In one sentence, describe what the following article is about: A wide variety of recent studies have shown vitamin D to be an effective preventative measure for a number of chronic diseases. In particular, it’s known to increase increases the body’s ability to absorb calcium, preventing bone health issues from rickets to osteomalacia (bone softening) and osteoporosis.  Other studies suggest that raising your vitamin D levels can lower blood pressure, decrease the chances of having a heart attack or stroke, and reduce the risk of diabetes, autoimmune diseases, rheumatoid arthritis, and multiple sclerosis. It’s important to make a concerted effort to bring up vitamin D levels in your body because deficiencies have been linked to a wide variety of chronic illness. Low levels of vitamin D have been linked to type 1 diabetes, chronic muscle and bone pain, and several types of cancer, including breast, colon, prostate, ovarian, esophageal, and lymphatic cancers. About 40-75% of people are vitamin D-deficient, largely because it’s not abundant in natural food sources and many people live in areas with insufficient sun exposure. Furthermore, more recent awareness of the link between UV rays and cancer has increased the use of sunscreen, which lowers the production of vitamin D. Though 40-75% of people don't have enough vitamin D in their systems, those who fall into certain categories are at an even higher risk of deficiency. It's important to be aware of your risk, so you can take steps to track and maintain your vitamin D levels. At risk categories include:  People who suffer from gallimau free, or sun sickness. These are people to whom sunlight is toxic. People who rarely venture outdoors, People who are sun-phobic People with poor nutrition resulting in extreme light sensitivity Babies who are exclusively breast-fed Those who suffer from a fat malabsorption disease Those who wear head-to-toe covering clothing daily The elderly, for whom skin absorption is less effective People who are indoors all day — for example, in a nursing home, etc. Some people with strict dietary regimes. Check to see if you insurance covers the blood test for vitamin D deficiency, called the 25(OH)D test or calcidiol test. The doctor will take a blood sample from you, then send it off for lab analysis.  If insurance does not cover the calcidiol test, you can purchase at-home tests online. While they are not inexpensive (around $50), they may be more affordable than going through a doctor without insurance coverage. Vitamin D deficiency can be difficult to recognize, as it tends to mimic many other symptoms. Therefore, getting your vitamin D levels checked regularly is absolutely crucial. When you get the results from your calcidiol test, you need to able to interpret them and adjust your lifestyle accordingly. The test’s results provide data in units of ng/mL in the U.S. (nanograms per milliliter) and in nmol/L (nanomoles per liter) in other parts of the world. What the test actually measures is the amount of calcidiol in your blood, which is a good indicator of vitamin D levels.  According to the Endocrine Society, if your results come back lower than 20 ng/mL (50 nmol/L), you are vitamin D-deficient. A reading of 21-29 ng/mL (52.5–72.5 nmol/L) suggests you have insufficient, but not deficient amounts of vitamin D.  If your results fall into deficient or insufficient ranges, adjust your diet, sun exposure, and supplement intake to boost your vitamin D levels. Some people feel better with their vitamin D levels on the higher end of normal. Find the range that works best for you and keep your levels in check with supplementation and vitamin-D rich foods.
Summary: Understand the health benefits of vitamin D. Be aware of the dangers of vitamin D deficiency. Know if you're at risk of vitamin D deficiency. Get tested for vitamin D deficiency. Keep your vitamin D levels within the recommended range.

In one sentence, describe what the following article is about: Jumping jacks, walking lunges, heel kickbacks, and marching are great activities to warm you up. Warming up will help prevent injury as you stretch. You should have your left knee on the floor and your right knee pointing in front of you, with both of your legs bent at right angles. Put your hands on your hips and keep your back straight. Keep the toes of your left foot pointed so that your shin is lying flat on the ground. This will stretch your left hip and thigh by pulling your knee backwards. Go slowly and be careful not to stretch beyond what is comfortable. Hold the stretch for at least 30 seconds, keeping your hips as square as possible. Stretch your arms over your head, shoulder width apart, with your palms facing each other. Keep your face pointing forward and gently arch your upper back. Move back to your original position, then bring your right knee down to the ground and bend your left leg in front of you. Repeat the stretch and hold for at least 30 seconds. If you want to stretch your hips further, you can repeat the lunge and this time lift your back knee off the ground to straighten your leg. This will give you a more intense stretch and also build strength in your hips.
Summary: Warm up with light cardio for 10-15 minutes. Kneel on the floor with your right leg bent in front of you. Bend your right knee to pull your hips forward. Lift your arms up straight above you and arch your back slightly. Switch legs and repeat the stretch. Try the pose again with your back leg straight for a deeper stretch.

In one sentence, describe what the following article is about: We all have different thresholds for functioning while sick. You are allowed to let yourself feel bad and rely on your support system. If you have children or other important responsibilities that can't be missed, delegate them to people you trust. Being sick can make you lonely and temporarily stop your social life. While it’s good to take time for yourself, realize when you need support and who best can fulfill this need. Specifically, calling your mom can bring you the feeling of ease that only she can bring. Remember when she used to bring you chicken soup when you were young? Whether you're asking someone to help with your kids or a co-worker to take over a presentation, be as detailed as possible. Write down all pertinent information and ask them to repeat it so you know that they've understood. Utilize a checklist to help keep track of every detail needed to be done.
Summary:
Acknowledge that you are too sick to perform your normal functions. Call a friend or family member. Give detailed instructions.