Soak Up The Sunshine Vitamin: Elevate Your Vitamin D This Spring

As March comes to a quick close and we welcome spring, it’s time to enjoy the sunshine and its myriad of benefits. Beyond its ability to brighten our days, sunlight is essential for providing our bodies with Vitamin D. During the winter months, obtaining enough of this vital nutrient can become quite a challenge. That’s why spring offers the perfect opportunity to lace up your favorite walking shoes and take advantage of the longer days by spending time outdoors soaking up that valuable Vitamin D.

What is Vitamin D?

Vitamin D is both a critical nutrient that we consume and a hormone that our bodies produce. It’s a fat-soluble vitamin made from the cholesterol in our skin. Vitamin D is a super nutrient that serves many purposes including:

  • Promotion of calcium absorption in the gut
  • Assistance in bone growth and bone remodeling
  • Reduces inflammation
  • Slows the growth of some cancer cells.

Practically speaking, Vitamin D helps our bodies as we age. Due to its ability to promote bone growth, Vitamin D works to prevent our bones from becoming too brittle and our joints from becoming inflamed. Though it is one of the easiest Vitamins to absorb, it’s often one that many people around the world are deficient in.

How Can You Get Vitamin D?

There are a few ways to get Vitamin D into your system. Research has shown that sunlight is one of the best ways for your body to receive Vitamin D due to the body’s ability to self-regulate the amount it receives, overall reducing the chance of toxicity. For optimal results, experts recommend spending between 5 and 30 minutes a day outdoors in the sun. This is just enough time to take a walk at your favorite park, spend some time laying out by the pool, or enjoy a quiet morning out in the garden. Please keep in mind that if your skin is prone to sunburn, you should consult with your dermatologist before spending prolonged periods of time outdoors without applying proper sun protection.

If it is not feasible for you to get an adequate amount of Vitamin D from the sun, you can also supplement with tablets. Vitamin D supplements are available over-the-counter at your local CVS or Walgreens. There are two forms of Vitamin D that you can purchase. Vitamin D2 is made from plants, and Vitamin D3 is made from animals. Both types of Vitamin D carry similar and equal benefits, so consult with your doctor for their best recommendation on which supplement you should purchase.


Are you ready to bring balance and vitality back into your life? Exceed Hormone Specialists is here to help.
Connect with us online or give us a call at (901) 312-7899

Set Yourself Up for Success in 2024

As 2023 draws to a close, we find ourselves on the brink of a new year, ready to turn the page into 2024. During these final days of the year, a moment of transition allows us to consider the past twelve months, embracing the highlights and confronting the challenges we have faced for the valuable lessons they offer. Whether you are approaching the new year with caution or optimism, here are a few tips to set yourself up for success in 2024.


Take a moment each day to pause, reflect, and put your thoughts on paper. Journaling provides a therapeutic outlet to unwind, think about the day, and acknowledge the personal growth you have reached through times of adversity. Over the years, you will have a beautiful memoir filled with special details and milestones from your life. Whether you are guided by a prompt or by spontaneous thoughts you’ve had throughout the day, dedicating time to journal is a great way to practice self-care and self-awareness.

Set Achievable Goals

The excitement and optimism that comes with a new year can often translate into a desire to set lofty, life-altering goals. The end of the year is a time of reflection, and for many of us, a time to think about the positive and negative in our lives. This is why so many of us create a list of resolutions to start achieving come January. However, if too many goals are set or you are not giving yourself ample time to achieve your resolutions, burnout and discouragement are likely. In fact, studies have shown that setting too lofty of a goal harms your mental health.

The trick is to start small with bite size goals. If you aim to go from walking 20 minutes each day to running a 5k, start by jogging for 5 minutes on one of your walks. Or, if your goal is to lose weight, consult with your doctor to create a manageable and sustainable plan to help you achieve your goals. Remember that progress takes time, so no matter what your resolutions are, start slowly and enjoy the process.

Social Connection

As you navigate the transition from one calendar year to the next, the significance of spending quality time with loved ones becomes even more meaningful. Social connection is pivotal to health and wellness, and can even lead to a longer life and better health. The CDC emphasizes that maintaining strong social connections leads to more stability, healthier life decisions, and makes you better in coping during times of stress, depression, or anxiety.

Set a goal of getting together with a group of your loved ones twice a month. Even those of us who lean on the introverted side can benefit from one-on-one time with our closest friends. When walking into a new year, it helps to have friends by your side to encourage and support you.

Screentime Moderation

In the midst of the festive holiday season, added time in front of the screen can slowly creep up and take over our evenings. It’s important to find a healthy balance between enjoying our favorite holiday films and taking much-needed time away from the screen. Excessive screen time can have a negative impact on your overall health. Studies have found that too much time in front of the screen can decrease your quality of sleep and even contribute to poor stress regulation, obesity, and cardiovascular disease. Consider setting time limits on your devices to moderate screen time. Learn how to set time limits on your iPhone here.

Being deliberate about how much time you spend in front of the screen will also allow you to enjoy more intentional engagement with your surroundings, fostering deeper connections with loved ones.

Schedule Your Physical

Be sure to set up a routine physical with your doctor to discuss health concerns or goals you might have. Your doctor can provide support during the visit or connect you with the right resources to create a plan that suits your needs.

Another beneficial step to start the new year is by checking your hormone levels. Consider making an appointment at Exceed to have a specialist evaluate your hormone balance. It’s a straightforward way to gain insights into your health and make any necessary adjustments.

Taking these small, proactive measures sets a positive tone for the new year and contributes to a healthier, happier you in 2024.

Connect with us online or give us a call at (901) 312-7899