When to Take Vitamin D Supplements: A Timely Approach to Optimal Health

The pandemic has changed the planet forever. A huge part of the populace was locked down for a significant time. Inhabiting an unnatural environment compulsively affected a lot of their health negatively. 

One of those effects is vitamin D deficiency. Apart from that, lifestyle choices or compulsions can also result in the deficiency of vitamin D. Most probably, you are reading this article because either you or someone close to you is suffering from it. So, this article would try to provide comprehensive knowledge about vitamin D. 

What is Vitamin D?

Vitamin D is a group of fat-soluble secosteroids responsible for augmenting intestinal absorption and retaining essential minerals, such as calcium, magnesium, phosphate, etc.

Vitamin D is also known as “sunshine vitamin”. It is a nutrient that your body forms when exposed to vitamin D, and you can consume it via your food intake too. 

Why Vitamin D is Your Best Friend?

Vitamin D shoulders the responsibility to improve our overall health. It’s quite common knowledge that it facilitates the strengthening of bones and teeth by aiding in calcium and phosphorus absorption. 

Vitamin D also factors in the risk reduction of chronic diseases like cancer, diabetes, and cardiovascular diseases. Moreover, it elevates immunity and dampens inflammation. Recent research also suggests that it improves your mood and thus takes care of your mental health too. 

How Much Vitamin D Do We Need? 

For an adult akin to you, the vitamin D requirement is 10 micrograms per day. If you have a baby below the age of one year, their requirement would be 8.5 to 10 micrograms daily.

Microgram is denoted by the Greek symbol μ plus the letter g, resulting in - μg. If you are more comfortable with International Units (IU), then you should know that one microgram equals 40 IU.

What Are the Best Sources of Vitamin D?

For people living in most parts of India (apart from the regions with extreme weather), the natural sunlight should suffice the vitamin D requirement. Our bodies automatically create vitamin D when exposed to sunlight. Apart from that, here are some vitamin D-rich foods that you may consume-

• egg yolks
• fatty fish, such as herring, mackerel, salmon, and sardines
• fish liver oils
• fortified foods like breakfast cereals
• milk
• mushrooms

How Can I Get Enough Vitamin D if I Don't Spend Much Time Outside?

If the above question pops up in your mind, then here’s the solution:

Open up your spaces

Try to open up the space where you are. It implies that if you are in a car, you may consider opening up its windows or sunroof. Similarly, try to open the windows of your home and office too.

Get exposure early in the morning

Try to witness the sunrise and bask in the first rays. You can couple this action with a walk or even while enjoying your favourite beverage. The morning sunlight is generally mellowed. And it is a great way to meet a significant part of your daily vitamin D requirement.

Add fish to your diet

As you may have noted before, some fishes are a great source of vitamin D. So adding them to your diet would certainly be a wise decision.

Consume complete eggs 

A lot of the populace believes unjustly that egg consumption has a negative effect on our health. This list also includes some fitness enthusiasts and influencers. However, as you have read earlier, egg yolks are a rich source of vitamin D.

Should I Take a Vitamin D Supplement?

People suffering from vitamin D deficiency need to take vitamin D supplements. Apart from that, the following may also require it-

• Elderly people
• Expectant women and nursing mothers
• Obese people
• People suffering from chronic kidney disease
• People suffering from parathyroid disease 
• Post-menopausal women
• Men and women on long-term steroids

What Are the Risks of Taking Too Much Vitamin D?

Akin to the universe, your body also thrives on balance! Hence, too much intake of vitamin D would do you more harm than good. One such consequence is hypercalcaemia, a build-up of calcium in the blood; it may cause frequent urination, nausea, vomiting, and weakness. Also, it may result in bone pain and kidney problems (like the formation of calcium stones).

In conclusion, we can say that beyond the common thought that vitamin D is not only good for our bones and teeth, it is a guardian angel for our overall health (including our mental health as well). However, we should be careful not to overdose on it. Striving for a balance, per a person’s specific condition, would secure the optimal outcome.

Your Reminiscence!

It's been years, aplenty,

still reminisce your eyes, semi-teary!

Eyes, which made me cower!

They demanded an unspoken commitment:

My heart, soul, and every essence of existence!

Yes, so high was the bar!

Romanticization is elementary, 

but how can one meet such a challenge?

Hence, we fell, terribly apart.

Destiny, of course, had its way! 

But feelings defy to drowse.

Doesn't matter that now we are vastly afar.

Jawan - Janta would not fall for it

Jawan's story would take you to 80-90's, when the heroes of movies were demigods; they could accomplish any Herculean feat. The film flaunts typical "Bollywood coupled with SOBO" activism. It focuses on their favourite topics - farmers, the environment, and of course, women empowerment. The irony is that people born with a silver spoon pretend to be the champions of communism in India, just to score points in their restricted social circles. 

The movie doesn't miss the opportunity to ride the borrowed trend from woke (and going broke) Hollywood of showing women as protagonists. 

Switching back to the messiah movie stars, visualise this - a man draped with ointment-soaked mummified clothes (covering the entire body) jumps out and kills more than a dozen men with a spear. Action scenes are comical. In one scene, Shah Rukh attempts to throw a spear, but in the next cut, he is impaling someone with it. What happened to the continuity? 

After elevating colleges (and whatnot) Shah Rukh, in this movie, takes Indian jails to another level. Maybe you have seen cooler prisons only in porn. Music is a mix-bag; for example - Zinda Banda would bore you, whereas Chaleya is cool. Though the song "chaliya" elevates the mood, but it is not timed properly. No way there was any spark between the couple. They were trying to initiate something only for the sake of the child. 

The film never lets the audience forget that they are watching an SRK movie. In the background, the voiceover kept announcing - King Khan of Bollywood (or some silly chant in praise of SRK) throughout the supposedly cool action cuts. LOL! 

Nayantara looks more like a glamorous doll, with her botoxed looks and vibes, than a kick-ass babe. 

By the way, the lady who played Shah Rukh's mom, looked younger than him. Sorry Shah Rukh, the popped-up veins in your arms don't half your age automatically. 

The only good thing that touched the heart was the little girl who played Nayantara's daughter. In sync with the story, her screen presence kept me glued.

 

Another out-of-place thing is negotiators (both Nayantara and Sanjay Dutt) also act as their respective action-team leads. I have seen maybe 1000s of action movies (mostly Hollywood). Negotiators are altogether different professionals than men in action. 

The idolatry of SRK continues throughout the movie. When SRK gets into trouble, another avatar comes to save him. Of course, no one is allowed to take the limelight. 

The icing on the cake is that the older version (Vikram) calls the younger version (Azaad) "handsome". I'm not sure, but it sounds akin to an ad. 

Deepika dazzles as the eye candy (especially in sarees). However, her allure fades when the camera zooms on her face. Deepika's acting, especially in mother's form, seemed relatively better than others.

Vikram Setupathi looks menacing in some scenes as the antagonist. However, Hindi doesn't sound apt coming out of him. For instance, he calls Rathod "Rathud" or some weird pronunciation.

An example of how much the scriptwriters and directors are disconnected from reality is that Vinod Rathod (older SRK) smokes a cigar while doing some woodwork in a remote village. He also assists a doctor in the jail in trying to resuscitate Laxmi (a team member of Azaad). Guess, a hero doesn't need a nursing certification. Also, the younger SRK (Azaad) would preach to you how and whom to vote for. 

The media may announce it as a blockbuster; however, hardly 30% of seats were filled on the second-day first show (2:30 pm) in the multiplex I visited. 

If you like to read a video version (on YouTube) in Hindi, you may check out Pratik Borade's review here.

My Chess Journey: From a Curious Beginner to a Chess Trainer

My chess journey started when I was eight, studying in standard three. Growing up as an army brat, it was the first time I noticed my neighbours gathered on a ground-floor balcony. My curiosity drew me to the crowd. And that was the first time I noticed the black and white board and pieces. 

The exhibitionist was an older student in my school (to be honest, literally all of us would go to the same school- Kendriya Vidyalaya). He was a class ninth student. I noticed how his opponent was repeating his moves but with the opposite colour (probably, he didn't know how to play). I tried a game with him and was soundly defeated in return (as I didn't even know how the pieces move). 

As destiny is sometimes scripted, somehow my father saw me playing chess, and he was disappointed that I lost. I was the kind of student who would never bother to do homework or slog hard but always scored well. And yes, my results often surprised teachers, not without reason, as I was considered a rebel and rogue. My parents lamented that they wished I had put more effort into my studies. Anyway, they knew I was certainly intelligent.

My father surprised me with a new game set soon. He knew some moves according to the Indian chess rules. He taught me some moves, and a few I learned, on my own, from watching and playing with other kids. My first target was the exhibitionist. Being a class ninth student, he had earlier taunted me that math (Trigonometry) at his level would be incomprehensible to me. My ego was not going to let that slip. Fine, I may be too young to understand Trigonometry, but chess was a relatively level playing field.

Only after a few days of practice, I was able to draw a game with him. But, more importantly, in the following game, I was able to defeat him. I wanted to leap in the air with joy, but there was a hindrance. Unlike me, that moron took the defeat with ease. That just soured the taste of my victory. Anyway, I was always competitive. And, it was my competitive spirit that pushed me to conquer new competitors.          

The next challenge in my conquest was my father. Playing chess was a way for my father to relax after his office hours. Initially, I found it tough to beat him. To find a way to defeat him, I started fascinating chess positions, even in my dream. In my dreams, I noticed an opening position in which as White (all white moves), I played e4, d4, placed the bishops at e3 and d3, and knights at e2 and d2. The next day I played the same moves in the game with him. Surprisingly, I won, and from that moment onwards, he could never catch up.

My victory over my father led to unintended consequences. Now, he took it as a challenge to defeat me, but it wasn't easy. So we kept playing until he won at least one game. That means playing a minimum of 20+ games daily. The time needed to play all those games meant it was overlapping with my soccer time. I was crazy for soccer and would often concede a game deliberately to run to the field.

As a kid, I used to get pretty excited about summer vacations. During the vacation, we used to visit our native place. All my relatives and childhood friends were there. But unbeknownst to me, my nemesis was also waiting there to belittle me. He was, in fact, a distant relative and neighbour. He used to participate in local and district-level competitions. Though he was around my grandfather's age, his kid was of my age. I was better than his kid in nearly all fields, including education and martial arts. So, he made it his mission to thrash me over the board. After every victory, he taunted and belittled me. On top of that, he even cheated (played a move and after seeing my response, changed it forcibly). 

I went back to rejoin school but did not forget the humiliation. From that time onwards, I played with everyone (that meant mostly grown-up men in my father's circle) and improved continuously. Apart from that, I did not have any resources. Forget the internet, I never got any coach or even a book. Anyway, after one year, I went back to my native in my next vacation. The tables were turned on the wretched soul this time. The first game was a draw (that he secured by cheating). I triumphed over him in the second and third games. The coward from that moment onward never mustered the guts to play another game with me. The best part was that I defeated him in front of his entire family and walked out of their premises as a king. 

A little while after that, I quit chess due to a lack of challenge. Also, I was fed up with my father forcing me to play with him. Though he was a big guy (even by Army standards), I was always my own man. 

I returned to chess after 35. My business had sunk, and I was battling depression. I met a chess player who was a representative of the Indian Postal Service. He used to live close to my house. He wanted some practice, and I badly needed some distraction. Though he had 10 years on me (in terms of age), he was still quite active. Our morning schedule was to cycle for more than five kilometres, swim in the Ganges (Hooghly) and play several chess games.

He was the first one who posed some serious challenges to me. He was a seasoned player who devoured chess books. He was also a regular participant and prize winner in various chess competitions. He traumatized me with Scillian and English (though at that time, I was not even aware of these openings). My score against him was roughly 2:1 in his favour. 

Unbeknownst to me, I had the resources to beat him. I had a PC with the internet, and all of a sudden, I stumbled upon a chess video. I started conducting my research on the net. I created profiles on multiple chess sites, learned openings and motifs, and improved my endgames. 

Soon, my score started improving against him. And finally, I managed to secure a tiny lead. Though to be honest, he still stayed a tough opponent to beat. He nudged me to participate in competitions. I first participated in an open competition in Bengal, where I only managed to secure five wins out of the stipulated nine rounds. Later, I also participated in Odisha and managed to secure a prize there.

After a while, I had to migrate to Mumbai to secure a livelihood. And, I started working as an Editor. However, by now, I had become a chess addict. I could not sleep without playing chess. It was during Covid that I saw a couple of job postings for a chess trainer position. Though I applied for the jobs, I didn't take it seriously. I thought that those would be either part-time or freelance positions. However, fate had something else planned for me. I was hired by UpStep Academy (the World's no. 1 Online Chess Academy), and since then, I am a trainer there. 

         

 

#SatyapremKiKathaSucks

#SatyapremKiKatha sucks sachi! I can barely see the movie which is in the typical mold of the 90s. A typical commoner chases a crazy rich gal. Sure shot till Bollywood exists, they would make a fool of the populace. Barely 10 minutes into the movie, I finished two chess games (blitz) and started reviewing the movie (just to distract myself from its boringness). And yes, in the first fifteen minutes of the movie, there are three songs; unfortunately, all of them suck. The movie has got a Gujarati background, and sometimes it is a bit difficult to understand the local lingos. Kiara must belong to the inner circle; otherwise, it would be impossible to keep on getting continuous opportunities, keeping in mind her horrible acting capabilities. Kartik tries to pull the movie on his shoulders. The only twist that can be noted is that the girl's parent pushes her into the marriage.

 

Cons/Illogical

1) Hero drives a scooty before marriage and afterward he starts driving a car. When did he learn how to drive?

2) The action was pathetic, and even a kid can understand the hits were not real.

3) In a movie with a Gujrati story and Kashmir as a backdrop, a Punjabi song was played.

4) The protagonist says that he and the rapist are the same as both have imposed their will on the heroine. That's Bollywood's fake way of siding with the #Me2 movement (though most revelations were against so-called stalwarts of this industry).

5) Too many mediocre songs

Pros

1) Supriya Pathak - Whether as a vamp or consoling mom, she excels in all situations.

2) Apart from Kiara, no other actor has a dwindling effect.