Fitness & Wellness

How To Reward Yourself After A Tough Workout

How To Reward Yourself After A Tough Workout

It takes time to get fit, but that doesn’t mean you have to wait until you achieve your goal to reward yourself. You can give yourself a special something after you’ve completed a tough workout, too. It takes some tough steps to get to your final weight loss or fitness goal and those achievements deserve to be recognized. Giving yourself a reward or two along the way can help keep your motivation higher by recognizing your hard work.

Don’t fall into the junk food reward trap.

A reward shouldn’t be in the form of junk food. That emphasizes that it’s the good stuff and that you’re depriving yourself. It’s especially bad if your ultimate reward is weight loss and can mean that you’re eating all the calories you burned and more. Instead, make your reward something tangible, like a new workout outfit. If that doesn’t fit your budget, have a savings jar where you put a few dollars in every time you have a tough and successful workout. It won’t take long to get enough money to buy that outfit without breaking your budget.

Take a soothing bath, take a nap, sit in a sauna or enjoy the pool.

If you have a sauna or pool available, give yourself permission to take an extra half hour for yourself and enjoy one of them. A luxury bath with bubbles, candles and infused water can also be another way to reward yourself. Enjoy that long relaxing soak or opt for simply watching a video while resting on the couch. Take a nap or if your budget can bear it, why not indulge in a massage?

Be proud of your accomplishment.

Sometimes, the biggest rewards in life come from successfully completing a challenge. If just knowing you’ve accomplished something isn’t enough, why not skip the next visit to the gym as your reward? That doesn’t mean you don’t workout but does mean you workout doing something you love. Instead of going to the gym, take a hike, bike to a friends house across town or go out dancing for the evening, dance every song. It can make working out more fun and rewards you with something active that also helps you get into better shape.

  • While junk food should never be a reward, a healthy meal can be. There are more and more restaurants that focus on healthy eating available. Explore your options and make reservations at the best health food restaurant in town.
  • Track your progress by taking pictures of yourself and recording your reps/sets and other pertinent information like level of difficulty in a journal. Take a few minutes to marvel at how far you’ve come as look back at your progress.
  • A post workout snack should contain carbs, protein and fluid to repair, refuel and rehydrate. Make that snack something you love. Is cottage cheese and applesauce a favorite? How about a Greek yogurt parfait with frozen or fresh fruit and nuts?
  • Enjoy time with family or friends. Nothing is better than taking the time just to be both mentally and physically with family and friends. Wipe your mind clean of all the “to do’s” and focus on the now time with them.

For more information, contact us today at LIV Fitness

How Exercise Helps You Reach Your Goals

How Exercise Helps You Reach Your Goals

Most people understand that exercise helps you become fitter and is important to reach your goals for weight loss, but it can help you reach other goals, too. First, let’s look at how it helps you attain weight loss goals. To lose one pound, you have to burn 3500 more calories than you consume. Exercise burns additional calories. It also builds more muscle tissue. Muscle tissue burns more calories than fat tissue does, so the more muscle tissue you have, the more calories you’ll burn 24/7.

Setting and achieving goals for fitness and achieving them can improve your self-belief.

It’s amazing how being successful in one area can affect all areas of your life. Whether your fitness goal was to bench press one and a half times your weight, run nine miles in an hour or lose twenty pounds, achieving your goal builds your self-belief and self-confidence. It transfers to other goals you may set that aren’t related to fitness, like getting a promotion, completing a specific task or finding the answer to a problem. That can help you throughout your life.

When you exercise, you clear your mind and boost your brain power.

Improved circulation does a lot for the brain. It improves functioning by sending oxygen and nutrient laden blood throughout the brain, which can boost your cognitive functioning. Exercise can improve neurogenesis. That’s the formation of new brain cells in the brain. At one time, it was believed you were born with all the brain cells you’d ever have, but now brain plasticity is understood and it’s known that people can boost their IQ and cognitive ability. Exercise also improves the hippocampus, which is the memory area of the brain.

You’ll boost your energy and get more done faster.

When you exercise regularly, you have more energy and won’t tire out in the middle of a task. Whether it’s mental or physical, you’ll be more likely to finish in less time. Your mood is also better when you workout regularly, since it burns off the hormones of stress and boosts endorphins that make you feel better. Everyone would prefer to work with someone who is more pleasant, so it can affect your social life and work life.

  • Getting fit and exercising builds mental toughness. Mental toughness is the ability to continue long after others have quit. Going the extra mile is often the difference between failure and success.
  • You’ll look more confident because of improved posture. It’s sad to say, but people often judge others by their appearance, so when you look more confident, others believe you have a reason to be more confident. That one change can open doors.
  • Besides your posture, exercise makes you look better. Not only will you feel better, but exercise can also trim off excess weight and help you look stronger, more capable and even years younger.
  • Exercise can help you sleep better. When you sleep sounder, you awaken more refreshed and feel better. A sound night’s sleep can make you more productive, too. It allows you to be more creative and focused.

For more information, contact us today at LIV Fitness

Reasons Why Exercise Is Good For Your Health

Reasons Why Exercise Is Good For Your Health

LIV Fitness in Dublin, CA, provides the best environment for people who want to get fit. Exercise is good for your health, so a program of regular exercise is important. Why is it important and just what does it do for the body? One of the first things it can do for you is help maintain a healthy weight. Obesity is now the leading cause of preventable deaths. It does that by turning stored energy, in the form of fat, into energy to move your muscles.

Exercise can keep you looking younger and help children build stronger bodies.

Keeping physically active used to be easy for children, but today, like many adults, free time is spent in front of a screen. Using a half hour to an hour a day for more active pursuits can make a huge difference. Your body is more than your organs and skin. It has a microbiome—colonies of microbes—which help all the systems. It offers stem cells that can become any type of cell when needed and it also has functions in place to protect the DNA. It’s a marvelous machine and exercise plays a role in all those things.

Your microbiome and stem cells benefit from regular exercise.

You might not even think about your microbiome, unless a round of antibiotics upset your digestion. It’s the microbes that are found on the skin and in all parts of the body, but especially in the digestive system. The microbes help digest food and provide enzymes that trigger many functions in the body, including altering your mood. You may have heard of stem cells, but though only of fetal cells, when in reality, even adults produce stem cells. Exercise helps produce more beneficial microbes, while also boosting the production of stem cells to help repair the body.

Exercise can help improve muscle mass.

Around the age of 35, most people start losing muscle mass. Strong muscles are important for energy and to maintain bone health. The muscles tug on the bones, which causes the bones to intake more calcium to remain stronger. That helps prevent osteoporosis. While estrogen can also improve bone health, after menopause, the amount in the body reduces, making post-menopausal women more prone to the condition. Maintaining muscle mass is also important to prevent injury from falls and maintain independent living.

  • You’ll reduce the risk of diabetes when you workout. Studies show that doing strength training for four months not only lowers body fat and builds muscle tissue, but it also helps regulate blood glucose levels and improves insulin sensitivity.
  • Exercise can help you deal with painful issues and even eliminate pain. Whether it’s back pain or arthritis, exercising can help reduce the pain. In cases of back pain, it’s one of the go-to treatments.
  • Exercise protects the cells. Your DNA has its own protection that keeps it from unraveling called telomeres. They work like the aglet on shoelaces. Exercise helps make the telomeres longer, allowing it to replicate more.
  • Your posture plays an important role in overall health. Poor posture can cause difficulty breathing, back pain and even acid reflux. Exercise helps improve your posture and gives you a more confident appearance.

For more information, contact us today at LIV Fitness

Benefits Of Zinc And Your Immune System

Benefits Of Zinc And Your Immune System

At LIV Fitness in Dublin, CA, a lot of interest in diet and the effects on the immune system developed during covid-19. Individual supplements or consuming foods high in certain nutrients like zinc and vitamin D were often the center of those investigations. Studies show that having adequate zinc in your diet can help boost your immune system and that a deficiency in zinc can make you more susceptible to illness. No matter what the nutrient is, there’s a negative effect if you’re deficient. On the other hand, taking too much can also create a problem. How do you balance it? You eat healthily. While you can take too many supplements, it’s hard to overdose on a healthy diet.

The benefits of zinc have been known for decades.

Zinc supplements can be used under certain conditions, when even healthy diets don’t provide enough zinc. For instance, impressive results come from taking lozenges or syrup with zinc in the first 24 hours of a cold. It’s been shown to help shorten the duration of the cold. Other research shows that people with macular degeneration can benefit from increasing zinc levels to slow the progression of the disease. Zinc can even boost wound healing.

The lack of zinc can affect the cells that provide immunity.

There are two types of immune systems in your body, the innate or general immune system and the adaptive or specialized immune system. While they work together, they each do different things. The innate system is the first line of defense and handles issues like killing bacteria that may have entered through a cut or forming a barrier to prevent bacteria from entering, for example skin or mucus. The general immune cells activate the specialized cells if the germs get into the body. If you lack zinc, not only does it affect your immunity, but it also alters the cell defense and increases the potential for inflammation. Zinc plays a role in both the creation and maintenance of immune cells, both innate and adaptive.

Most people will benefit from eating foods high in zinc, but a few groups might need more.

The foods that contain the most zinc include meat, shellfish, legumes, seeds and nuts, eggs and dairy. Legumes need special processing to reduce the phytates that affect zinc absorption. Some groups tend to be more susceptible to zinc deficiency, such as vegetarians, children, older adults pregnant and lactating women. For children, zinc deficiency may occur from diet. While an unhealthy diet is one cause, too much vegetable acid salts and crude fiber in cereal or too many refined foods can be the cause. In seniors, diet is also a problem, but so is reduced absorption.

  • If you follow a plant only based diet, you need approximately 50% more zinc, due to reduced bioavailability. It comes from increased phytate, iron and calcium.
  • Zinc is the driving force behind hundreds of chemical reactions throughout the body. It helps reduce oxidative stress and is necessary for neurotransmitters in the brain.
  • Nursing home studies showed administering zinc to patients could reduce the potential for pneumonia. Combining zinc with a nutrient dense diet can also slow the aging process.
  • You need zinc every day to function properly, since the body doesn’t store zinc. Our meal planning service can provide you with a diet that will provide the necessary daily zinc.

For more information, contact us today at LIV Fitness

How Sleep Affects Your Immune System

How Sleep Affects Your Immune System

I’ve seen people who get every cold and flu that’s making the rounds, yet who also eat healthy meals and get adequate exercise. When they ask for help to boost their immune system, after the traditional dietary questions, I ask about their sleep habits. In most cases, these people aren’t getting adequate sleep. They claim they have too much to do for that to happen, yet they end up spending days in bed, unable to get tasks accomplished. One of the factors for a healthy immune system that’s often overlooked is lack of sleep.

What happens when you sleep?

Understanding why sleep is important for good health requires knowing what sleep does for your body. Cytokines, a protein created by T cells, provides a strong immune response when infection or inflammation occurs. They’re created while you’re asleep. They’re also released during sleep. If you don’t get adequate sleep, not only won’t you make them, those that are made in the short time frame when you do sleep won’t be released.

You’ll eat healthier and maintain your weight better when you get adequate sleep.

People who are overweight or obese tend to be more susceptible to disease. It’s more than just heart disease or high blood pressure, it can include viruses, too. Lack of sleep affects your hormone balance between leptin, the satiety hormone, and ghrelin, the hunger hormone. It suppresses the creation of leptin and increases ghrelin. That causes you to eat more. Lack of sleep also tends to make you crave instant energy from sugar and highly refined foods. You’ll eat more and less healthily.

The body needs sleep to do its work.

If you lack sleep, it stresses your body, producing hormones like adrenaline, cortisol and noradrenaline. These are pro-inflammatory and can inhibit the effectiveness of T-cells, which stick to cancerous cells and cells that are infected with viruses. In order to be functional, T-cells require the ability to stick to cells. Sleep lowers the amount of stress hormones, allowing the transmembrane receptors that facilitate the stickiness of T-cells to function and giving more direct contact that boosts the immune reaction.

  • Not only is the amount of sleep important, so is the quality of sleep. Don’t sleep with lights on or the television. It’s especially important for older people who feel less rested after adequate sleep.
  • Not only does the stress response interfere with T-cell activity, but lack of sleep also increases the stress response. It triggers the release of hormones that are detrimental to your health.
  • To get the best quality of sleep, keeping your bedroom cooler is important. It’s important not to have too many covers. Your core temperature needs to be lowered to attain a deep sleep.
  • Just like scheduling exercise, you should have a sleep schedule that you keep even on the weekends. You should go to bed at the same time and get up at the same time every day to enhance your circadian rhythm.

For more information, contact us today at LIV Fitness

The Oil Debate - Olive Vs Avocado Vs Coconut

The Oil Debate – Olive Vs Avocado Vs Coconut

If you’re looking for the healthiest oil to use, and choosing from olive, avocado or coconut oil, you’ve narrowed your choices down to three very healthy options. All three are good oils to use and each has their own benefits and drawbacks. What it basically comes down to is your personal taste and making certain you get the oil that has the right type of processing in each group. For instance, choose extra virgin olive oil and extra virgin avocado oil that’s first pressed and cold processed. Coconut oil is removed from the meat of the coconut through a wet or dry technique. The wet method and first pressed is the healthiest coconut oil.

Olive oil and avocado oil are mostly monounsaturated fatty acids—MUFAs.

Monounsaturated fatty acids—MUFAs—are the most dominant type of fat in both olive and avocado oil. This type of fat is more stable when cooking, but has other health benefits, such as protecting the DNA, fueling the fires of the cell mitochondria and increasing the strength of cell walls. They improve and help regulate the immune system and are known for aiding in the prevention of breast cancer. MUFAs are also important for raising the good cholesterol—HDL, while preventing oxidation of bad cholesterol on vessel walls, causing blockage and lowering blood pressure, MUFAs improve blood glucose control and reduce insulin resistance, plus help burn body fat.

Coconut oil has a higher ratio of saturated fat to monounsaturated fat.

Coconut oil is about 90% saturated fat, compared to olive oil and avocado oil that’s 90% monounsaturated fat. It does, however, contain three fatty acids that are medium chain fatty acids, caprylic acid, lauric acid and capric acid. Those three medium chained saturated fatty acids make up 60% of the composition of coconut oil. Because the medium chained fatty acids—MCFAs—are easier to digest and metabolize, they provide quick energy and don’t store in the body, so they can enhance endurance. MCFAs enhance fat burning ability. Lauric acid and caprylic acid are antiviral, antifungal and antibacterial.

Are you using it for cooking or on salad?

When you cook with oil, there’s a point where the oil quits sizzling and starts to smoke. It’s called the smoke point but is really the burn point. When oil burns, it leaves an unhealthy residue. That smoke is an indication that the oil is breaking down and releasing chemicals to give the burnt flavor, while releasing free radicals. Coconut oil has a smoke point of approximately 350 degrees F. Extra-virgin olive oil is great for salads and stable for low to medium cooking temperatures between 350 and 400 degrees F, it breaks down if the temperature is hotter. Avocado is stable up to approximately 480 degrees F, so you can grill and fry with it.

  • Caprylic acid and lauric acid have been shown to be effective in fighting disease-causing microorganisms, such as escherichia coli, staphylococcus aureas, streptococcus mutans and helicobacter pylori, the bacteria responsible for ulcers.
  • Coconut oil helps protect the brain, due to the MDFAs. It helps people with epilepsy and those with Alzheimer’s by providing fuel for the brain that’s better than glucose. It’s also heart healthy and anti-inflammatory.
  • If you’re baking food avocado oil may offer the best option, primarily due to the taste that olive oil can have and the fact that coconut oil can also impart a coconut flavor. It’s all a matter of personal preference.
  • Avocado and olive oil enhance the antioxidants of garlic, onions, peppers and tomatoes and makes them more bioavailable. Coconut oil enhances omega 3 fatty acids and the absorption of calcium and magnesium.

For more information, contact us today at LIV Fitness

Best Workouts To Tone Legs

Best Workouts To Tone Legs

Who doesn’t want great looking legs? It’s a goal of both men and women. At LIV Fitness in Dublin, CA, our workouts focus on balance, variety and avoiding both plateauing and repetitive strain injuries. There are a huge number of exercises to help tone legs, some of which focus on thighs, while others on calves and ankles. If you’re trying to reduce the size of thighs or increase the size of calves to balance with the rest of the body, there are exercises that help.

Start with the ankle.

Do you have cankles? Cankles are ankles that are the same size as calves and particularly obvious when wearing heels. There are exercises that can change that appearance. Weighted calf raises are the perfect exercise for reducing the size of ankles and giving that sculpted look. Weighted calf raises, either using weights or resistance bands and stair calf raises using a five inch or larger stair, are two ways to shape your ankles. Jumping rope is also a great opportunity to shape ankles, calves and burn calories.

Calves need toning to look your best, whether you’re a man or woman.

If you have skinny legs and a great upper torso, whether you’re a man or a woman you’ll look out of balance. The term often used is chicken legs. By the same token, excess weight on the calves also deters from appearance. Some exercises help both. The calf raises that help eliminate fat ankles also help sculpt calves. You can adjust the positions of your feet to work all muscles. Ballerinas use five plie positions, which are basically squats with feet pointed open in different angles. You can modify your squats to get the same effect.

Thighs need to look sleek and not full of cellulite.

You won’t get rid of all cellulite with exercise, but you can make your thighs look smoother and more attractive. The answer is to get back to basics and do squats or lunges. There are numerous types of squats, but a goblet squat, keeping feet wider than regular squats, is one of the best. Your knees are facing outward, so when you squat, they go outward instead of forward. Doing lunges in all directions, side lunges, front and reverse lunges, tone all muscles in the thigh.

  • Weighted seated calf raises can be done at work or at home. If you have a baby, sit the baby on your lap to provide weight or use a heavy object. Push your toes to the ground and lift your heels to raise the weight on your lap.
  • To loosen your calves and tone your muscles, do calf stretches against a wall. Putting hands on the wall, place one foot about 12 inches behind the other foot. Bend the knee of the leg closest to the wall, pushing the heel furthest away down into the floor, stretching the calf.
  • Work all sides of the legs. If you’re up to it, jumping plyometric squats are excellent for the legs, but tough. Jump up and drop down to squat position, then immediately repeat. Explosive lunges also work all leg muscles.
  • Many leg exercises tone all parts of the leg and also the glutes. One exercise that’s good for legs, glutes and abs is the bridge. Lay on your back, knees bent and feet flat on the floor. Lift your hips off the floor and hold. Squeeze your butt cheeks together as you do.

For more information, contact us today at LIV Fitness

Will Processed Foods Make It Hard To Lose Weight?

Will Processed Foods Make It Hard To Lose Weight?

There’s a lot of different ways foods are processed and different types of processed foods. Just cleaning vegetables makes it processed. Not all processed foods are bad for you. In fact, in some cases, they may be healthier than fresh fruits and vegetables. Frozen fruits and vegetables without additives are picked at peak ripeness, so they’re packed with nutrients. However, those veggies and fruit on the grocery shelf are picked early and ripen in transit to the grocery store, often sitting on the shelf for several days. Processed foods with additives are a different group entirely and may be one of the reasons it’s hard to lose weight.

Processed foods may contain ingredients that affect your health dramatically.

For a long time, anything that came from vegetables and fruit was considered healthy. However, that was before food became a chemistry set. When people grew their own food or bought it from a local farmer, it was easier to know what was in the food. Today, the FDA requires manufacturers to put labels on food, but many people don’t read those labels. Even when you read the labels it’s not always understood how those additives impact health. High fructose corn syrup—HFCS, for instance, is one example that is added to food that sounds innocent, but it’s not.

It’s all about the body’s ability to utilize food.

HFCS isn’t a natural sugar. It’s created by adding an enzyme produced by bacteria to glucose to turn part of it into fructose. The mixture ends up 42% fructose and 53% glucose. While cane sugar, honey and natural sugars aren’t healthy for the body, HFCS is worse. The body metabolizes glucose in every cell, but only metabolizes fructose in the liver. Animal studies show it can cause fatty liver disease, contributes to hypertension, damage the brain and lead to excess weight gain. HFCS is in a huge proportion of processed foods since it’s cheap.

Food has changed dramatically.

Part of the research into food has been to make it more appealing to people, and another important role is to increase shelf life. To make bread more appealing and give it that stretchy quality, increasing the gluten in the grain was a huge benefit. Also milling out the bran and germ, leaving only the endosperm—the starchy part that lacks nutrients, made the bread more appealing, but definitely not healthy and far more fattening, since it doesn’t contain fiber, which makes you feel fuller.

  • Shelf life has become far more important in today’s food, since from factory to farm to you is a far longer trip than from garden to you. Ingredients that increase shelf life, like those used in processed meat
  • Eating a diet of ultra-processed foods often means you’re consuming more calories. There’s added sugar, little fiber and protein that helps keep you feeling full longer.
  • Additives like nitrates are in processed meats, which can cause increased blood pressure and cause other issues. It can cause weight gain and increase the risk of diabetes.
  • It’s not just food that affects weight, what you drink also has that effect. Soft drinks and fruit juices can boost calorie intake and spike your blood glucose levels, which can cause weight gain around the belly.

For more information, contact us today at LIV Fitness

Is The Paleo Diet Legit?

Is The Paleo Diet Legit?

If you’ve heard about the Paleo diet, but didn’t know what it was, you might wonder if it was good, a hoax or just another fad. It’s based on the diet that man might have eaten during the Paleolithic period—2.6 million years to 12,000 years ago. During that period of time, man was not agrarian and instead was a hunter-gatherer. Man didn’t eat grains, dairy, sugars, salts, oils, caffeine, alcohol or legumes, but focused on meat from wild animals, and what they could forage in the wild, like fruit, nuts and roots. The idea is to go back to the way man ate then to maximize digestion and benefits.

Actually, man ate quite differently from what Paleo enthusiasts proclaim.

The Paleolithic Era lasted about 3 million years and a lot changed over that course of time. It includes humans who were functioning more like animals to humans that used fire and tools. Diets did change. The geography of man made a difference, too, and food that was available in the local area varied. People living in areas closer to the equator, near lakes and oceans or in lush forests ate differently from those who didn’t.

Even the food sources were different from those used today.

Food sources have changed. They were hybridized by man to be more appealing and larger. Bananas once had seeds and corn had very few kernels. Wild cabbage was the wild ancestor of wild ancestor of Brussels sprouts, cabbage, broccoli, cauliflower, collard greens, and kale, which didn’t exist in the Paleolithic period. It was nothing like its descendants. We no longer have woolly mammoths for a winter stock of food, and the breeds of animals whose products are found in the grocery store didn’t exist. Animals were grass fed and not raised in factory farms, which also made them a healthier source of food.

The Paleo diet can still provide benefits, even if it’s not historically correct.

While you’ll never be able to truly eat like a caveman, it’s still a good idea to eliminate processed food from your diet. Cutting out food with added sugar is also a good idea. The Paleolithic diet also includes using the whole animal approach, which means organ meats, bone marrow and cartilage is used in the diet, which is also a good thing. The diet is filled with fruits, vegetables and seeds, but not oils and uses fermented food as part of the diet, both of which are good and part of a sensible diet for good health and weight loss.

  • The Paleo diet also cuts out grain and dairy. Whole grain, legumes and dairy are part of a healthy diet. They provide important nutrients for the body, plus whole grains and legumes provide fiber, which can fill you up to help you lose weight.
  • Unlike the average American diet, there were no chemicals in a caveman’s diet. However, even fresh fruit and vegetables may be modified and contain some pesticides. The food sources of early man were less bountiful, but far more nutritious.
  • Early man ate more food that was high in omega-3 fatty acids. Grass fed animals and their products contain more. Today, researchers are learning just how important that is for good health.
  • While the Paleo diet may not be historically correct, so it doesn’t take the digestive system back to the food man could digest easily, cutting out processed food, food with added sugar and food with white flour can definitely improve your health.

For more information, contact us today at LIV Fitness

Vitamin D Deficiency Could Be Causing Inflammation

At LIV Fitness in Dublin, CA, we help clients become their healthiest. That includes diet and exercise. The benefits of vitamin D and the problems caused by vitamin D deficiency became very obvious during the pandemic, with studies now showing that a lack of vitamin D might make a person more susceptible to more serious problems from the virus. Besides boosting the immune system, vitamin D also plays a role in reducing inflammation.

Vitamin D isn’t really a vitamin, but closer to a hormone.

The body can manufacture vitamin D and it acts like a hormone, making it more of a steroid hormone than a vitamin. People who lived in warmer climates seldom had a vitamin D deficiency in early times, but the realization that too much sun could cause skin cancer, constant use of sunscreen and a lifestyle that doesn’t expose people to the sun on a daily basis actually changed that. Modern lifestyle also changed things for those living in the north, who used to eat eggs from free-range chickens, fatty fish and even fish livers. All those things made up for the fact they didn’t get adequate sun for many months out of the year.

One of the functions of vitamin D is that of a hormone precursor.

Vitamin D actually inhibits the production of cytokines, which are inflammatory. It changes the immune response. Because of the introduction of vitamin D, the immune response changes, causing a modification of T-cells from those causing inflammation to ones that protect. Scientists believe that can lower inflammation and help reduce the risk of chronic inflammatory diseases or reduce their severity.

What are some of the signs of vitamin D deficiency?

D fights inflammation, aids in weight loss, increases serotonin, builds bones and teeth, influences fat distribution and boosts the immune system. There are several signs that you might need more time in the sun, more foods high in vitamin D or a supplement. It can cause muscle aches and pain, leave you feeling weak, show itself in poor dental health or bone health. Always consult your physician if you think you have a deficiency. A blood test will identify it or rule it out as the cause of your problem.

  • You can boost your body’s supply of vitamin D by spending ten minutes daily in the sun. It’s best if it’s between 11 in the morning and 2 in the afternoon. You can also increase food containing vitamin D, such as eggs, fatty fish and fortified food products.
  • The older you are, the more vitamin D you need. People under 70 need 600 IU a day, while those over 70 need 800 IU daily. Obese people need more vitamin D than those of average weight, although there is a theory that D deficiency may cause obesity.
  • If you’re fair skinned and choose to do safe sunning to increase your vitamin D intake, start with a minute or two and build from there. The darker your skin, the more sun you’ll require.
  • Chronic inflammation can be a contributing factor to a wide range of diseases, including heart disease, autoimmune disease and type 2 diabetes.

For more information, contact us today at LIV Fitness