Healthy Living Advice

Tips for health, strength, weight-loss, and nutrition

Weekly tip to get you ready for summer - Spend a little time in the sun

If you would like to live longer, be healthier, feel stronger and fitter and keep your brain function optimally, then getting your daily dose of Vitamin D is your answer.

With summer quickly approaching it looks like we are going to be in for some hot sunny days. We all know it isn’t good to spend too much time in the sun and sunburn can have a lasting effect on your skin and can cause skin cancer. But not getting enough sun exposure can be more problematic, there are a lot of benefits of spending a little time in the sun each day. 

Research has shown that not getting sufficient sunlight can increase your chances of cancer by 60%. This includes skin, colon and breast cancer plus other forms. This shows that supplementing with vitamin D (D3) is the most effective prevention against cancer.

Vitamin D is also known as calcitriol, a fat soluble vitamin that can be found in food and also from ultraviolet rays from the sun. It is important in determining how our cells express themselves and is vital to produce certain hormones and neurotrsmitters (messengers in the brain). About 70% of the population is vitamin D deficient.

Vitamin D helps to absorb calcium and in turn creates strong bones and teeth, also helping to prevent osteoporosis and osteomalacia. 

Food that are packed full of vitamin D3:

  • Cod liver oil (1TBS 1,360 IU)
  • Salmon (100g 360 IU)
  • Mackerel (100g 345 IU)
  • Whole eggs soft boiled (vitaminD is found in the yolk 25 IU)
  • Milk (250ml 98 IU)

If you expose 20% of our skin to sunlight for up to 10 minutes a day all year round without any SPF sunscreen that would be enough to absorb adequate amounts of vitamin D. The fairer your skin the less time you need in the sun to activate vitamin D synthesis.

Deficiency or insufficiency of natural sunlight and vitamin D has been associated with the following conditions:

* adrenal insufficiency

* Alzheimer's

* allergies

* autoimmune disorders including multiple sclerosis and rheumatoid arthritis

* cancers of the colon, breast, skin and prostate

* depression, seasonal affective disorder (SAD)

* diabetes, Type 1 and 2

* gluten intolerance, lectin intolerance

* heart disease, hypertension, Syndrome X

* infertility, sexual dysfunction

* learning and behavior disorders

* misaligned teeth and cavities

* obesity

* osteopenia, osteoporosis, osteomalacia (adult rickets)

* parkinson's

* PMS

* psoriasis

Daily recommended intake of vitamin D is around 5,000 IU.

So adding a little more fish to your diet, supplementing with vitamin D3 daily plus spending a little bit of time in the sunshine each day and you will be on your way to a healthier life. 

Ask your trainer for more info or call us on 02 9954 5348


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