **Trout (3.5 oz):** 645 IU\n\nPractical approach: Aim for fatty fish 2-3 times per week during fall and winter. This alone can provide 1,200-3,000 IU weekly, which helps maintain baseline levels.\n\n### Egg yolks:\n\n**One large egg yolk:** 40 IU\n\nThe vitamin D is in the yolk, not the white. While one egg doesn't provide much, if you regularly eat eggs for breakfast, it adds up. Three eggs give you about 120 IU.\n\n### Mushrooms:\n\nMushrooms are unique—they're one of the few plant sources of vitamin D, and they produce it when exposed to UV light, similar to human skin.\n\n* **UV-exposed mushrooms (3.5 oz):** 400-1,000 IU   \n* **Regular mushrooms (3.5 oz):** 10-20 IU\n\nLook for packages labeled \"UVB-treated\" or \"high vitamin D.\" Some brands specifically expose mushrooms to UV light to increase their vitamin D content.\n\n### Fortified foods:\n\nMany foods are fortified with vitamin D. While the amounts are modest, they add up when consumed regularly:\n\n* **Fortified milk (1 cup):** 100 IU   \n* **Fortified orange juice (1 cup):** 100 IU   \n* **Fortified cereal (1 serving):** 40-100 IU (varies by brand)   \n* **Fortified yogurt (6 oz):** 80 IU   \n* **Fortified plant milks (1 cup):** 100-140 IU (varies by brand)\n\n### Cod liver oil:\n\n**One tablespoon:** 1,360 IU\n\nThis is the most concentrated food source of vitamin D. One tablespoon daily can significantly boost your intake. The downside is that it also contains high amounts of vitamin A, so don't exceed the recommended dose without medical supervision.\n\n#### Sample daily menu for maximizing dietary vitamin D:\n\n* Breakfast: Scrambled eggs (3 eggs \\= 120 IU) with fortified orange juice (100 IU)  \n* Lunch: Grilled salmon salad (600 IU)  \n* Snack: Fortified yogurt (80 IU)  \n* Dinner: Sautéed mushrooms (if UV-exposed, 400 IU)\n\nTotal from food: \\~1,300 IU\n\nThis is close to the recommended daily intake, but most people can't or won't eat this way every single day, which is why supplements become important.\n\n## Strategy 3: Supplement Wisely (When Food and Sun Aren't Enough)\n\nHere's what I tell my clients: during fall and winter in northern climates, most people need to supplement vitamin D. It's not a failure or a shortcut—it's recognizing that geography and modern lifestyles make it nearly impossible to maintain optimal levels through sun and food alone.\n\n### How much do you actually need?\n\n![how to get vitamin D in fall.webp](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fhow_to_get_vitamin_D_in_fall_afb8d80411.webp)\n\nThe recommended dietary allowance (RDA) is 600 IU for adults up to age 70, and 800 IU for those over 70\\. However, many experts consider these amounts too low for maintaining optimal levels, especially during fall and winter.\n\n[Research suggests](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC6135651\u002F) that maintaining blood levels in the optimal range (30-50 ng\u002FmL) often requires 1,000-2,000 IU daily for most adults, and some people need even more depending on their baseline levels, body weight, and absorption capacity.\n\n### Get tested to know your baseline:\n\nThe best approach is to get your vitamin D levels tested (specifically, 25-hydroxyvitamin D) through your doctor. This gives you a baseline and helps determine your supplementation needs.\n\n**Optimal levels:**\n\n* Deficient: Less than 20 ng\u002FmL  \n* Insufficient: 20-30 ng\u002FmL  \n* Sufficient: 30-50 ng\u002FmL  \n* Optimal: 40-60 ng\u002FmL (many functional medicine practitioners aim for this range)  \n* Too high: Above 100 ng\u002FmL (can cause toxicity)\n\nIf you're deficient, your doctor might prescribe a higher-dose supplement (50,000 IU weekly for 8 weeks) to bring levels up quickly, then transition to a maintenance dose.\n\n### Choosing the right supplement:\n\n**Vitamin D3 (cholecalciferol) vs. D2 (ergocalciferol):** Always choose D3. It's more effective at raising blood levels and maintaining them. D2 is plant-derived and used in some prescription formulations, but D3 is superior.\n\n**Dosage:** Most people do well with 1,000-2,000 IU daily during fall and winter. If you're deficient, you might need 3,000-5,000 IU daily, but check with your doctor for doses above 2,000 IU.\n\n**Form:** Vitamin D is fat-soluble, so it's best absorbed when taken with a meal containing fat. Softgels with oil are slightly better absorbed than tablets, but the difference isn't huge.\n\n**Combination supplements:** Some vitamin D supplements include vitamin K2, which works synergistically with vitamin D to direct calcium to bones rather than soft tissues. This combination can be beneficial, especially for bone health.\n\n**Quality matters:** Look for third-party tested supplements (labels showing NSF, USP, or ConsumerLab certification). This ensures the supplement actually contains what the label claims.\n\n**Timing:** Take vitamin D with your largest meal of the day, which typically contains the most fat for absorption. Morning or evening doesn't matter—consistency matters more.\n\n### When to supplement:\n\nStart increasing your vitamin D intake in September or October, before levels start dropping significantly. Continue through March or April, depending on your latitude. Some people benefit from year-round supplementation, especially if they work indoors and get minimal sun exposure even in summer, but vitamin D can cause toxicity, so you need to consult with your doctor (see below).\n\n## Strategy 4: Adjust Your Expectations and Behaviors Seasonally\n\nThis is about working with your biology instead of against it. Our bodies evolved in environments with seasonal variation, and while we can't perfectly replicate ancestral sun exposure, we can be strategic.\n\n### Get outside during midday hours when possible:\n\nEven on cloudy days, outdoor light exposure helps regulate circadian rhythms and mood. While it won't produce much vitamin D in winter, the light exposure itself benefits your mental health and helps with seasonal affective disorder.\n\n### Consider a fall\u002Fwinter vitamin D testing schedule:\n\nGet tested in early fall (September) to see where your levels are after summer. Get tested again in late winter (February\u002FMarch) to see if your supplementation strategy is working. Adjust your dose based on results.\n\n### Be more aggressive if you're at higher risk:\n\nIf you have dark skin, are overweight, are over 60, or have conditions affecting absorption, you likely need higher doses than the average person. Work with your healthcare provider to determine your specific needs.\n\n### Pair vitamin D strategies with other winter wellness practices:\n\nVitamin D is one piece of winter health, but not the only piece. Also focus on:\n\n* Getting [adequate sleep](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsleep-hygiene) (7-9 hours)  \n* Managing stress  \n* Eating nutrient-dense foods  \n* Staying physically active  \n* Getting light exposure for circadian rhythm support\n\n### Recognize that you might feel different in winter:\n\nEven with optimal vitamin D levels, many people naturally have lower energy and prefer more rest during the winter months. This is normal. Vitamin D helps minimize the negative effects, but it doesn't make winter feel identical to summer.\n\n## What About Vitamin D Toxicity?\n\nThis is a common concern, but it's important to have perspective. Vitamin D toxicity is rare and typically only occurs with very high doses (over 10,000 IU daily) taken for extended periods.\n\nYou cannot get vitamin D toxicity from sun exposure—your body regulates production. You cannot get toxicity from food—even fatty fish consumed daily doesn't provide enough to cause problems.\n\nToxicity comes from excessive supplementation. Symptoms include nausea, vomiting, weakness, and frequent urination. Severe toxicity can cause kidney problems.\n\nThis is why testing is valuable. It prevents both deficiency and over-supplementation. If you're taking 2,000 IU or less daily, toxicity is extremely unlikely. If you're taking higher doses, periodic testing ensures you're in the safe range.\n\n## The Realistic Fall and Winter Vitamin D Plan\n\nHere's what a practical approach looks like for most people living in northern climates:\n\n### September through October (early fall):\n\n* Continue getting midday sun exposure when possible (10-15 minutes, arms and face exposed)  \n* Eat fatty fish 2 times per week  \n* Start daily vitamin D3 supplement: 1,000 IU if you had good sun exposure all summer; 2,000 IU if sun exposure was limited  \n* Consider getting baseline blood test to know your starting point\n\n### November through February (late fall and winter):\n\n* Accept that sun exposure won't provide adequate vitamin D  \n* Continue or increase supplement to 2,000 IU daily (or higher if your doctor recommends based on testing)  \n* Eat fatty fish 2-3 times per week  \n* Include fortified foods regularly (fortified milk or plant milk, fortified orange juice)  \n* Get outside for light exposure and mood benefits, but don't count on it for vitamin D production  \n* Consider retesting in February to ensure your strategy is working\n\n### March through April (early spring):\n\n* Gradually transition back to relying more on sun exposure as days get longer and sun angle improves  \n* Continue supplementation at a reduced dose (1,000 IU) until you're consistently getting sun exposure  \n* Retest if desired to see how levels rebounded with your winter strategy\n\n### May through August (summer):\n\n* Get regular midday sun exposure (10-20 minutes several times per week)  \n* Continue eating vitamin D-rich foods  \n* Many people can reduce or eliminate supplementation during peak summer months if they get adequate sun  \n* Consider retesting in late summer to establish your new baseline going into fall\n\nAfter years of working with clients on vitamin D optimization, here's what I've learned: most people underestimate how dramatic the seasonal drop in vitamin D levels can be, and most wait until they're already deficient to do anything about it.\n\nThe proactive approach—starting supplementation in early fall, maintaining it through winter, eating vitamin D-rich foods regularly, and getting tested to confirm your strategy works—prevents the energy crashes, frequent infections, mood dips, and muscle aches that so many people accept as \"just winter.\"\n\nYou can't completely override the seasonal challenges of living far from the equator. Your body will still respond to shorter days and longer nights. But you can prevent vitamin D deficiency from making winter significantly harder than it needs to be.\n\nYour immune system works better with adequate vitamin D. Your bones stay stronger. Your muscles function more efficiently. Your mood is more stable. You have more energy to do the things you want to do, even when it's cold and dark outside.\n\nStart paying attention to your vitamin D levels now, before fall fully transitions into winter. Test if you can. Supplement strategically. Eat your fatty fish. Get outside during midday when possible.\n\nYour winter self will thank you for the preparation.\n\n","the-nutritionist-answers-how-to-get-vitamin-d-in-fall","The Nutritionist Answers: How To Get Vitamin D in Fall","vitamin D in fall, vitamin D in winter, vitamin D deficiency, vitamin D sources, vitamin D foods, vitamin D supplements, how to get vitamin D without sun, vitamin D levels, sunshine vitamin","As a nutritionist, I'm answering the question everyone asks in fall: how do I get enough vitamin D when the sun disappears? 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