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<ul class="summary-list"><li>Iranian President Ebrahim Raisi died in a helicopter crash on Sunday in foggy conditions.</li><li>An official said the rescue effort was made "extremely difficult" by darkness, dense fog, and rain.</li></ul>Flying a helicopter in fog can be a recipe for disaster, with Kobe Bryant and now Iran's president adding to a string of deaths.<a target="_blank" href="https://www.businessinsider.com/iran-president-ebrahim-raisi-dead-helicopter-crash-2024-5">Iranian President Ebrahim Raisi and his entourage died after his aircraft crashed Sunday</a> in a remote and mountainous area of northwestern Iran.The group was on a helicopter ride back from a ceremony marking a dam opening near Azerbaijan's border when it crashed into trees in the region of Iran's East Azerbaijan province, <a target="_blank" href="https://www.aljazeera.com/news/liveblog/2024/5/20/live-irans-president-raisi-fm-amirabdollahian-killed-in-helicopter-crash#:~:text=Iran's%20President%20Ebrahim%20Raisi%20and,northern%20Iran's%20East%20Azerbaijan%20province.">per Al Jazeera</a>.Interior Minister Ahmad Vahidi told IRNA, Iran's state-run news agency, that the helicopter carrying Raisi and other senior Iranian officials was forced to make a "hard landing" Sunday but failed to offer details.The search was "extremely difficult" because of darkness, dense fog, and rain, Pirhossein Koulivand, the head of Iran's Emergency Medical Services, said on Iranian state TV about 10 hours into the operation, <a target="_blank" href="https://www.bloomberg.com/news/articles/2024-05-19/air-fleet-of-iran-s-raisi-involved-in-incident-iranian-state-tv">per Bloomberg</a>.State TV said the helicopter crashed into a mountain. While there is no official statement on the cause, <a target="_blank" href="https://x.com/isna_farsi/status/1792449226904908053">images of the crash site</a> captured by ISNA, Iran's state students' news agency, showed heavy fog lingering over the area.According to the National Oceanic and Atmospheric Administration, <a target="_blank" href="https://www.weather.gov/safety/fog-flying">flying in fog</a> is challenging, even for the most experienced of pilots. "For pilots that are not as skilled, fog is an extremely dangerous and potentially deadly hazard," it said.Raisi's helicopter crash follows a series of deadly helicopter and plane crashes in foggy weather conditions.Last year, a helicopter carrying Ukraine's interior minister crashed into a kindergarten in a foggy residential suburb of Kyiv, claiming his life and that of a dozen people, authorities said at the time, <a target="_blank" href="https://apnews.com/article/russia-ukraine-9ec684edb2af6b7b84e67ab5e984e739">per The Associated Press</a>.India's top military official, Gen. Bipin Rawat, and his wife perished with 11 other passengers in December 2021 after <a target="_blank" href="https://www.businessinsider.com/eyewitness-india-general-heavy-fog-crash-2021-12">their helicopter flew unusually low</a> and through heavy fog before crashing into a hillside in southern India, eyewitnesses told Reuters at the time.In January 2020, <a target="_blank" href="https://www.businessinsider.com/kobe-bryant-crash-dangerous-fog-helicopter-too-low-2020-1">Kobe Bryant's helicopter crashed</a> in foggy conditions while en route from John Wayne Airport to Camarillo Airport, killing the NBA legend, his then-13-year-old daughter, the Orange Coast College baseball coach John Altobelli, and his family. The pilot of the helicopter most likely became disorientated amid fog, US safety investigators said.Ten years earlier, Polish President Lech Kaczynski, the first lady, and 94 others died in a plane crash after pilots tried to land in thick fog with reduced visibility near the western Russian city of Smolensk, according to a <a target="_blank" href="https://wayback.archive-it.org/all/20120906032711/http://mswia.datacenter-poland.pl/FinalReportTu-154M.pdf">final report</a> by the country's committee for Investigation on National Aviation Accidents.In 1994, a Chinook Mk2 helicopter carrying 25 senior British intelligence experts crashed into the hillside on the Mull of Kintyre in southwestern Scotland after <a target="_blank" href="https://publications.parliament.uk/pa/cm199798/cmselect/cmdfence/611/df0403.htm">the pilot flew too fast and too low</a> in foggy conditions, killing all passengers on board, the UK's Defence Committee said at the time.Raisi's body and those of the other passengers who died in the helicopter crash are being transported to the city of Tabriz, where an autopsy will take place, followed by a first official state funeral on Tuesday, <a target="_blank" href="https://www.aljazeera.com/news/liveblog/2024/5/20/live-irans-president-raisi-fm-amirabdollahian-killed-in-helicopter-crash">according to Al Jazeera</a>.

Flying a helicopter in fog can be a recipe for disaster &mdash; Kobe Bryant and now Iran's president add to a string of deaths

<ul class="summary-list"><li><a target="_blank" href="https://www.businessinsider.com/video-shows-flash-mob-robbery-nordstrom-hit-two-years-ago-2023-8">Shocking incidents of retail crime</a> have many companies getting creative with new anti-theft tech.</li><li>One such system fills a space with a dense, dry fog to reduce visibility and disorient criminals.</li></ul>Confronted with rising concerns over <a target="_blank" href="https://www.businessinsider.com/video-shows-flash-mob-robbery-nordstrom-hit-two-years-ago-2023-8">smash-and-grab robberies</a>, some US retailers are installing a literal cloud security system in their stores.While police response times vary <a target="_blank" href="https://www.npr.org/2023/01/17/1149455678/why-data-from-15-cities-show-police-response-times-are-taking-longer">widely</a>, one system made by a company called Density could put thievery on pause until they arrive. The security device emits a dry, dense fog that can fill a store in a matter of seconds, rendering visibility effectively to zero and disorienting would-be criminals. "The Density Security Fogger is effective at stopping roughly 97% of burglary loss, versus the usual security alarm system alone, which is about 17% effective," said Mike Egel, president of DensityUSA, in a recent <a target="_blank" href="https://densityusa.com/2023/06/21/press-release-density-security-foggers-authorized-for-sale-in-north-charleston-sc-and-prince-george-county-md-cloned/">statement</a>.Egel was not immediately available for comment.The fog is also made with the same chemicals as that used in concerts or theatrical performances, which is considered harmless to humans, merchandise, and property, and dissipates after about an hour.The company has reported an expanding US presence this year, and says the technology has previously been deployed in more than 80 countries.In particular, the system was so effective at curbing cigarette theft from UK convenience stores, the company <a target="_blank" href="https://densityusa.com/how-it-works/">said</a>, that thieves began targeting stores without the tech. When those stores installed foggers, the thieves broke into warehouses, which were then fitted with the devices.Large retailers including Target and Dick's Sporting Goods have blamed a rise in retail theft for taking <a target="_blank" href="https://www.businessinsider.com/target-says-shoplifting-retail-crime-cause-million-dollar-profit-hit-2023-5">a larger bite out of profits</a>, as well as jeopardizing the safety of workers and customers.Industry groups estimate <a target="_blank" href="https://www.businessinsider.com/organized-retail-crime-theft-walmart-target-2022-12">inventory shrink costs companies more than $100 billion</a>, with external theft contributing about 37% of that figure.The baseline Density fogger unit is optimized for smaller stores — about 1,000 to 1,500 square feet — and demonstration <a target="_blank" href="https://www.youtube.com/watch?v=ZfEOiYs1gOY">footage</a> shows a larger model clouding up the electronics section of a big-box store.The company has 3,500 installations in the US so far, and a deal with a mobile phone carrier is slated to add 6,500 more, per the <a target="_blank" href="https://www.washingtonexaminer.com/news/crime/retailers-fog-machine-to-stop-robbers">Washington Examiner.</a>The tech is one of several <a target="_blank" href="https://www.businessinsider.com/walmart-home-depot-lowes-deter-shoplifting-with-anti-theft-measures-2023-1">countermeasures companies are using to combat retail crime</a>, including lockable displays and merchandise that won't work without proof-of-purchase.A small business owner in Chicago told the local <a target="_blank" href="https://www.youtube.com/watch?v=hEfeX4wZVmk">CBS</a> affiliate she installed the Density system after her store was hit with a pair of robberies within one year."It just gives me peace of mind — I sleep better," she said.

Fog is the latest tool retailers are deploying to fight theft

<ul class="summary-list"><li>An American tourist blasted a street in Thailand with marijuana smoke, according to Phuket Provincial Police.</li><li>The man, identified as Angkhan Vorac Chhieng by local police, apologized for causing damage to tourism image. </li></ul>An American tourist filled up a fog machine with marijuana and blasted a street with smoke at a popular tourist destination in Thailand to promote his marijuana business back home, according to the <a href="https://www.facebook.com/100064792866437/posts/pfbid02onXqKsEt9jnN9CaXTcWHq6dDQmcmpMYmya8Hkw4V1MwwfnLn73LeodckQg9uPgcTl/?mibextid=I6gGtw" target="_blank" rel="noopener">Phuket Provincial Police</a>.The police outlined their accusations in a Facebook <a href="https://www.facebook.com/100064792866437/posts/pfbid02onXqKsEt9jnN9CaXTcWHq6dDQmcmpMYmya8Hkw4V1MwwfnLn73LeodckQg9uPgcTl/?mibextid=I6gGtw">post</a> on Monday. In the post, police said the man — who they identified as Angkhan Vorac Chhieng — used the fog machine along Bangla Walking Street in <a href="https://www.insider.com/post-pandemic-travel-thailand-phuket-bangla-road-sunday-night-photos-2022-4">Potong Beach</a> at 2:30 a.m. on August 18. The street in Patong — a beach resort town in Phuket — has been known for its nightlife for years, and has more recently become home to many <a href="https://www.phuket101.net/soi-bangla/" target="_blank" rel="noopener">cannabis dispensaries</a>. According to the police's Facebook post written in Thai, Angkhan admitted that he had acted unknowingly to create content promoting marijuana that was sold abroad, and did not think it would be an inappropriate action. According to Chhieng's Instagram profile, he is the owner of Kush Life, <a href="https://www.allbiz.com/business/onxxx-llc" target="_blank" rel="noopener">a California-based lifestyle brand</a> centered around marijuana. He also goes by the name <a href="https://www.instagram.com/kushlife_entertainment_ceo/?hl=en" target="_blank" rel="noopener">Onky Chieng</a>, per his profile. In the Instagram post below, a man is shown walking around Patong blasting people with a device filled with marijuana. The device appears to be constructed specifically for marijuana, with an Instagram page describing it as <a href="https://www.instagram.com/thekushcannon/?hl=en" target="_blank" rel="noopener">"the kush cannon,"</a> which refers to a type of cannabis. Chhieng, 55, first traveled to Bangkok, the capital of Thailand, on August 15, before traveling to Phuket, according to the police's Facebook post. The police were alerted to the incident after a video on social media showed Chhieng using a fog machine filled with marijuana, per the post. The police used public surveillance footage to identify Chhieng.The police later found that Chhieng was staying in a hotel in Bangla Walking Street, where they informed him that "such actions cannot be done in public," according to the post.Chhieng said he did not know it was inappropriate and apologized for causing damage to the tourism image of Phuket Province, according to the Police post. He departed Phuket on August 19, the police wrote in the post. In an email to Insider on Thursday, Chhieng denied that he was the one who blasted fog on the street and said he was not in possession of a fog machine. He also said there "was never any marijuana in the fog machine.""We didn't go all the way to Thailand to make an impact on the news. We love the people and the culture, I was born there, I just wanted to do something good together with other people in the cannabis community," Chhieng said, adding that he was in Phuket to meet with potential partners.In June last year, <a href="https://www.insider.com/inside-chiang-mai-the-budding-cannabis-paradise-of-thailand-marijuana-2023-1#in-june-thailand-became-the-first-country-in-southeast-asia-to-decriminalize-the-use-of-marijuana-it-comes-after-decades-of-being-classified-as-a-category-5-drug-1">Thailand became the first country in Asia to legalize marijuana</a>. Since then, dozens of<a href="https://www.phuket101.net/cannabis-in-phuket-what-you-should-know/" target="_blank" rel="noopener"> cannabis dispensaries</a> have set up shop at Bangla Walking Street.But that doesn't mean there are now laws surrounding the use of marijuana.According to The Washington Post, <a href="https://www.washingtonpost.com/travel/2023/06/08/thailand-legal-weed-shops-tourists/#:~:text=Smoking%20in%20public%20is%20technically,rule%20would%20become%20more%20strict.&amp;text=Cannabis%20products%20with%20over%200.2%20percent%20THC%20are%20illegal%20in%20Thailand." target="_blank" rel="noopener">smoking marijuana in public can be charged under Thailand's public nuisance law</a> and is punishable with a fine of $780 or three months in jail. <a href="https://www.bloomberg.com/news/articles/2023-02-22/thai-parliament-fails-to-pass-much-delayed-cannabis-bill-as-lawmakers-clash" target="_blank" rel="noopener">Thai authorities have recently pushed to tighten regulations on marijuana</a>, per Bloomberg.The Phuket Provincial Police did not immediately respond to requests for comment from Insider.August 28, 2023: This story has been updated to include a response from Chhieng, who denies that he was the one to use the fog machine and says there was no marijuana in the fog machine.

An American tourist filled up a fog machine with marijuana and blasted a street with smoke at a popular tourist destination in Thailand to promote his business back home, police say

<ul class="summary-list"><li>Brain fog makes you feel like you can't think straight, focus, or stay completely alert.</li><li>Sleep deprivation can cause fogginess because it makes your brain go into sleep-like rhythms.</li><li>Brain fog can also be caused by hormonal changes, stress, certain medications, or infections. </li></ul>If you find yourself having trouble concentrating or feeling like you can't think straight, you may be experiencing brain fog. Brain fog isn't a diagnosis in and of itself, but it is a symptom that may occur alongside various medical conditions or certain life circumstances."When patients talk about experiencing brain fog, they usually mean difficulty with concentration and focus, sometimes with accompanying fatigue or a feeling of not being fully alert or aware," says <a href="https://www.yalemedicine.org/specialists/carolyn_fredericks" target="_blank" rel="noopener">Carolyn Fredericks, MD</a>, neurologist at <a href="https://www.yalemedicine.org/" target="_blank" rel="noopener">Yale Medicine</a> and assistant professor of neurology at <a href="https://medicine.yale.edu/" target="_blank" rel="noopener">Yale School of Medicine</a>.It's important to discover the cause of your brain fog to determine how to treat it. Here are seven possible causes of brain fog. <h2>1. Sleep deprivation</h2>If you're temporarily sleep deprived, or sleep deprived due to a chronic condition such as <a href="https://www.insider.com/what-is-insomnia" target="_blank" rel="noopener">insomnia</a> or <a href="https://www.insider.com/how-to-treat-sleep-apnea" target="_blank" rel="noopener">sleep apnea</a>, this can result in brain fog."It seems like sleep deprivation can result in parts of the brain going into sleep-like rhythms during wakefulness," says Fredericks. Additionally, she says that when you're sleep deprived, parts of your brain may not function as smoothly or coordinate as well with other parts of the brain, <a href="https://www.nature.com/articles/nm.4433" target="_blank" rel="noopener">causing fogginess</a>.<h2>2. Hormonal changes </h2>When women experience drastic hormonal changes, this may contribute to brain fog. For example, Fredericks says that women experiencing falling levels of estrogen during menopause may be more likely to have brain fog. A <a href="https://www.nature.com/articles/s41598-021-90084-y" target="_blank" rel="noopener">2021 study</a> of pre-menopausal, peri-menopausal, and post-menopausal women found that menopause is linked to changes in brain structure and connectivity, which may account for neurogloigcal symptoms.Furthermore, Fredericks says other changes of hormone levels, such as during pregnancy, can cause brain fog. While more definitive research is needed, it's believed that the big shifts of hormones like estrogen and progesterone can impact brain circuits and cause the symptom, Fredericks says. <h2>3. Stress and anxiety</h2>It's common for people who suffer from stress and anxiety to feel regularly distracted and unable to focus, often complaining that their brain is foggy, says <a href="https://www.brrh.com/Find-a-Doctor/H/Thomas-C-Hammond-MD.aspx" target="_blank" rel="noopener">Thomas C. Hammond, MD,</a> neurologist at <a href="https://www.brrh.com/Services/Marcus-Neuroscience-Institute/Marcus-Neuroscience-Institute.aspx" target="_blank" rel="noopener">Baptist Health's Marcus Neuroscience Institute</a>. A <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00004/full#h5">2019 study</a> found that stress and anxiety may have a negative effect on memory, contributing to brain fog.<h2>4. Medications</h2>Taking certain neurological <a href="https://www.health.harvard.edu/mind-and-mood/stuck-in-a-brain-fog-look-in-your-medicine-cabinet" target="_blank" rel="noopener">medications may cause brain fog</a>, says Fredericks. She says some common classes of drugs that result in this side effect are:<ul><li>Anticholinergic medications</li><li>Benzodiazepines</li><li>Opiates</li><li>Antipsychotics</li></ul>Other medications can cause brain fog even if they don't directly impact the brain, because of their mechanisms. "For example, sometimes the medications for hypertension are diuretics, lowering sodium and potassium levels. These electrolyte changes alter the way these patients think, with many complaining they don't think as well as they did prior to being put on these medications," says Hammond.<h2>5. Infections</h2>If your body is fighting off an infection, its <a href="https://www.insider.com/inflammatory-foods" target="_blank" rel="noopener">inflammatory</a> response may be to blame for brain fog. Fredericks says when the body experiences inflammation, cells called inflammatory cytokines signal a "sickness response" to the brain which is thought to be adaptive in some cases, forcing you to slow down and rest and focus on recovery. However, in some cases, brain fog may persist even after an infection is fought off.For example, a <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2785388" target="_blank" rel="noopener">2021 study</a> of COVID-19 survivors found that there was a relatively high occurrence of brain fog in patients months after recovering from the virus.<h2>6. Autoimmune conditions</h2>Common autoimmune conditions such as multiple sclerosis (MS) and lupus can cause brain fog, says Fredericks. There is ongoing research to determine why exactly the immune responses result in brain fog.In the case of lupus, fMRI studies of the brains of lupus patients show abnormalities in <a href="https://www.hss.edu/conditions_lupus-fog-changes-memory-thinking.asp" target="_blank" rel="noopener">brain processing efficiency</a>, leading to changes in thinking and memory. With MS, you may get brain lesions, and the more brain lesions you have, the greater the likelihood of brain fog, says Fredericks. <h2>7. Neurodegenerative diseases</h2>Brain fog can be an early sign of neurodegenerative diseases such as Alzheimer's or Parkinson's, says Hammond. Oftentimes, these patients will complain that their thinking isn't the way it used to be, and that their cognitive processing is declining, Hammond says.This is due to the fact that these diseases result in <a href="https://www.niehs.nih.gov/research/supported/health/neurodegenerative/index.cfm" target="_blank" rel="noopener">nerve cells in the brain losing their function and dying</a>, resulting in overall cognitive decline.<h2>Insider's takeaway</h2>If you're experiencing brain fog, especially for a prolonged period of time, talk to your doctor. Together, you can discuss any other symptoms you may be experiencing and determine what the underlying cause of your brain fog is. From there, you can decide the best course of action to get you feeling better and thinking more clearly again.

7 causes of brain fog and how to regain your concentration and focus

<ul class="summary-list"><li>Not eating enough <keyword id="12450853" type="UNKNOWN" weightage="60" keywordseo="carbs" source="Orion">carbs</keyword> can have physical effects, a dietitian told Insider.</li><li>There is no good reason to reduce or remove carbs from your <keyword id="11892706" type="UNKNOWN" weightage="60" keywordseo="diet" source="Orion">diet</keyword>, <a href="https://nicsnutrition.com/">Nichola Ludlam-Raine</a> said.</li></ul>Carbohydrates are one of three macronutrients, alongside fat and protein, that make up all our foods. They're found in various quantities in foods from pasta and bread to oats and bananas.Cutting out or cutting down on carbs is often thought to be a way to lose weight. But not only <a href="https://www.insider.com/guides/health/fitness/weight-loss-myths">is this a myth</a> — it can harm your <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>.Limiting consumption of <a href="https://www.insider.com/stop-counting-calories-avoid-processed-foods-weight-loss-tim-spector-2022-5">highly processed foods</a> like cookies and chips is usually beneficial. But there is no good reason to reduce or remove carbs from your diet, <a href="https://nicsnutrition.com/">Nichola Ludlam-Raine</a>, a registered dietitian, told Insider.Dietary requirements vary from person to person, but the <a href="https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf">Dietary Guidelines for Americans</a> advises making half your plate fruits and vegetables, which are generally primarily made up of carbohydrates.Dr. Mark Hyman <a href="https://www.insider.com/healthy-diet-75-percent-carbs-by-volume-according-to-doctor-2021-3">previously told Insider's Gabby Landsverk</a> that carbs should make up to 75% of the average person's overall food intake by volume. He recommended getting your carbs from vegetables and fruits rather than sugary or <a href="https://www.insider.com/refined-carbs-white-bread-pasta-linked-risks-death-heart-health-2021-2">refined</a> sources.Lily Soutter, a registered nutritionist, <a href="https://www.insider.com/eat-carbs-more-food-to-lose-fat-better-energy-nutritionist-2021-11">previously told Insider</a> that "carbohydrates are a primary source of fuel that gives our muscles and brain the energy that it needs to move and think."Ludlam-Raine said that physical signs — including fatigue, brain fog, and difficulties recovering after exercise — can show you're not eating enough carbs."<a href="https://www.insider.com/keto-low-carb-diet-ranked-worst-healthy-eating-2022-1">Low-carb diets</a> have been popular for a number of years, even decades now, but reducing your carbohydrate intake can come with a cost," Ludlam-Raine said.<h2>4 signs you're not eating enough carbs</h2><h3>1. Lack of energy</h3>Carbs are the body's main source of fuel, so if you reduce your carb intake significantly, you'll likely notice a depletion of your energy levels, too, Ludlam-Raine said."Our body can use other sources of fuel (such as fat), although carbohydrates are able to provide a more rapid source of energy to enable us to function optimally, both cognitively and physically," she said.<h3>2. Brain fog</h3>The brain requires glucose, which is broken down from carbs, to function optimally. So when you haven't consumed enough carbs, you may find yourself in a bad mood and struggle to concentrate, Ludlam-Raine said."Consuming carbs alongside protein helps to support the production of <a href="https://medlineplus.gov/ency/article/002332.htm#:~:text=Tryptophan%20is%20an%20amino%20acid,get%20it%20from%20your%20diet.">tryptophan</a>, which is then converted into serotonin, also known as the happy hormone," she said.Ludlam-Raine recommends getting your carbs mostly from whole grains, fruits, and vegetables, as these provide <a href="https://www.insider.com/tracked-fiber-intake-harder-than-expected-to-meet-daily-goal-2021-11">fiber</a> and essential nutrients to support overall health and mental well-being.<h3>3. Less energy for workouts</h3>The body stores carbohydrates as glycogen in the liver and muscles. This is used for energy and <a href="https://www.insider.com/high-carb-pre-workout-foods-energy-boost-exercise-sports-nutritionist-2022-2">thus beneficial for exercise</a>, whether that's running, cycling, or working out at the gym, Ludlam-Raine said.Mike Molloy, a sports-nutrition coach, <a href="https://www.insider.com/why-low-carb-diet-bad-high-intensity-exercise-muscle-loss-2021-2">previously told Insider</a> that eating enough carbs is particularly important for people who do high-intensity workouts like <a href="https://www.insider.com/why-hiit-classes-arent-necessary-to-lose-fat-get-fit-2020-9">high-intensity interval training, or HIIT</a>, or <a href="https://www.insider.com/swole-women-crossfit-semi-finals-inspired-me-to-get-stronger-2022-6">CrossFit</a>.Molloy said that if you haven't consumed enough carbs, your performance will hit a ceiling, and you may suffer from muscle loss and "exercise flu" — a "pretty nasty place" where you feel out of it, your body aches, your head hurts, and you just want to lie on the ground.<h3>4. Difficulty recovering from workouts</h3>Not only are carbs beneficial for fueling exercise, but they aid <a href="https://www.insider.com/why-fitness-culture-shifted-focus-on-recovery-trackers-promote-balance-2020-9">recovery from workouts</a>."After we exercise, our body needs to replenish its glycogen stores that have been depleted during a workout, and therefore it's recommended to consume carbohydrates alongside <a href="https://www.insider.com/high-protein-daily-diet-to-lose-body-fat-keep-muscle-2021-8">protein</a> to support recovery and enable you to feel at your best before your next workout," Ludlam-Raine said.If your body doesn't recover efficiently, you may have muscle pain for longer after your workout, have less energy when you next hit the gym, and make slower progress.

4 physical signs you need to eat more carbs, from brain fog to exercise flu

<ul class="summary-list"><li>Health agencies around the world have acknowledged fatigue and brain fog as common symptoms of long COVID.</li><li>But there are other symptoms, including allergies, sex drive issues, and problems peeing.</li></ul>By now, you may have heard that brain fog, extreme fatigue, and heart issues can all be <a href="https://www.businessinsider.com/who-official-individuals-coronavirus-infection-unlucky-long-covid-2022-6">symptoms of long COVID</a>.But there are other common issues people can suffer after a coronavirus infection, including trouble ejaculating, hair loss, vertigo, urination issues, anorexia, and hot flashes.According to a large study of nearly 500,000 UK adults published in the journal <a href="https://affiliate.insider.com?u=https%3A%2F%2Fwww.nature.com%2Farticles%2Fs41591-022-01909-w%23Sec7">Nature Medicine on July 25</a>, hair loss, difficulty ejaculating, and a reduced libido may all be even more common than shortness of breath or fatigue in non-hospitalized long COVID patients. The study lends fresh data to a trend that doctors and scientists who treat and research long COVID have <a href="https://www.thelancet.com/journals/eclinm/article/PIIS2589-5370(21)00299-6/fulltext">known about</a> for <a href="https://www.biorxiv.org/content/10.1101/2021.06.25.449905v3.full.pdf">many months now</a>. The coronavirus can do a myriad array of strange things to a person's body, but why and how it impacts certain individuals and not others is still poorly understood."My reaction to the study would be 'yeah, sounds about right,'" Amy Proal, a microbiologist at PolyBio Research Foundation, who studies chronic conditions including long COVID, told Insider."The chronic consequences of this virus are immense when you start to actually account for these symptoms." <h2>Long COVID symptoms can include reduced appetite and sexual dysfunction</h2>Some of the most commonly reported issues in this new British study are <a href="https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html">not often mentioned</a> in literature on long COVID from <a href="https://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1">international health agencies</a>. The chart below lists as "emerging" 15 widely reported long COVID symptoms that are not noted in official guidance or major study results released from the <a href="https://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1">World Health Organization</a>, <a href="https://www.acpjournals.org/doi/10.7326/M21-4905">National Institutes of Health</a>, <a href="https://www.cdc.gov/coronavirus/2019-ncov/long-term-effects/index.html">Centers for Disease Control and Prevention</a>, or US <a href="https://www.ada.gov/long_covid_joint_guidance.pdf">Department of Health and Human Services</a>.But "anybody who's been following patients with long COVID knows that these are common," Dr. Alba Azola, the co-director of the Johns Hopkins Post-Acute COVID-19 Team, told Insider.It's estimated that somewhere between 5% and 30% of COVID-19 patients may suffer some kind of long-term debilitating effect of their infection. (Part of the reason that these estimates are so broad is because there is such a wide spectrum of long COVID presentations, and people don't always agree on what counts.) Typically, in order for a person's issues to be considered a case of long COVID, their symptoms will persist for more than <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8893622/pdf/pone.0264260.pdf">12 weeks</a> after an initial viral illness is over. "What this study does emphasize is the need to go beyond the most conventional symptoms that are assumed in these conditions, and actually just measure a much wider range of symptoms that may not immediately come to mind, but clearly are important," Proal said.Issues with sexual dysfunction, reduced appetite, trouble peeing normally, and watery eyes, can all be part of autonomic nervous system disfunction, which is common in long COVID patients. Patients may also experience "exaggerated" allergic responses, Azola said, which can lead to itchy, dry skin, or swollen eyes and lips.Azola says even though this new study isn't surprising for her, it's still "important" for helping the general public (and policymakers) understand that such a wide array of long COVID issues is "not a made up thing," but rather indicative of a "complex multi-system syndrome." "It's debilitating," she said. "It's not just people having fatigue and not wanting to do things."There is no known cure for long COVID. While there are some experimental treatments available, Azola says most of the care she does at Johns Hopkins for long COVID patients is "symptom managing."Current COVID-19 vaccines can help reduce the odds that someone might develop a case of long COVID, but they're not perfect at preventing it altogether. The condition is remarkably similar to other persistent issues that have long been related to viral illnesses, including post lyme, chronic fatigue syndrome, and <a href="https://www.nhs.uk/conditions/fibromyalgia/causes/">fibromyalgia</a>."Viruses are really, really crafty," Proal said. "They drive a lot of symptoms and they infect a lot of cells, and they have a lot of really crazy strategies for doing that."Akiko Iwasaki, a long COVID expert at Yale, spoke at a White House summit on next generation COVID vaccines July 26 and said, "I think it happens because the virus spreads enough throughout the body that it can establish reservoir in different tissues."

It's not just brain fog: Vertigo, hair loss, and lagging sex drive are also long COVID symptoms

<ul><li><keyword id="11904716" type="General" weightage="20" keywordseo="bitcoin-mixing" source="Orion">Bitcoin mixing</keyword> services <keyword id="1383111" type="General" weightage="20" keywordseo="helix" source="Orion">Helix</keyword> and <keyword id="11904717" type="General" weightage="20" keywordseo="bitcoin-fog" source="Orion">Bitcoin Fog</keyword> are accused of money laundering.</li><li>Privacy advocates insist that anonymity and privacy offered by mixing is a good thing.</li><li>Users of <keyword id="6354947" type="General" weightage="20" keywordseo="bitcoin" source="Orion">Bitcoin</keyword> mixing are themselves being monitored and take significant risks.</li></ul>The man behind the Bitcoin mixing service Helix, Larry Deen Harmon, has pleaded guilty to charges of laundering $300 million. Making transactions with Bitcoin isn’t <a href="https://www.businessinsider.in/investment/news/bitcoin-does-not-make-payments-anonymous-just-really-hard-to-trace/articleshow/85068905.cms">completely anonymous</a>, which is why a lot of people choose to use services like Helix or Bitcoin Fog to engage in Bitcoin ‘mixing’. Because this makes tracking payments more difficult, it’s also a fan favourite for those looking to launder money — as Harmon has admitted. According to the US Federal Bureau of Investigation (FBI), <a href="https://www.justice.gov/opa/pr/ohio-resident-pleads-guilty-operating-darknet-based-bitcoin-mixer-laundered-over-300-million">Helix moved</a> over 350,000 bitcoins on behalf of customers, with the largest volume coming from <keyword id="808575" type="General" weightage="20" keywordseo="darknet" source="Orion">Darknet</keyword> markets. Laundered <a href="http://coindcx.com">Bitcoin</a> were also involved in illegal drug trafficking offenses, routed through the Darknet. The Darknet refers to a part of the Internet that is <a href="https://en.wikipedia.org/wiki/Dark_web">usually hidden</a> from the mainstream, accessible only through specialised means — for example, the <a href="https://en.wikipedia.org/wiki/Silk_Road_(marketplace)">Silk Road marketplace</a> that was used for trading illegal goods. Harmon will most likely have to forfeit more than 4,400 Bitcoin valued at over $200 million today. His punishment could include 20 years in prison and a fine of $500,000 or twice the value of the property involved in the transaction. In a parallel action, a $60 million penalty was also assessed by the Financial Crimes Enforcement Network (<a href="https://www.fincen.gov/sites/default/files/enforcement_action/2020-10-19/HarmonHelix%20Assessment%20and%20SoF_508_101920.pdf">FinCEN</a>) for Helix’s violations of the US Banking Secrecy Act. <cmsannotation type="cmsannotation" annotationid="What is Bitcoin Mixing?" comment="subhead" text="What is Bitcoin Mixing?">What is Bitcoin Mixing?</cmsannotation> Slightly different from money laundering seen with national currencies,<a href="https://en.wikipedia.org/wiki/Cryptocurrency_tumbler"> Bitcoin mixing</a> makes it hard to identify the origin of the coins. Like serial numbers on currency notes, specific coins or transactions may be ‘marked’ and tracked – due to involvement in specific cyber incidents or the wallet they used to belong to. <div type="image" title="Bitcoin mixing pools coins with other users" msid="85482109" hostid="261" caption="&amp;lt;p&amp;gt;Bitcoin mixing pools coins with other users&amp;lt;/p&amp;gt;"></div> A mixing service will take such tainted or identifiable coins, pool them with coins from other people over a large period, and then send back coins at random times. This is claimed to obscure the trail and improve privacy of cryptocurrencies. As a reminder, most cryptocurrencies use a publicly accessible blockchain – a ledger that records all transactions made in that currency and could be used to trace back the flow of money. <div type="image" title="Bitcoin mixing wants to make it so that the authorities cannot trace transactions back to the original owner" msid="85482134" hostid="261" caption="&amp;lt;p&amp;gt;Bitcoin mixing wants to make it so that the authorities cannot trace transactions back to the original owner&amp;lt;br&amp;gt;&amp;lt;/p&amp;gt;"></div> Different types of Bitcoin mixers exist – from peer-to-peer tumblers that are arranged directly by the participants to commercial services like Helix to others like Bitcoin Fog that may charge 1-3% fees to turn a profit. <cmsannotation type="cmsannotation" annotationid="Impact of Bitcoin Mixing" comment="subhead" text="Impact of Bitcoin Mixing">Impact of Bitcoin Mixing</cmsannotation> Financial instruments that are normal today faced considerable suspicion and pushback when they were new, including the<a href="https://www.clevelandfed.org/en/newsroom-and-events/publications/economic-commentary/economic-commentary-archives/2007-economic-commentaries/ec-20071201-a-brief-history-of-central-banks.aspx"> concept of a central bank</a> itself. Similarly, ‘cryptocurrency tumblers’ that ‘mix’ Bitcoin, Ether and Litecoin are still evolving and the effects are still playing out. <a href="https://bitcoin.org/en/protect-your-privacy">Privacy</a> advocates bat in favour of mixing, as a way of retaining anonymity in what is an ‘open book’ currency. <div type="ExtQuote" text="The need for privacy is growing as a counter-reaction to repression. When a user once gets his coins on some exchange frozen without any recourse, when his exchange is over complying from fear of regulators, the only defence this user has is to mix his coins for the next time." auname="Bitcoin Core developer Nicolas Dorier."></div> Law enforcement officials however, do not see it as a good thing despite the existence of ‘Know Your Customer’ (KYC) regulations to identify transactions. They say that<a href="https://www.law.com/newyorklawjournal/2021/05/17/prosecutions-of-bitcoin-mixers-raise-crypto-privacy-questions/?slreturn=20210719071257"> mixing makes</a> their job of tracing illegal transactions harder, affording an extra layer of protection to criminals on the Darknet. Crypto exchanges such as<a href="https://twitter.com/PaxosGlobal/status/1222237095009320960"> Paxos</a> and<a href="https://twitter.com/bittlecat/status/1207621591820951552"> Binance</a> too, are wary of coins processed through mixers. They are watching out for ‘alarming patterns’ and users have been asked questions to explain such transactions. <div type="twitter" handle="bittlecat" handlename="Catxolotl" image="http://pbs.twimg.com/profile_images/1067808371317731330/ET7alB1Q_normal.jpg" favoritecount="753" retweetcount="269" status="Bitcoiners be warned: this is what happens if @BinanceSGD finds you withdrawing to @wasabiwalletNot surprised tha… https://t.co/MrtDKGLhfs" createdat="1576754398000" id="1207621591820951552"></div> In addition, a person who sends in their coins for mixing doesn’t own those coins until they are sent back, which has led to fake<a href="https://markets.businessinsider.com/news/currencies/blockchain-crypto-scams-investors-bitcoin-cryptocurrency-atlas-vpn-malware-2021-7"> services that scammed people</a> instead. On balance, it can be said that a lot of cryptocurrency activity has moved to functioning in the light of day, but Bitcoin mixers still have a long way to go to be seen as entirely legitimate. <cmsannotation type="cmsannotation" annotationid="Helix is not the only Bitcoin mixing service to come on the government's radar" comment="subhead" text="Helix is not the only Bitcoin mixing service to come on the government's radar">Helix is not the only Bitcoin mixing service to come on the government's radar</cmsannotation> Before Helix, April 2021 saw the<a href="https://www.wired.com/story/bitcoin-fog-dark-web-cryptocurrency-arrest/"> arrest of Roman Sterlingov</a>, alleged to be the mastermind of Bitcoin mixing service Bitcoin Fog. The US Internal Revenue Service (IRS) <a href="https://www.justice.gov/opa/pr/individual-arrested-and-charged-operating-notorious-darknet-cryptocurrency-mixer">charged him</a> with laundering more than 1.2 million Bitcoin, of which 23% would pass through the<a href="https://www.businessinsider.in/tech/take-a-tour-of-silk-road-the-online-drug-marketplace-the-feds-shut-down-today/slidelist/23422369.cms"> infamous</a><a href="https://www.businessinsider.in/the-story-of-silk-road-how-to-lie-to-yourself-build-a-billion-dollar-startup-and-wind-up-in-prison-for-life/articleshow/58832050.cms"> Silk Road</a>. In their filings, the American agency mentions that they were able to analyse years of blockchain data, track transactions including his server hosting expenses, eventually identifying the home address and phone number of the accused Sterlingov. These two incidents serve as a reminder that cryptocurrency – especially Bitcoin – is<a href="https://www.businessinsider.in/investment/news/bitcoin-does-not-make-payments-anonymous-just-really-hard-to-trace/articleshow/85068905.cms"> not anonymous</a> and can be traced. Ironically for these two cases, that may be exactly what drives the demand for ‘Bitcoin mixing’, though users say they <a href="https://hackernoon.com/how-bitcoin-mixers-help-the-privacy-conscious-hide-their-transactions-dkam32ha">simply want privacy</a> which is a <a href="https://www.un.org/en/about-us/universal-declaration-of-human-rights">declared human right</a> and mixing is not for criminals alone. SEE ALSO: <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/investment/news/hackers-raided-a-japanese-crypto-exchange-and-seized-up-to-74-million-in-assets-report-says/articleshow/85452714.cms">Hackers raided a Japanese crypto exchange and seized up to $74 million in assets, report says</a> <a target="_blank" class="c-link c-message_attachment__title_link" href="https://www.businessinsider.in/investment/news/the-bitcoin-indicator-that-signaled-a-bull-run-the-last-four-rallies-has-been-spotted-again/articleshow/85478984.cms">Another Bitcoin golden cross has been spotted — and it could mean a bull run is in the making</a>

Bitcoin ‘mixing’ is getting a reputation for money laundering as another service admits to illegal activity

<ul class="summary-list"><li>Will Grogan, 15, got <keyword id="8763838" type="UNKNOWN" weightage="60" keywordseo="covid-19">COVID-19</keyword> in October and struggled with <keyword id="2399217" type="PERSON" weightage="60" keywordseo="brain-fog">brain fog</keyword> and fatigue for months.</li><li>Returning to school and sports was difficult due to cognitive mix-ups and physical pain.</li><li>Kids and teens who get COVID may seem to recover at first, only to have rebounding or lingering symptoms.</li></ul>Will Grogan, a hardworking ninth-grade student, used to feel that "taking naps is a waste of sunlight," he told Pam Belluck for the <a href="https://www.nytimes.com/2021/08/08/health/long-covid-kids.html">New York Times</a>.But after getting COVID-19 in October, he says he suffered from debilitating fatigue and brain fog that interfered with his schoolwork, sports, and day-to-day life.Grogan told the Times he was so exhausted that he could hardly leave his bed for 35 days after getting sick. He had to sit down in the shower to avoid fainting from dizziness. And when he finally returned to school, material he previously mastered looked entirely unfamiliar.The 15-year-old is one of many people experiencing <a href="https://www.businessinsider.com/long-covid-long-haulers-study-coronavirus-symptoms-2021-6">lingering health problems due to the coronavirus</a>.Dr. Molly Wilson-Murphy of Boston Children's Hospital told the Times, based on her experience, <a href="https://www.businessinsider.com/15-year-old-dancer-covid-19-survivor-long-hauler-copd-2021-3">pediatric long COVID patients</a> weren't always typically initially hospitalized. Some seemed to recover entirely, then rebounded with symptoms weeks later.She said even some patients she's treated who started out with quite mild illness had the potential to develop long-term symptoms.Neurological troubles like fatigue, headaches, brain fog, and issues with memory and concentration are among some of the <a href="https://www.businessinsider.com/long-hauler-covid-survey-symptoms-2021-7">most common symptoms reported by long-haulers</a>.<h2>'Am I going to be able to be a good student ever again?'</h2>In biology class, Grogan said, he looked down at his work, convinced he had never seen it before. But his teacher reminded him that the day prior, he was acing questions on the material.That wasn't his only <a href="https://www.businessinsider.com/covid-19-long-haulers-brain-fog-neurological-disorders-2021-5">cognitive mix-up</a>, he said. In math class, he said the numbers floated off the page. He said he accidentally peppered his English homework with French phrases. After finishing a history paper days in advance, he said he forgot to turn it in."Am I going to be able to be a good student ever again? Because this is really scary," Grogan said he remembers thinking.He said he was able to maintain good grades thanks to flexibility from his teachers, but his symptoms haven't entirely resolved.When he returned to tennis - a sport at which he previously excelled - six months after his infection, he said he found his hand-eye coordination was off and <a href="https://www.businessinsider.com/recovery-clinics-for-long-haulers-opening-up-and-offering-hope-2021-2">his leg and chest ached</a>."My idea of COVID before I got it was, You know what, if I get it, I'll get it over with and I'll have the antibodies and I'll be good," Grogan told the Times. "But oh, my gosh, I just never want to go through that again. Never."

A 15-year-old described what it's like to have long COVID, from forgetting the previous day's schoolwork to sitting in the shower to avoid fainting

<ul class="summary-list"><li>Some of the most common nutrient deficiencies are B6, B12, D, iron, and calcium.</li><li>If you're deficient in vitamin B12 you might experience irritability, fatigue, and canker sores.</li></ul>The typical American diet generally consists of <a href="https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605" target="_blank" rel="noopener">processed foods</a> rather than nutrient-dense options like fruits and vegetables. This is great for convenience, but can put you at risk of vitamin and mineral deficiencies that may jeopardize your physical and mental <keyword id="11894571" type="UNKNOWN" weightage="100" keywordseo="health" source="Orion">health</keyword>, says <a href="https://nuvitruwellness.com/about-us/" target="_blank" rel="noopener">Lahana Vigliano</a>, a board-certified clinical nutritionist and owner of <a href="https://nuvitruwellness.com/" target="_blank" rel="noopener">Nutrivu Wellness</a>. Rates of vitamin deficiencies in the US vary based on race, gender, and socioeconomic status. But, in general, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/#:~:text=Thirty%2Done%20percent%20of%20the,5%20vitamins%20or%20anemia%2C%20respectively." target="_blank" rel="noopener">31% of Americans</a> are thought to be at risk of at least one vitamin deficiency. Here's a look at the <a href="https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf" target="_blank" rel="noopener">most common vitamin deficiencies</a> among the general population, how much you should consume of these <keyword id="12194881" type="UNKNOWN" weightage="60" keywordseo="vitamins" source="Orion">vitamins</keyword> each day, and the best food sources to meet your recommended daily intake. <h2>1. Vitamin B6</h2>Vitamin B6 supports <a href="https://www.insider.com/vitamin-b6-benefits#:~:text=Vitamin%20B6%20is%20a%20key,sources%20like%20oats%20and%20spinach." target="_blank" rel="noopener">many functions in the body</a>, including the immune system, the heart, and the brain. Vitamin B6 also helps your body convert food to energy. Symptoms of a vitamin B6 deficiency <a href="https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" target="_blank" rel="noopener">include</a>:<ul><li>Skin rashes</li><li>Tongue swelling</li><li>Depression</li><li>Seizures</li><li>Fatigue</li><li>Cracked lips</li><li>Weakened immune system </li></ul>Here's how much <a href="https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/" target="_blank" rel="noopener">vitamin B6 you need each day:</a> <table><tbody><tr><td>Women</td><td>1.3 mg </td></tr><tr><td>Men</td><td>1.3 mg</td></tr><tr><td>Men ages 51+</td><td>1.7 mg</td></tr><tr><td>Women ages 51+</td><td>1.5 mg</td></tr><tr><td>Pregnant people </td><td>1.9 mg</td></tr><tr><td>Lactating people </td><td>2 mg</td></tr></tbody></table>Our bodies <a href="https://medlineplus.gov/ency/article/002402.htm#:~:text=Vitamin%20B6%20is%20a%20water,the%20body%20through%20the%20urine." target="_blank" rel="noopener">do not store vitamin B6</a>, so it's crucial to eat a little B6 each day, says <a href="https://www.linkedin.com/in/stephanie-taylor-16106742/" target="_blank" rel="noopener">Stephanie Taylor, RD</a>, clinical nutrition manager at <a href="https://www.providence.org/locations/st-joseph-hospital-orange" target="_blank" rel="noopener">Providence St. Joseph Hospital</a>.Good sources of vitamin B6 include:<ul><li>Salmon: 3 ounces contains 0.6 mg of vitamin B6 (35% DV)</li><li>Chicken breast: 3 ounces contains 0.5 mg (29% DV)</li><li>Spinach: 1 cup contains 0.2 mg (15% DV)</li><li>Bananas: 1 medium-size banana contains 0.4 mg (31% DV)</li></ul><h2>2. Vitamin B12</h2>Vitamin B12 plays a number of roles, including:<ul><li>Aiding in the creation of <a href="https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/#:~:text=Vitamin%20B12%20or%20B9%20(commonly,using%20a%20substance%20called%20haemoglobin." target="_blank" rel="noopener">red blood cells</a>, which helps carry oxygen throughout the body to vital organs and tissue.</li><li>Helping the body maintain appropriate levels of an amino acid known as <a href="https://my.clevelandclinic.org/health/articles/21527-homocysteine" target="_blank" rel="noopener">homocysteine, which </a>reduces the risk of cardiovascular events like heart attack and stroke.</li></ul>Symptoms of a vitamin B12 deficiency <a href="https://www.insider.com/b12-deficiency" target="_blank" rel="noopener">include</a>:<ul><li>Irritability</li><li>Fatigue</li><li>A yellow tinge to the skin</li><li>Canker sores</li><li>Sore and swollen tongue</li><li>Difficulty with balance</li><li>Numbness and tingling in hands and feet</li></ul>Here's how much <a href="https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/" target="_blank" rel="noopener">B12 you need each day</a>: <table><tbody><tr><td>Women</td><td>2.4 mcg</td></tr><tr><td>Men</td><td>2.4 mcg</td></tr><tr><td>Pregnant people</td><td>2.6 mcg</td></tr><tr><td>Lactating people</td><td>2.8 mcg</td></tr></tbody></table>The (RDI) of vitamin B12 in adults would be covered by two eggs for breakfast and a serving of red meat for dinner, Gladd says. Other sources of vitamin B12 include:<ul><li>Salmon: 3 ounces contains 4.8 mcg of vitamin B12 (200% DV)</li><li>Tuna: 3 ounces contains 2.5 mcg (104% DV)</li><li>Milk: 1 cup of 2% milk contains 1.3 mcg (54% DV)</li></ul><h2>3. Vitamin D</h2>Vitamin D plays an <a href="https://www.insider.com/vitamin-d-benefits" target="_blank" rel="noopener">essential role in bone health</a>, Gladd says. A deficiency of vitamin D may increase your risk of fractures and can lead to a condition known as <a href="https://www.mayoclinic.org/diseases-conditions/osteomalacia/symptoms-causes/syc-20355514" target="_blank" rel="noopener">osteomalacia</a> which is a softening of the bones that can cause pain and muscle weakness. Vitamin D also helps support the immune system, and you may become sick more often if you are deficient in it. Symptoms of a vitamin D deficiency <a href="https://www.insider.com/vitamin-d-deficiency" target="_blank" rel="noopener">include</a>:<ul><li>Fatigue</li><li>Muscle weakness</li><li>Back pain</li><li>Bone pain</li><li>Frequent colds or respiratory infections </li></ul>Here's how much <a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank" rel="noopener">vitamin D you need each day</a>:<table><tbody><tr><td>Women</td><td>15 mcg</td></tr><tr><td>Men </td><td>15 mcg</td></tr><tr><td>Women 70+</td><td>20 mcg</td></tr><tr><td>Men 70+</td><td>20 mcg</td></tr></tbody></table>Vitamin D is <a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank" rel="noopener">produced by the body naturally</a> when skin is exposed to ultraviolet rays from the sun, so spending at least <a href="https://www.insider.com/vitamin-d-deficiency" target="_blank" rel="noopener">15 minutes outside a day</a> is the best way to get your daily intake of vitamin D, Vigliano says.You can also get vitamin D from foods <a href="https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/" target="_blank" rel="noopener">like</a>:<ul><li>Trout: 3 ounces contains 16.2 mcg of vitamin D (81% DV)</li><li>Salmon: 3 ounces contains 14.2 mcg (71% DV)</li><li>Mushrooms: 1/2 cup of white mushrooms contains 9.2 mcg (46% DV)</li></ul><h2>4. Iron</h2>Iron helps your body produce hemoglobin, the part of red blood cells responsible for transporting oxygen to vital organ and tissue.Iron deficiency is the <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3685880/#:~:text=More%20than%20one%2Dhalf%20of,prevalent%20cause%20of%20anemia%20worldwide." target="_blank" rel="noopener">most common cause of anemia</a>, or a lack of healthy red blood cells. In fact, a diagnosis of anemia is usually how an iron deficiency is identified, Gladd says. However, it is possible to have low iron and not be anemic, Gladd says, so it's important to look at iron levels directly and not only hemoglobin levels when diagnosing iron deficiencies.Symptoms of an iron deficiency <a href="https://www.insider.com/iron-deficiency#:~:text=Iron%20deficiency%20can%20cause%20symptoms,foods%20like%20spinach%20and%20tofu." target="_blank" rel="noopener">include</a>:<ul><li>Fatigue</li><li>A depressed mood</li><li>Brain fog</li><li>Muscle cramps</li></ul>Here's how much <a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/" target="_blank" rel="noopener">iron you need each day</a>:<table><tbody><tr><td>Women</td><td>18 mg </td></tr><tr><td>Men</td><td>8 mg </td></tr><tr><td>Pregnant people </td><td>27 mg</td></tr><tr><td>Lactating people </td><td>9 mg</td></tr></tbody></table>The body absorbs iron from animal sources, like beef, chicken, and eggs <a href="https://www.hsph.harvard.edu/nutritionsource/iron/" target="_blank" rel="noopener">better than it absorbs iron from plant sources</a>, Gladd says. However, you can still get your daily intake of iron even if you don't eat animal products. Good sources of iron <a href="https://www.insider.com/foods-high-in-iron" target="_blank" rel="noopener">include</a>:<ul><li>White beans: 1 cup contains 8 mg of iron (44% DV)</li><li>Lentils: 1/2 cup contained 3 mg (17% DV)</li><li>Spinach: 1/2 cup contains 3 mg (17% DV)</li><li>Beef liver: 3 ounces contains 5 mg (28% DV)</li></ul>Note: Many kinds of breakfast cereal are also <a href="https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/" target="_blank" rel="noopener">fortified with iron</a>, which can help you reach the recommended daily intake. Vitamin C also <a href="https://www.hsph.harvard.edu/nutritionsource/vitamin-c/" target="_blank" rel="noopener">helps the body better absorb iron,</a> so including a food rich in vitamin C, like an <a href="https://www.insider.com/foods-high-in-vitamin-c" target="_blank" rel="noopener">orange or strawberries</a>, with a meal can help boost iron absorption. <h2>5. Calcium</h2>Calcium's main claim to fame is that it helps <a href="https://www.insider.com/calcium-deficiency#:~:text=Calcium%20deficiency%20results%20in%20symptoms,a%20dairy%20allergy%20or%20intolerance." target="_blank" rel="noopener">maintain strong bones</a>, Gladd says. Therefore, a calcium deficiency can result in weak and brittle bones, aka osteoporosis, which increases the risk of fractures and breaks. However, calcium also plays a key role in <a href="https://www.insider.com/calcium-deficiency#:~:text=Calcium%20deficiency%20results%20in%20symptoms,a%20dairy%20allergy%20or%20intolerance." target="_blank" rel="noopener">supporting nerve and muscle function</a>, including the heart. Because of this, other symptoms of a calcium deficiency can include:<ul><li>Cramps</li><li>Muscle aches and pains</li><li>Muscle spasms </li><li>Irregular heartbeats</li><li>Osteoporosis (a condition in which the bones become weak or brittle)</li></ul>Here's how much calcium you need each day:<table><tbody><tr><td>Women</td><td>1,000 mg</td></tr><tr><td>Men</td><td>1,000 mg</td></tr><tr><td>Women 51+</td><td>1,200 mg</td></tr><tr><td>Men 70+</td><td>1,200 mg</td></tr></tbody></table>The RDI for calcium in adults is <a href="https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/" target="_blank" rel="noopener">1,000 mg a day.</a> For women over the age of 51, the recommendation is increased to 1,200 mg a day. Good <a href="https://www.insider.com/foods-high-in-calcium" target="_blank" rel="noopener">sources of calcium</a> include:<ul><li>Milk: 1 cup of nonfat milk contains 299 mg (23% DV)</li><li>Yogurt: 8 ounces of plain, low-fat yogurt contains 415 mg (32% DV)</li><li>Tofu: 1/2 cup contains 253 mg (19% DV) </li></ul><h2>Insider's takeaway</h2>About <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/#:~:text=Thirty%2Done%20percent%20of%20the,5%20vitamins%20or%20anemia%2C%20respectively." target="_blank" rel="noopener">31% of the US population</a> is thought to be at risk of at least one vitamin deficiency.The most <a href="https://www.cdc.gov/nutritionreport/pdf/4page_%202nd%20nutrition%20report_508_032912.pdf" target="_blank" rel="noopener">common vitamin deficiencies</a> among the general population are:<ul><li>Vitamin B6</li><li>Vitamin B12</li><li>Vitamin D</li><li>Iron</li><li>Calcium</li></ul>To get the recommended daily amounts of these key vitamins, Taylor recommends eating a <a href="https://www.insider.com/how-to-start-eating-healthy" target="_blank" rel="noopener">variety of foods</a> ranging in different colors and nutrients. If you find it difficult to include different types of foods in your meals, try seeking out new recipes or cooking methods that encourage you to use new ingredients and increase the diversity of your diet.

How brain fog, fatigue, and more can signal that you have one of the 5 most common vitamin deficiencies

<ul class="summary-list"><li>Around 1 in 5 <keyword id="1754604" type="PERSON" weightage="60" keywordseo="coronavirus">coronavirus</keyword> <keyword id="9649323" type="UNKNOWN" weightage="60" keywordseo="long-haulers">long-haulers</keyword> still felt <keyword id="2399217" type="PERSON" weightage="60" keywordseo="brain-fog">brain fog</keyword> six months after their initial infection.</li><li>That's according to a <a href="https://www.medrxiv.org/content/10.1101/2021.04.30.21256413v1">new preprint</a> analysis that collected data from nearly 19,000 patients.</li><li>Doctors will need to keep tracking long-haulers to know whether they have <keyword id="462978" type="PERSON" weightage="60" keywordseo="neurological-disorders">neurological disorders</keyword>.</li></ul>When people started reporting brain fog, dizziness, and vertigo following COVID-19 infections, doctors weren't sure how long the issues would last. Were these symptoms the short-term byproducts of a viral illness or early signs of a neurological disorder? Now researchers are getting closer to an answer.A <a href="https://www.medrxiv.org/content/10.1101/2021.04.30.21256413v1">new preprint analysis</a>, which is still awaiting peer review, found that one in five coronavirus long-haulers - people who've been sick with COVID-19 for roughly three weeks or more - experienced cognitive impairment at least six months after their initial infection. For many patients, this brain fog has led to memory loss or difficulty concentrating or making decisions. In some cases, patients have had to take time off work or even file for unemployment."Neuropsychiatric symptoms appear to be a big part of the syndromes experienced by some people surviving COVID-19," Alasdair Rooney, a co-author of the analysis, told Insider.Rooney's research pooled nearly 19,000 adult patients across 51 studies, making it one of the largest examinations of neurological symptoms among long-haulers to date. The patterns were the same whether or not the participants had been hospitalized and regardless of how severe their illness was at the start.But without knowing how long these symptoms last, doctors can't yet classify them as neurological disorders, or even chronic illnesses. Data sets are complicated by the fact that different studies track long-haulers over varying periods of time, and from different starting points."Before you even get to the point of setting thresholds or a number of weeks after which you declare a chronic illness, you have to have agreements about where you're starting measuring from," Rooney said. "And in the studies we looked at, there isn't any at the moment."Still, some evidence points to a potential link between COVID-19 and persistent neurological issues: A <a href="https://www.thelancet.com/journals/lanpsy/article/PIIS2215-0366(21)00084-5/fulltext">recent study</a> found that 72% of coronavirus survivors who'd been diagnosed with brain disorders or damage first received those diagnoses within six months of their COVID-19 infection.<h2><keyword id="27538" type="COMPANY" weightage="60" keywordseo="insomnia">Insomnia</keyword> and <keyword id="57537" type="ORGANIZATION" weightage="60" keywordseo="fatigue">fatigue</keyword> could be neurological issues, too</h2><div type="image" title=" brain scan COVID" height="2670" width="4005" msid="82431431" hostid="261"></div>One of the challenges in diagnosing long-term <keyword id="8889783" type="UNKNOWN" weightage="60" keywordseo="Covid-19-symptoms">COVID-19 symptoms</keyword> is that doctors are still learning the underlying mechanisms of the virus itself. For instance, researchers haven't figured out why certain long-haulers develop fatigue, while others have chest pain or trouble breathing."It's almost like for long-haulers, there's this whole batch of symptoms and they reach their hand in and pull out a handful," Noah Greenspan, a physical therapist who runs a pulmonary rehabilitation center in New York City, <a href="https://www.businessinsider.com/most-coronavirus-long-haulers-women-immune-response-2021-3">previously told Insider</a>. "For some people, it may be the gut. Some people, it may be the autonomic nervous system. Some people, it may be the lungs." In addition to brain fog, 27% of coronavirus long-haulers in Rooney's analysis reported insomnia and 24% reported fatigue. Rooney said both symptoms can be rooted in neurological issues, but that's not the only possible cause."The reason we included fatigue was because we see it very commonly in the neuropsychiatric clinic," he said. "It's well recognized that in some people, fatigue has a physical cause and other people describe mental fatigue. And we don't know yet which it is." <div type="image" title="coronavirus long hauler" height="2677" width="4014" msid="82431436" hostid="261"></div>Around of 19% of coronavirus patients in the analysis also reported anxiety, while 15% reported post-traumatic stress. Rooney said it's hard to know whether these issues were direct COVID-19 symptoms, simply related to the pandemic in general, or something else. But patients should take any persistent neurological or psychiatric problems seriously, he added."I would always advise them, if they were concerned about it, to ask advice - in other words, err on the side of caution and not minimize it," Rooney said.Future studies should also consider the severity of these symptoms, he added, since brain fog may be life-altering for one person but merely inconvenient for another. "What we need now is essentially much more research looking at these particular issues to understand: What are the limits of these symptoms?" Rooney said. "Are they functionally disabling or are they symptoms that people can live with?"

COVID-19 long-haulers are showing early signs of neurological disorders: at least 1 in 5 still report brain fog after months

<ul class="summary-list"><li>Working from home has caused people to have <keyword id="2399217" type="PERSON" weightage="60" keywordseo="brain-fog">brain fog</keyword>: memory, attention, and thinking problems. </li><li>You can stimulate yourself by changing the pictures on your walls or working in a different room. </li><li>If you sense you have brain fog, experts say it's important to take a break. </li></ul>Over a year into the <keyword id="43587" type="ORGANIZATION" weightage="60" keywordseo="pandemic">pandemic</keyword>, many of us are still working from home, sitting at the same desk, and staring at the same walls. The monotonous day-to-day and lack of outdoor stimulation have caused many people, including those who never got COVID-19, to have memory, attention, and thinking problems, otherwise known as brain fog. Josh Cohen, a psychoanalyst based in London, described brain fog as <a href="https://www.insider.com/woman-went-viral-offering-house-cleaning-for-people-with-depression-2021-4">not being to complete tasks</a> or momentarily forgetting what you're doing. Cohen said some of his patients forget simple things, like calling him on <a href="https://www.insider.com/zoom-calls-trigger-fight-or-flight-survival-reflex-study-2021-3">Zoom</a> at the start of their therapy session, despite having done it many times before. But experts have theories as to why we're feeling sluggish and disoriented, and they say there are steps you can take to prevent and deal with brain fog. <h2>Why brain fog is on the rise, even people who haven't had COVID-19</h2>People are developing brain fog, in part, Cohen says, because all the stimulating events of daily life - like buying a cup of coffee, going to a team lunch, and attending happy hour - disappeared when quarantine orders took effect."It's a bit like being in a desert with no GPS," Cohen told Insider. And working indoors every day leaves little room for change. "We have effectively evolved to stop paying attention when nothing changes, but to pay particular attention when things do change," Catherine Loveday, professor of cognitive neuroscience at the University of Westminster, told the <a href="https://www.theguardian.com/lifeandstyle/2021/apr/14/brain-fog-how-trauma-uncertainty-and-isolation-have-affected-our-minds-and-memory">Guardian</a>. <h2>How to prevent brain fog</h2>Although working from home is out of our control, we do have some agency over our lives, and experts say there are steps we can take to prevent brain fog. 1. Switch up your room"I'm not saying redecorate - but you could change the pictures on the walls or move things around for variety, even in the smallest space," Loveday told the <a href="https://www.theguardian.com/lifeandstyle/2021/apr/14/brain-fog-how-trauma-uncertainty-and-isolation-have-affected-our-minds-and-memory">Guardian</a>. 2. Take your meeting to the parkLoveday also said to work in different rooms or take a meeting over the phone while walking in the park. The change of scenery will force you to be more alert. 3. Run without headphones onCohen said to look at the pandemic as an opportunity to ask yourself what activities are stimulating, and once you've determined those activities, incorporate them into your schedule.Cohen suggests going on a walk, or running without headphones because it keeps the mind sharp and focused. 4. Schedule meet-ups with friends in personBeyond exercising, Cohen also said to meet with friends in person - a reminder of what life was like before the pandemic, and an opportunity to get off your screen. 5. Read a bookIf <a href="https://www.insider.com/quick-exercises-best-losing-fat-gaining-muscle-fast-2021-3">exercising</a> or meeting with others doesn't sound appealing, Cohen said to read a book because it can spark your imagination. <h2>What to do when you have brain fog</h2>If you find yourself forgetting what you're doing or feeling disorientated, it could be a sign you have brain fog. But it's important not to push through the fog and continue work, as Cohen said brain fog is a signal that you need to take a break. In fact, Cohen likened <a href="https://www.insider.com/brain-fog-causes-2019-4">brain fog</a> to pain. "If you ignore pain, the pain will only amplify because your body's trying to signal to you that you need to stop whatever you're doing that's causing the pain. Brain fog will operate in the same way." Cohen said. Cohen said to listen to your intuition to determine if you need a 30-minute break, or a day off from work.

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