http://www.healyourlife.com/the-most-common-cause-of-lower-back-pain
by Mona Lisa Schulz M.D., Ph.D.
People who experience lower-back and hip problems tend to be insecure when it comes to both money and love. Though they generally have the unwavering support of their families, they tend to have difficulties with finances and relationships—no matter what they do. This is partly because they don’t trust in the competence or intentions of people around them.When these folks are part of something that fails, it’s hard for them to see how their actions played into this outcome but they can easily identify the fault of everyone else who was involved. After one relationship debacle after another, when one financial crisis is followed by another, these folks seize power to feel more in control. The idea of shared decision making in relationships and money transactions goes out the window as these people stop listening to the views or ideas of others. In reaction to constant disappointment, they end up feeling alone, stranded, and unable to move forward.
If you have lower-back problems and you recognize these negative thoughts and behaviors, consider what you need and how you can get it. If what you need is to get healthy, be free of pain, and feel strong and supported, you can reverse the effects of negative thoughts by using the affirmation: I trust the process of life. All I need is always taken care of. I am safe.
Specific affirmations help us take healing to the next level. Lower-back and sciatic pain has to do with fear about money, and hip problems have to do with fear about moving forward. If you have lower-back or hip problems, it important not only to understand your thought patterns but also to practice the affirmations. So, for example, if you have hip problems that have to do with fear of making major decisions, use the affirmation: I am in perfect balance. I move forward in life with ease and joy at every age.
If you have sciatica that stems from being highly self-critical and fearful of the future, the affirmation would be I move into my greater good. My good is everywhere, and I am secure and safe.
As with the health of every body part, the important thing to focus on here is balance. If you suffer from lower-back or hip pain, it’s time to look at your relationship both with yourself and with the people around you. Honestly assess your life and make some changes. Do you get support from your family that you’re not getting elsewhere? Notice where you are getting support and openly acknowledge it and have gratitude for it. Do you tend to always blame others when things go wrong? Try to see the whole picture and see whether you are doing something that might be contributing to the problem. Do you feel out of control when it comes to finances? Look closely at any financial downfalls and try to pinpoint where things shifted from good to bad.
Your goal is to adopt a new view of the world. To really figure out what’s going wrong in your relationships and finances, you must take a big-picture look at the reality of both. And to do this, you need to get a grasp of your emotions, be able to identify and address them.
The most powerful practices you can do to rebalance your life involve meditation and mindfulness. While those who are prone to reproductive issues need to use these practices to slow down and recognize the beauty in the world, if you have lower-back and hip pain, you need to get a handle on your emotions. Meditation teaches you to observe and describe, but not judge, your emotions while you’re experiencing them. You will come to know that emotions are not reality, which means that they will not have so much power over you. Eventually, after practicing mindfulness and meditation, you will be able to detach from your feelings in a way that will help you take a more well-rounded view of the world and the people in your life. You will be able to interact with people in more respectful and productive ways that will ultimately lead to healthier finances and relationships.
Another important step you should take when it comes to healing lower-back and hip pain is to set up time to spend with people outside of your family or direct circle of friends. Widen your network of support. Even if it’s only for a few hours each week, get out and experience life from a different perspective. Perhaps volunteer at a nonprofit organization. Offer yourself to this group as both a leader and a part of a team. This will help you learn how to balance your own opinions with the ideas of others.
With affirmations, a more positive mood, and some changes in behavior, it is possible to lead a rewarding life—financially and emotionally. By balancing your attention to money and love relationships and family and self, you can remove the stressors that aggravate this health region. Acknowledge the negative thoughts and behaviors having to do with financial ability, and love and relationships. Then use Louise’s affirmations to counter the negative thoughts in these areas and establish new thought patterns and behaviors by meditating on the phrases “I trust the process of life,” “I know that Life always supports me and takes care of me,” and “I am lovable and loved.”
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![[生活營養學] 要照多久太陽才能獲得足夠的維生素D?
對大部分的人來說維生素D並非一個太陌生的營養素，在講到骨骼健康時你會聽到它，甚至可能也聽過這是曬太陽就可合成的維生素。對這個營養素，有的人會告訴你它很重要，因為美國開架藥妝店光是單賣維生素D的產品就占了好幾排貨架；有人會告訴你不重要，因為曬太陽身體就會合成；甚至，你可能還聽別人說為了合成維生素D而曬太陽是弊多於利…..到底維生素D是什麼東西？對我們健康有什麼幫助? 可以從食物中獲得嗎? 還是要曬太陽才行? 有沒有必要買維生素D補充品來吃? 若曬太陽的話，又要曬多久才夠呢? ….剛好適逢炎熱夏季，今天就讓我們來討論這個和太陽關係相當密切的營養素~維生素D！
You are my sunshine！認識陽光維他命～維生素D！
維生素D是一個相當特別的維生素，因為大部分的維生素要不是身體無法合成，就是身體雖可合成但量不足，故必須自飲食攝取。但只要條件適當，我們完全可藉由日曬獲得身體所需足量維生素D，完全不需依賴飲食。
它的過程是這樣的：當肌膚暴露在陽光中的紫外線下(特別是UVB)時，皮膚上的膽固醇會吸收UVB轉化成維生素D3的前驅物；接著這個前驅物質會藉由血液運送到肝臟和腎臟，經酵素轉化成我們身體可以使用，荷爾蒙形式的維生素D。由於我們每日僅需要5~10微克(200~400IU)的維生素D，故光靠日曬即可獲得我們所需維生素D。
(註：台灣並沒有相關資料，但根據美國資料顯示，對一般北美人而言，日曬可提供90%以上的維生素D；因此可推估對一年365天中，幾乎除寒流、颱風與梅雨天外，天天都是豔陽高掛的台灣來說，要透過日曬來獲得身體所需100%維生素D是輕而易舉的事^_^)
太陽，還是食物？ 如何獲得維生素D！
維生素Ｄ有兩大來源：日曬和食物(來自日常食物或營養補充品)。維生素D的天然食物來源相當有限，含量最豐富的是魚類肝臟(每100公克鱈魚肝油含200微克)，正也因為魚肝油中含量很高，故常被用來做成維生素D的營養補充品；其次是油脂含量豐富的魚類(如沙丁魚和鮭魚)，或是營養強化食品，除這些外，一般食物則都不是維生素Ｄ的良好來源。
當然，你或許聽說牛奶和穀類早餐是維生素Ｄ的良好食物來源，會有這樣的說法是因為在北美，牛奶和穀類早餐都會別強化維生素Ｄ，例如在北美，每公升牛奶會添加10微克維生素D。但是在台灣並沒有這個習慣，故除非美國原裝進口，否則台灣生產的牛奶或穀類早餐並非良好的維生素Ｄ來源食物(小提醒：基本上，包裝食品都會有營養成分表，想知道是否為維生素Ｄ的良好來源請參考表上是否有維生素Ｄ這個營養素，以及含量是否足夠高)。而蛋、動物肝臟等雖然也有維生素D，但蛋要吃到5顆，牛肝要吃到250公克才有5微克維生素D….故大部分食物都並非維生素Ｄ的良好來源，曬太陽還是獲得維生素D最經濟實惠的方法！
註：在衛生署食品資料庫及大部分的食品成分表中都沒有維生素D的資料，因此大部分你所看到的食物維生素D含量多半是引自歐美等其他國家喔^_^
維生素Ｄ到底有多麼重要？
大部分的人都只知道維生素D對骨骼健康很重要，但卻不太清楚它還有哪些功能。Stella翻了以前考營養師的參考書籍，在維生素Ｄ的功能上主要也只是寫著能幫助血鈣維持、骨骼鈣化。傳統認為維生素D主要作用在骨骼、小腸和腎臟等細胞，負責維持鈣與磷酸鹽的恆定作用；但近幾年科學研究卻發現，體內有很多組織和細胞都對活化型的維生素D有反應。例如在皮膚中，它會影響生長和分化；在胰臟中，它會影響胰島素的分泌；在免疫系統細胞和腫瘤細胞也發現有維生素D的接受器，能調節免疫系統，抑制腫瘤細胞增生等功能。
所以你若在Google上打上”維生素D、新聞”或”維生素D、研究”等關鍵字，你將會查到一大堆除骨骼健康外，維生素D的健康研究。例如你可能會看到某某研究發現維生素D能有效抑制癌症，某研究提到維他命 D 對於免疫系統活化很重要，或研究證實了維生素D含量低的人群罹患心臟病、心力衰竭和中風的風險較高，或提到維生素D和癌症、心臟病、骨質疏鬆症以及憂鬱症等疾病有關聯。正因為維生素D在身體健康上還扮演著相當多的重要角色，且只要一周2~3次，每次5~30分鐘的少量曝曬即足以合成身體所需維生素D，故透過曬太陽來獲得維生素D絕對是件利多於弊的事。
曬太陽也有技巧…要曬多久太陽夠獲得足夠的維生素D?
要曬多久太陽才可合成足夠一天所需的維生素D，需取決於膚色、年齡、曬太陽的時段、季節和地理環境。但根據美國國家健康科學院建議，一般只要讓未保護的臉、手臂或腿，在早上10點到下午3點間，於陽光下照射個5~30分鐘，每周2~3次，就足夠讓身體製造出足量身體所需維生素D。
這裡所謂的”未保護”指的是沒有衣服遮掩(如不要穿阿拉伯人或採茶姑娘的衣服把身體全部都包住)，也沒有塗抹防曬油。前面有提到促使皮膚將膽固醇轉化為維生素D的主角是紫外線中的UVB，故若使用防曬乳將會妨礙肌膚吸收UVB。研究發現只要SPF 8或以上的防曬乳會妨礙我們皮膚產生維生素D達95%，而使用SPF 15或以上的防曬乳則可遮擋達99%。
那麼到底5~30分鐘是指要曬幾分鐘? 考量到每個人的膚色有所不同(皮膚色素會影響皮膚吸收UVB，膚色越深能穿透的UVB就越少)，所以這個時間也會有差異。但原則上曬的時間大概是皮膚曬傷時間的25%就夠了。簡單地說若你在陽光下曬60分鐘就會出現皮膚發紅、灼熱感和疼痛等症狀的話，那麼在這樣的陽光強度下，你只要曬15分鐘太陽即可。當然，如果你嫌正午太陽太大，或擔心皮膚癌的話，也可改選太陽較弱的清晨或黃昏時段再來曬太陽，只是時間要曬久一點。總之，因為維生素Ｄ是脂溶性維生素，可儲存在體內，故若天天曬的話，可縮短曬太陽的時間，反之若有某一天在戶外曬較久的話，另外幾天就可採取各種防曬策略，不需再特別曬太陽了^_^
註：事實上，日曬有罹患皮膚癌的風險的前提是”長期&大量”日曬，想要獲得維生素D並不需要曬這麼久的時間，也不需要天天曬太陽，並不需要特別擔心皮膚癌的風險。
最後要提醒一下，體重較重者和年紀較大者合成的維生素Ｄ會較一般人少，特別是又不愛出門的話，很容易會有維生素Ｄ缺乏的問題，故建議這些族群除者最好平日多曬點太陽，或每隔一段時間在飲食中列入一些富含維生素Ｄ的食物，或甚至定期使用維生素Ｄ補充品來預防維生素Ｄ的不足喔。](https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpa1/v/t1.0-9/s600x600/10392339_682480541805414_1659257875728171440_n.jpg?oh=ff0e034974bd8651503c9d3bd15d3533&oe=5539939F&__gda__=1428781177_aa7dcdb1fc7db9b2d6ab6dfec0442308)
