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Overcoming Recruitment Biases: Navigating the Job Search Landscape

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Searching for work in the modern job market may sometimes feel like an extremely difficult level in a game where you can’t seem to beat the boss. The widespread prejudice or disinterest of recruiters is a major obstacle that many job seekers face. Unconscious biases and structural hurdles persist in recruiting practices despite initiatives to promote diversity and inclusion, making it challenging for competent candidates to obtain jobs only based on their qualifications. Recruitment biases may take many different forms. These include preconceptions and personal preferences that shape subjective judgements, as well as unconscious prejudices based on age, gender, ethnicity, and socioeconomic status. Due to these prejudices, talented applicants may be passed over in favour of less qualified ones, which perpetuates inequality and impedes the growth of marginalised groups’ careers. The issue is made worse by recruiters’ indifference to job searchers, since they could put familiarity or convenience ahead of exploring a wide range of talent pools. Automated applicant tracking systems have been known to exclude applications according to subjective standards, which makes it more unlikely that qualified applicants would ever get an interview. To effectively navigate the job market, job seekers must possess resilience, strategic preparation, and proactive participation. Although it may appear difficult to overcome recruiting biases, there are methods that people can do to improve their chances and get beyond the obstacles: Networking: Creating and maintaining business connections is still one of the best strategies to find employment. Using personal contacts and recommendations, networking enables job searchers to get beyond conventional recruiting procedures. Engaging with peers on social media sites like LinkedIn, attending industry events, and joining professional organisations may all help to create beneficial networking possibilities that could result in insider recommendations or job referrals. Online Presence: To highlight their abilities and knowledge, job applicants must have a strong online presence. Keeping your LinkedIn profile current, setting up a personal website or professional portfolio, and taking part in relevant online groups may all help you stand out from the competition and draw in recruiters and employers. Job seekers may actively promote themselves and raise their chances of being found by recruiters looking for skills or credentials by creating an engaging web presence. Talent Demonstration: Besides the conventional resume and cover letter, job applicants can also use online portfolios, project repositories, or interactive presentations to highlight their accomplishments and talents. Giving concrete proof of experience not only confirms credentials but also enables recruiters to judge a candidate’s appropriateness based on skills rather than preconceived notions. Educating Recruiters: Promoting inclusive recruiting procedures and increasing public awareness of the effects of prejudices in hiring procedures can help bring about systemic change. To reduce bias and promote fair recruiting practices, companies could encourage recruiters to participate in unconscious bias training, use blind recruitment strategies, and support diversity efforts. Although it is still a work in progress, enabling job searchers to negotiate the employment market with resiliency and ingenuity is crucial. Notwithstanding the current challenges, people may improve their chances of landing meaningful jobs by making the most of networking opportunities, building a strong online presence, successfully exhibiting their abilities, and pushing for inclusive hiring processes. Ultimately, to establish a more fair and meritocratic labor market where talent genuinely flourishes regardless of background or situation, recruiters and job searchers must work together.

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This Is Definitely Why You’re Not Getting Hired

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Finding a job in today’s competitive job market can often feel like navigating a maze without a map. Even if they have the necessary training, credentials and work experience, many people continue to get stuck looking for work. Their resentment grows as they ask themselves, “Why aren’t companies hiring them?” The reason for the lack of job offers can be several general problems, but there may not be one general solution. Market oversaturation is a common reason for not getting a job offer. Many qualified candidates can compete for a small number of open positions in a company or industry. Therefore, the sheer number of candidates can leave even the most talented people overlooked. In these situations, you need to make a statement emphasizing your special talents, experience, or genuine enthusiasm for the position. In addition, companies often prioritize cultural fit when hiring new employees. It’s not just about whether you meet the requirements; It’s also about how well you fit in with the organization’s mission, values ​​and work culture. A hiring manager is more likely to spot candidates who immediately demonstrate a passion for the company’s culture and an immediate desire to fit in with the team. An additional factor that can hinder your job search is a weak professional network. In today’s connected world, networking has become an essential part of career development. Many open positions are filled by internal referrals or referrals rather than being advertised. You can pass on job opportunities if you don’t actively network or use your connections. Also, performing poorly in an interview or on application materials can seriously weaken your chances of getting the job. Employers may not be impressed with a poorly drafted resume, generic cover letter, or insufficient interview preparation. It is very important to tailor your application materials for each job opportunity and highlight the experience and qualifications that match the job description. Similarly, you can show yourself as a motivated and qualified candidate by taking the time to prepare for the interview, read the company, and practice common interview questions. External variables such as industry-specific difficulties or economic downturns can also influence hiring decisions. Companies may freeze or lay off employees during uncertain economic times, making it difficult to find new work. Similarly, changes or disruptions in some industries can affect job opportunities. In these situations, it is important to maintain your adaptability and initiative, to look for other paths for professional growth or to upgrade your skills to maintain your competitiveness on the labor market. Finally, it is important to think about how your expectations are. compare with the labor market situation. on the market. You may experience longer periods of unemployment while you wait for your ideal job or a job that requires much more knowledge than you currently have. Gaining valuable experience and achieving long-term professional goals can be achieved if you remain adaptable and receptive to choices that may not fit your ideal situation. Remember that there are many reasons why companies may not hire you. The job search process can be difficult to navigate due to a number of factors, including market oversaturation, lack of cultural fit, poor networking, incomplete applications, unrealistic expectations and adverse financial circumstances. However, you can improve your chances of landing valuable job opportunities by addressing these potential obstacles and maintaining a proactive attitude.

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The Flexibility of Freelancing: Why Females Prefer it to Protect their Mental and Physical Health

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The makeup of the workforce has changed significantly in recent years, especially for women who are choosing freelance work over typical 9–5 occupations. This movement is a significant reaction to the changing requirements of contemporary women, which include wanting flexibility and autonomy as well as addressing issues related to mental and physical health, childrearing, and job change. This essay delves into the reasons behind women’s embrace of freelancing as a way to address these varied facets of their lives.   Empowering Mental and Physical Health   Women are flocking to freelance work in large part because they want to give their physical and mental health top priority. Traditional employment frequently entails strict schedules and restrictive structures, which can cause stress, burnout, and general dissatisfaction. People can break free from these limitations by choosing their own work environment, pace, and scheduling when they freelance.   Women who work from home are better able to control their stress levels, schedule time for self-care activities, and maintain a more positive work-life balance. Freelancing allows women to customise their work schedules to support their overall well-being, whether that means working from a more comfortable location, engaging in hobbies, or taking pauses for exercise. Image Source: Freepik.com Catering to Child Raising Responsibilities   Many women choose to work for themselves because they find it difficult to balance their career goals with the responsibilities of raising children. It can be quite difficult to juggle a career and family obligations within the constraints of a typical 9–5 work. Because it gives you the freedom to design schedules that fit family obligations, childcare arrangements, and school pickups, freelancing is a practical alternative. Freelancing gives women the flexibility to work from anywhere and change their schedules as needed, allowing them to pursue their career goals without compromising their involvement in their children’s lives. This degree of independence strengthens their relationships with their families and gives them a sense of empowerment and fulfilment in their personal and professional lives. Flexibility and Freedom   One of the main reasons why freelancing appeals to women is the flexibility and independence it offers. Freelancing offers a more flexible approach to work than typical employment organisations, which can impose rigid office hours and hierarchical norms. Women have the power to choose their own working hours, negotiate pricing, and select projects based on their interests and skill set. Their ability to make their own decisions, pursue new possibilities, and develop a profession that fits their values and objectives is made possible by their autonomy. Image Source : Freepik.com Pros: Higher Earning and Selective Projects   In addition to the inherent advantages of independence and freedom, freelancing has observable benefits in terms of income potential and project choice. Because they can determine their own fees based on market demand, experience, and the value they provide to clients, freelancers have the potential to make more money than their peers in traditional professions.   In addition, independent contractors possess the liberty to select assignments that correspond with their passions and competencies, thereby promoting increased job satisfaction and involvement. Women can use this professional portfolio curation tool to highlight their skills, follow their hobbies, and establish a niche for themselves in their chosen fields.   Cons: Limitations of Work Stability and Building an Online Presence   Although freelancing has many benefits, there are drawbacks as well. Building a reliable internet presence and surviving the cutthroat freelancing industry are two of the biggest challenges women encounter.   Dedication, networking, and persistent self-promotion are necessary for establishing a strong reputation, gaining clients, and sustaining a consistent flow of work. Freelancers also have to deal with the inherent unpredictability of the gig economy, which can affect their income and way of life due to changes in demand, delays in projects, and payment problems.   The increasing number of women choosing to work as freelancers is indicative of a fundamental change in the way people view life and work in the twenty-first century. Women are taking back control of their careers, putting their health and well-being first, and blurring the lines between work and personal life by embracing freelancing.   While there are many advantages to freelancing, there are drawbacks as well, including the need for resilience, flexibility, and strategic preparation. in a recognition of the advantages and disadvantages that come with freelancing, women can move confidently in this changing environment, committed to their own holistic development and fulfilment.

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Understanding PMS: The Importance of Gentle Care and Coping Strategies

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Many women suffer from a complicated range of symptoms in the days preceding their menstrual cycle, known as premenstrual syndrome (PMS). Hormonal shifts, neurotransmitter alterations, and even lifestyle choices all play a role in its appearance, albeit its precise aetiology is yet unknown. Women’s health depends on knowing the signs of PMS and giving them delicate care during this time. This is especially important when it comes to handling intense emotions in social and professional contexts. Symptoms of PMS: Every woman experiences PMS differently, but mood swings, irritability, anxiety, bloating, exhaustion, and food cravings are frequent symptoms. The luteal phase of the menstrual cycle, which starts after ovulation and ends with the onset of menstruation, is when these symptoms usually appear. Severe PMS, also referred to as premenstrual dysphoric disorder (PMDD), can have a major negative influence on relationships and daily life, whereas minor symptoms are generally tolerable. Image Source: Freepik.com Gentle Care for Emotional Well-being: Women should take gentle care of themselves and their support networks at this period. It can make all the difference in the world when lovers, family, and coworkers show empathy and understanding. It is crucial to recognise that these feelings are transitory and unrelated to any personal failings. Emotional distress can be lessened by promoting self-compassion and relaxation methods like deep breathing, meditation, or light exercise. Alleviating Symptoms: Modifications in lifestyle can help reduce PMS symptoms. Lean proteins, whole grains, fruits, and vegetables are all important components of a balanced diet that can help control blood sugar and lessen mood swings. Bloating and irritation can be reduced by limiting alcohol, coffee, and salty meals. In addition to lowering PMS symptoms, regular exercise, enough sleep, and stress-reduction methods like yoga or journaling help enhance general wellbeing. Managing Emotions in the Workplace: During PMS, controlling intense emotions at work might be very difficult. Nonetheless, a number of techniques can support preserving poise and efficiency. To start, communication is essential. Educating dependable coworkers or managers about PMS might contribute to a helpful atmosphere. It can also be helpful to take breaks when necessary, engage in mindfulness exercises, and look for a quiet place to spend some alone time. Shifting perspective can also be facilitated by rephrasing negative ideas and concentrating on solutions rather than issues. Putting things in order of importance and dividing them into doable chunks will help you avoid feeling overburdened. Furthermore, you can avoid overcommitting and needless stress by learning to say no when it’s essential and setting limits. Image Source : Freepik.com While PMS is a common occurrence for many women, it doesn’t have to control their emotional health or ability to succeed in their careers. Through knowledge of the symptoms, tender care, and the adoption of coping mechanisms, women can experience this period with more resilience and ease. Proactive self-care, self-compassion, and empathy are essential throughout the menstrual cycle and not just during PMS. Women may accept and gracefully embrace their emotions in both the personal and professional spheres when they have the appropriate strategies and support in place.

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Finding Jobs is Easy, Learning to Find Them Is Hard: Tips on How to Successfully Land your Dream Role

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Starting a job search can be difficult, particularly given the competitive job market of today. There are so many job boards, networking sites, and recruitment firms to choose from that it can be confusing and difficult to know where to begin. However, you may expedite your job search and raise your chances of discovering the ideal opportunity by utilising the power of keywords, specialised roles, headhunter websites, referrals, and networking contacts. Utilise the Power of Keywords: The foundation of any fruitful job search is a strong keyword strategy. Make sure to utilise precise keywords associated with your ideal industry, role, abilities, and qualifications when searching job boards and company websites. Job titles, technical competencies, certifications, and industry buzzwords are examples of these terms. Hiring managers and recruiters will find you more easily if you include pertinent keywords in your cover letter, resume, and online profiles. Image Source: Freepik.com Investigate Specialised Positions and Niche Markets:  Think about focusing on specialised opportunities and niche markets within your business in addition to using general job search sites. Job listings pertaining to those fields are frequently found on websites and forums devoted to those fields or job functions. You can interact with organisations looking for candidates with your particular skill set and uncover opportunities that might not be advertised elsewhere by concentrating your efforts on these niche sites. Make Use of Headhunter Websites and Recruitment Agencies: For job seekers looking for support throughout their job search, headhunter websites and recruitment agencies are invaluable resources. Usually, these platforms focus on connecting job seekers and companies in particular sectors or businesses. You can obtain exclusive job chances and receive individualised support from seasoned recruiters by setting up profiles on respectable headhunter websites and collaborating with respectable recruitment agencies. Utilise Recommendations and Referrals: Getting recommendations and referrals from friends, coworkers, and business associates will greatly help your job hunt. Inform the people in your network that you are actively looking for new opportunities. Participate in alumni events, industry conferences, and networking events to broaden your network and establish connections with people who could offer recommendations or referrals. Referrals are a valuable weapon in your job search toolbox because many employers give preference to applicants who come highly recommended by reliable sources. Build and Nurture Your Professional Network: Networking is essential for career advancement and job search success. Cultivate relationships with professionals in your industry through social media platforms like LinkedIn, industry-specific forums, and networking events. Engage in meaningful conversations, offer assistance, and seek opportunities to collaborate or learn from others. By actively participating in your professional community, you’ll not only expand your network but also increase your visibility and credibility as a job candidate. Image Source : Freepik.com In conclusion, a planned approach and a willingness to investigate different options and resources are necessary for successfully navigating the job search. Through the strategic use of keywords, specialized role targeting, headhunter websites, recommendations, and the development of a robust professional network, one can adeptly navigate the job market and unearth stimulating career prospects. As you start your job search, keep in mind to be proactive, tenacious, and receptive to new chances. You’ll have no trouble landing your next ideal job if you have the correct tactics and perseverance.

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Craft The Perfect Resume and Get The Attention of Prospective Employers with These Tips

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Your CV is your first impression to potential employers in today’s cutthroat employment market. A well-written CV not only highlights your qualifications and experience but also shows that you can communicate and carry yourself professionally. Take into account these important ideas and techniques to write the ideal CV that makes an impression. Customise Your Resume to the Job Description: Customising your resume to the particular job you’re applying for is one of the most important resume writing tips. Examine the job description closely and note the essential competencies and abilities needed. Next, emphasise your accomplishments, abilities, and pertinent experience that meet those criteria. You may show an employer that you are genuinely interested in the job and improve your chances of being noticed by tailoring your CV for each application. Image Source: Freepik.com Emphasise Relevant Experience: The most relevant work experience you have should be highlighted strongly on your resume. Start with a succinct synopsis or goal statement that emphasises your primary credentials and career aspirations. Next, enumerate your professional background in reverse chronological order, emphasising roles and achievements that are specifically relevant to the position you are seeking. When describing your duties and accomplishments in each function, use bullet points and, whenever possible, place an emphasis on measurable outcomes. Employ Keywords: Before resumes are seen by a human, many employers filter them using applicant tracking systems (ATS). Use pertinent keywords from the job description on your CV to make sure hiring managers see it once they get past these algorithms. These terms could be industry buzzwords or particular abilities, credentials, or certificates. But don’t fill your content with keywords; instead, utilise them organically in relation to your experience and successes. Design for Impact and Readability: An eye-catching and easily readable resume is the result of good design. Select a professional, uncluttered layout with distinct headings and uniform formatting all around. To guarantee reading, choose a readable typeface and the right font size, usually between 10 and 12 points. Use bold writing, bullet points, and well-placed white space to highlight important details and create a visually appealing resume. Display Results and Accomplishments: Rather than merely enumerating your responsibilities, concentrate on emphasising your successes and the contributions you’ve made in prior positions. Whenever feasible, quantify your accomplishments by adding precise measurements, like sales numbers, project milestones, or cost savings. This gives prospective employers tangible proof of your skills in addition to showcasing your value. Provide Relevant talents and Certifications: Don’t forget to include a section detailing your relevant talents and certifications in addition to your professional experience. This could include any industry-specific certificates or qualifications you hold, as well as technical skills, software competency, and language ability. To highlight your fit for the position, once more match these abilities to the job description’s needs. Image Source : Freepik.com In conclusion, meticulous attention to detail, personalisation, and a strong presentation are necessary for designing the ideal resume. You may improve your chances of getting interviews and eventually landing your ideal job by customising your resume for each job application, emphasising accomplishments and relevant experience, using keywords, and designing for readability and impact. Keep in mind that your resume is your pass to the next phase of your professional development, so make it shine!

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Mastering the Interview: A Guide to Mental and Physical Preparation

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To ace the interview in the cutthroat world of job hunting, preparation is essential. Making a lasting impression requires more than simply dressing appropriately and updating your resume; mental and physical preparedness are equally important. These crucial pointers can help you properly prepare for your next interview, regardless of experience level or recent graduation. Conduct Thorough Research: Prepare yourself for the interview by learning about the business, its principles, culture, and its most recent accomplishments. Examine the company’s website, yearly reports, and social media pages in-depth to learn about its offerings, target market, and market trends. Get acquainted with the job description as well, emphasising the essential duties and necessary abilities. This preparation not only shows that you are genuinely interested in the position, but it also gives you the edge you need to modify your answers wisely in the interview. Image Source: Freepik.com Practice, Practice, Practice: As they say, “practice makes perfect,” and interview preparation is no exception. Prepare for frequently asked interview questions by thinking through your answers for your experience, skills, shortcomings, and career objectives. In order to improve your body language, tone, and delivery, think about filming yourself or doing drills in front of a mirror. Additionally, ask a friend or mentor to assist you in conducting practice interviews. They may offer insightful criticism and make you feel more at ease and confident on the big day. Harness the Power of Visualization: Athletes and performers utilise visualisation as a potent tool to improve their performances, and it may work just as well when used to prepare for interviews. Spend a few minutes every day picturing yourself entering the interview room composed, self-assured, and prepared. Imagine yourself speaking clearly and poisedly when responding to inquiries. You can reduce your worry and increase your confidence on the day of the interview by mentally practicing success. Cultivate Confidence: Making a good impression in an interview requires confidence, and there are a number of tactics women may use to increase their confidence in these kinds of circumstances. First and foremost, make sure you look and feel your best by dressing in a way that gives you a sense of empowerment and professionalism. Additionally, to project confidence and boldness, practise power poses or use open body language. Don’t forget to talk with conviction, keeping your eyes fixed on the target and your voice clear and firm. In order to demonstrate your value as a candidate, conclude by concentrating on your accomplishments and strengths and bringing them up confidently throughout the interview. Image Source : Freepik.com Prioritize Self-Care: Give your physical and mental health top priority in the days before the interview. Make sure you eat healthily, get enough sleep, and do things that will help you decompress. Make time for activities that help your body and mind relax, such as mindfulness exercises, walks, or hobbies. Making self-care a priority can help you better handle stress and have a clear, focused mind when you go into the interview. To sum up, interview preparation involves more than just practicing your answers and refining your CV. You may increase your chances of success and make a good impression on your potential employer by devoting time and energy to your preparation—both mentally and physically—by doing extensive study, rehearsing interview questions, building confidence, and practicing. Recall that having confidence comes from owning your abilities and expressing who you really are, not from being perfect. Enter the interview room with confidence, knowing that you’ve done everything within your power to stand out and get the job of your dreams.

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Revealing the Strength of Women’s Intuition and Maternal Instincts

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Humanity has long been captivated by the intuitive qualities of women and their innate maternal tendencies. These natural talents have been both praised and questioned since they are frequently shown in books, films, and everyday conversations. However, what are maternal instincts and intuition specifically in women, and how do they show up? The remarkable capacity of women to comprehend or sense things intuitively, frequently without conscious reasoning, is referred to as “women’s intuition.” It’s their intuition, that inner voice directing them in making choices and handling circumstances. Conversely, maternal instincts are particularly associated with the protective and caring actions mothers take on behalf of their offspring. Although these ideas are separate, they frequently overlap, with maternal instincts occasionally being perceived as a continuation of women’s intuition. Image Source: Freepik.com The roots of women’s maternal instincts and intuition are intricate and varied. According to evolutionary psychologists, these characteristics evolved as a means of survival across time. Women have always been the major carers, watching out for the health and safety of their children. Because of the increased sensitivity to potential risks and dangers required for this position, the individual developed intuitive abilities to traverse the complicated environment. From a biological standpoint, women’s intuition and maternal instincts may also be strengthened by hormonal changes that occur during pregnancy and childbirth. Oxytocin, also known as the “love hormone,” is one of the hormones that is released in large amounts during pregnancy and childbirth. It influences maternal behaviours and helps mothers and children form deep emotional attachments. Moreover, women’s intuition and maternal instincts are shaped by society and cultural influences. Especially in familial settings, women are socialised to be more loving, understanding, and perceptive to the needs of others. This social training supports the maturation and manifestation of maternal and intuitive skills. People have been known to benefit from the maternal instincts and intuition of women in a variety of ordinary and remarkable circumstances. Many anecdotes describe situations in which a woman’s intuition led her to make decisions that went against reason but ended up being advantageous. The ability of women to sense danger, interpret nonverbal clues, and intuitively know what a loved one needs has all been hailed as a tremendous and priceless gift. Image Source : ClevelandClinic.com Maternal instincts have also been praised for their nurturing and protecting characteristics. When faced with hardship, mothers frequently show extraordinary bravery and resilience, demonstrating an unrelenting dedication to their children’s welfare. Maternal instincts reveal a mother’s love and devotion to her kid, from sensing when something is wrong with them to performing extraordinary actions to keep them safe.  In summary, women’s maternal instincts and intuition are intricately intriguing phenomena with strong biological, psychological, and cultural roots. They are the embodiment of the innate intuition, empathy, and strength that define the female experience. Even though research into these phenomena’ causes is still ongoing, there is no denying their profound effects on people and society. The maternal instincts and intuition of women are potent reminders of the close relationship that exists between empathy, intuition, and the human experience.

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The Importance of Vitamin D and The Serious Deficiency in Women

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Vitamin D is an integral part of our health. This vitamin, which is also labelled as a hormone due to its vital role in the metabolism of human body, was initially considered to have role in bone health only. As per daily advances, vitamin D is essential for bone health, reduces inflammation, facilitates the immune system to fight off infection and plays a role in preventing cancer. The body produces vitamin D when exposed to sunlight. This is the primary source of gaining appropriate levels of this vitamin. It is also available in the form of oral supplements. (1) Image Source: Myacare.com 1. Sun exposure Vitamin D levels in the body can be boosted with sufficient exposure to sunlight. The cholesterol receptors in the skin absorb UV radiation from the sunlight and convert to a precursor of vitamin D. Individuals that spend more time indoors, cover their face and body while going out and live in regions with decrease exposure to sunlight may have reduced levels of vitamin D in their body. (2) 2. Diet low in vitamin D Vitamin D is an animal-based vitamin which can be deficient in people who follow specific diets that exclude animal-based food. Strict vegetarians often miss vitamin D in their diets as it is mostly available in fish, egg yolks, cod liver oil and beef liver. Poverty is a significant aspect in Pakistan which deprives women the access to a proper and healthy diet. (3) 3. Renal diseases The kidneys convert vitamin D to its active form. Renal diseases impair this conversion and deplete the body to utilize its vitamin D. According to research, about 80 percent of individuals with chronic kidney disease have vitamin D deficiency due to failure of adequate renal function. (4) 4. Gastrointestinal diseases Vitamin D is a fat-soluble vitamin which is significantly taken from exogenous sources. Diseases involving the gastrointestinal tract like Crohn’s disease, celiac disease, cystic fibrosis, ulcerative colitis and pancreatic insufficiency impair the absorption of this vitamin and ultimately leads to its deficiency. (5) What problems do women with vitamin D deficiency face? 1. Bone and joint pains Women suffering from vitamin D deficiency have complains of joint pains and easy fatiguability. This is attributed to the fact that vitamin D increases bone density and promotes healthy growth. Reduced levels of this component decrease bone density and leads to its fragility and causes bone and joint pain. (6) 2. Increased frequency of infections Vitamin D is considered to boost immunity and fight off infections in the body. Its deficiency leads to repeated infections, especially viral illnesses. Many studies show that low vitamin D levels are associated with respiratory infections like influenza, pneumonia and sepsis. (7) 3. Bone weakness and fractures Vitamin D plays a significant role in bone metabolism and its deficiency leads to bone wasting and weakness. The daily wear and tear of bone cells increases, and minor trauma leads to major damage. This is greatly seen in menopausal women where low estrogen levels have an additional role to play. (8) 4. Hair fall Vitamin D has anti-inflammatory properties and plays an important role in keratinocyte differentiation and proliferation. Lack of this significant vitamin can lead to depletion in hair growth and excessive hair growth. (9)   Recommended dose of vitamin D supplementation for women The daily intake of vitamin D supplementation depends on various factors. The recommended dose for females is 600 IU daily for age 14-70 years and 800 IU daily after 70 years. (10) This requirement may increase during pregnancy and lactation depending on pre-existing deficit. Factors that may affect these doses are age, exposure to sunlight, lifestyle, dietary vitamin D intake, underlying renal of gastrointestinal diseases and obesity.   Image Source : ClevelandClinic.com Vitamin D plays an integral role in the metabolism of our body and the deficiency of this vitamin alters important functions. Many women in Pakistan are predisposed to this deficiency and present with signs and symptoms that worsen during pregnancy and after menopause. Women in this region have adequate exposure to sunlight but as majority of the population lies below the poverty line, their access to rich and nutritious food is limited. To overcome this, awareness programs regarding vitamin D deficiency and supply of supplementation in health clinics can help in the prevention of adversities. Another important factor is to encourage the consumption of vitamin D rich foods and supplements from a young age, especially in the reproductive years as this can prevent the subsequent post-menopausal infestations. References 1. Vandevijvere, S., Amsalkhir, S., Van Oyen, H., & Moreno-Reyes, R. (2012). High prevalence of vitamin D deficiency in pregnant women: a national cross-sectional survey. 2. Lips, P., van Schoor, N. M., & de Jongh, R. T. (2014). Diet, sun, and lifestyle as determinants of vitamin D status. Annals of the New York Academy of Sciences, 1317(1), 92-98. 3. Lamberg-Allardt, C. (2006). Vitamin D in foods and as supplements. Progress in biophysics and molecular biology, 92(1), 33-38. 4. Williams, S., Malatesta, K., & Norris, K. (2009). Vitamin D and chronic kidney disease. Ethnicity & disease, 19(4 Suppl 5), S5. 5. Bikle, D. D. (2007). Vitamin D insufficiency/deficiency in gastrointestinal disorders. Journal of bone and mineral research, 22(S2), V50-V54. 6. Holick, M. F. (2003, December). Vitamin D deficiency: what a pain it is. In Mayo clinic proceedings (Vol. 78, No. 12, pp. 1457-1459). Elsevier. 7. Watkins, R. R., Lemonovich, T. L., & Salata, R. A. (2015). An update on the association of vitamin D deficiency with common infectious diseases. Canadian journal of physiology and pharmacology, 93(5), 363-368. 8. Busse, B., Bale, H. A., Zimmermann, E. A., Panganiban, B., Barth, H. D., Carriero, A., … & Ritchie, R. O. (2013). Vitamin D deficiency induces early signs of aging in human bone, increasing the risk of fracture. Science translational medicine, 5(193), 193ra88-193ra88. 9. Saini, K., & Mysore, V. (2021). Role of vitamin D in hair loss: A short review. Journal of cosmetic dermatology, 20(11), 3407-3414. 10. Ross, A. C., Manson, J. E.,

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The Complicated Dance of Weather, Sleep, and Mood: Promoting Health with Sunshine and Restful Sleep

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Our physical and mental health are intricately entwined in the complicated web that connects sleep, mood, and the weather. Our moods can alter with the seasons and weather, which can have an effect on our day-to-day activities. This essay will examine the complex connection between mood, sleep, and weather while highlighting how important a regular sleep pattern is to maintaining good health. Image Source: Freepik.com The Impact of Climate on Emotion Our emotions are greatly impacted by the weather. While dismal, wet weather might evoke a sense of sorrow, the sight of a sunny day can uplift and energise people. There is more to this relationship between weather and mood than meets the eye. Research suggests that exposure to sunlight causes serotonin, the neurotransmitter linked to happiness and well-being, to be released. On the other side, insufficient sunshine can cause a decrease in serotonin levels, which may exacerbate feelings of drowsiness and despair. The Value of Sleep and Sunlight The intrinsic body clock that controls our sleep-wake cycle, the circadian rhythm, is greatly influenced by natural sunshine. Our circadian rhythms are synchronised when we are exposed to natural light during the day, which improves our quality of sleep at night. Maintaining general wellbeing requires establishing a good sleep schedule that coincides with daylight trends. Women’s Hormonal Health The connection between sleep and health is more complex for women. Hormonal balance is impacted by sleep patterns that disturb the menstrual cycle. Studies reveal that irregular sleep cycles may cause hormonal imbalances in the reproductive system, which may exacerbate irregular menstruation and fertility problems. In addition to being essential for hormone balancing during menopause, adequate sleep also helps reduce symptoms like mood swings and hot flashes. Impacts on Eating Patterns and Mood Mood and sleep are mutually dependent on each other. Anxiety and sadness are two mood disorders that can be exacerbated by poor sleep, and mood disorders can also be caused by poor sleep. Lack of sleep has also been connected to higher stress levels, which raises the possibility of emotional eating and making bad dietary decisions. People who are tired are more prone to turn to sugary or high-calorie foods as a quick energy boost, which can exacerbate mood swings and lead to a vicious cycle of little sleep and unhealthy eating habits. Image Source : Freepik.com Setting priorities and managing sleep cycles are critical to breaking the pattern of mood swings and sleep interruptions brought on by the weather. Here are a few useful pointers: Create a Consistent Sleep Schedule: Aim for a consistent sleep and wake time every day, even on weekends, to regulate your circadian rhythm. Maximise Sunlight Exposure: To get as much natural sunlight as possible, spend time outside during the day. This encourages the synthesis of vitamin D and helps to regulate circadian rhythm. Minimise Screen Time Before Bed: The blue light that screens emit might disrupt the melatonin production, which is the hormone that induces sleep. Establish a pre-bedtime technology-free relaxation practice. Create a Calm Bedtime Routine: Before going to bed, try some soothing activities to let your body know it’s time to unwind, such reading a book, having a warm bath, or practicing mindfulness. To sum up, the way that the weather, sleep, and mood interact is a delicate ballet that has a big impact on our overall health. In particular for women, maintaining a regular sleep schedule that is in harmony with daylight hours is critical for mental stability, hormonal balance, and general physical well-being. People can take control of their mental and physical health and create a harmonic balance between their internal and exterior well-being by comprehending and actively regulating this complex relationship.

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