[{"data":1,"prerenderedAt":670},["ShallowReactive",2],{"cms:/api/categories?fields[0]=name&fields[1]=slug&pagination[pageSize]=100&sort=documentId":3,"cms:/api/categories?filters[slug]=wellness":45,"cms:/api/homepage?fields[0]=updatedAt&populate[navigation][fields][0]=name&populate[navigation][fields][1]=slug":53,"cms:/api/articles?populate=*&filters[category][id]=6&pagination[limit]=9&pagination[start]=81&sort[0]=bylineDate:DESC&sort[1]=createdAt:DESC":58},{"data":4,"meta":40},[5,10,15,20,25,30,35],{"id":6,"documentId":7,"name":8,"slug":9},8,"agm3bwiivq9ytkopje139uoj","Voices","voices",{"id":11,"documentId":12,"name":13,"slug":14},6,"fxhrufaspnwq0yurrk98sas3","Wellness","wellness",{"id":16,"documentId":17,"name":18,"slug":19},14,"gj8d0n6sxxe1mqfb0ticcamv","Style","style",{"id":21,"documentId":22,"name":23,"slug":24},12,"pra84h71qx5yo2kq8g18uy9h","After Hours","after-hours",{"id":26,"documentId":27,"name":28,"slug":29},2,"pregl64gjxpa6tec7l94j5fb","Career & Finance","career-and-finance",{"id":31,"documentId":32,"name":33,"slug":34},10,"vf2luiz1aic436stak4yr339","Nourish","food",{"id":36,"documentId":37,"name":38,"slug":39},4,"y4wuht99krufymt1c62zqtk1","Mindset","mindset",{"pagination":41},{"page":42,"pageSize":43,"pageCount":42,"total":44},1,100,7,{"data":46,"meta":50},[47],{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},"2026-09-06T10:31:16.890Z","2026-09-06T10:31:16.903Z",{"pagination":51},{"page":42,"pageSize":52,"pageCount":42,"total":42},25,{"data":54,"meta":57},{"id":42,"documentId":55,"updatedAt":56},"nhhccnp3ibbyv1cn1er78o9h","2026-09-06T10:40:24.841Z",{},{"data":59,"meta":665},[60,155,234,311,390,446,502,557,610],{"id":61,"documentId":62,"title":63,"content":64,"slug":65,"coffees":42,"seo_title":66,"keywords":67,"seo_desc":68,"bylineDate":69,"bylineTimezone":70,"createdAt":71,"updatedAt":72,"publishedAt":73,"featuredImage":74,"category":127,"author":128,"img":124},312,"arc91p3brqhtw7iqccbt2e54","This Vitamin is What You Need for Healthy and Strong Hair","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://assets.workingal.com/vitamin_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://www.workingal.com/articles/this-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://www.workingal.com/articles/easy-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://assets.workingal.com/vitamin_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://www.nlm.nih.gov/), 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.","2024-09-07","Europe/Berlin","2024-09-07T00:47:42.999Z","2024-09-07T00:57:38.421Z","2024-09-07T00:57:11.013Z",{"id":75,"documentId":76,"name":77,"alternativeText":78,"caption":79,"focalPoint":80,"width":81,"height":82,"formats":83,"hash":122,"ext":85,"mime":89,"size":123,"url":124,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":126,"updatedAt":126,"publishedAt":126},171,"md3pfcfnfsi5ezwvy910z755","vitamin for hair loss-517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","","vitamin for hair loss",null,1600,900,{"large":84,"small":95,"medium":104,"thumbnail":113},{"ext":85,"url":86,"etag":87,"hash":88,"mime":89,"name":90,"path":80,"size":91,"width":92,"height":93,"sizeInBytes":94},".jpg","https://assets.workingal.com/large_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","7a96977509c24dceb0627b509e5faf6f","large_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3","image/jpeg","large_vitamin for hair loss-517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg",56.87,1000,563,56867,{"ext":85,"url":96,"etag":97,"hash":98,"mime":89,"name":99,"path":80,"size":100,"width":101,"height":102,"sizeInBytes":103},"https://assets.workingal.com/small_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","6f1e346791843167bf5896d8487b8db3","small_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3","small_vitamin for hair loss-517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg",16.81,500,281,16813,{"ext":85,"url":105,"etag":106,"hash":107,"mime":89,"name":108,"path":80,"size":109,"width":110,"height":111,"sizeInBytes":112},"https://assets.workingal.com/medium_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","3028ce2c1808bec94ee96faa17a53680","medium_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3","medium_vitamin for hair loss-517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg",33.81,750,422,33809,{"ext":85,"url":114,"etag":115,"hash":116,"mime":89,"name":117,"path":80,"size":118,"width":119,"height":120,"sizeInBytes":121},"https://assets.workingal.com/thumbnail_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","25e416104bac6edc96f2622cdf3ca89b","thumbnail_vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3","thumbnail_vitamin for hair loss-517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg",5.44,245,138,5444,"vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3",132.98,"https://assets.workingal.com/vitamin_for_hair_loss_517c2c31826d37181c24fdde602acd4a1212b54b4c8664d84d7553040946e6d3.jpg","@strapi/provider-upload-aws-s3","2026-09-06T10:33:51.411Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":129,"documentId":130,"name":131,"slug":132,"instagram":80,"facebook":80,"bio":133,"linkedIn":80,"createdAt":134,"updatedAt":134,"publishedAt":135,"avatar":136},24,"ani4lxauc5k89gx1b7iq7d7g","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!","2026-09-06T10:31:24.922Z","2026-09-06T10:31:24.938Z",{"id":21,"documentId":137,"name":138,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":140,"hash":151,"ext":142,"mime":146,"size":152,"url":153,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":154,"updatedAt":154,"publishedAt":154},"yj0j2igha78bgn88vhwb3lpf","Untitled design-4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71.webp",250,{"thumbnail":141},{"ext":142,"url":143,"etag":144,"hash":145,"mime":146,"name":147,"path":80,"size":148,"width":149,"height":149,"sizeInBytes":150},".webp","https://assets.workingal.com/thumbnail_Untitled_design_4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71.webp","b59e542e1f29676a6acd5687bbd44fb4","thumbnail_Untitled_design_4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71","image/webp","thumbnail_Untitled design-4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71.webp",2.81,156,2808,"Untitled_design_4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71",4.8,"https://assets.workingal.com/Untitled_design_4b961bdcaf4fded22724bc31a57dc5cc14303fe990f70ba6122d0bbe12907a71.webp","2026-09-06T10:31:24.841Z",{"id":156,"documentId":157,"title":158,"content":159,"slug":160,"coffees":161,"seo_title":162,"keywords":163,"seo_desc":164,"bylineDate":165,"bylineTimezone":70,"createdAt":166,"updatedAt":167,"publishedAt":168,"featuredImage":169,"category":208,"author":209,"img":206},306,"unt99mga8jwp61ihgm3kfnld","How to Get Enough Vitamin D in Fall and Winter (When the Sun Disappears)","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://www.workingal.com/articles/16-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://assets.workingal.com/how_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://www.workingal.com/articles/fall-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://www.workingal.com/articles/stress-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://www.workingal.com/articles/white-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://www.workingal.com/articles/best-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://assets.workingal.com/how_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://pmc.ncbi.nlm.nih.gov/articles/PMC6135651/) that maintaining blood levels in the optimal range (30-50 ng/mL) 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/mL  \n* Insufficient: 20-30 ng/mL  \n* Sufficient: 30-50 ng/mL  \n* Optimal: 40-60 ng/mL (many functional medicine practitioners aim for this range)  \n* Too high: Above 100 ng/mL (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/winter 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/March) 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://www.workingal.com/articles/sleep-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",3,"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? Here's your complete guide to maintaining healthy levels through the darker months.","2024-09-06","2024-09-05T22:42:29.617Z","2026-01-19T20:50:53.386Z","2024-09-05T22:47:30.650Z",{"id":170,"documentId":171,"name":172,"alternativeText":78,"caption":173,"focalPoint":80,"width":81,"height":82,"formats":174,"hash":204,"ext":142,"mime":146,"size":205,"url":206,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":207,"updatedAt":207,"publishedAt":207},168,"apwbt6luryj6bd9waahrc642","how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","how to get vitamin D in fall",{"large":175,"small":183,"medium":190,"thumbnail":197},{"ext":142,"url":176,"etag":177,"hash":178,"mime":146,"name":179,"path":80,"size":180,"width":92,"height":181,"sizeInBytes":182},"https://assets.workingal.com/large_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","29f9f292f07521cfd44168db892b7d49","large_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","large_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",19.04,562,19044,{"ext":142,"url":184,"etag":185,"hash":186,"mime":146,"name":187,"path":80,"size":188,"width":101,"height":102,"sizeInBytes":189},"https://assets.workingal.com/small_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","56882f0475f9e93dadc7bd4e09a8958d","small_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","small_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",8.46,8462,{"ext":142,"url":191,"etag":192,"hash":193,"mime":146,"name":194,"path":80,"size":195,"width":110,"height":111,"sizeInBytes":196},"https://assets.workingal.com/medium_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","56ff87d0645a19802c9fd0e71135f930","medium_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","medium_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",13.59,13590,{"ext":142,"url":198,"etag":199,"hash":200,"mime":146,"name":201,"path":80,"size":202,"width":119,"height":120,"sizeInBytes":203},"https://assets.workingal.com/thumbnail_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","c506d059b408c4ff2d2354345458a56b","thumbnail_how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd","thumbnail_how to get vitamin D in fall-3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp",3.67,3668,"how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd",33.96,"https://assets.workingal.com/how_to_get_vitamin_D_in_fall_3a3b0d709c78a65920cc9e84dc90b665c69fca733824eabc9a79391443c0c2cd.webp","2026-09-06T10:33:48.073Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":210,"documentId":211,"name":212,"slug":213,"instagram":214,"facebook":80,"bio":215,"linkedIn":216,"createdAt":217,"updatedAt":217,"publishedAt":218,"avatar":219},20,"zh8zjojimcskm6vyvwjrcw1m","Evelina","evelina","https://instagram.com/evelina_vl?utm_source=qr&igshid=NGExMmI2YTkyZg%3D%3D","The cool kid of the office! Everyone wants to be friends with Evelina since she is a combination of sweetness, coolness, and calmness. She is very dedicated to her profession, and she is always willing to help, from giving a nutrition tip to... participating in a TikTok video! She is also a patient listener and a very talented editor!\n","https://www.linkedin.com/in/evgenia-eleni-vlachogianni-a78246234","2026-09-06T10:31:23.892Z","2026-09-06T10:31:23.908Z",{"id":31,"documentId":220,"name":221,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":222,"hash":230,"ext":85,"mime":89,"size":231,"url":232,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":233,"updatedAt":233,"publishedAt":233},"d87nxpp3uttcixsxsbn8eu64","evelina-working-gal-e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg",{"thumbnail":223},{"ext":85,"url":224,"etag":225,"hash":226,"mime":89,"name":227,"path":80,"size":228,"width":149,"height":149,"sizeInBytes":229},"https://assets.workingal.com/thumbnail_evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg","92119df441543990ce23f25aa1799097","thumbnail_evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128","thumbnail_evelina-working-gal-e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg",3.84,3841,"evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128",8.37,"https://assets.workingal.com/evelina_working_gal_e0d16d7bb54297c8e2f7b5d087295af0d77c2066141c1b1a9138334100df4128.jpg","2026-09-06T10:31:23.753Z",{"id":235,"documentId":236,"title":237,"content":238,"slug":239,"coffees":80,"seo_title":237,"keywords":240,"seo_desc":241,"bylineDate":242,"bylineTimezone":70,"createdAt":243,"updatedAt":244,"publishedAt":245,"featuredImage":246,"category":283,"author":284,"img":281},280,"rtr1a3b2uizwgaftsfekt832","4 Myths About Food Supplements That You Need To Know","Dietary supplements have become increasingly popular and are a valuable ally for our health and well-being, and consuming them correctly is essential for promoting a strong and healthy body and mind.\n\nFood supplements are a great way to improve our overall well-being and can assist in several situations. For example, in places where the sun is not shining very often, a significant percentage of people may face **vitamin D** deficiency, which is known as the “sun vitamin” since it’s mainly composed when our skin is exposed to the sun. Also, food supplements can enhance our brain function, especially when we are overwhelmed and work consumes us.\n\nNevertheless, the more they are used, the more questions arise about their appropriate use. Therefore, there are many inaccuracies about their proper use, and the reality is often completely different. For this reason, we are frequently confused about what is valid and what is not.\n\nBelow, we will see 4 very common myths about food supplements and the reality about them.\n\n# Myth 1: A balanced diet guarantees that we receive all the necessary nutrients\n![4 myths about food supplements.webp](https://assets.workingal.com/4_myths_about_food_supplements_0e261d4e43.webp)\nWhile a balanced diet is vital, even people who follow a healthy diet may struggle to meet all their nutritional needs. This can happen for several reasons, such as the quality of modern agricultural practices and the mass production of crops, which can reduce soil quality, resulting in fruits and vegetables having lower vitamin and mineral content. In addition, factors such as a [busy lifestyle](https://www.workingal.com/articles/how-to-maintain-your-work-life-balance) and limited access to fresh products can make it difficult to consistently follow a perfectly [balanced diet](https://www.workingal.com/articles/the-best-nutrition-tips-i-learned-while-working-with-nutritionists-part-1) every day. In addition, the right food combination is a significant factor that can lead to an unbalanced **intake** of all the necessary nutrients. Therefore, nutritional gaps that are not visible can be created and affect our bodies in the long run.\n\n# Myth 2. Supplements are expensive and unnecessary\n\nOne of the common myths we hear is that supplements are a costly luxury and addressed only to specific... wallets. First of all, investing in our health **is never a luxury** but a key priority. In addition, using targeted supplements can be a cost-effective way to prevent future health problems and replenish the valuable nutrients we need. Consider it as preventive maintenance for your body. In fact, supplements are an affordable choice for everyone. If you scroll you Amazon account, you will definitely discover supplements that are value for money without minimizing their quality.\n\n# Myth 3. Supplements can cure diseases\n\nUnfortunately, many people believe that regularly taking supplements can cure a disease or a cold. For example, many people believe that taking [vitamin C](https://www.workingal.com/articles/vitamin-c-deficiency) can cure a cold. In fact, taking vitamin C can help our body relieve symptoms without being a medicinal solution. Dietary supplements can be an ally in the treatment of diseases but do not replace medical care or any medication. Also, it’s important to note here that constantly taking supplements may have adverse results and cause toxicity due to overconsumption.\n\n# Myth 4. All supplements are suitable for everyone\n\n![4 myths about food supplements.webp](https://assets.workingal.com/4_myths_about_food_supplements_fffe531979.webp)\n\nThere is often confusion about nutritional supplements and whether they are suitable for each individual. Nevertheless, the reality is that supplements are only ideal for some, as each body is different, and the needs of each body vary. Many factors determine which supplement one should take, which relate to the reason for doing so, such as **age, gender, and even body type**. For example, someone on a vegetarian diet has different needs than someone on a balanced diet but may lack some nutrients for various reasons. For this reason, choosing the right supplement is very important, and we should always consult a specialized physician or a registered nutritionist.","4-myths-about-food-supplements","food supplements, dietary supplements, myths about food supplements, vitamin D, wellbeing supplements","Read about the myths around food supplements and what you need to know before taking any supplement.","2024-08-20","2024-08-20T20:36:33.694Z","2024-08-20T20:44:17.255Z","2024-08-20T20:44:17.252Z",{"id":149,"documentId":247,"name":248,"alternativeText":78,"caption":249,"focalPoint":80,"width":81,"height":82,"formats":250,"hash":279,"ext":142,"mime":146,"size":280,"url":281,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":282,"updatedAt":282,"publishedAt":282},"mz13gs59ff3ofach7ihro6yr","4 myths about food supplements-15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","4 myths about food supplements",{"large":251,"small":258,"medium":265,"thumbnail":272},{"ext":142,"url":252,"etag":253,"hash":254,"mime":146,"name":255,"path":80,"size":256,"width":92,"height":181,"sizeInBytes":257},"https://assets.workingal.com/large_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","1c53e293f44714a47cb780f531093357","large_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8","large_4 myths about food supplements-15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp",69.79,69794,{"ext":142,"url":259,"etag":260,"hash":261,"mime":146,"name":262,"path":80,"size":263,"width":101,"height":102,"sizeInBytes":264},"https://assets.workingal.com/small_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","26df889f866dd2c81aa6255ecee56a7d","small_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8","small_4 myths about food supplements-15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp",23.8,23798,{"ext":142,"url":266,"etag":267,"hash":268,"mime":146,"name":269,"path":80,"size":270,"width":110,"height":111,"sizeInBytes":271},"https://assets.workingal.com/medium_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","3f6a22e0922114edb1d05cabd3d48d15","medium_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8","medium_4 myths about food supplements-15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp",44.65,44654,{"ext":142,"url":273,"etag":274,"hash":275,"mime":146,"name":276,"path":80,"size":277,"width":119,"height":120,"sizeInBytes":278},"https://assets.workingal.com/thumbnail_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","ccdd37887526d966a17a5ef9204d7a26","thumbnail_4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8","thumbnail_4 myths about food supplements-15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp",8.1,8102,"4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8",173.64,"https://assets.workingal.com/4_myths_about_food_supplements_15bdf149cc21951d5f4d294a4bec02227bce68c4eca2eecc45a7734a6cfeebd8.webp","2026-09-06T10:33:36.974Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":31,"documentId":285,"name":286,"slug":287,"instagram":288,"facebook":289,"bio":290,"linkedIn":80,"createdAt":291,"updatedAt":291,"publishedAt":292,"avatar":293},"ukgot5nm4dgqju73fwiwdelm","The Working Gal Team","the-working-gal-team","https://www.instagram.com/the_working_gal/","https://www.facebook.com/theworkinggal","Written and curated collaboratively by the editors behind The Working Gal. Bringing together shared stories, practical career insight, and modern lifestyle perspectives.","2026-09-06T10:31:21.475Z","2026-09-06T10:31:21.487Z",{"id":294,"documentId":295,"name":296,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":297,"hash":307,"ext":299,"mime":303,"size":308,"url":309,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":310,"updatedAt":310,"publishedAt":310},5,"wjqyp2hu8gbfmc8z6tm46b47","Untitled-7-23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547.png",{"thumbnail":298},{"ext":299,"url":300,"etag":301,"hash":302,"mime":303,"name":304,"path":80,"size":305,"width":149,"height":149,"sizeInBytes":306},".png","https://assets.workingal.com/thumbnail_Untitled_7_23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547.png","18a930235d0aa447f29ed44c5fe9fbe5","thumbnail_Untitled_7_23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547","image/png","thumbnail_Untitled-7-23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547.png",11.83,11829,"Untitled_7_23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547",5.86,"https://assets.workingal.com/Untitled_7_23388bce2c185874b0150ef7b15669a3512bc94b01650602e6df4e42ec59e547.png","2026-09-06T10:31:21.358Z",{"id":312,"documentId":313,"title":314,"content":315,"slug":316,"coffees":161,"seo_title":314,"keywords":317,"seo_desc":318,"bylineDate":319,"bylineTimezone":70,"createdAt":320,"updatedAt":321,"publishedAt":322,"featuredImage":323,"category":361,"author":362,"img":359},270,"gdga3hudq3x2ch77nztc9tqy","These Are The 9 Workout Mistakes I Made & I Didn’t Get Results","Some years ago, I decided that it was time to seriously start taking care of my physical health, aka working out. However, since I wasn’t _“that”_ girl, meaning the girl who would spend a significant amount of time at the gym, I had many misconceptions, and I could characterize myself as a “newbie” in the fitness world. I just wanted to be healthy without paying much attention to what constitutes healthy and how to benefit from exercise. As a result, I found myself not having the outcomes I wished for without having any more than a vague idea of what I was aiming for by working out. Therefore, I was disappointed and began to realize that all those fitness gurus and experts [were just scams](https://www.workingal.com/articles/how-the-fitness-industry-lies) and I soon got tired of practically not achieving anything.\n\nIt was sometime after I joined a Pilates studio that I actually learned what constitutes a beneficial workout. While diving into the magic of Pilates, I started **acknowledging** the fitness mistakes I used to make (thankfully, not anymore!), and I didn’t get the results I wanted.\n\nIf you are also tired of working out consistently but not seeing the results you desire, you may be making some of the mistakes I made and severely slowing down my **fitness progress**, making me feel that I was spending my valuable time for nothing. And, apart from the slow process of building my ideal body, I also had some minor injuries or sore muscles for days after my last workout.\n\nFitness experts say that mistakes we make regarding our workout routine can damage our bodies and overall **well-being**. The sooner we identify them, the better and more beneficial our workout will be, and the sooner we will achieve our fitness goals. So, identifying and correcting these mistakes is the optimal way to maximize the effectiveness of your workouts and achieve the results you've been striving for.\n\nWhat you don’t want to do is give up on your **training** and let these mistakes hold you back from reaching your fitness potential. Read on to discover the ten fitness mistakes I made, how I managed to avoid them, and how I started progressing towards a healthier and fitter self.\n\n# I Didn’t Manage My Expectations\n\nThat means that I never set a **concrete fitness goal** and never managed my expectations on how to achieve this goal. For example, I never narrowed down the _“I want to be healthier”_ goal, so I just started going to the gym without purpose. I wrongfully thought that since I had little experience working out, I could do better than a beginner, resulting in visiting the gym every day, not having a workout schedule, and not being able to execute the majority of exercises I was thinking since they were too **advanced**. Do you see the pattern? A newbie without significant experience trying to be a professional trainer -what an unrealistic expectation!\n\nHowever, while having a clear **vision** of what you want to achieve is essential, setting overly ambitious or unrealistic targets can be counterproductive and lead to disappointment and frustration. When you set unrealistic goals, such as expecting to **lose 25 pounds in a month** or build a significant amount of muscle in a short period, you put excessive **pressure** on yourself. This unnecessary pressure can lead to a sense of failure and a lack of motivation, ultimately hindering your progress and potentially causing you to abandon your fitness journey altogether.\n\nFor this reason and in order to avoid this pitfall, it's essential to set **_SMART (Specific, Measurable, Achievable, Relevant, and Time-bound)_** goals that are realistic and aligned with your current fitness level, lifestyle, and available resources. For instance, if you need to be at the office every day at 8 am and already have a busy morning, hitting the gym earlier may not be an excellent fit for you, and you will eventually skip workouts. Or if you are not a morning person, deciding to wake up only for a workout won’t work well.\n\nIt’s better to move with baby steps each time, make a flexible and achievable workout schedule, and target small goals every time rather than becoming a fitness model within a month—it won’t work, and you will probably risk both your physical and mental health. Also, keep in mind to focus on the process rather than just the outcome so that you can maintain a positive and sustainable approach to your fitness adventure.\n\n# I Didn't Warm-Up Properly\n\nBeing a very career-focused person, you can imagine how much of a **sacrifice** it would be for me to spend my hours working out rather than working. So, many, many times, I skipped warm up in order to save me some time. After many hours spent in the gym without any particular result, I came to the conclusion that **warming up** is a crucial component of any effective workout routine, and it’s important to spend enough time doing it correctly. Skipping proper warm-up increases the risk of injuries, reduces our performance, and delays muscle recovery.\n\nA proper warm-up prepares your body both **physically** and mentally for the demands of your workout. It gradually increases your heart rate, blood flow, and body temperature, which helps to lubricate your joints and activate the muscles you'll be using. This, in turn, improves your range of **motion**, flexibility, and overall movement efficiency, allowing you to perform exercises with better form and technique.\n\nI learned from my Pilates trainer—where I spent 20 minutes only on the warm-up—that neglecting to warm up can lead to muscle strains, joint pain, and even more painful injuries like tendinitis or ligament tears. These types of injuries can sideline you from your workout routine for an extended period, setting back your progress and potentially requiring medical intervention. To avoid my mistake, try to include a **dynamic warm-up** tailored to your specific workout routine, even if it is only 10-15 minutes long; your body will thank you!\n\n# I Didn’t Take Any Breaks\n\n![working gal workout mistakes.webp](https://assets.workingal.com/working_gal_workout_mistakes_456937b13b.webp)\n\nEven though I hadn’t set any particular goals, I decided that the only way to see **results** was to work out daily. However, fitness experts insist on letting our bodies **rest** for some days and not falling into the trap of overtraining. While it is undoubtedly admirable to have a **strong work ethic** and a desire to push your limits, overtraining can have severe consequences for your body.\n\nWhen you **overtrain**, your body doesn't have the necessary time to repair and rebuild the muscles that were broken down during your workouts. Therefore, you will probably notice decreased performance and chronic fatigue, whose origins you won’t be able to determine. According to [several studies](https://my.clevelandclinic.org/health/diseases/overtraining-syndrome), overtraining can also take a toll on your mental health, causing symptoms like irritability, anxiety, and depression—all in good measure.\n\nDon’t forget to take breaks and listen to your body. Not all days are the same, and if you constantly push yourself to exceed your limits, then you will end up being tired and counterproductive. Also, make sure that you engage in low-impact activities or complete rest, balancing the intensity of your workouts as well. This way, your body will be restored, and therefore, you will **maximize** the effectiveness of your workouts and avoid the negative consequences of overtraining.\n\n# I Didn’t Watch Out For My Technique\n\nNo matter how many hours you spend on the Pilates Reformer, on the mat, or at the gym, or no matter how many reps of each exercise you execute, you will not see any results if you don’t perform the **technique** correctly. Effective and safe workouts must be executed with the proper form and technique since poor form can impede progress and increase the risks of **injury**. Improper form can stem from various factors, such as a lack of understanding of proper technique, trying to lift too much weight, or rushing through exercises, even when you don’t follow your trainer’s breathing instructions. When you perform exercises with poor form, you put unnecessary stress on your joints and muscles, which will lead to pain, discomfort, and an ineffective set of exercises. For example, every time I performed squats, I used to do it with a rounded back: this put undue stress on my **lower back**, and I couldn’t see any results on my glutes, even though I could do 100 reps each time.\n\nWhen you are new to a sport, or if you are practicing for the first time, it’s better to get professional assistance first, aka a certified trainer who will help you and **guide** you through the technique of each exercise and how to use your body to perform the exercise correctly. Also, a professional fitness expert will teach you how to use the equipment correctly without harming yourself during the workout. Additionally, listening to your body is essential; if something causes you pain, it’s not beneficial; on the contrary, you may end up injured. Adjust your workouts according to your body’s **needs** and physical condition, and set proper technique as a priority.\n\n# I Skipped Strength Training and Focused on Cardio\n\nCardio exercise is the most popular, especially among people who wish to lose weight. Also, cardio exercise is preferred because, due to its intensity, it gives a sense of **effective** training. I fell into this trap myself, even though my aim wasn’t to lose weight. Cardio is great; however, our bodies need strength as well.\n\nStrength training, such as weightlifting, **bodyweight** exercises, or resistance band workouts, offers a multitude of benefits that can help you achieve our fitness goals, as well as build and maintain muscle mass, increase metabolism, and improve overall strength and energy. Stronger muscles not only enhance your athletic performance but also help protect your **joints** and reduce your risk of injury.\n\nNeglecting strength workouts can lead to muscle imbalances, decreased bone density, and a slower metabolism, which can hinder your fitness progress. Target a balance between your cardio and strength sessions since combining both types of exercises can help you achieve a more well-rounded, effective, and sustainable workout routine. For instance, when I started taking dancing lessons, I combined them with Pilates mat sessions, which helped me **balance** between cardio and strength and made both my workouts effective.\n\n# I Neglected Flexibility and Mobility Exercises\n![working gal workout mistakes.webp](https://assets.workingal.com/working_gal_workout_mistakes_c514991fdc.webp)\n\nBeing flexible by nature, I usually didn’t pay much attention to **flexibility** exercises and solely focused on strength. However, flexibility is an important aspect of working out and has overall benefits to an effective workout.\n\nFlexibility, is the range of motion around a joint and we need it for our joints and muscles to function and they make movement more efficient. If you don’t include flexibility exercises in your workout routine, you run the risk of tightness, stiffness, and a decreased range of **motion**, which can impair your ability to perform exercises with proper form and technique. This, in turn, can increase your risk of injury and slow your progress in achieving your goals.\n\nWhen we talk about mobility, we mean the ability to move a **joint** through its full range of motion with control and stability. Improved mobility can enhance overall movement patterns, improve posture, and reduce the risk of joint-related injuries. Dynamic stretches, foam rolling, and targeted mobility drills are the fundamental exercises you must include in your fitness routine for joint function and movement quality.\n\n# I Neglected My Diet\n\nThat is a big chapter that needs a lot more than an article to explain. However, this was one of my biggest mistakes that prevented me from having the best version of my body. Nutritionists claim that if you want a healthy lifestyle and a well-shaped body, then **_80% of your effort is balanced nutrition and only 20% is exercise_**. An unbalanced and wholesome diet will eventually undermine all your efforts and prevent you from achieving your fitness goals.\n\nInclude a variety of nutrient-dense foods in your everyday diet, such as lean proteins, complex carbohydrates, healthy fats, fruits, and vegetables. These macronutrients and micronutrients are essential for providing your body with the energy, building blocks, and recovery support it needs to perform at its best. Take care of your **pre-and post-workout meals** so that your body has the necessary energy to execute the workout routine and recover afterward.\n\nAlso, **hydration** is essential. If you are not adequately hydrated, your performance during your workouts will decrease. You will end up feeling dehydrated and probably losing a lot of electrolytes. Dehydration can lead to a host of issues, including decreased exercise capacity, muscle cramps, and impaired mental focus.\n\n****\n\nIf you are making the above mistakes, keep this guide close and try to avoid them in order to achieve a healthy and effective workout routine.\n\nA holistic approach to fitness, which includes proper warm-ups, adequate rest and recovery, correct technique, a balanced exercise routine, and a nutritious diet, can help you achieve your goals and maintain a healthy, active lifestyle for years. Remember, the fitness journey is not a sprint but a marathon, and by avoiding these common mistakes, you can ensure that you're taking the proper steps towards a healthier, fitter you.","these-are-the-9-workout-mistakes-i-made-and-i-didn-t-get-results","workout mistakes, fitness mistakes, common workout mistakes, mistakes when working out, workout gone wrong","If you workout consistently and yet no results, maybe you make some crucial mistakes.","2024-08-16","2024-08-16T02:03:31.385Z","2024-08-16T02:03:36.135Z","2024-08-16T02:03:36.131Z",{"id":324,"documentId":325,"name":326,"alternativeText":78,"caption":327,"focalPoint":80,"width":81,"height":82,"formats":328,"hash":357,"ext":142,"mime":146,"size":358,"url":359,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":360,"updatedAt":360,"publishedAt":360},151,"w2ovu81cdje4f1lbyy3iradb","working gal workout mistakes-b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","working gal workout mistakes",{"large":329,"small":336,"medium":343,"thumbnail":350},{"ext":142,"url":330,"etag":331,"hash":332,"mime":146,"name":333,"path":80,"size":334,"width":92,"height":181,"sizeInBytes":335},"https://assets.workingal.com/large_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","9580defffbc8238c75cfd9256d416756","large_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a","large_working gal workout mistakes-b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp",22.74,22740,{"ext":142,"url":337,"etag":338,"hash":339,"mime":146,"name":340,"path":80,"size":341,"width":101,"height":102,"sizeInBytes":342},"https://assets.workingal.com/small_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","c24cf1c383d684f23df0c128d88c4789","small_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a","small_working gal workout mistakes-b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp",9.06,9058,{"ext":142,"url":344,"etag":345,"hash":346,"mime":146,"name":347,"path":80,"size":348,"width":110,"height":111,"sizeInBytes":349},"https://assets.workingal.com/medium_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","ef81b5e78b9b0abd75f6ac8da6d2140a","medium_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a","medium_working gal workout mistakes-b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp",15,15002,{"ext":142,"url":351,"etag":352,"hash":353,"mime":146,"name":354,"path":80,"size":355,"width":119,"height":120,"sizeInBytes":356},"https://assets.workingal.com/thumbnail_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","0ce7baa41528d75f6fc743a44135a604","thumbnail_working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a","thumbnail_working gal workout mistakes-b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp",3.7,3702,"working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a",51.67,"https://assets.workingal.com/working_gal_workout_mistakes_b85e8378903db0783a48555cfd755f51dead09f8493a9b454306122c7018a07a.webp","2026-09-06T10:33:32.347Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":26,"documentId":363,"name":364,"slug":365,"instagram":366,"facebook":367,"bio":368,"linkedIn":369,"createdAt":370,"updatedAt":370,"publishedAt":371,"avatar":372},"rrgw04x1ox461oib75ljto7k","Dimitra","dimitra","https://www.instagram.com/dimdimi/","https://www.facebook.com/dimitra.lioliou.9","She started in corporate, stepped out to build her own businesses, and along the way learned five foreign languages. With a background in Sociology, her focus remains squarely on human behavior, the true engine behind every business, cultural trend, and daily decision. Today, she splits her time between Europe and the US, writing about work, culture, and the subtle mechanics of modern life. If you ask her about languages, consider yourself warned: she will not stop talking.","https://www.linkedin.com/in/dimitra-lioliou/","2026-09-06T10:31:18.888Z","2026-09-06T10:31:18.911Z",{"id":42,"documentId":373,"name":374,"alternativeText":375,"caption":376,"focalPoint":80,"width":139,"height":139,"formats":377,"hash":385,"ext":299,"mime":303,"size":386,"url":387,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":388,"updatedAt":388,"publishedAt":389},"vho74tz85ywt8uvcc2i46n8j","Dimitra Lioliou-490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5.png","dimitra lioliou profile pic","dimitra lioliou the working gal",{"thumbnail":378},{"ext":299,"url":379,"etag":380,"hash":381,"mime":303,"name":382,"path":80,"size":383,"width":149,"height":149,"sizeInBytes":384},"https://assets.workingal.com/thumbnail_Dimitra_Lioliou_490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5.png","1af5fda28d3e7890e8a99c385239de61","thumbnail_Dimitra_Lioliou_490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5","thumbnail_Dimitra Lioliou-490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5.png",47.39,47387,"Dimitra_Lioliou_490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5",28.15,"https://assets.workingal.com/Dimitra_Lioliou_490b9ae7a31e67cbe83f6cbd018b514572b484c2a12096c4257fcc93fbbdacd5.png","2026-09-06T10:31:18.786Z","2026-09-06T10:31:18.787Z",{"id":391,"documentId":392,"title":393,"content":394,"slug":395,"coffees":26,"seo_title":396,"keywords":397,"seo_desc":398,"bylineDate":399,"bylineTimezone":70,"createdAt":400,"updatedAt":401,"publishedAt":402,"featuredImage":403,"category":441,"author":442,"img":439},266,"a024i8kjhkd0md6049j5tpbp","The Best Homemade Foot Scrub for Cracked Heels (Plus 3 Editor-Tested Fixes)","_Independently selected and tested. When you buy via our links, we may earn an affiliate commission at zero cost to you._\n\n>Pedicures are great for a clean, high-gloss finish, but they rarely solve the deeper structural issues: rough calluses, sandpaper heels, and peeling patches brought on by months of barefoot living, strappy sandals, and excessive heat exposure.\n\nJust as summer demands an intensive [sun-damaged hair repair routine](https://www.workingal.com/articles/sun-damaged-hair-repair-routine) and [targeted scalp recovery](https://www.workingal.com/articles/oneskin-os-01-hair-scalp-serum-review), your feet require dedicated post-sun barrier restoration.\n\nYou don't need an expensive spa appointment or aggressive salon tools to reset your skin. A truly effective foot care routine comes down to physical exfoliation paired with active barrier repair. Whether you want to whip up a 2-minute treatment from kitchen staples or prefer a clinical, no-mess alternative, here is how to get baby-soft feet overnight.\n\n## The 2-Minute DIY Sugar & Olive Oil Foot Scrub\n\n*   **Prep Time:** 2 minutes\n    \n*   **Exfoliating Base:** 1/2 cup coarse sugar (raw cane sugar works best) or pure Epsom salts\n    \n*   **Nourishing Carrier:** 1/4 cup extra virgin olive oil\n    \n*   **Humectant:** 1 tablespoon raw unfiltered honey\n    \n*   **Aromatherapy (Optional):** 4–5 drops pure lavender or peppermint essential oil\n    \n\n### Why This Kitchen Formula Actually Works\n\n*   **Safe Physical Exfoliation:** Granulated sugar crystals slough away hardened skin cells gradually, melting as you massage to prevent micro-abrasions.\n    \n*   **Deep Lipid Restoration:** Unlike light body lotions, extra virgin olive oil is packed with squalene and natural fatty acids that penetrate thick calloused skin.\n    \n*   **Hydration Binding:** Raw honey acts as a natural humectant, pulling moisture deep into the newly exposed skin layers.\n    \n\n### How to Apply for Maximum Results\n\n![homemade foot scrub.webp](https://assets.workingal.com/homemade_foot_scrub_b737220b52.webp)\n\n1.  **The 10-Minute Soak:** Never scrub dry feet. Soak your feet in warm water (add a splash of [Dr Teal’s Epsom salts](https://amzn.to/4i8hMQp) if you’ve spent the day in heels) to soften thick skin.\n    \n2.  **Massage in Circular Motions:** Mix the ingredients in a small bowl. Work the mixture vigorously over your heels, soles, and cuticles for 2–3 minutes per foot.\n    \n3.  **Rinse and Leave the Lipid Barrier:** Rinse with lukewarm water without soap, allowing a delicate veil of olive oil to remain on the skin.\n    \n4.  **The Overnight Moisture Lock:** Pat dry and immediately seal the skin with a rich barrier balm or thick lotion before pulling on a pair of breathable cotton socks or silicone moisturizing gel socks before bed.\n\n## Don't Want to DIY? 3 Editor-Tested Foot Treatments That Work Faster\n\nIf mixing kitchen ingredients is not your style, these three targeted treatments deliver salon-grade results with zero mess:\n\n### [The Clinical Urea Treatment: Grocerism 40% Urea Cream](https://amzn.to/4csFL9p)\n    \n **Why it works:** Urea is the gold standard dermatologist ingredient for stubborn calluses. At a 40% concentration combined with 2% salicylic acid, it chemically dissolves dead keratin buildup without any manual scrubbing required.\n        \n**Best for:** Deeply cracked heels and thick patches that scrubs can't penetrate.\n\n> #### [Shop on Amazon](https://amzn.to/4csFL9p)\n        \n### [The No-Effort Reset: Baby Foot Original Exfoliant Foot Peel](https://amzn.to/4ylO7In)\n    \n**Why it works:** A cult-favorite Japanese treatment powered by glycolic, lactic, and salicylic acids. Slip into the booties for an hour, and over the next 5–7 days, layers of dead, hardened skin effortlessly peel away.\n        \n**Best for:** A total seasonal reset before vacations or sandal season.\n> #### [Shop on Amazon](https://amzn.to/4ylO7In)\n        \n### [The Ergonomic Tool: Nano Glass Foot Callus Remover](https://amzn.to/466PChC)\n    \n**Why it works:** Ditch aggressive metal cheese-grater files that can tear living tissue. Nano-glass etching gently buff away rough skin on dry or damp feet without irritation, leaving an ultra-smooth finish in under 60 seconds.\n        \n**Best for:** Quick weekly maintenance between deeper treatments.\n> #### [Shop on Amazon](https://amzn.to/466PChC)\n \n### The Final Step: Maintain the Barrier\n\nAn exfoliating scrub is only half the battle; maintaining smooth skin requires daily moisture. Pair your weekly scrub with our tested picks in [**the best moisturizers guide**](https://www.workingal.com/articles/the-best-moisturizers-of-2024-and-2025) to keep your moisture barrier strong from head to toe. And if you are prepping your feet for open-toe season, complete your look with the clean aesthetic of the [**barely-there natural manicure**](https://www.workingal.com/articles/barely-there-manicure-natural-nails-trend).","easy-homemade-foot-scrub","The Best Homemade Foot Scrub for Cracked Heels (Plus 3 Editor-Tested Fixes) | The Working Gal","homemade foot scrub, diy foot scrub for dead skin, homemade foot scrub for cracked heels, foot scrub with olive oil and sugar, how to soften rough heels at home, best callus remover for feet","Skip the expensive salon pedicure. Learn how to make an easy 2-minute DIY foot scrub for dry, cracked heels, plus the best dermatologist-backed creams that actually work.","2024-08-15","2024-08-14T23:59:24.030Z","2026-09-05T00:18:20.972Z","2024-08-15T00:30:24.326Z",{"id":404,"documentId":405,"name":406,"alternativeText":78,"caption":407,"focalPoint":80,"width":81,"height":82,"formats":408,"hash":437,"ext":142,"mime":146,"size":438,"url":439,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":440,"updatedAt":440,"publishedAt":440},149,"exn37p6sofkgakm0qvnabe5d","homemade foot scrub-179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","homemade foot scrub",{"large":409,"small":416,"medium":423,"thumbnail":430},{"ext":142,"url":410,"etag":411,"hash":412,"mime":146,"name":413,"path":80,"size":414,"width":92,"height":181,"sizeInBytes":415},"https://assets.workingal.com/large_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","4ce842db9809806bf798b3aa9dae32c5","large_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6","large_homemade foot scrub-179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp",37.73,37726,{"ext":142,"url":417,"etag":418,"hash":419,"mime":146,"name":420,"path":80,"size":421,"width":101,"height":102,"sizeInBytes":422},"https://assets.workingal.com/small_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","390cb65c1679aacbce70eb3416f067be","small_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6","small_homemade foot scrub-179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp",14.96,14962,{"ext":142,"url":424,"etag":425,"hash":426,"mime":146,"name":427,"path":80,"size":428,"width":110,"height":111,"sizeInBytes":429},"https://assets.workingal.com/medium_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","fd4f9308537bb42d852788b6806c6915","medium_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6","medium_homemade foot scrub-179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp",25.98,25978,{"ext":142,"url":431,"etag":432,"hash":433,"mime":146,"name":434,"path":80,"size":435,"width":119,"height":120,"sizeInBytes":436},"https://assets.workingal.com/thumbnail_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","96c6f48f2e8ad977ded10417e09dd132","thumbnail_homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6","thumbnail_homemade foot scrub-179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp",5.53,5532,"homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6",76.37,"https://assets.workingal.com/homemade_foot_scrub_179ae12e9c955d53816afa4e5645fa6d0838e860975f22b2423f64ad8a1bcab6.webp","2026-09-06T10:33:30.671Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":129,"documentId":130,"name":131,"slug":132,"instagram":80,"facebook":80,"bio":133,"linkedIn":80,"createdAt":134,"updatedAt":134,"publishedAt":135,"avatar":443},{"id":21,"documentId":137,"name":138,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":444,"hash":151,"ext":142,"mime":146,"size":152,"url":153,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":154,"updatedAt":154,"publishedAt":154},{"thumbnail":445},{"ext":142,"url":143,"etag":144,"hash":145,"mime":146,"name":147,"path":80,"size":148,"width":149,"height":149,"sizeInBytes":150},{"id":447,"documentId":448,"title":449,"content":450,"slug":451,"coffees":26,"seo_title":449,"keywords":452,"seo_desc":453,"bylineDate":454,"bylineTimezone":70,"createdAt":455,"updatedAt":456,"publishedAt":457,"featuredImage":458,"category":497,"author":498,"img":494},260,"edau1496q3w7qymy0dqe48gh","The Most Common Symptoms of Vitamin C Deficiency","Vitamin C is usually associated with winter when colds and viruses are more common, and it contributes to the proper functioning of the immune system. Vitamin C is essential for our health and well-being; however, many people suffer from vitamin C deficiency. The deficiency of this vitamin is [often linked to](https://www.ncbi.nlm.nih.gov/books/NBK493187/#:~:text=Vitamin%20C%20deficiency%20is%20often,perifollicular%20hemorrhages%2C%20and%20gingival%20bleeding.) low socioeconomic status, food insecurity, and limited access to nutritious foods.\n\nIn the US only, [dietary intake surveys](https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#:~:text=47%2D49%29.-,Vitamin%20C,risk%20for%20vitamin%20C%20deficiency.) have found a higher prevalence of vitamin C inadequacy among adults (43%) compared to children and adolescents (19% for ages 2-18 years). The percentage is quite high, and considering that vitamin C can be found in numerous foods, the answer to why we present such a high level of deficiency is probably access to fresh fruits and vegetables.\n\n# The benefits of vitamin C for our body are multiple\n\n**It has an antioxidant function:** Vitamin C helps protect cells from damage caused by free radicals, which are harmful molecules produced as our bodies break down food or are exposed to smoke and radiation.\n\n**It contributes to collagen synthesis:** Vitamin C is essential for the synthesis of collagen, a protein that helps maintain the integrity of the skin, blood vessels, bones, and other connective tissues.\n\n**It contributes to the functioning of the immune system:** Vitamin C is well known for its support to our immune system since it enhances immune cell function and helps to protect against infections.\n\n**It assists in wound healing:** Vitamin C plays a substantial role in wound healing by promoting the synthesis of collagen and other connective tissues. It helps restore damaged skin and tissues, facilitates the formation of new blood vessels (angiogenesis), and enhances the function of immune cells involved in inflammation and healing processes.\n\n**It contributes to iron absorption:** Vitamin C enhances the absorption of non-heme iron (the type of iron found in plant foods) from the digestive system and facilitates its uptake by intestinal cells. This is especially important for people who consume [mainly plant-based foods](https://www.workingal.com/articles/my-life-as-a-vegetarian), as absorption of non-heme iron is less effective compared to heme iron (found in animal products).\n\n# What happens if we do not get enough vitamin C?\n\nOur body cannot produce vitamin C on its own, and for this reason it is necessary to take it daily through our diet.\n\nCommon symptoms of vitamin C deficiency (also known as scurvy) include:\n\n**Tiredness:** Feeling tired or weak is a common symptom of vitamin C deficiency.\n\n**Joint and muscle pains:** Deficiency can cause joint pain and muscle weakness.\n\n**Swollen or bleeding gums:** This is a classic symptom of vitamin C deficiency. The gums can swell, redden, or even bleed easily.\n\n**Dry, rough, or scaly skin:** Vitamin C deficiency can lead to skin problems such as dryness, roughness, and easy bruising.\n\n**Slow wound healing:** Because vitamin C is essential for wound healing, people with deficiency may experience slow healing of cuts and minor injuries as well as bruising.\n\n**Weakened immune system:** Since vitamin C supports immune system function, deficiency can lead to increased susceptibility to infections.\n\n**Anemia:** Severe vitamin C deficiency can lead to anemia due to reduced absorption of iron from plant foods.\n\nGiven the importance of adequate vitamin C intake, it is important to introduce into our diet foods rich in this vitamin, such as fruits and vegetables, as they contain vitamin C in large quantities. Fruits such as oranges, grapefruits, kiwis, and strawberries are rich sources of vitamin C; broccoli, bell peppers, tomatoes, and spinach are vegetables that you should implement in your diet in order to get your daily vitamin C dose.\n\nIf you feel any of the above symptoms, it may be time to consider consulting your physician in case you need to get a vitamin C supplement.","vitamin-c-deficiency","vitamin C, vitamin C deficiency, vitamin c benefits, fruits with vitamin c, vitamin deficiency symptoms","If you constantly feel tired or your wounds don't heal fast, maybe you have low levels of vitamin C. \nCheck our article and find out whether you need some more vitamin C!","2024-08-13","2024-08-12T23:57:36.481Z","2024-08-13T00:01:36.521Z","2024-08-12T23:59:59.508Z",{"id":459,"documentId":460,"name":461,"alternativeText":78,"caption":462,"focalPoint":80,"width":81,"height":82,"formats":463,"hash":492,"ext":142,"mime":146,"size":493,"url":494,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":495,"updatedAt":495,"publishedAt":496},146,"gzje3u96mgf320uwdc5psll3","Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","Vitamin C deficiency",{"large":464,"small":471,"medium":478,"thumbnail":485},{"ext":142,"url":465,"etag":466,"hash":467,"mime":146,"name":468,"path":80,"size":469,"width":92,"height":181,"sizeInBytes":470},"https://assets.workingal.com/large_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","ef8731a9f6818a2e0e4dbd6d06a33fcc","large_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","large_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",19.08,19076,{"ext":142,"url":472,"etag":473,"hash":474,"mime":146,"name":475,"path":80,"size":476,"width":101,"height":102,"sizeInBytes":477},"https://assets.workingal.com/small_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","0b78e9ae10ba057141739c3bc0b39be5","small_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","small_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",7.68,7682,{"ext":142,"url":479,"etag":480,"hash":481,"mime":146,"name":482,"path":80,"size":483,"width":110,"height":111,"sizeInBytes":484},"https://assets.workingal.com/medium_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","f77e8aeec9b613e4ac41423f96ebf606","medium_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","medium_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",13.02,13018,{"ext":142,"url":486,"etag":487,"hash":488,"mime":146,"name":489,"path":80,"size":490,"width":119,"height":120,"sizeInBytes":491},"https://assets.workingal.com/thumbnail_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","a786a9e2f1b9b28742807352624e9d79","thumbnail_Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048","thumbnail_Vitamin C deficiency-a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp",3.14,3144,"Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048",39.02,"https://assets.workingal.com/Vitamin_C_deficiency_a1ec4c557953eb058c66b01962a631f58f6b123b062856f07b537a5ab0aac048.webp","2026-09-06T10:33:27.312Z","2026-09-06T10:33:27.313Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":210,"documentId":211,"name":212,"slug":213,"instagram":214,"facebook":80,"bio":215,"linkedIn":216,"createdAt":217,"updatedAt":217,"publishedAt":218,"avatar":499},{"id":31,"documentId":220,"name":221,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":500,"hash":230,"ext":85,"mime":89,"size":231,"url":232,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":233,"updatedAt":233,"publishedAt":233},{"thumbnail":501},{"ext":85,"url":224,"etag":225,"hash":226,"mime":89,"name":227,"path":80,"size":228,"width":149,"height":149,"sizeInBytes":229},{"id":503,"documentId":504,"title":505,"content":506,"slug":507,"coffees":26,"seo_title":505,"keywords":508,"seo_desc":509,"bylineDate":510,"bylineTimezone":70,"createdAt":511,"updatedAt":512,"publishedAt":513,"featuredImage":514,"category":552,"author":553,"img":550},254,"ddxwmjzxjs55rxg6nud620gm","Our New Workout Obsession: Calisthenics","We know you are a Pilates or [Yoga](https://www.workingal.com/articles/5-yoga-poses-for-immediate-stress-relief) fan! Telling you to skip your Reformer workout would be terrible. However, if you feel like you want to add something different to your workout routine, something you could take your strength and flexibility to the next level, then Calisthenics is what you are looking for!\n\nCalisthenics is more than just the latest trends you'll see while scrolling your [Instagram page](https://www.instagram.com/the_working_gal/). It has actually been particularly popular for decades, but in recent years, it has started to gain more and more popularity.\n\nWith roots in ancient Greece -yes, everything good comes from ancient Greeks!- when the equipment we use nowadays didn't exist, and people used their **body strength** to increase muscle endurance and learn to control their bodies, they developed specific exercises to do so, aka the now known Calisthenics.\n\nCalisthenics is an amazing type of workout, where you don't need any **equipment** and you can practice it in the comfort of your house or, if you are the outdoor type, in the nearest park!\n\nSo, if you feel at least a bit intrigued and are thinking of diving a bit more into the concept, keep reading because we found _5 reasons why_ you should stand up and give Calisthenics a try!\n\n# It improves Strength, Endurance and Muscle Tissue\n\nCalisthenics exercises such as push-ups, pull-ups, and sit-ups activate many muscle groups at once. For example, pull-ups activate not only the biceps and dorsiflexor but also the trapezius, rhomboids, pectoral major, shoulders, core (dorsal, abdominal, obliques), and triceps; and if your legs are straight or slightly forward, it activates the quadriceps and glutes as well. Over time, we get the desired results without using exercise equipment or weights.\n\n# It Improves Flexibility\n\nCalisthenics helps to improve our flexibility. During the workout, the emphasis on fluid movements where all the muscles of the body are used activates the muscles at different levels, increasing the range of motion. Dynamic exercises, such as those in Calisthenics, require the joints to move through their full range of motion, leading to improved flexibility. This holistic approach to bodyweight training ensures that not only do you develop strength but also achieve increased functional mobility, highlighting the flexibility and comprehensive benefits of calisthenics in cultivating a flexible and agile physique.\n\n# It Strengthens the Torso\n\n![blog-900x550-_8_.webp](https://assets.workingal.com/blog_900x550_8_df03ec4c32.webp)\n\nStrengthening the core is one of the key goals when we start exercising. The trunk regulates the smooth execution of movements without putting any strain on the spine when performing the exercises. Calisthenics aims to strengthen the core through a series of exercises that activate many muscle groups simultaneously.\n\n# It Minimizes Injuries\n\nThe results of weight training may be more quickly apparent, but when not executed correctly, they often cause musculoskeletal problems and joint injuries over time. Calisthenics exercises, on the other hand, minimize the likelihood of similar problems occurring as the pressure on the bones, tendons, and spine is minimal. At the same time, stretching both before and after the workout contributes significantly to the protection of muscles and joints. However, it is important that they are performed under guidance and in a controlled environment.\n\n# It Improves Balance and Posture\n\nThe nature of exercises executed in a Calisthenics workout helps to improve balance and general posture. Considering that we spend a generous amount of time sitting in front of a computer screen, improving posture is a gift to our body. And, of course, Calisthenics can help us improve our balance and posture while relieving musculoskeletal pain caused by a long, sedentary life.\n\nCalisthenics, with its holistic approach to exercise, can have infinite benefits for your body and your health.\n\nIt is suitable for any age body type and independent of your physical condition. All you need is patience, perseverance, and the desire to achieve your goals!\n\nIf you are new to Calisthenics, it is recommended to start under the supervision of specially qualified trainers in a controlled environment to avoid injuries and to understand more about the philosophy and the history of this extremely cool workout.\n\n### We are grateful to the [Calisthenics & Fitness Society team](https://www.fitsociety.gr/) for giving us the opportunity to learn more about Calisthenics. [If you are in Athens](https://www.workingal.com/articles/7-reasons-why-you-should-visit-athens), it’s worth visiting\n","our-new-workout-obsession-calisthenics","calisthenics workout, calisthenics, calisthenics fitness, calisthenics equipment, ","If you want to try something new to achieve your fitness levels, then maybe you should try Calisthenics. The new trend has its roots in ancient Greece. We give you all the reasons why you should try it!","2024-08-09","2024-08-09T00:06:18.358Z","2026-01-19T17:43:01.154Z","2024-08-09T00:08:21.913Z",{"id":515,"documentId":516,"name":517,"alternativeText":78,"caption":518,"focalPoint":80,"width":81,"height":82,"formats":519,"hash":548,"ext":142,"mime":146,"size":549,"url":550,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":551,"updatedAt":551,"publishedAt":551},143,"hu0t65u88wekzt5nopc63sp9","calisthenics workout-3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","calisthenics workout",{"large":520,"small":527,"medium":534,"thumbnail":541},{"ext":142,"url":521,"etag":522,"hash":523,"mime":146,"name":524,"path":80,"size":525,"width":92,"height":181,"sizeInBytes":526},"https://assets.workingal.com/large_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","1978143bdbe91d9fe826d34a24717942","large_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7","large_calisthenics workout-3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp",20.44,20436,{"ext":142,"url":528,"etag":529,"hash":530,"mime":146,"name":531,"path":80,"size":532,"width":101,"height":102,"sizeInBytes":533},"https://assets.workingal.com/small_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","4ec9cf73584a68a5ac83aadd193828cf","small_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7","small_calisthenics workout-3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp",8.87,8870,{"ext":142,"url":535,"etag":536,"hash":537,"mime":146,"name":538,"path":80,"size":539,"width":110,"height":111,"sizeInBytes":540},"https://assets.workingal.com/medium_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","70581697047194318a6a57913f297dd1","medium_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7","medium_calisthenics workout-3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp",14.25,14252,{"ext":142,"url":542,"etag":543,"hash":544,"mime":146,"name":545,"path":80,"size":546,"width":119,"height":120,"sizeInBytes":547},"https://assets.workingal.com/thumbnail_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","797a7d225b859026c44d58a335092d9b","thumbnail_calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7","thumbnail_calisthenics workout-3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp",3.71,3708,"calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7",43.44,"https://assets.workingal.com/calisthenics_workout_3e6b8cc9d4229bf9f0517776cc2f15d819fcd2626570c99191a4b04036e732a7.webp","2026-09-06T10:33:24.724Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":31,"documentId":285,"name":286,"slug":287,"instagram":288,"facebook":289,"bio":290,"linkedIn":80,"createdAt":291,"updatedAt":291,"publishedAt":292,"avatar":554},{"id":294,"documentId":295,"name":296,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":555,"hash":307,"ext":299,"mime":303,"size":308,"url":309,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":310,"updatedAt":310,"publishedAt":310},{"thumbnail":556},{"ext":299,"url":300,"etag":301,"hash":302,"mime":303,"name":304,"path":80,"size":305,"width":149,"height":149,"sizeInBytes":306},{"id":558,"documentId":559,"title":560,"content":561,"slug":562,"coffees":26,"seo_title":560,"keywords":563,"seo_desc":564,"bylineDate":565,"bylineTimezone":70,"createdAt":566,"updatedAt":567,"publishedAt":568,"featuredImage":569,"category":605,"author":606,"img":603},252,"zrch39nvf5bwzvxqgtmu3s2p","Suffering From PMS? Let Your Diet Relieve Your Symptoms","Premenstrual syndrome (PMS) and a general feeling of unwellness during menstruation are so common for many women that they consider it a normal part of their period. About _8% to 20% of women_ experience moderate to severe symptoms one or two weeks before menstruation, which prevents them from even carrying out their everyday tasks.\n\nThese symptoms include a range of physical and emotional changes. The most commonly observed symptom is mood swings, such as **grumbling**, **melancholy**, and **irritation**, to a point where it is easily recognizable by those close to us. Abdominal bloating, breast tenderness, and headache are other common symptoms experienced by women suffering from premenstrual syndrome.\n\nThese symptoms, both before and during periods, are primarily due to **unstable** levels of hormones and chemicals produced by our brains. However, studies have shown that our dietary choices can influence the intensity and duration of symptoms.\n\nOf course, food does not have a direct impact on the uterus because once consumed, it passes through the stomach and **intestine**, aka our digestive system, which is not connected to the uterus. However, since our organism is a complex system, there is interdependence of all organs.\n\nBut how can we reduce symptoms and relieve cramps through our diet? Before thinking of taking medication or **period support supplements**, try first to adjust your dietary habits to avoid burdening your body.\n\n# Increase Water Consumption\n\nAdequate hydration of our body is always [a high priority](https://www.workingal.com/articles/water-is-a-beauty-elixir), especially during menstruation. Keeping our bodies hydrated can reduce the chances of dehydration-related headaches, a common menstrual symptom. Drinking plenty of water can also relieve water retention and bloating. Aim to drink at least a gallon of water every day.\n\n# Eat Leafy Green Vegetables\n\nDuring menstruation, it is common to experience a drop in iron levels, especially in case of intense blood flow, resulting in symptoms of fatigue, physical pain, cramps, and dizziness.\n\nHowever, leafy greens, such as cabbage and spinach, can boost iron levels and boost our energy during the day. Spinach is also rich in magnesium, which is associated with muscle relief and, therefore, a decrease in cramps.\n\n# Consume Dark Chocolate\n![pms and nutrition.webp](https://assets.workingal.com/blog_900x550_7_32d4927010.webp)\n\nDark chocolate is not only delicious; it’s also a beneficial snack during those days. Dark chocolate is rich in iron and magnesium. Particularly, 100 grams of dark chocolate with a cocoa content of 70 to 85% contains 67% of the recommended daily intake of iron and 58% of the RDI of magnesium. According to [studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/), magnesium reduces the severity of PMS symptoms, and in addition, people with magnesium deficiency appear to be more likely to have severe PMS symptoms. In addition, dark chocolate is an ideal choice to fight cravings and the mood to eat unhealthy snacks.\n\n# Increase consumption of Omega-3 Fatty Acids\n\nConsumption of omega-3 fatty acids has been found to help reduce the intensity of menstrual pain. Oily fish such as sardines and salmon can help relieve pain thanks to their anti-inflammatory action. Also, rich sources of omega-3 fatty acids are flaxseed, chia seeds, and avocado, so make sure you incorporate them into your meals accordingly.\n\n# Drink Ginger\n\nA warm cup of ginger tea can improve menstrual symptoms, as ginger has an anti-inflammatory effect, which can soothe strained muscles and relieve cramps. Ginger can also reduce nausea, which can be a symptom of menstruation. Ginger is also recommended in the first trimester of pregnancy due to its ability to relieve nausea and vomiting.\n\nHowever, we should keep in mind that it is advisable not to consume too much, i.e., no more than 4 grams per day, as it can cause heartburn and stomach pain.\n\n# Eat Lentils and Beans\n\nLentils and beans are rich in protein and can be the ideal solution in case you don’t want to increase your meat consumption way more than regular. They are good substitutes for those who follow a vegan or [vegetarian diet](https://www.workingal.com/articles/my-life-as-a-vegetarian). They are also rich in iron, which makes them excellent additions to our diet if we have low iron levels.\n\n### At the same time, during menstruation, it’s better to avoid excessive consumption or greatly limit consumption of:\n\n- Red meat\n- Salt\n- Sugar\n- Spicy food\n\nas they can intensify menstrual cramps and pain.","suffering-from-pms-let-your-diet-relieve-your-symptoms","pms and nutrition, nutrition and menstrual cramps, pms and pain, menstrual cramps, menstrual, pms and period support, ","If you are suffering from PMS or menstrual cramps, then check how our nutrition can help you relieve the symptoms and make you feel better.","2024-08-08","2024-08-08T02:07:26.968Z","2024-08-08T02:07:28.662Z","2024-08-08T02:07:28.659Z",{"id":570,"documentId":571,"name":572,"alternativeText":78,"caption":573,"focalPoint":80,"width":81,"height":82,"formats":574,"hash":601,"ext":142,"mime":146,"size":602,"url":603,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":604,"updatedAt":604,"publishedAt":604},142,"tm2ocd3dla54qqasav5tzevr","pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","pms and nutrition",{"large":575,"small":582,"medium":589,"thumbnail":596},{"ext":142,"url":576,"etag":577,"hash":578,"mime":146,"name":579,"path":80,"size":580,"width":92,"height":181,"sizeInBytes":581},"https://assets.workingal.com/large_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","83cb266954dc913a9659c3770a364dca","large_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","large_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",20.2,20204,{"ext":142,"url":583,"etag":584,"hash":585,"mime":146,"name":586,"path":80,"size":587,"width":101,"height":102,"sizeInBytes":588},"https://assets.workingal.com/small_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","321d2cd8faf8b5207e6152a5b3c273eb","small_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","small_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",8.58,8580,{"ext":142,"url":590,"etag":591,"hash":592,"mime":146,"name":593,"path":80,"size":594,"width":110,"height":111,"sizeInBytes":595},"https://assets.workingal.com/medium_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","f5df315315c830e408b1e3b26cc763cf","medium_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","medium_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp",14.17,14170,{"ext":142,"url":597,"etag":598,"hash":599,"mime":146,"name":600,"path":80,"size":202,"width":119,"height":120,"sizeInBytes":203},"https://assets.workingal.com/thumbnail_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","c149de7858cc857f5cec4cb1a679194e","thumbnail_pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e","thumbnail_pms and nutrition-4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e",37.69,"https://assets.workingal.com/pms_and_nutrition_4c5843c3ae6085ab3b9d684d2a71e4b19bbf25b032515692ec58c079b63f926e.webp","2026-09-06T10:33:23.839Z",{"id":11,"documentId":12,"name":13,"slug":14,"createdAt":48,"updatedAt":48,"publishedAt":49},{"id":210,"documentId":211,"name":212,"slug":213,"instagram":214,"facebook":80,"bio":215,"linkedIn":216,"createdAt":217,"updatedAt":217,"publishedAt":218,"avatar":607},{"id":31,"documentId":220,"name":221,"alternativeText":78,"caption":78,"focalPoint":80,"width":139,"height":139,"formats":608,"hash":230,"ext":85,"mime":89,"size":231,"url":232,"previewUrl":80,"provider":125,"provider_metadata":80,"createdAt":233,"updatedAt":233,"publishedAt":233},{"thumbnail":609},{"ext":85,"url":224,"etag":225,"hash":226,"mime":89,"name":227,"path":80,"size":228,"width":149,"height":149,"sizeInBytes":229},{"id":611,"documentId":612,"title":613,"content":614,"slug":615,"coffees":26,"seo_title":613,"keywords":616,"seo_desc":617,"bylineDate":618,"bylineTimezone":70,"createdAt":619,"updatedAt":620,"publishedAt":621,"featuredImage":622,"category":660,"author":661,"img":658},248,"lchkudz5tmoqr07i4eyvptxm","How to Reduce Water Retention Naturally: 12 Tips That Actually Work","You know the feeling: your rings are suddenly too tight, your ankles look puffy by the end of the day, or you step on the scale after what felt like a healthy week and somehow gained three pounds overnight. If you've ever wondered why your body seems to be holding onto water like it's preparing for a drought, you're dealing with water retention—and you're definitely not alone.\n\nWater retention, medically known as edema, happens when your body holds onto excess fluid that it doesn't need. This surplus water typically accumulates in the spaces between your cells rather than within them, leading to that uncomfortable swelling and puffiness in your fingers, feet, legs, abdomen, or face. Up to 60% of the adult human body is water, and when the delicate balance of fluids gets disrupted, your body starts clinging to more than it should.\n\nThe good news? For most people, water retention is temporary and manageable with some simple lifestyle adjustments. Whether you're dealing with monthly hormonal fluctuations, the aftermath of a salty meal, or just the effects of sitting at a desk all day, there are real, evidence-based strategies that can help you feel lighter and more comfortable.\n\n# What Causes Water Retention?\n\nBefore we get into solutions, it helps to understand why your body might be holding onto extra fluid in the first place. Water retention can be triggered by a variety of factors, and pinpointing yours can help you address it more effectively.\n\n### Dietary factors \n\nConsuming excessive salt (sodium) and refined carbohydrates—essentially over-processed foods—can disturb the fluid balance in your body. Low protein intake and excessive alcohol consumption also increase fluid retention. Your body needs to maintain a specific sodium-to-water ratio to function properly, so when you consume too much salt, it holds onto water to keep that balance.\n\n### Hormonal fluctuations \n\nThe hormonal shifts during menstruation, [pregnancy](https://www.workingal.com/articles/is-pregnancy-a-career-setback), and menopause can lead to temporary fluid retention. Estrogen and progesterone regulate fluid distribution in your body, so any imbalance—like what happens in the week before your period—can cause your body to hold onto more water than usual.\n\n### Sedentary lifestyle or prolonged standing \n\nPhysical activity helps circulate blood from your legs back to your heart. When you're sitting at a desk all day or standing for long hours, gravity causes fluid to pool in your lower extremities. This is why your ankles and feet might swell after a long flight or a day spent on your feet.\n\n### Medical conditions \n\nCertain conditions, like heart disease, liver disease, kidney problems, and thyroid disorders, can affect your body's ability to properly eliminate fluids. If you're experiencing persistent or severe swelling, it's important to consult with a healthcare provider to rule out underlying issues.\n\n# Common Signs of Water Retention\n\nHow do you know if what you're experiencing is actually water retention? Here are the most common symptoms to look for: swelling in your ankles, feet, legs, or hands; a bloated feeling in your abdomen; skin that holds an indentation after being pressed (called pitting edema); sudden weight fluctuations that don't align with your eating or exercise habits; and a feeling of stiffness or achiness in affected areas.\n\nIf your water retention is mild and related to lifestyle factors like diet, [hormones](https://www.workingal.com/articles/6-hormonal-changes-that-affect-you-during-fall), or inactivity, the following tips can make a real difference. However, if swelling is sudden, severe, or accompanied by other symptoms like chest pain or shortness of breath, seek medical attention immediately.\n\n# Lifestyle Changes to Reduce Water Retention\n\n## 1\\. Reduce Your Sodium Intake\n\nThis is probably the most impactful change you can make. Processed foods, salty snacks, restaurant meals, and pre-prepared foods tend to be loaded with sodium. When you consume excess salt, your body retains water to maintain its sodium-to-water balance—it's a survival mechanism that becomes problematic when your diet is consistently high in sodium.\n\nAccording to the [Dietary Guidelines for Americans](https://www.cdc.gov/salt/about/index.html#:~:text=Most%20people%20eat%20too%20much%20sodium&text=Americans%20consume%20more%20than%203%2C300,of%20a%20healthy%20eating%20pattern.), most adults should consume less than 2,300 mg of sodium per day—but the average American consumes over 3,400 mg. Restaurant-prepared meals are particularly problematic; studies show they contain significantly more sodium than home-cooked food.\n\nWhat to do: Choose more homemade meals where you control the salt. Incorporate fresh fruits, vegetables, and whole grains that are naturally low in sodium. Read nutrition labels and aim to keep individual food items under 600 mg of sodium per serving. Instead of reaching for the salt shaker, experiment with herbs, spices, garlic, lemon juice, and vinegar for flavor.\n\n## 2\\. Drink More Water (Yes, Really)\n\nIt sounds counterintuitive—[drink more water](https://www.workingal.com/articles/water-is-a-beauty-elixir) to stop retaining water?—but it actually makes perfect sense. When you're dehydrated, your body goes into conservation mode and holds onto every bit of fluid it can. Staying properly hydrated signals to your body that it doesn't need to hoard water.\n\nProper hydration also keeps your lymphatic system functioning smoothly, helping eliminate waste and toxins. Plus, sometimes your body confuses thirst with hunger, leading you to eat when you actually just need water—which can contribute to weight fluctuations and bloating.\n\nWhat to do: Aim for eight glasses of water daily as a baseline, adjusting based on your activity level, climate, and individual needs. If plain water feels boring, add slices of lemon, cucumber, or fresh mint. Herbal teas count toward your fluid intake, too.\n\n## 3\\. Get Moving Regularly\n\nPhysical activity is one of the most effective ways to reduce water retention. Exercise promotes circulation and helps guide fluid to your lymphatic, digestive, and urinary systems where it can be properly eliminated. It also makes you sweat, which is your body's natural way of releasing excess water and sodium.\n\nExercise also burns through glycogen stores in your muscles. Since glycogen binds to water (for every gram of glycogen stored, your body holds about 3-4 grams of water), depleting these stores through physical activity naturally reduces water weight.\n\n![how to minimize water retention.webp](https://assets.workingal.com/how_to_minimize_water_retention_4dd864621c.webp)\n\nWhat to do: Aim for at least 30 minutes of moderate-intensity exercise 3-4 days per week, such as [Pilates](https://www.workingal.com/articles/pilates-flexibility). Even a brisk walk counts. If you work at a desk, set reminders to stand up and move every hour—even a few minutes of movement helps prevent fluid from pooling in your lower body.\n\n## 4\\. Elevate Your Legs\n\nGravity is working against you when it comes to fluid accumulation in your lower body. When you're sitting or standing for extended periods, fluid naturally pools in your feet and ankles. Elevating your legs above the level of your heart helps drain this excess fluid and encourages proper circulation.\n\nWhat to do: When resting at home, prop your legs up on pillows so they're above heart level. Even 15-20 minutes can make a noticeable difference, especially after a long day. If you're on a long flight or road trip, try to get up and walk periodically, and flex your feet and ankles while seated to promote circulation.\n\n## 5\\. Cut Back on Refined Carbs and Sugar\n\nRefined carbohydrates like white bread, pasta, pastries, and sugary treats can contribute to water retention in a couple of ways. First, when you eat carbs, your body converts them to glycogen for energy storage—and as mentioned, glycogen binds to water. Second, high [sugar](https://www.workingal.com/articles/yes-you-can-deal-with-sugar-craving) intake spikes insulin levels, which can cause your body to retain more sodium and, consequently, more water.\n\nWhat to do: Opt for whole grains over refined carbs—they're digested more slowly and don't trigger the same insulin surge. Reduce your consumption of sweets, sodas, and processed snacks. When you do eat carbs, pair them with protein and healthy fats to slow absorption and minimize blood sugar spikes.\n\n## 6\\. Limit Alcohol Consumption\n\nThat puffy face the morning after a night out isn't your imagination. Alcohol contributes to water retention in multiple ways: it contains sugar that increases inflammation, it disrupts your body's fluid balance, and it suppresses antidiuretic hormone (ADH), which initially makes you urinate more but then causes your body to overcompensate by holding onto water.\n\nWhat to do: If you're trying to reduce water retention, cutting back on alcohol is one of the most effective steps you can take. When you do drink, alternate alcoholic beverages with water to stay hydrated and minimize the fluid-retention aftermath.\n\n# Foods That Fight Water Retention\n\nCertain foods have natural diuretic properties that can help your body release excess fluid. Incorporating these into your diet is a safe, gentle way to combat water retention without resorting to over-the-counter diuretics.\n\n## 7\\. Load Up on Potassium-Rich Foods\n\nPotassium helps balance the effects of sodium in your body and promotes the elimination of excess fluids through urine. When your potassium and sodium levels are out of balance—which is common in modern diets that are high in processed foods and low in fresh produce—water retention becomes more likely.\n\nBest sources: Bananas, avocados, sweet potatoes, spinach and other leafy greens, tomatoes, oranges, cantaloupe, and coconut water. Try to include at least one potassium-rich food at each meal.\n\n## 8\\. Eat More Magnesium-Rich Foods\n\nMagnesium is another mineral that plays a crucial role in fluid balance. Research suggests that magnesium supplements can be particularly helpful for reducing water retention related to PMS. [Studies have shown](https://www.researchgate.net/publication/13425684_Magnesium_Supplementation_Alleviates_Premenstrual_Symptoms_of_Fluid_Retention) that 200 mg of magnesium daily can significantly reduce premenstrual water retention and bloating.\n\nBest sources: Dark chocolate (yes, really—choose 70% cacao or higher), nuts and seeds (especially almonds, cashews, and pumpkin seeds), whole grains, leafy greens, and legumes. If you struggle to get enough through food, talk to your doctor about supplementation.\n\n## 9\\. Incorporate Natural Diuretic Foods\n\nSeveral foods have natural diuretic properties, meaning they help increase urine production and flush excess fluid from your body. Unlike diuretic medications, these foods are gentle and also provide valuable nutrients.\n\n**Watermelon:** With 92% water content, watermelon is incredibly hydrating. It also contains citrulline, an amino acid that relaxes blood vessels and helps reduce fluid buildup in tissues.\n\n**Cucumber and celery:** Both are high in water content and contain compounds that act as natural diuretics. Celery also provides fiber that helps reduce bloating in the digestive tract.\n\n**Asparagus:** Contains asparagine, an amino acid that acts as a natural diuretic. It's been used traditionally to treat swelling and PMS-related water retention.\n\n**Citrus fruits:** Oranges, lemons, limes, and grapefruit contain minerals and enzymes that promote water release from the kidneys. They're also acidic, which helps reduce sodium load.\n\n## 10\\. Try Herbal Teas with Diuretic Properties\n\nCertain herbal teas have been used for centuries to help reduce fluid retention. While research is still evolving, many people find these teas helpful as part of an overall approach to managing water retention.\n\n**Dandelion tea:** Dandelion (Taraxacum officinale) is one of the most popular herbal diuretics. It's rich in potassium, which means it helps increase urine output without depleting this important mineral. Research suggests dandelion can increase urination frequency within 5 hours of consumption.\n\n**Parsley tea:** Parsley is a diuretic herb rich in vitamins A, C, and K. Fresh parsley leaves can be steeped in hot water to make a simple tea.\n\n**Green tea:** Contains caffeine, which acts as a mild natural diuretic, plus antioxidants that support overall health.\n\n*A note of caution: Herbs aren't as well-regulated or researched as medications, so it can be difficult to determine proper dosages. Some herbs may interact with medications you're taking. If you're considering herbal supplements in concentrated form (capsules, extracts), consult your healthcare provider first.*\n\n# Additional Strategies\n\n## 11\\. Consider Vitamin B-6 Supplements\n\nVitamin B-6 has been shown to be effective for reducing water retention, particularly the kind associated with PMS. Studies indicate that B-6 works with the kidneys to help flush extra water and sodium from your system, and can reduce symptoms like bloating, breast tenderness, and swelling in the legs.\n\nYou can increase B-6 through food sources like poultry, fish, potatoes, chickpeas, and bananas. If you're considering supplements, talk to your doctor about appropriate dosing, as high doses of B-6 over long periods can cause nerve damage.\n\n## 12\\. Try Compression Garments\n\nCompression socks, stockings, or sleeves work by applying gentle pressure that improves blood flow to your arms and legs. This can prevent swelling from fluid buildup and is especially helpful if you're on your feet all day, taking a long flight, or prone to swelling in your lower extremities.\n\nWhat to do: Compression garments come in different pressure levels. For general water retention prevention, light compression (15-20 mmHg) is usually sufficient. Put them on in the morning before swelling starts for best results.\n\n# When to See a Doctor\n\nWhile occasional water retention is normal and manageable with lifestyle changes, there are times when you should seek medical attention. See your healthcare provider if:\n\nYour swelling is sudden, severe, or doesn't improve with home remedies. You experience swelling along with chest pain, shortness of breath, or difficulty breathing (call 911 for these symptoms). The swelling is only on one side of your body, which could indicate a blood clot. You're pregnant and notice sudden swelling, especially in your face or hands. Your water retention is persistent—happening most days rather than occasionally. You notice pitting edema (when you press on swollen skin and the indentation remains).\n\nPersistent fluid retention can sometimes indicate underlying conditions like heart, kidney, or liver problems, or thyroid disorders. Your doctor can run tests to rule out these issues and recommend appropriate treatment.\n\nWater retention is uncomfortable, but for most people, it's also very manageable. The key is addressing the root causes—whether that's too much sodium in your diet, not enough movement in your day, hormonal fluctuations, or inadequate hydration.\n\nStart with the basics: reduce processed foods and salt, drink plenty of water, move your body regularly, and incorporate potassium and magnesium-rich foods. From there, experiment with natural diuretic foods and herbal teas to see what works best for your body.\n\nRemember that some water retention—like the kind that happens before your period—is completely normal and temporary. Be patient with your body, focus on overall healthy habits rather than quick fixes, and don't hesitate to consult a healthcare provider if something feels off.\n\nYour body is doing its best to maintain balance. With a few thoughtful adjustments, you can help it do that job more effectively—and feel a whole lot lighter in the process.\n\n","5-proven-tips-to-reduce-water-retention","reduce water retention, how to get rid of water retention, natural diuretics, water retention remedies, reduce bloating, edema remedies, fluid retention causes","Struggling with bloating and swelling? 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