A Very Different December

However, this year after multiple lockdowns and gym closures we are finding people are keener than ever to continue their progress or regain the fitness that has been chipped away by increased time at home and decreased access to exercise facilities. The summer months have meant many people were able to take their training outdoors and adapt their exercise to the limited equipment available. Now British winter time is full effect the appeal of an outside workout has greatly reduced and people are once again returning to gyms.

As the world starts to re-emerge from the Covid-19 pandemic, health and fitness has never been so relevant. Obesity and general poor health have been linked to a much higher risk of serious effects from Covid which has bought the need to take personal responsibility for health back to the forefront of many conversation’s. Gyms all across the country are a natural starting point for many people in their journey to regain the fitness levels they once had or to shed the excess weight that has gradually creeped on over the year’s. December this year will be like no other, with limited social events and increased awareness around health, new years resolutions will be starting earlier than ever. Many people will be heading into the new year with their fitness journey well under way, minus the usual festive pounds.

Nutrition also plays a key role in maintaining a healthy lifestyle and during the winter months supplementing with additional vitamins can have a hugely positive effect. There are numerous immune and health boosting supplements on the markets these days but which one if any, should we really be taking? A life-long resident in your winter supplements basket should be vitamin D. Responsible for a multitude of health benefits, our skin typically synthesises it after exposure to sunlight, although only very low levels can be manufactured from September to March. Technically a hormone, vitamin D helps maintain healthy bones, regulates our mood and can support optimal gut health functioning.  Vitamin D has shown to be supportive of the innate arm of our immune systems (the part of the immune system we inherit from our parents) and has also shown to be protective against autoimmune diseases like rheumatoid arthritis and multiple sclerosis. Seen as such a key ingredient in optimal health, the NHS are supplying the vulnerable and elderly with it throughout the winter as less and less time is spent outdoors. The current reference nutrient intake (RNI) is 10mcg/400iu per day however supplementing with 2000iu per day is not uncommon as a maintenance dosage. Individuals with darker skin will also need more as their skin contains less melanin needed for the synthesis of the vitamin.

Zinc is an important mineral needed for over 300 different enzymatic processes within the body. The trace element plays a big role in helping us break down the protein that we eat, regulating our thyroid by converting thyroxine (T4) into the more potent triiodothyronine (T3) and is a cofactor in producing the ‘happy hormone' serotonin.

As alcohol consumption increases over the festive period, our levels of zinc will dramatically decrease as it is also responsible for our alcohol breaking enzyme alcohol dehydrogenase. Coupled with the fact that regular exercisers and men in particular will deplete their stores faster through sweat and semen production, if low levels of zinc are present to break down alcohol, this places a great burden on the liver to function optimally. Getting zinc from food alone is typically achieved through consumption of meat products, oysters, shellfish, liver, legumes, nuts and seeds however supplementation can be beneficial if the demand is greater as mentioned above.

Age related macular degeneration and osteoporosis are two conditions which have both been shown to benefit from zinc supplementation suggesting that the older population should be mindful as well.