Here you have my 18 week log book Write down your weekly goals: Training Log book run, swim, ride, core train, walk, lift, yoga, stretch. Log how you feel every week. Keeping track of your progress and your diet! Make yourself accountable. Plus Ebook – fitness and Nutrition in a week 65 pages that will …
The sun is the main way our bodies get vitamin D,
it is also available from animal liver as it is a fat-soluble vitamin and stored in the body.
Living in the northern hemisphere means many months of limited daylight and reduced skin exposure to the sun.
Pale skin can absorb vitamin D quickly, this is why exposing your white feet to the hot sun on holiday can give you sunstroke – it is an overdose, therefore toxic and makes us sick.
Winter, we have much less vitamin D, in fact too low.
This vitamin is actually more like a hormone and reacting under the skin; with the parathyroid hormones and absorbing in the intestines to help the metabolism of calcium and therefore bone development and muscle contractions.
Green leafy vegetables also contain chlorophyll, this regulates calcium, performing like vitamin D*, in short, we need to make sure we have lots of green veg and microalgae, but be careful of beetroot greens, spinach and chard as they have oxalic acid that can cause stones :/
Weak immune system
What science is saying:
Vitamin D (calcitriol), the immune system B cells and T cells have vitamin D receptors and can respond to calcitriol, good levels of vitamin D and calcitriol keeps the T cells from attacking the body’s own tissues. See ref. below
In other words reducing the autoimmune response, inflammation at a cell level
This is just my opinion but I would guess anyone with digestive issues will not be absorbing vitamins and minerals as well as they could, iron and zinc being the more common deficiencies but also Vitamin D would be a concern. (private consult only, rather than facebook)
What not to eat
When we get colds and inflammation, mucus and phlegm are often the results – foods that make mucus worse, Don’t eat: Bananas, peanut butter, milk, sugar and alcohol, these will make you super snotty!
As with most Western thinking, we head for a superlative – the most, the best the highest. If we do this we will cause an imbalance so better to take a medium to low dose over a few months.
I have opted for a tincture drops, 10 drops amount to 1000iu, but 500iu (five drops) in a warm drink daily.
We know that moving and lifting strengthen bones and muscles, but what about the light?
Getting outside will still work but with only our faces exposed , 5% of our body, we will need to spend a few hours a day.
I don’t recommend stripping off to go for a run either, as we exercise and sweat, the pores of the skin open and cold gets into the body, so cover the arms and legs!
Thanks for reading.
* Paul Pitchford, Healing with Whole Foods
Eating your Greens is good but why? Reason 1: Vegetables are alkaline and balance acidic food. Physical and mental ‘stress’ creates an acidic response in the body, foods such as cake have lots of sugar that is very acidic. Our kidneys, liver, pancreas are very good at balancing the level of acidity. However, vegetables and …
The second part from Nutrition for Endurance Sport. Here we get into the details of how to avoid injury, how to identify weak areas. Heart rate zones, training plans, and lots more Download the pdf here do you have an injury? Chinese massage can help click here
Never ‘do’ exercise again – movement is part of being human My popular Talk at the Skills Space Cheltenham. Pdf download Here are some of my other health and fitness downloads
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