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Things may be different this year, no work xmas parties, shopping online rather than in store, empty commuter trains, but one thing will remain consistent, it is getting colder. Shorter days and longer nights are truly kicking in and the lack of time we are spending in broad daylight is probably at an all time low as increased ‘working from home’ continues to take place.
December is usually a time when most people lose focus in the gym and exercise takes a back seat to the festive season. With eyes firmly fixed on New Years resolutions and plans to make a change in January, December can often become the lost month for fitness.
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.
This year has been turbulent to say the least. Lockdowns sandwiched in between periods of cautious living. There is no doubt that all our mental health’s have been challenged, to some degree or more. Working from home has meant saving time on commuting which ultimately shifts bedtime schedules an hour or two later creating poor routines and daily structure. Anxiety, depression and insomnia are all relevant conditions right now and we must be proactive in our approach to seek balance and health not just physically but also mentally. If we take this idea that the physical can improve the mental and the mental can improve the physical, the strategy we must implement should have a holistic approach to it and not neglect spending time working on our mental health.
From the moment you wake up and open your laptop until the moment you turn the TV off at night, your brain is constantly flooded with activity and never really gets to switch off until you’re asleep. Practicing mindfulness with things like meditation and breathing techniques may be the buzzwords of late but have sustenance behind them. Keeping our sympathetic nervous system (fight or flight) balanced with our parasympathetic arm (rest and digest) is the objective if we are to keep conditions like anxiety at bay.
We can also use herbs like Ashwagandha to support our nervous system. Touted as the Indian ginseng for its ability to work as a natural stress reliever, it has also shown to help enhance stamina and strengthen the immune system. Ashwagandha is usually taken in the evening as part of a wind-down routine.
