How to Incorporate Vitamin D, Zinc and Vitamin C Into Your Wellness Plan

    2021-01-1101/11/21   
Supplements  

Our bodies are made up of countless different interconnected parts that are constantly interacting with one another. For optimal health, there are a long list of minerals, vitamins, and nutrients that our bodies need to function properly. How can you ensure that you are getting everything you need to be a healthy and happy person? Let's take a look at how to incorporate Vitamin D, Zinc, and Vitamin C into your wellness plan.

What Are the Benefits of Vitamin D?

Vitamin D is essential for promoting healthy bones because of its ability to aid in the absorption of calcium. Having a vitamin D deficiency can lead to bone softening or osteoporosis, particularly if you are older.

On top of this, though, deficiency in vitamin D can lead to an increased risk of bone and muscle pain, type I diabetes, and possibly even some serious cancers of the esophagus, colon, prostate, breast, ovaries, and lymphatic system.

Additionally, vitamin D might help you lower your blood pressure. If it's important to you to try and reduce your risk of heart attacks, diabetes, multiple sclerosis, rheumatoid arthritis, supplementing with vitamin D should be a priority.

More and more research is being done on the many important functions that vitamin D supports in the body.

You can get vitamin D naturally from the sun. However, many people live far enough away from the equator that they do not get enough sun during the winter months. At the same time, if you get too much sun then you risk getting a bad sunburn or maybe eventually even skin cancer.

It is also possible to supplement vitamin D in a liquid form. While it isn't the same as getting vitamin D from the sun, it can help you to get the vitamin D you need to get you through the winter.

What Are the Benefits of Zinc?

It's important to get a constant supply of zinc through your diet, because it is an essential nutrient that cannot be stored or produced by your body. Some of the many processes that think is required for in your body include:

  • DNA synthesis
  • Protein synthesis
  • Gene expression
  • Enzymatic reactions
  • Wound healing
  • Immune function
  • Growth and development

You can find think naturally in a wide variety of both animal and plant foods. Many foods that don't naturally contain zinc are also fortified with the nutrient. You can also find zinc supplements in order to get the necessary amount of zinc for your health.

Taking zinc can have a number of health benefits. One of these is that it can help to keep your immune system strong. It has been found that taking zinc supplements can help to promote immune response in older adults while also significantly reducing the risk of infection.

Zinc supplementation can also help to accelerate wound healing. For this reason, hospitals commonly use it to treat certain all serves, burns, and other skin injuries.

Additionally, taking zinc might help to reduce the risk of certain diseases that are related to aging. These diseases include infection, pneumonia, and age-related macular degeneration.

Some studies have found that zink might also help to treat acne.

Inflammation is something that contributes to a wide variety of chronic illnesses such as cancer, heart disease, and mental decline. One study found that taking zinc supplements could help to reduce inflammation.

What Are the Benefits of Vitamin C?

Vitamin C, like zinc, is an essential nutrient that cannot be produced by your body. However, vitamin C plays many important roles in the body and in taking this essential vitamin could produce impressive health benefits.

This vitamin is found in a number of vegetables and fruits, including strawberries, oranges, bell peppers, kiwifruit, kale, broccoli, and spinach. While you can get the recommended dose from eating vitamin C rich foods, you also can purchase vitamin C as a supplement.

Studies have found that vitamin C can help to reduce your risk of chronic diseases. This is because it is a strong antioxidant.

It also might help you to manage high blood pressure.

Additionally, vitamin C might lower your risk of having heart disease. Considering that this is the leading cause of death around the world, this is certainly worth considering.

Taking enough vitamin C may also help to prevent iron deficiency, boost your immunity, protect your memory as you get older, and help to prevent gout attacks.

Why Should You Create a Wellness Plan?

It is important to all of us to live the highest quality life we can. An absolutely crucial aspect of doing so is maintaining an optimal level of wellness. Our well-being is intimately connected with every emotion we have and everything we do.

Our bodies and our minds are complex system. When you are suffering from a physical illness, it can negatively impact your mental health. On the flipside, if you are struggling from a mental condition, it can have negative consequences on your physical health.

Creating a wellness plan is a great way to improve your health and your life. It can incorporate managing your nutrition, fitness, and sleep so that you can be feeling your best at all times.

You want to talk to your doctor about your wellness plan to ensure that your plan will be best for your health. Not everybody needs to follow the same diet or to have the same amount of physical activity. Your doctor will be able to help you determine what makes the most sense for you.

How to Create a Health Plan

Creating a health plan is the first step to feeling your best. Let's take a look at some of the different components of your health plan.

Diet Plan

Eating a healthy diet is absolutely essential for both good nutrition and health. There is a long list of chronic noncommunicable diseases that eating a healthy diet can protect you from.

That being said, different diets might make more sense for different people. The most important thing is that your diet is balanced so that your body is getting nutrients that it needs to function. Any necessary nutrients that you are not receiving from your diet should likely be supplemented.

Sleep Plan

One of the most essential aspects of your health, both physically and mentally, is that you get enough high quality sleep. Even if you are eating perfectly and exercising like an athlete, you simply won't be able to be at your best if you are not getting the sleep that your body needs.

There are a number of health condition linked to getting poor sleep are not getting enough sleep. These include having a higher body weight, a higher risk of stroke and heart disease, a higher risk of type II diabetes, depression, increased inflammation, and a reduced ability to interact socially.

On top of all of that, getting enough sleep can improve your immune function, maximize your athletic performance, improve your productivity and concentration, and help you to eat fewer calories.

Creating a sleep plan will include planning out consistent and habitual sleeping and waking times. You'll also want to practice healthy sleeping habits, such as sleeping in a dark, cool room and avoiding using screens for at least an hour before you go to bed.

Exercise Plan

Of course, we couldn't talk about creating a wellness plan without discussing a fitness plan.

Different individuals are going to require different levels of exercise to remain healthy. What your exercise plan looks like is also going to depend on what your goals are.

As a part of this plan, you'll want to create a balanced routine. It's not going to do you any good to run a marathon on day one. Instead, create a plan for yourself that you will follow each week.

The best thing to do is to start cautiously and progress slowly if you are just beginning exercise. This is also true if you have a medical condition or an injury. Always be sure to consult with your doctor or exercise therapist if you have an injury or medical condition before implementing your fitness plan.

Exercise doesn't have to be boring, either. Try and build your exercise into your daily routine, such as riding a stationary bike while reading, walking on the treadmill while watching your favorite show, or using your break at work to take a walk.

When you are implementing your exercise plan, always be sure to listen to your body. Don't push yourself too hard, as this will make you more prone to injury and then you might just have to take time to recover.

Looking For More Wellness Ideas?

Creating a wellness plan that works for you can take some time, but it will be well worth it in the end.

Are you looking for more wellness ideas? Take a look at our articles, webinars, and tools for healthy living.

headshot of Jay Todtenbier 2018
Author

Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

Learn more about Jay Todtenbier.

  Related Content

We encourage you to take advantage of these FREE Wellness Resources on our website.


think about the common sense things you can do to live a healthier life

Common Sense for Living a Healthier Life

An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


Rusty chain links illustrating the cellular oxidative process.

How Antioxidants Slow the Aging Process and Help Prevent Disease

Oxidation is involved in aging and many other disease processes. Our bodies use antioxidants to oppose the cell oxidation process. Learn about some healthy food options and NuMedica antioxidant supplements that can help.


human with shield in front of gut reflecting objects attacking him

Our Immune System Health & Lifestyle Choices

Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.

Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.


webinar

Webinar: Better Sleep Tonight!

Facilitator Libby Wright interviews Dr. Jamie Wright who discusses the role of sleep in weight loss with participants of the Your Best Weight online education program. Dr. Wright is a board certified physician with a Masters Degree in Metabolic and Nutritional Medicine. The webinar last for 29 minutes and addresses questions submitted by the program participants.


webinar

Webinar: Four Letter Word for F.O.O.D.

Facilitator Libby Wright discusses the unhealthy types of food typically consumed in the S.A.D (Standard American Diet) with participants of the Your Best Weight online education program. She provides alternative food choices and recipes that are nutritious and taste great along with supplement recommendations including meal replacement protein shakes. The webinar last for 17 minutes and addresses questions submitted by the program participants.


open door that reads Better Quality of Life!

What Does it Really Mean to Live Better?

Our sense of wellbeing depends on a host of factors ranging from our state of health to the level of fulfillment we experience in relationships and in intellectual, spiritual, and occupational pursuits. In short, by seeking to live better, we increase our chances of a happier, healthier life.


healthy and unhealthy foods on four forks show a continuum from healthy to unhealthy depicting the standard American diet

What Is the Standard American Diet (SAD)?

How aware are you of what's going into your body? Are you eating to live or living to eat? In reality, we all have different nutritional needs, but the standard American diet (SAD) doesn't suit most of them (or most people, for that matter). Your diet might be making you sick, sluggish, and at-risk.


Drawing of Boy In Bubble Protected by Immune System

Why You Should Care About Gut Health

The Gut (think intestinal/digestive tract) is where approximately 80% of your immune system lives. It's been overlooked in the general healthcare world, and here's why you should care about and for it.

  • Blog Post

    What Are the Benefits of Vitamin D?

    Vitamin D is essential for promoting healthy bones because of its ability to aid in the absorption of calcium. Having a vitamin D deficiency can lead to bone softening or osteoporosis, particularly if you are older.

    On top of this, though, deficiency in vitamin D can lead to an increased risk of bone and muscle pain, type I diabetes, and possibly even some serious cancers of the esophagus, colon, prostate, breast, ovaries, and lymphatic system.

    Additionally, vitamin D might help you lower your blood pressure. If it's important to you to try and reduce your risk of heart attacks, diabetes, multiple sclerosis, rheumatoid arthritis, supplementing with vitamin D should be a priority.

    More and more research is being done on the many important functions that vitamin D supports in the body.

    You can get vitamin D naturally from the sun. However, many people live far enough away from the equator that they do not get enough sun during the winter months. At the same time, if you get too much sun then you risk getting a bad sunburn or maybe eventually even skin cancer.

    It is also possible to supplement vitamin D in a liquid form. While it isn't the same as getting vitamin D from the sun, it can help you to get the vitamin D you need to get you through the winter.

    What Are the Benefits of Zinc?

    It's important to get a constant supply of zinc through your diet, because it is an essential nutrient that cannot be stored or produced by your body. Some of the many processes that think is required for in your body include:

    • DNA synthesis
    • Protein synthesis
    • Gene expression
    • Enzymatic reactions
    • Wound healing
    • Immune function
    • Growth and development

    You can find think naturally in a wide variety of both animal and plant foods. Many foods that don't naturally contain zinc are also fortified with the nutrient. You can also find zinc supplements in order to get the necessary amount of zinc for your health.

    Taking zinc can have a number of health benefits. One of these is that it can help to keep your immune system strong. It has been found that taking zinc supplements can help to promote immune response in older adults while also significantly reducing the risk of infection.

    Zinc supplementation can also help to accelerate wound healing. For this reason, hospitals commonly use it to treat certain all serves, burns, and other skin injuries.

    Additionally, taking zinc might help to reduce the risk of certain diseases that are related to aging. These diseases include infection, pneumonia, and age-related macular degeneration.

    Some studies have found that zink might also help to treat acne.

    Inflammation is something that contributes to a wide variety of chronic illnesses such as cancer, heart disease, and mental decline. One study found that taking zinc supplements could help to reduce inflammation.

    What Are the Benefits of Vitamin C?

    Vitamin C, like zinc, is an essential nutrient that cannot be produced by your body. However, vitamin C plays many important roles in the body and in taking this essential vitamin could produce impressive health benefits.

    This vitamin is found in a number of vegetables and fruits, including strawberries, oranges, bell peppers, kiwifruit, kale, broccoli, and spinach. While you can get the recommended dose from eating vitamin C rich foods, you also can purchase vitamin C as a supplement.

    Studies have found that vitamin C can help to reduce your risk of chronic diseases. This is because it is a strong antioxidant.

    It also might help you to manage high blood pressure.

    Additionally, vitamin C might lower your risk of having heart disease. Considering that this is the leading cause of death around the world, this is certainly worth considering.

    Taking enough vitamin C may also help to prevent iron deficiency, boost your immunity, protect your memory as you get older, and help to prevent gout attacks.

    Why Should You Create a Wellness Plan?

    It is important to all of us to live the highest quality life we can. An absolutely crucial aspect of doing so is maintaining an optimal level of wellness. Our well-being is intimately connected with every emotion we have and everything we do.

    Our bodies and our minds are complex system. When you are suffering from a physical illness, it can negatively impact your mental health. On the flipside, if you are struggling from a mental condition, it can have negative consequences on your physical health.

    Creating a wellness plan is a great way to improve your health and your life. It can incorporate managing your nutrition, fitness, and sleep so that you can be feeling your best at all times.

    You want to talk to your doctor about your wellness plan to ensure that your plan will be best for your health. Not everybody needs to follow the same diet or to have the same amount of physical activity. Your doctor will be able to help you determine what makes the most sense for you.

    How to Create a Health Plan

    Creating a health plan is the first step to feeling your best. Let's take a look at some of the different components of your health plan.

    Diet Plan

    Eating a healthy diet is absolutely essential for both good nutrition and health. There is a long list of chronic noncommunicable diseases that eating a healthy diet can protect you from.

    That being said, different diets might make more sense for different people. The most important thing is that your diet is balanced so that your body is getting nutrients that it needs to function. Any necessary nutrients that you are not receiving from your diet should likely be supplemented.

    Sleep Plan

    One of the most essential aspects of your health, both physically and mentally, is that you get enough high quality sleep. Even if you are eating perfectly and exercising like an athlete, you simply won't be able to be at your best if you are not getting the sleep that your body needs.

    There are a number of health condition linked to getting poor sleep are not getting enough sleep. These include having a higher body weight, a higher risk of stroke and heart disease, a higher risk of type II diabetes, depression, increased inflammation, and a reduced ability to interact socially.

    On top of all of that, getting enough sleep can improve your immune function, maximize your athletic performance, improve your productivity and concentration, and help you to eat fewer calories.

    Creating a sleep plan will include planning out consistent and habitual sleeping and waking times. You'll also want to practice healthy sleeping habits, such as sleeping in a dark, cool room and avoiding using screens for at least an hour before you go to bed.

    Exercise Plan

    Of course, we couldn't talk about creating a wellness plan without discussing a fitness plan.

    Different individuals are going to require different levels of exercise to remain healthy. What your exercise plan looks like is also going to depend on what your goals are.

    As a part of this plan, you'll want to create a balanced routine. It's not going to do you any good to run a marathon on day one. Instead, create a plan for yourself that you will follow each week.

    The best thing to do is to start cautiously and progress slowly if you are just beginning exercise. This is also true if you have a medical condition or an injury. Always be sure to consult with your doctor or exercise therapist if you have an injury or medical condition before implementing your fitness plan.

    Exercise doesn't have to be boring, either. Try and build your exercise into your daily routine, such as riding a stationary bike while reading, walking on the treadmill while watching your favorite show, or using your break at work to take a walk.

    When you are implementing your exercise plan, always be sure to listen to your body. Don't push yourself too hard, as this will make you more prone to injury and then you might just have to take time to recover.

    Looking For More Wellness Ideas?

    Creating a wellness plan that works for you can take some time, but it will be well worth it in the end.

    Are you looking for more wellness ideas? Take a look at our articles, webinars, and tools for healthy living.

    headshot of Jay Todtenbier 2018
    Author

    Jay Todtenbier is an original founder of SupplementRelief.com in 2010 and has operated the business ever since. He is also a tennis instructor and gospel musician. Formerly he spent 25 years in business development, technology and marketing with startups and major corporations having gone through the tech boom in Silicon Valley in the 90s. He became passionate about, and began studying and practicing Wellness as a Lifestyle after experiencing chronic, personal health challenges including depression, auto-immune diseases, and being overweight that impacted his ability to live a healthy, vibrant life. Since then, he has been an advocate for healthier living encouraging others to live better through making small, gradual changes to lifestyle behaviors relating to whole-foods nutrition, stress management, reasonable exercise, proper sleep, and the use of targeted, high-quality supplements.

    Learn more about Jay Todtenbier.

  • Related Content

      Related Content

    We encourage you to take advantage of these FREE Wellness Resources on our website.


    think about the common sense things you can do to live a healthier life

    Common Sense for Living a Healthier Life

    An estimated 95 percent of the world's population suffers from some type of medical condition according to recent reports from the healthcare sector. More than a third live with as many as five simultaneous health issues.1 At the same time, one in four people currently suffer from a mental illness, and this number is expected to increase during the years to come.


    Rusty chain links illustrating the cellular oxidative process.

    How Antioxidants Slow the Aging Process and Help Prevent Disease

    Oxidation is involved in aging and many other disease processes. Our bodies use antioxidants to oppose the cell oxidation process. Learn about some healthy food options and NuMedica antioxidant supplements that can help.


    human with shield in front of gut reflecting objects attacking him

    Our Immune System Health & Lifestyle Choices

    Most people know that the immune system is responsible for fighting off pathogens and ensuring ongoing good health, but few are aware of the interaction between the immune system and the gastrointestinal (GI) tract. This relationship is mediated by a complex community of gut bacteria, known collectively as the gut microbiome.

    Learn more about how our lifestyle choices affect our immune health and practical things we can do to live better today.


    webinar

    Webinar: Better Sleep Tonight!

    Facilitator Libby Wright interviews Dr. Jamie Wright who discusses the role of sleep in weight loss with participants of the Your Best Weight online education program. Dr. Wright is a board certified physician with a Masters Degree in Metabolic and Nutritional Medicine. The webinar last for 29 minutes and addresses questions submitted by the program participants.


    webinar

    Webinar: Four Letter Word for F.O.O.D.

    Facilitator Libby Wright discusses the unhealthy types of food typically consumed in the S.A.D (Standard American Diet) with participants of the Your Best Weight online education program. She provides alternative food choices and recipes that are nutritious and taste great along with supplement recommendations including meal replacement protein shakes. The webinar last for 17 minutes and addresses questions submitted by the program participants.


    open door that reads Better Quality of Life!

    What Does it Really Mean to Live Better?

    Our sense of wellbeing depends on a host of factors ranging from our state of health to the level of fulfillment we experience in relationships and in intellectual, spiritual, and occupational pursuits. In short, by seeking to live better, we increase our chances of a happier, healthier life.


    healthy and unhealthy foods on four forks show a continuum from healthy to unhealthy depicting the standard American diet

    What Is the Standard American Diet (SAD)?

    How aware are you of what's going into your body? Are you eating to live or living to eat? In reality, we all have different nutritional needs, but the standard American diet (SAD) doesn't suit most of them (or most people, for that matter). Your diet might be making you sick, sluggish, and at-risk.


    Drawing of Boy In Bubble Protected by Immune System

    Why You Should Care About Gut Health

    The Gut (think intestinal/digestive tract) is where approximately 80% of your immune system lives. It's been overlooked in the general healthcare world, and here's why you should care about and for it.


The information, knowledge, and experience shared on this website is the opinion of SupplementRelief.com. This site and its content is intended to enhance your knowledge base as YOU MAKE YOUR OWN HEALTHCARE DECISIONS in partnership with your qualified health professional. These statements have not been evaluated by the Food and Drug Administration. Any products referred to are not intended to diagnose, treat, cure or prevent any disease.

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* These statements have not been evaluated by the Food and Drug Administration. These products and services are not intended to diagnose, treat, cure or prevent any disease.

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