Imagine this: you’re feeling a little run-down, maybe a bit tired, and your body just isn’t quite in sync. What if I told you that a simple nutrient, often found in your favourite citrus fruits, could be the key to feeling better? That’s where Vitamin C, or ascorbic acid, comes into play. It’s one of those unsung heroes your body relies on, but here’s the catch – because it’s water-soluble, your body can’t hold onto it for long. That means you need to get a fresh supply daily. We often think of it only when we are fighting a cold, but Vitamin C is so much more than that. From helping your skin stay radiant to supporting your immune system, it’s a vital nutrient that keeps your body performing at its best. Let’s take a closer look at why this superstar vitamin is so important to your health.
What Vitamin C Does In Your Body?
It’s a powerful antioxidant that works to fight free radicals, protecting your cells from damage. By doing this, it helps lower your risk of long-term issues like heart disease and even cancer. But that’s not all – Vitamin C is a key player in collagen production, a protein that keeps your skin, blood vessels, and connective tissues strong. It also helps your body absorb iron from plant-based foods, which can lower your risk of anaemia. Plus, it contributes to making neurotransmitters like norepinephrine, which is essential for brain health. Let’s not forget how it helps wounds heal faster by boosting collagen production. And, perhaps most importantly, Vitamin C helps support your immune system, influencing immune cell functions and gene regulation that affect your overall immune health. Also Read: Suffering From Vitamin C Deficiency? 5 Signs Your Body Needs A Boost
Photo Credit: iStock
Symptoms Of Vitamin C Deficiency:
Although rare, Vitamin C deficiency can cause some serious issues, including:
1. Scurvy: This condition brings on symptoms like fatigue, joint pain, swollen gums, and delayed wound healing because your body can’t make collagen.
2. Weakened Immunity: When your Vitamin C levels dip, you’re more likely to get sick and take longer to recover.
3. Skin Issues: Without enough Vitamin C, your skin may become dry, rough, and flaky due to a lack of collagen.
4. Anaemia: Vitamin C helps your body absorb iron, and without it, you might develop iron deficiency anaemia.
Photo Credit: iStock
Vitamin C And Your Immune System | How Vitamin C Supports Your Health
Vitamin C is key when it comes to staying healthy and fighting off infections. Here’s how it helps:
1. Supports Innate Immunity:
It helps your body’s first line of defence, the epithelial barriers, stay strong against harmful pathogens. It boosts the activity of phagocytes, which eat up and destroy harmful invaders.
2. Boosts Adaptive Immunity:
It helps your lymphocytes (the cells that fight infections) grow and work better. It increases antibody production to fight off infections.
3. Regulates Inflammation:
It helps keep inflammation in check, which reduces damage to tissues during immune responses.
4. Fights Viruses and Bacteria:
High doses of Vitamin C can shorten the duration and severity of illnesses like the common cold.
Photo Credit: iStock
Where To Find Vitamin C In Your Diet
You’ve got tons of options when it comes to getting your Vitamin C from food:
1. Fruits: Oranges, strawberries, kiwis, guavas, amla, papaya, and lemon. 2. Vegetables: Bell peppers, broccoli, spinach, tomatoes, moringa, and coriander leaves. 3. Herbs and Spices: Curry leaves and green chillies.
Tips To Keep Your Vitamin C In Foods
1. Don’t Overcook: Vitamin C is heat-sensitive, so the longer you cook it, the less you get. Stick to steaming or lightly sauteeing. 2. Eat Fresh: Raw fruits and veggies are the best way to get all the Vitamin C they have to offer. 3. Store Less, Eat More: Freshly picked produce has more nutrients than stuff that’s been sitting around. Also Read: Skincare Tips: 5 Delicious Vitamin C-Rich Drink Recipes For Happy And Healthy Skin
The Bottom Line
Vitamin C is essential for a healthy immune system, fighting free radicals, and keeping your skin looking its best. While deficiencies are rare, they can lead to major health problems, like scurvy and a weakened immune system. Eating a variety of Vitamin C-rich foods (or taking supplements if needed) can help keep you feeling strong and ready to tackle whatever life throws your way.
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🏈 Good morning to all, but especially to …
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THE CLEVELAND BROWNS
Walking — and winning — in a winter wonderland. The Browns stunned the Steelers, 24-19, after blowing a late lead, getting it back and then holding on.
Leading 18-6 about halfway through the fourth quarter, Cleveland gave up 13 points in 1:42.
Jaylen Warren scored from 3 yards out, Nick Herbig forced a Jameis Winston fumble, and Russell Wilson threw a 23-yard touchdown to Calvin Austin III three plays later. Winston then threw an interception, and all looked lost.
But it wasn’t. Pittsburgh went three-and-out, and Winston led a nine-play, 45-yard drive culminating in a 2-yard Nick Chubb touchdown. The drive included a huge 15-yard pass from Winston to Jerry Jeudy on third-and-6, Cleveland’s only third-down conversion all game.
Grant Delpit and Jordan Hicks knocked down Wilson’s Hail Mary attempt.
Cleveland is 3-8. It’s not going anywhere this year. But a win like this reminds us there’s plenty of individual talent — Myles Garretthad three sacks and a forced fumble, Chubb scored twice, and Jeudy was excellent — and reason to believe there could be better days if the team can somehow get quarterback figured out.
👍 Honorable mentions
😠 And not such a good morning for …
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THE PITTSBURGH STEELERS
The Steelers’ close-game luck running out here — against a struggling division rival, in brutal conditions, on a short week (again), after a huge win over the Ravens — is especially frustrating. Perhaps more frustrating, stadium security guards had to restrain receiver George Pickens from Cleveland cornerback Greg Newsome II immediately after the Steelers’ failed Hail Mary ended the game.
After not scoring a single touchdown against Baltimore, Pittsburgh needed until the fourth quarter to find the end zone against Cleveland. And even when the offense started scoring, the defense couldn’t get crucial stops.
It’s a tough loss for the Steelers, no doubt, and it also extends their 44-year streak of losing divisional road games played on Thursdays. On the bright side, they’ll get a little bit of extra time to heal up before another challenging divisional game next week at Cincinnati. (On a Sunday.)
In the AFC, here are three races that intrigue me:
The No. 1 seed: The Chiefs are 9-1 and in the driver’s seat. But the Bills (8-2) are just a game behind and hold the head-to-head tiebreaker thanks to last week’s win over Kansas City.
Messy wild card picture: The AFC wild-card picture is crowded. The Broncos hold the No. 7 seed at 6-5. Then come the Colts (5-6), the Dolphins (4-6) and Bengals (4-7), who are barely hanging on but have plenty of offensive firepower.
The AFC North: The Steelers are 8-3, with the Ravens (7-4) giving chase. Pittsburgh faces a challenging finish that includes the Ravens, Chiefs, Eagles and Bengals twice.
Over in the NFC …
The No. 1 seed: The Lions (9-1) are a game up on the Eagles (8-2). Don’t sleep on Philadelphia.
The NFC West: The 6-4 Cardinals are one game up on the 5-5 Rams, Seahawks and 49ers. Yes, the Super Bowl runners-up are last in their own division, with a 1-3 divisional record. Our latest projections have San Francisco missing the postseason.
Is there room for a rally/collapse?: The Vikings (8-2), Packers (7-3) and Commanders (7-4) are the current wild card teams, and no one below them is above .500. Who will rally? Jordan Dajani ranked the NFC wild-card contenders.
That leaves a ton of key games this weekend, including the Cardinals visiting the Seahawks. Pete Prisco says …
Prisco:“The Cardinals are off a bye, while the Seahawks are off a tough, physical victory over the 49ers. That wears on a team. Seattle looked good on defense in that game, but Kyler Murray is playing well right now. He will in this one as the Cardinals win a key division game to stay in first place. Pick:Cardinals 23, Seahawks 20“
While that one’s going on, the 49ers are in Green Bay, but will Brock Purdy be under center? He’s dealing with a shoulder issue as San Francisco’s injury woes continue. The NFC West fun carries into the night when the Rams host the Eagles.
Ranked-vs.-ranked games, conference championship implications and potential playoff eliminations? This Saturday has it all, and it’ll start when No. 5 Indiana visits No. 2 Ohio State (preview) to open a loaded slate. The Hoosiers (10-0) have the nation’s No. 2 scoring offense, and the Buckeyes (9-1) have the No. 1 scoring defense, making for a tough pick in Tom Fornelli’s Six Pack. Oh yeah, and then there are the huge playoff implications and the fact that Indiana is never here while Ohio State always is.
There’s also no shortage of drama when No. 6 Notre Dame plays No. 19 Army at Yankee Stadium (preview). The Black Knights (9-0) and the Fighting Irish (9-1) are both very much in playoff contention, and if Army wins, the Group of Five deserves multiple playoff teams, not just the one it’s guaranteed should Army and No. 12 Boise State win out, Will Backus writes.
Backus:“Take conference affiliation out of the conversation and there’s no doubt that a 12-win league champion absolutely deserves a spot over a two-loss Power Four program that didn’t even do enough to make a conference championship game. … Boise State’s strength of record (SOR) currently sits at No. 15 nationally while Army is No. 19, according to ESPN’s FPI metric. Those numbers can tick up over the next couple of weeks with additional wins.”
🏈 Bryce Underwood flips to Michigan, Julian Lewis to Colorado
In a stunning turn, quarterback Bryce Underwood — the No. 1 recruit in the entire 2025 class who has drawn comparisons to Vince Young — flipped his commitment from LSU to Michigan, a massive win for Sherrone Moore and a devastating loss for Brian Kelly.
Underwood, a Belleville, Michigan, native, had been committed to LSU since January. CBS Sports’ Richard Johnson reported the Wolverines put together a $10 million offer to keep him in his home state.
Underwood is a “Potential franchise signal caller with the ideal blend of size, arm talent and athleticism,” 247Sports director of scouting Andrew Ivins writes.
Underwood is Michigan’s first No. 1 overall recruit since Rashan Gary and first five-star quarterback since J.J. McCarthy.
This is a much-needed win for Moore, who hasn’t found an answer at quarterback in his first year succeeding Jim Harbaugh.
It also means Brian Kelly, already on thin ice as LSU stumbles, is in even more dire straits, John Talty writes.
Talty: “Now LSU’s vaunted 2025 recruiting class, once replete with multiple five-stars, is in danger of being bloodied. … Kelly’s sideline interactions, his reputation for rubbing people the wrong way and now the recruiting arrow pointing in the wrong direction speak to a program in panic mode. … Kelly needed Underwood to be his savior. Time for Plan B. The clock’s ticking.“
Elsewhere in the 2025 quarterback landscape, four-star prospect Julian Lewiscommitted to Colorado. He’s the Buffaloes’ first blue-chip quarterback commit in the modern era, and it’s a huge boost for Deion Sanders once his son Shedeur leaves for the NFL.
It’s Ohtani’s third MVP; he also won it in the AL for the Angels in 2021 and 2023. Only Barry Bonds (seven) has more MVP awards.
Even though both players struggled in their much-anticipated World Series meeting (Judge’s postseason issues are well-established; Ohtani played through injury), these were truly remarkable seasons.
Snyder:“Judge has now gone over 10.5 WAR twice in the last three seasons. There have only been 18 players in MLB history to top 10.5 WAR in a season, going back to the likes of Honus Wagner and Eddie Collins. Judge is among 10 to have gotten there multiple times … Judge right now is statistically one of the greatest offensive players in baseball history.”
Snyder:“We’ve already seen Ohtani win two MVPs as a two-way player, a first in MLB history. We’ve now seen him win an MVP as a designated hitter, also a first in MLB history. This time around, he did so while carrying the best team in baseball en route to winning the World Series. Are there still any lingering naysayers? There sure shouldn’t be.”
⚽ NWSL Championship preview
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TheNWSL Championship is tomorrow, 8 p.m. ET, on CBS, and you won’t want to miss it. The Spirit, led by USWNT star Trinity Rodman, face the Pride, led by Brazilian legend Marta and Zambian star Barbra Banda.
Cattry:“The league’s tactical evolution has led to a diversification of playing styles but during the 2024 season, the teams that have played the most aesthetically enjoyable soccer have come out on top more often than not. That includes this season’s finalists, who have taken different approaches to winning games but have not scrimped on goalscoring, and are unlikely to change that with the league’s biggest trophy on the line.”
I also loved Pardeep’s deep dive on Spirit owner Michele Kang.
📺 What we’re watching this weekend
Friday
🏀 No. 19 Wisconsin vs. UCF (M), 5 p.m. on CBS Sports Network 🏀 NBA Cup: Warriors at Pelicans, 7:30 p.m. on ESPN 🏀 Nebraska at No. 14 Creighton (M), 8 p.m. on FS1 🏀 No. 13 Baylor vs. No. 11 Tennessee (M), 9:30 p.m. on CBS Sports Network 🏈 No. 24 UNLV at San José State, 10 p.m. on FS1 🏀 NBA Cup: Mavericks at Nuggets, 10 p.m. on ESPN 🏀 No. 12 Duke at No. 17 Arizona (M), 10:30 p.m. on ESPN
Saturday
🏈 No. 5 Indiana at No. 2 Ohio State, noon on Fox 🏈 Wake Forest at No. 8 Miami, noon on ESPN 🏈 No. 9 Ole Miss at Florida, noon on ABC 🏈 No. 13 SMU at Virginia, noon on ESPN2 🏈 Kentucky at No. 3 Texas, 3:30 p.m. on ABC 🏈 No. 4 Penn State at Minnesota, 3:30 p.m. on CBS 🏈 No. 14 BYU at No. 21 Arizona State, 3:30 p.m. on ESPN 🏈 No. 16 Colorado at Kansas, 3:30 p.m. on Fox 🏀 No. 6 Notre Dame at No. 3 USC (W), 4 p.m. on NBC 🏀 Knicks at Jazz, 5 p.m. on NBA TV 🏈 No. 6 Notre Dame vs. No. 19 Army at Yankee Stadium, 7 p.m. on NBC 🏈 No. 12 Boise State at Wyoming, 7 p.m. on CBS Sports Network 🏈 No. 7 Alabama at Oklahoma, 7:30 p.m. on ABC 🏈 No. 15 Texas A&M at Auburn, 7:30 p.m. on ESPN ⚽ NWSL Championship: Pride vs. Spirit, 8 p.m. on CBS 🏀 Grizzlies at Bucks, 8 p.m. on NBA TV 🏀 Nuggets at Lakers, 10:30 p.m. on NBA TV
Sunday
🏀 No. 22 St. John’s vs. Georgia (M), 11 a.m. on CBS Sports Network 🏈 Chiefs at Panthers, 1 p.m. on CBS 🏈 Cowboys at Commanders, 1 p.m. on Fox 🏈 Vikings at Bears, 1 p.m. on Fox 🏈 Lions at Colts, 1 p.m. on Fox 🏀 No. 1 South Carolina at No. 5 UCLA (W), 4 p.m. on FS1 🏈 49ers at Packers, 4:25 p.m. on Fox 🏈 Cardinals at Seahawks, 4:25 p.m. on Fox 🏈 Eagles at Rams, 8:20 p.m. on NBC
Guwahati: Though a brain attack (stroke) may manifest at any age, people above 55 years, both males and females, are vulnerable to strokes, health experts conveyed. Presently, after 55 years of age, one in every five females and one in every six males is susceptible to strokes, stated the HoD of neurosurgery at GMCH, Dr Mrinal Bhuyan. “The current prevalence rate is 44.45-150 per one lakh population in India. Stroke is now the second leading cause of death in India,” he stated.
Dr Bhuyan emphasised that modification of dietary habits and a healthy lifestyle can effectively prevent strokes. “The principal risk factors of stroke are high blood pressure, diabetes, smoking, alcohol consumption, insufficient exercise, and poor dietary habits. They should embrace a wholesome lifestyle, like regular exercise, avoiding junk food, abstaining from tobacco and alcohol, and avoiding excessive stress to prevent strokes,” he said. While one million stroke incidents occur annually in India, the corresponding global figure is 15 million per year. Oct 29 is recognised for stroke awareness by the World Stroke Organization. At GMCH, the state’s largest tertiary healthcare facility in terms of patients served, 15 to 20 stroke patients arrive daily. Several cases arrive late, providing minimal opportunity for doctors to save their lives. Senior neurosurgeon of Assam, Prof. BK Baishya, while acknowledging advanced age and genetic factors as non-preventable causes of stroke, said 20% of stroke cases in the country presently occur amongst young individuals, aged 20 to 40 years. “For the young populace, obesity and poor dietary habits are proving fatal. Drug abuse is additionally emerging as a significant factor in Assam, contributing to increased stroke cases among the young,” he added.
We also published the following articles recently
70% of stroke cases can be prevented: Experts Dr Sudhir Shah emphasizes the rising incidence of stroke in younger people due to pollution, stress, and infections. Key factors include air pollution (PM2.5), stress-induced hypertension, and infections. Preventive measures like a balanced diet, lifestyle, and regular medical check-ups are crucial. Public infrastructure supporting light exercise and meditation is also recommended.
Surge in number of young stroke patients blamed on lifestyle, stress Bengaluru hospitals report a rising trend of strokes among young, healthy individuals, with cases even in the late 20s and early 30s. Contributing factors include poor diet, stress, sedentary lifestyles, and chronic conditions like early-onset hypertension and diabetes. Covid-19 has exacerbated the issue by increasing blood-clotting tendencies. Experts stress the importance of regular exercise, balanced diet, and adequate sleep.
Crucial games are starting to dot the prep football schedule as the season travels deeper into the October calendar.
Fall break is in the rearview mirror now. Mornings are starting to turn cooler. And upcoming prep football games will determine playoff qualification and positioning.
Just ask Empire and Central.
Empire will play at Hollis this week to solidify a chance at a district title. Meanwhile, Central will play host to Burns Flat-Dill City in hopes of keeping its postseason hopes alive.
Both are important game. Both could determine who hosts and who travels for playoff games. And both could decide who remains in football after Week 10 and who starts basketball.
“This is our toughest test yet,” said Empire coach Bryant Hayes, whose Bulldogs are ranked fourth in Class B1 by the Associated Press and stands as the county’s only unbeaten team at 7-0.
Empire has been challenged in just one of its seven contests. Cyril tested the ‘Dawgs in the first half of a Week Three contest that Empire eventually won, 44-12.
Empire has won its seven contests by a combined score of 302-36. That’s an average of a 38-point victory per outing. The Bulldogs beat their first two District B1-2 opponents by a combined 108-0.
But Hollis is no strangers to success. The Tigers are 4-2 overall, with their losses coming against the Tipton, which is ranked No. 1 in Class C, and Laverne, the top ranked team in Class B1.
All but one of Hollis’ four wins came by the 45-point rule. The Tigers beat Balko-Forgan, 42-26, in the season opener and bounced Mt. View-Gotebo, 60-14, in the third week. They’ve beaten two district foes Snyder, 46-0, and Central, 56-0.
“Hollis looks just like us,” Hayes said. “They’re big, and they run. It’s going to come down to who makes the least amount of mistakes.”
Hollis is sure to see a heavy dose of Kam Whetstone, the Empire running back who leads the area in rushing with some 700 yards. Empire quarterback Bryce Shaver has started to come in the past two games, accounting for two rushing and two passing TDs.
But it’s been the Empire defense that’s stolen the show. Led by the likes of Cutter Rochell, Chase Kaspereite, Sean Allen, Nathan Menga, and Whetstone, the Bulldogs’ defense has been nearly impenetrable. The Empire defense has pitched five shutouts in seven games.
The winner will grab the inside track to the district championship.
Burns Flat-Dill City at Central: In Central, the Bronchos still have a chance to make the playoffs if they win two of their final three games. Despite being mired in a five-game losing streak, Central is holding fast to the fourth place stop in the league.
“The kids know that we can still make the playoffs and that this is a big game this week,” Central head coach Dusty Ketner said.
The Bronchos have lost to Waurika, 68-14, and Hollis, 56-0, in district. They have Burns Flat-Dill City (1-6, 0-2), Empire (7-0, 2-0), and Snyder (1-6, 0-2) remaining. It Central beats Burns Flat-Dill City and Snyder, and those teams don’t upset anyone else in the district, the Bronchos should make the playoffs as a fourth seed out of District B1-2.
Dickson at Marlow: The Outlaws (5-2, 3-1) took top-ranked Washington into overtime last week before losing, 35-28.
The Outlaws looked left for dead after Washington, winner of 38th straight games, took a 21-0 advantage into halftime. But Marlow practically dominated the third quarter and the early moments of the fourth to force the game into overtime.
“Our kids have no quit in them,” Marlow head coach Matt Weber said. “Playing a team the caliber of Washington, at a lot of places it would have gotten really ugly in the second half. Our guys just bowed their neck and fought their way back in it.”
The Outlaws will try to bounce back against Dickson (3-4, 2-2) in their homecoming game Friday.
Dickson is coached by Duncan High graduate Matt Suffal. The Comets opened the season with wins over Coalgate (18-7) and Madill (28-7) before losing three straight to Hugo, Washington, and Lindsay. Dickson carries a two game winning streak into the contest, having beaten district cellar dwellers Marietta, 40-7, and Little Axe, 19-15, in its last two games.
Comanche at Davis: The Indians will try to snap a three-game slide when they travel into Murray County to face the 4-3 Wolves, who are second in the district with a 4-0 league mark. Davis is tied with Holdenville for the district lead. Comanche enters the contest at 2-5 and 1-3.
Velma-Alma at Healdton: The district Velma-Alma plays in is all in a tizzy. Four teams – Velma-Alma, Ringling, Konawa, and Wilson – are all tied for first with district records of 3-1. Ringling and Konawa sits atop of the league based on district points, and the two leaders play each other this week. Velma-Alma beat Konawa, 14-12, last week. The Comets have yet to play Wilson. Healdton is 2-5 overall and 1-3 in district.
Skin care routines and genetics both contribute to younger-looking skin, but free lifestyle factors also make an important difference.
Experts shared the importance of drinking plenty of water and a good night’s sleep for helping your skin to glow.
Sleep is one of the most important – yet most affordable – ways to turn back the clock on your appearance, according to experts at beauty and wellness marketplace Fresha.
They said: “Although this may also be obvious, getting enough sleep is crucial for maintaining healthy and radiant skin.
Hydration starts from the inside out
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“Lack of sleep can lead to puffiness and dark circles, as our skin undergoes cell repair and regeneration while we sleep.
“Therefore, if you want radiant, healthy-looking skin, it’s important to be well-rested to prevent these issues and achieve the glow we all want.”
While getting a good sleep is often easier said than done, the experts shared some tips for achieving a peaceful night.
They added: “To achieve better sleep, consider reducing screen time before bedtime, practising meditation to promote relaxation and replacing screen time with reading.”
Hydration is also vital for plump, youthful skin. There are plenty of hydrating products, such as moisturisers and serums, that will contribute to this.
However, hydration starts from the inside out so it is worth pouring yourself an extra glass or two of water. The experts added: “This one may seem obvious but drinking at least eight glasses of water daily can significantly improve the look and feel of your skin.
“When our bodies are dehydrated, our skin can appear dull and lifeless because it lacks the natural radiance that comes with staying hydrated.
“Drinking the right amount of water also helps flush out toxins that can cause skin issues such as acne or redness, so make sure to drink plenty.
LATEST DEVELOPMENTS
Getting a good night’s sleep reduces dark circles and puffiness
GETTY
“This will not only provide significant health benefits but will also save you some money.
“If you want to add extra flavour to your water, consider adding cucumber or lemon. These can enhance its taste while providing additional health benefits for your body and skin.”
Skin care routines and genetics both contribute to younger-looking skin, but free lifestyle factors also make an important difference.
Experts shared the importance of drinking plenty of water and a good night’s sleep for helping your skin to glow.
Sleep is one of the most important – yet most affordable – ways to turn back the clock on your appearance, according to experts at beauty and wellness marketplace Fresha.
They said: “Although this may also be obvious, getting enough sleep is crucial for maintaining healthy and radiant skin.
Hydration starts from the inside out
GETTY
“Lack of sleep can lead to puffiness and dark circles, as our skin undergoes cell repair and regeneration while we sleep.
“Therefore, if you want radiant, healthy-looking skin, it’s important to be well-rested to prevent these issues and achieve the glow we all want.”
While getting a good sleep is often easier said than done, the experts shared some tips for achieving a peaceful night.
They added: “To achieve better sleep, consider reducing screen time before bedtime, practising meditation to promote relaxation and replacing screen time with reading.”
Hydration is also vital for plump, youthful skin. There are plenty of hydrating products, such as moisturisers and serums, that will contribute to this.
However, hydration starts from the inside out so it is worth pouring yourself an extra glass or two of water. The experts added: “This one may seem obvious but drinking at least eight glasses of water daily can significantly improve the look and feel of your skin.
“When our bodies are dehydrated, our skin can appear dull and lifeless because it lacks the natural radiance that comes with staying hydrated.
“Drinking the right amount of water also helps flush out toxins that can cause skin issues such as acne or redness, so make sure to drink plenty.
LATEST DEVELOPMENTS
Getting a good night’s sleep reduces dark circles and puffiness
GETTY
“This will not only provide significant health benefits but will also save you some money.
“If you want to add extra flavour to your water, consider adding cucumber or lemon. These can enhance its taste while providing additional health benefits for your body and skin.”
Continuing our focus on one nutrient every month, let’s learn about Vitamin A. This vitamin is an essential fat-soluble nutrient that plays a vital role in many bodily functions, including vision, immune function, reproduction, and cellular communication. It exists in two primary forms: preformed vitamin A (retinol and retinyl esters), found in animal products, and provitamin A carotenoids (like beta-carotene), found in plant-based foods. Let’s understand the role of vitamin A in our bodies and how it benefits our health.
Also Read: Vitamin D3 Deficiency: Why It Happens And What You Can Do About It
Functions of Vitamin A in the Human Body
Vision: Vitamin A is crucial for maintaining normal vision. Retinal, a form of vitamin A, combines with the protein opsin to form rhodopsin, a molecule necessary for colour vision and low-light vision. A deficiency in vitamin A can lead to night blindness and, in severe cases, complete blindness.
Immune System Support: Vitamin A enhances immune function by supporting the production and activity of white blood cells, which defend the body against infections. It also helps maintain the integrity of skin and mucous membranes, acting as a barrier to pathogens.
Cell Growth and Differentiation: Vitamin A is involved in the regulation of genes that control the growth and differentiation of cells. This function is particularly important for maintaining healthy skin, lungs, and intestines.
Reproductive Health: In both men and women, vitamin A plays a key role in reproduction. In men, it is required for sperm production, while in women, it supports healthy fetal development during pregnancy.
Skin Health: Vitamin A is essential for skin repair and regeneration. It is often used in dermatology to treat acne, psoriasis, and other skin conditions due to its ability to promote healthy cell turnover.
Sources of Vitamin A
Preformed Vitamin A (Retinol): Found in animal products like liver, fish oils, eggs, and dairy products. These forms of vitamin A are easily absorbed and utilized by the body.
Provitamin A (Carotenoids): Found in plant-based foods, especially colourful fruits and vegetables like carrots, sweet potatoes, spinach, and mangoes. Beta-carotene is the most well-known provitamin A, which the body converts into retinol as needed.
Also Read:Suffering From Vitamin C Deficiency? 5 Signs Your Body Needs A Boost
A good diet will help avoid vitamin A deficiency. Image Credit: iStock
Effects Of Vitamin A Deficiency
A deficiency in vitamin A is more common in developing countries and can lead to serious health issues, including:
Night blindness: One of the earliest signs of vitamin A deficiency, where the eyes struggle to adjust to low-light conditions.
Xerophthalmia: A condition characterized by dry eyes and corneal damage, potentially leading to blindness if untreated.
Weakened immune system: Increased susceptibility to infections like measles and respiratory infections.
Growth retardation: In children, vitamin A deficiency can stunt growth and impair development.
Excess Vitamin A (Toxicity)
While vitamin A is essential, too much of it can be harmful, particularly in the form of supplements. Excessive intake of preformed vitamin A (retinol) can lead to hypervitaminosis A, which can cause symptoms like nausea, dizziness, headaches, and, in severe cases, liver damage and increased intracranial pressure. Pregnant women should avoid excessive intake of vitamin A, as it can cause birth defects.
Provitamin A carotenoids, such as beta-carotene, are not associated with toxicity, although excessive consumption may cause the skin to develop a yellow or orange tint (a harmless condition known as carotenemia).
While a deficiency of vitamin A can lead to severe health issues, excessive intake can also be harmful. A balanced diet rich in fruits, vegetables, and, for non-vegetarians, animal products usually provide sufficient vitamin A for most people without the need for supplementation.
Despite starting the season with three losses, Sweeny Bulldogs head coach Jay Seibert could point to positives in each defeat.
Back-to-back 300-plus yard rushing performances against Van Vleck and state-ranked Bay City were followed by significant growth from the defense, which allowed just 10 points to Stafford in Week 3.
Sweeny regained its footing with back-to-back wins, including an 80-6 rout of Katy Harmony in last week’s District 10-4A, Division 2 opener. It also set the school record for the most points scored in a game.
“A lot of people didn’t realize we only had six returners and had a bunch of guys from the JV and didn’t even play football, so we went through some rough spells, but the team stuck together strong, and I’m excited about the district and about what they’re capable of doing,” Seibert said.
The results in the next three weeks will determine the level of improvement.
This period includes meetings with Brookshire Royal and Columbia, beginning with a trip to Falcon Stadium. Kickoff is at 7 p.m. Friday.
“We’ve approached it all week that this is the biggest game of the year to this point,” Seibert said. “In the next three weeks, we have two big games, and to win district, you have to beat Royal and West Columbia.”
La Marque and Wharton remain threats and play each other Friday.
With a win, La Marque would improve to 2-0, but there’s a feeling that the District 10-4A, Division 2 champion, will come from the trio of Columbia, Royal and Sweeny.
There’s extra ammunition for Sweeny based on how last year’s trip to Falcon Stadium ended.
They say losses are what you remember most, and if that’s the case, Royal’s 36-31 come-from-behind win is a reel stuck in a loop in the mind of Sweeny’s staff and players.
“It’s been circled on my calendar because last year we didn’t travel over there very well, we weren’t focused, and we didn’t play great,” Seibert said. “Last year, we went over there and led for 47 of the 48 minutes and lost the game in the last minute.”
The loss began a three-game slide to close the season — which reached six games before Sweeny beat Brazosport in Week 4 — eventually serving as the turning point in Sweeny’s playoff chase.
“If we win that game and hold on, we get second place and make the playoffs, and losing that game pushed us all the out, so it was a devastating loss for us,” Seibert said.
Royal further hurt the Dogs by losing to La Marque the next week, which triggered the rare scenario of Sweeny missing the playoffs.
Columbia benefitted from both results and then beat Royal in the regular-season finale to finish runner-up to Bellville.
Now that there are no Brahmas in the district, the crown will likely go to the team that best navigates the next three weeks.
“We want to put everything together to have a great game and get off to a 2-0 start in district,” Seibert said.
Neither team looks much like the ones that took the field a year ago.
Royal returns more starters but had to replace the sport’s most important position after the transfer of quarterback Ashton Robinson, who accounted for 2,700 yards and 30 touchdowns last season.
“They have a young sophomore quarterback (Mason Hartwell) that is very good, and I know losing the other kid hurts their offense, but this guy has filled in well,” Seibert said.
Royal scored 60 points in its 2-2 start to the season, averaging 15 per game.
The Falcons were on a bye last week, which it likely used to clean up some of the mistakes that have plagued them.
“Their offense is better than what I think people think,” Seibert said. “At times, their offense is extremely explosive and makes some big plays, but they hurt themselves a lot and get in their own way. When they execute and do well, I think they can put some points on the board.”
Royal returns most of its skill players, including utility player Noah Lasker and running back Zakai Anderson, who rushed for more than 1,100 yards and 12 touchdowns.
“Their No. 7 (Lasker) is a very explosive kid, and we want to know where he is at all times. They hand him the ball, pitch him the ball, throw him screens and throw it to him downfield,” Seibert said. “They have two or three other skill kids capable of making big plays as well.”
However, the Falcons lack experience up front, and they have had to replace four offensive linemen to protect the young quarterback.
“They do have a young quarterback and offensive line, so the plan is to see if we can create something to make him uncomfortable,” Seibert said.
Sweeny’s defense has settled in after allowing 105 points in the first two games.
It has altered its personnel by playing more players both ways, including running backs Cayden Jones, Rooke Samford and Seth Jammer.
With multiple players rarely leaving the field, last week’s blowout allowed for rest ahead of the meeting with Royal.
“The good thing was we had that game last week, where we were able to give them some rest, and we didn’t quite practice as physical last week, but we’ve amped it back up this week,” Seibert said.
Sweeny’s offense has scored 129 points in its last two games, averaging 38.6 per game for the season.
After failing to establish a complementary option behind Jones, the running back rotation has been settled with the emergence of Samford and Jammer.
Jammer plays tailback, Samford is the halfback and Jones can reach 1,000 yards Friday at fullback.
Royal returned just four starters on defense, but the ones it brought back are in key positions.
“They have two studs on our guards, and we pull our guards, so there’s a thing we have to do to make sure they can get out,” Seibert said. “You’re having to push pretty big guys and still create holes for our running backs to get through.”
Tyler Lavallier and Broderick Burr anchor the Falcons defensive line and can be disruptors in the interior of the 4-3 front.
“They both look like they could play college football next year,” Seibert said. “Those two are a challenge for our interior offensive line, and we must be able to hand them.”
Middle linebacker Malik Hooker is back, and he’s a sideline-to-sideline defender that reads the field well, Seibert said. Royal is inexperienced in the backend but has substantial athleticism in its secondary.
“As a group, they run to the ball well,” Seibert said. “They haven’t scored much, but they haven’t gotten blown out either, but the defense plays well, and you have to earn your touchdowns.”
Royal allows an average of 22 points per game and has held opponents to 15 or fewer points in three of its four games.
The Falcons play Columbia next week. The Roughnecks then travel Oct. 18 to Bulldog Stadium for a meeting with Sweeny.
Soon, a district with plenty of question marks will have clarity or chaos, depending on the next three weeks.
ON HUDSON BAY — Searching for polar bears where the Churchill River dumps into Canada’s massive Hudson Bay, biologist Geoff York scans a region that’s on a low fat, low ice diet because of climate change.
And it’s getting lower on polar bears.
There are now about 600 polar bears in the Western Hudson Bay, one of the most threatened of the 20 populations of the white beasts. That’s about half the number of 40 years ago, says York, director of research at Polar Bear International. His latest study, with a team of scientists from various fields, shows that if the world doesn’t cut back more on emissions of heat-trapping gases “we could lose this population entirely by the end of the century,” he says.
More than polar bears are threatened in this changing gateway to the Arctic, where warmer waters melt sea ice earlier in the year and the open ocean lingers longer. For what grows, lives and especially eats in this region, it’s like a house’s foundation shifting. “The whole marine ecosystem is tied to the seasonality of that sea ice cover,” University of Manitoba sea ice scientist Julienne Stroeve said.
When the sea ice melts earlier it warms the overall water temperature and it changes algae that blooms, which changes the plankton that feed on the algae, which changes the fish, all the way up the food web to beluga whales, seals and polar bears, scientists say.
“What we’re seeing is a transformation of an Arctic ecosystem into more of a southern open ocean,” York says in August from the bobbing up-and-down edge of a 12-foot Zodiac boat. “We’re seeing a transformation from high-fat plankton that leads to things like beluga whales and polar bears to low-fat plankton that end up with the final part of the food chain being jellyfish.”
Here, fat is good.
“To live in the Arctic you need to be fat, or live fat, or both,” said Kristin Laidre, a University of Washington marine mammal scientist who specializes in Arctic species.
The polar bear — the symbol of both climate change and an area warming four times faster than the rest of the world — is the king of fat. When mother polar bears nurse their young — as an Associated Press team witnessed on rocks outside of Churchill, Manitoba, the self-proclaimed polar bear capital of the world — what comes out in the milk is 30% fat, York says.
“If you think of the heaviest of heavy whipping cream, it would be just like drinking that,” York says. “This why you can have cubs that are born the size of my fist in January emerge in March at 20 to 25 pounds.”
Fewer of these cubs are being born or survive the first year because their mothers aren’t fat enough or strong enough to even get pregnant, York says.
Polar bears feed like crazy in the ice-covered spring. They use the sea ice platforms as bases to hunt their favorite prey, high-fat seals, especially baby seals.
In the Hudson Bay, unlike other areas where polar bears live, sea ice naturally disappears in the summer. So the polar bears lose their food supply. This has always happened, but now it’s happening earlier in the year and the ice free area is lasting longer, say York and Stroeve.
So most polar bears go hungry. Recent studies have shown that even hunting on land — caribou, birds, human trash — takes so much energy that bears that do it don’t really gain any more calories than those that just sit and starve.
“Here on Hudson’s Bay, we know from the long term research that the bears today are spending up to a month longer on shore than their parents or grandparents did. That’s 30 days longer without access to food, and that’s on average,” York says.
Some years the bears get near the starvation threshold of 180 days. Polar bears can fast for less than that and do well, mostly because they are so good at gathering and storing fat for these lean periods, York says. During that lean time period, researchers monitoring bears found that 19 out of 20 of them lost 47 pounds in just three weeks, about 7% of their body weight.
Sea ice in the Arctic has shrunk by about 13% per decade — falling in large steps and plateaus — since 1979, according to the National Snow and Ice Data Center. While Arctic sea ice hit its fourth lowest extent on record for late August, in Western Hudson Bay unusual winds have meant longer lasting ice than usual, but it’s a temporary and very localized respite.
A peer-reviewed study this year from Stroeve and York looked at sea ice levels, that 180-day hunger threshold and climate simulations based on different levels of carbon pollution. The researchers found that once Earth warms another 1.3 or 1.4 degrees Celsius (2.3 to 2.5 degrees Fahrenheit) from now, the polar bears likely will cross that point of no return. Bears will be too hungry and this population likely dies out.
Studies, including those by the United Nations, that look at current efforts to curb carbon dioxide emissions project warming of about 1.5 degrees to 1.7 degrees Celsius (2.7 to 3.1 degrees Fahrenheit) from now by the end of the century.
“The populations will definitely not make it,” Stroeve said.
There’s about 4,500 polar bears in the three Hudson Bay populations and 55,000 beluga whales. Together, that’s more than 141 million pounds of fat large mammals. That seems huge, but those white beasts are losing a battle to an even larger weight: the amount of heat-trapping carbon dioxide the world spews into the air. It’s 154 million pounds every minute.
It’s not just polar bears.
University of Washington’s Laidre said some scientists think the smallest water zooplankton called copepods are the most important animals in the Arctic. They’re fat heavy and the staple of bowhead whales.
But copepods live on the smaller plant plankton that’s changing. The timing of when copepods can prosper is changing and new species are moving in, “and they are not as lipid rich,” Laidre said.
“It’s not that nothing lives out there,” York says while gazing on the Bay. “It’s that the things that are living in the North are changing and looking a lot more like the South.”
What’s happening in the Hudson Bay is a preview of what will hit further north, Stroeve said.
An ice scientist, Stroeve says there is just something about polar bears that is so special.
“It really just makes you so happy to see them, to see an animal living in such a harsh environment,” Stroeve said. “And somehow they have survived. And are we going to make it so that they can’t survive? That makes me sad.”
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