INPUT ARTICLE: Article: Vitamin D is an important nutrient for the body. Vitamin D is involved in the proper functioning of the immune system, cell growth, and cell regulation. It also aids the body in numerous ways, such as encouraging calcium absorption, promoting bone growth, and aiding in bone remodeling.   Vitamin D prevents rickets, osteomalacia (softening of the bone), and osteoporosis (brittle bones). It has also been associated with cardiovascular disease, cognitive impairment in older people, asthma in children, and even cancer.  Low levels of Vitamin D also contribute to the risk of colon and pancreatic cancer. Vitamin D deficiencies can increase the risk of high blood pressure, multiple sclerosis, autoimmune diseases, insulin resistance, and Type 1 and Type 2 diabetes. Some people are more at risk than others for vitamin D deficiency. If you are in one of the at risk categories, make sure to eat as much vitamin D as possible. However, even if you don't fall under the typical category of someone who might be deficient, you could still be at risk. Have your blood tested to find out whether or not you are deficient, especially if you fall into one of the following groups:  Elderly adults Infants who are breastfed Those with darker skin Individuals who do not get enough sun exposure Individuals who are obese, overweight, and those who have had gastric bypass surgery People with fat malabsorption conditions Those allergic to milk Anyone who eats a vegan diet For people ages one through 70, they need 600 IU (15 mcg) of vitamin D a day. Under one year only needs 400 IU (10 mcg), and over 70 needs 800 IU (20 mcg). Vitamin D can be taken as a supplement, as either D2 or D3. You can also get vitamin D from the sun. Spend 10 to 20 minutes in the afternoon sun two to three times a week without sunscreen. Make sure you expose you face, arms, and legs to the sun.  Using a tanning bed is not the same as spending time in the sun.   Make sure to consult a physician before taking any supplements, especially if you are on other medications.

SUMMARY: Know why vitamin D is important. Learn who is at risk for deficiency. Know how much vitamin D you need. Understand where else to get vitamin D.


INPUT ARTICLE: Article: If he tells you about his latest crush or what’s going on in his relationship, be supportive. You are a friend first and foremost. Focus on your hope for a romantic relationship. The worst that can happen is that you have a really close friend who you can happy for. For example, if he talks about his crush, don't start dissing her or talking smack about her. This won't out you into a good light. Having desire is fine, but acting on your emotions may lead to trouble. Make sure you have a firm grasp of how he feels before you put yourself out there or you may lose a good friend. Don't ask him to be your boyfriend right off the bat. Get to know him better and find out whether or not he likes you first. A lot of TV shows and movies portray romance between friends as being an embarrassing mistake or an awkward situation. If you don’t make the transition correctly, that very well might be the case. Keep positive that your friendship will survive any fling. If there are romantic feelings, awkwardness will be inevitable unless one of you addresses how you feel about the other person. Awkwardness is normal, especially if someone is shy or inexperienced. Be patient, calm, and understanding. Don't get frustrated. You don’t want anyone to get the wrong idea. People may ask if you’re a couple when they see you alone together. Limit the time you spend alone in public together. Try to include other people when you can. Movies are fine but eating together may be questionable and get people talking. Boys can be brutally honest so be prepared for blunt opinions and harsh comments. For example, if you ask a boy how you look you may not appreciate his true opinion. Don’t make this a one way street. If he is brutally honest with you, you may be brutally honest with him. Put him at ease and let him know he can trust you like any of his male friends. Don’t give in to temptation and give him a hug or rest your head on his shoulder. If you get too touchy-feely you may give yourself away. Don’t blur the lines between boyfriend and friend. Wait until you’re ready and sure of yourself or you may make him defensive. For example, don't try to make-out with him before you know how he feels about you. Even if he does like you back, you have to make sure that he is comfortable with it. Boys don’t talk about the details of their romantic lives the way girls do so don’t expect him to open up. Don’t talk about your own romantic relationship because if he does have feelings for you he will become confused. Keep the conversations platonic. If you tell him about your romantic life he may think that you only see him as a friend. If he’s seeing someone you may automatically judge her and bad-mouth her. Don’t deny him a chance at romance. Don’t make him choose between her or you. Avoid doting on him or flirting, especially if you guys are not officially a couple. Let him know when he’s being a jerk or acting inappropriately. Compliment him when he’s being a friend and scold him when he’s not.  Acting like you are his girlfriend may also annoy him. He may see you as clingy and possessive, and he may try to avoid you as a result. Even if he flirts back with you, don't make assumptions. If you aren't sure whether or not you are a couple, ask him and respect his answer. If he’s going through a crisis in his life like a breakup or death in the family, don’t try to leverage his emotions into a romantic relationship. He will feel taken advantage of and angry. Unlike girls, boys may be flattered to learn that a female friend likes them. Girls may be upset and sad because trust has been lost. Don’t compare yourself to another girl that he likes or his current girlfriend. This will lead to a lot of anxiety and frustration. Don’t act like a jealous girlfriend when you are only friends. Don’t change who you are because you think that will win him over. You can’t make him fall in love with you. Save your dignity and be yourself. Don’t try to convince yourself of something that isn’t there. He may tell you that he loves you but only as a friend. He may also say that he can see himself with you but only as a remote possibility and not at this second. Save yourself from embarrassment. If he already has ambiguous relationships than he may “want to have his cake and eat it too”. Be certain that he doesn’t have another romantic interest or a serious girlfriend.

SUMMARY:
Hide your true emotions. Don’t lose your self control. Prepare for awkwardness. Go out in groups. Prepare for honesty. Avoid affection. Don’t ask or give dating advice. Avoid acting like his girlfriend if you’re not. Don’t take advantage of his vulnerability. Avoid comparison. Never assume.