health and wellness
Vitamin D builds your bones and keeps your gut sealed, among many other essential functions − but many children are deficient
Jacqueline Hernandez, Florida International University and Cristina Palacios, Florida International University
You’ve likely heard about vitamin D’s important role in maintaining strong bones and teeth. But it also plays several other important roles to keep your body healthy – including the function of your gut.
As part of our research on how a dietary fiber supplement affects bone mass in children and adolescents, the MetA-Bone Trial, we are also studying gut health.
For this study, we recruited 213 children and adolescents from South Florida, primarily Hispanics, though some were Black. Before having them start taking the fiber supplement, we measured their vitamin D levels to ensure they had adequate amounts. Surprisingly, we found that 68% of these children had suboptimal vitamin D levels.
Considering South Florida is an area with plenty of sunshine year-round, this was both startling and concerning. While vitamin D can be obtained from foods, most people in the U.S. get this vitamin primarily from skin exposure to sunlight. For youth approaching or experiencing puberty – a period of profound physiological changes, including rapid changes in bone mass – vitamin D deficiency could lead to several health issues.
Connection between vitamin D and health
Vitamin D is involved in so many bodily functions because there are vitamin D receptors in different organs. These receptors act like docking stations for vitamin D to bind to and trigger different effects in the skin, intestine, bone, parathyroid gland, immune system and pancreas, among others.
Vitamin D regulates calcium levels in the body, which is key for not only building and maintaining bone mass but also the basic functioning of the nervous system.
Vitamin D also stimulates cell differentiation, a process in which cells become specialized to carry out specific functions. It is also essential to insulin secretion to control blood sugar levels, blood pressure regulation, muscle repair and regeneration, immune function and nutrient absorption, among many other functions.
Vitamin D and gut health
The vitamin D receptors in your gut improve calcium absorption and strengthen your intestinal barrier.
The intestinal barrier is a layered wall that allows your gut to absorb nutrients and keep out harmful bacteria. This wall is composed of intestinal cells and proteins called tight junctions that act like bricks sealing these cells together. Tight junctions play an important role in maintaining the structure of your intestinal barrier.
Vitamin D receptors help your gut produce tight junctions to maintain your intestinal barrier. Research suggests that vitamin D deficiency reduces production of the receptors the nutrient binds to, subsequently reducing the seal of the intestinal wall. This weakening of the gut barrier may allow substances from the intestine to pass into the blood, causing inflammation. Disruption of the intestinal barrier is linked to many diseases, including liver disease, Type 1 diabetes, obesity and gastrointestinal conditions such as celiac disease, inflammatory bowel disease and colon cancer.
After discovering that so many of the participants in our MetA-Bone Trial had suboptimal vitamin D levels, we became interested in understanding how this nutrient might be affecting their gut health. For this, we also measured the strength of their intestinal barrier and associated this to their vitamin D levels in blood.
We found that children with suboptimal vitamin D levels had a higher risk of damaging their intestinal barrier compared with children with optimal vitamin D levels. This finding suggests that even in healthy children, suboptimal levels of vitamin D may compromise the gut and potentially increase the risk of developing chronic diseases at an early age.
Getting enough vitamin D
Vitamin D deficiency is highly prevalent in the U.S. and around the world. Roughly 15.4% of children and adolescents in the U.S. were vitamin D deficient in 2017. While vitamin D deficiency has slightly decreased over time in the general U.S. population, it remains high among teens, especially children with darker skin.
How can you ensure you are getting enough of this important nutrient?
Only a few foods naturally contain vitamin D. For example, vitamin D is naturally found in fatty fish – such as trout, salmon, cod and tuna – egg yolks and mushrooms. Vitamin D can also be found in many fortified foods, such as dairy products like milk and cheese, plant-based milks, breakfast cereals, some orange juice brands and infant formulas. Dietary supplements are also good sources of vitamin D.
For most people in the U.S., sun exposure is their main source of vitamin D. However, how much sun exposure you need depends on several factors, such as the melanin content of your skin. Melanin is a pigment that protects your skin from ultraviolet radiation. People with more melanin – and therefore darker skin – produce less vitamin D from sun exposure than those with less melanin and may thus require longer sun exposure to meet minimum requirements.
Since excessive ultraviolet radiation is associated with skin cancer, clinicians typically recommend you meet your vitamin D requirements through foods and beverages. For healthy children and adults, the recommended dietary allowance of vitamin D is 600 IU, with an age-based upper limit of no more than 1,000 to 4,000 IU. You can usually meet this through a healthy diet that includes a variety of whole and unprocessed foods.
Researchers continue to uncover the extensive benefits of vitamin D in the body, supporting its indispensable role in nutrition and health. For growing children and adolescents, enough vitamin D is important for healthy development.
Jacqueline Hernandez, Assistant Professor of Dietetics and Nutrition, Florida International University and Cristina Palacios, Professor and Chair of Dietetics and Nutrition, Florida International University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Lifestyle
Why the First Year Behind the Wheel is the Most Dangerous: Data Shows Teen Drivers 3 Times More Likely to be in Fatal Crash
Teen drivers are significantly at risk of fatal crashes, with those aged 16-19 being nearly three times more likely to be involved in accidents than older drivers. The first year of driving presents heightened dangers, but with proper preparation, including coaching, technology, and smart insurance, families can mitigate these risks and promote safety.
Why the First Year Behind the Wheel is the Most Dangerous: Data Shows Teen Drivers 3 Times More Likely to be in Fatal Crash
(Feature Impact) The driver’s license photo may be slightly awkward, but the milestone is unforgettable. For families, a newly licensed teen means independence, busy schedules and a new set of responsibilities.
Motor vehicle crashes remain one of the leading causes of death for U.S. teens, according to the Centers for Disease Control and Prevention (CDC). Data from the National Highway Traffic Safety Administration shows drivers ages 16-19 are nearly three times more likely to be involved in a fatal crash than drivers 20 and older, per mile driven.
The statistics are serious, but they’re also manageable.
“With the right preparation, teen driving doesn’t have to feel overwhelming,” said Susan Irace, manager, divisional claims at Mercury Insurance. “Experience is what young drivers are building. Parents can help shorten that learning curve with structure, technology and smart coverage decisions.”
Why the First Year Matters
Federal safety data shows crash risk is highest in a teen’s first year of independent driving. Night driving, teen passengers and distracted driving increase that risk – while seat belts, graduated licensing laws and supervised practice significantly reduce it.
In 2023, more than 2,800 teens ages 13-19 were killed in motor vehicle crashes nationwide, according to the CDC. However, teen crash rates have declined over time thanks to safer vehicles, graduated driver licensing programs and greater awareness of distracted driving.
Ways to Reduce Teen Driving Risk
The experts at Mercury Insurance encourage families to focus on preparation rather than panic.
1. Coach Early and Often
- Log supervised driving time in different conditions – highways, rain, nighttime
- Create a simple written driving agreement outlining expectations
- Limit teen passengers during the first year
- Make seatbelts non-negotiable
2. Let Technology Help
- Choose vehicles with safety features like automatic emergency braking and blind-spot monitoring
- Use telematics or safe-driving feedback tools to reinforce good habits
- Activate smartphone “Do Not Disturb While Driving” settings
3. Review Insurance Before the Keys Change Hands
- Add teens to your insurance policy promptly
- Revisit liability limits to protect family assets
- Ask about good student and driver training discounts
“Insurance is about preparation, not fear,” Irace said. “When families combine active coaching with the right coverage, they’re setting their teen up for safer miles ahead.”
Preparation Turns Risks into Confidence
The first solo drive is a milestone, but preparation determines what comes next. By pairing common-sense coaching with today’s vehicle safety technology and thoughtful insurance planning, families can support independence while managing risk responsibly.
For more teen driver safety tips and coverage guidance, visit MercuryInsurance.com/resources.
Photos courtesy of Shutterstock
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Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
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Last Updated on March 13, 2026 by Daily News Staff
(Feature Impact) To add charm to your yard, encourage local wildlife and give you a front-row seat to nature, building a birdhouse is a simple weekend project that checks all of those boxes.
Building a Birdhouse
Seasoned DIYers and first-timers alike can follow this step-by-step guide to create a functional, welcoming birdhouse.
Step 1: Choose the Right Design
Start by deciding what type of birds you’d like to attract. Different birds prefer different house sizes and entrance types. A simple, classic birdhouse design makes the project beginner-friendly and works well for common backyard birds like wrens, chickadees and bluebirds. In general, plan for at least a 1-1 2/2-inch entrance hole, a 5-by-5-inch interior space and 2 inches or more of roof overhang.
Step 2: Gather Materials and Tools
Most DIY birdhouses can be built with basic materials and tools you may already have at home, including untreated cedar or pine wood, screws or nails, wood glue, sandpaper and exterior-safe paint as well as a measuring tape, pencil, saw and drill.
Step 3: Measure and Cut Wood
Measure and cut wood to make the front panel, back panel, two side panels, floor and roof. Then sand all edges for smooth assembly.
Step 4: Drill Holes
Using a hole-saw bit, drill the entrance hole into the front panel. Position it a few inches below the roofline to keep predators out. Next, drill 2-3 small drainage holes in the floor piece to prevent water buildup and help keep the birdhouse dry.
Step 5: Assemble the Birdhouse
Attach the side panels to the back panel using screws or nails. Add the front panel then secure the floor piece, slightly recessed, so rainwater can drain. Attach the roof last, making sure it slopes slightly to allow water to run off.
Step 6: Paint the Exterior
If you plan to paint your birdhouse, stick to neutral, nature-inspired colors. Light browns, soft greens or white help regulate temperature and blend into the environment.
Step 7: Mount Your Birdhouse
Once dry, place your birdhouse in a quiet, sheltered spot away from heavy foot traffic. Mount or hang it 5-10 feet off the ground, facing away from prevailing winds.
Visit eLivingtoday.com for more DIY project inspiration.
Photo courtesy of Shutterstock
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Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
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Last Updated on March 11, 2026 by Daily News Staff
Shelia R. Cotten, Clemson University
What is the first thing you do in the morning after you awaken? Many people immediately check their phones for notifications of messages, alerts and social media updates by their social ties.
Ninety-seven percent of U.S. adults report owning a cellphone, with 90% reporting that they own a smartphone.
While some researchers and media outlets portray phone use as detrimental, the reality is that the effects of technology use, including phones, vary depending on multiple factors. These include the amount, type, timing and purpose of that use. What is best for one group may not be best for another when thinking about technology use.
As a researcher who studies technology use and quality of life, I can offer some advice to hopefully help you thrive in a phone-saturated world. Some people may struggle with how to effectively use smartphones in their daily lives. And many people use their phones more than they think they do or more than they would like at times.
1. Monitor your use on a weekly basis
If the hours per day are increasing, think about why this is the case and whether this increased use is helping or hurting your everyday activities. An aspect of digital literacy is understanding your usage patterns.
2. Consider how you can use these devices to make your life easier
Using a smartphone can help people access online information, schedule appointments, obtain directions, communicate through a variety of mechanisms and potentially be in constant contact with their social ties.
This availability and access to information and social ties can be beneficial and help people juggle work and family responsibilities. However, it may also be related to work intensification, information overload, decreased well-being and the blurring of work/nonwork boundaries.
Weighing the pros and cons of use may help you understand when your phone use is beneficial versus detrimental.
3. Silence nonessential notifications and alerts
Do you really need to know that an old friend from high school messaged you on Facebook at that particular moment?
4. Select particular times during the day for social media
Be deliberate about when you allow yourself to use your phone for social media and other activities. Knowing these times each day may help you concentrate as well as help you to use your phone in more useful and productive ways.
5. Avoid phone use at bedtime
Don’t look at your phone last thing before going to sleep or first thing when you awaken. Have you ever checked email one last time before going to sleep, only to find a message that gets your mind racing and ends up impeding your rest?
6. Choose when not to use your phone
Set times and situations when you are not going to use your phone.
Some of my research has shown that using your phone when in the presence of others who are not using devices, particularly older adults, can be perceived as rude, deter communication and induce distress. My colleagues and I termed this situation the physical-digital divide.
7. Find your own phone-use balance
Don’t compare yourself with others in terms of amount of use but be cognizant of when your use is beneficial versus perhaps leading you to feel stressed or distracted.
8. Moderate phone-as-distraction
Using your phone as a distraction is OK, but do it in moderation. If you find yourself constantly turning to your phone when you are bored or working on something that is hard, try to find ways to maintain your focus and overcome the challenges you are experiencing.
9. Set boundaries
Let your immediate social ties know that you are not going to be checking your phone constantly. While people often expect immediate responses when they message others, the reality is that the majority of messages do not need an immediate response.
10. Be a savvy consumer of online information
This is not exclusive to phones, but it is relevant given the proportion of people who report using their mobile phones and other digital devices to access news and social media. In the era of mis- and disinformation, being critical of information found online is a necessity.
These suggestions can help you to be more cognizant of how much you are using your phone as well as the reasons you are using it. It’s important for your well-being to be a critical consumer of technology and the information you glean from using your devices, particularly your ever-present mobile phone.
Shelia R. Cotten, Provost’s Distinuished Professor of Sociology, Anthropology and Criminal Justice and Communication, Clemson University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
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