WOD
Snowday Eva
Complete 3 rounds for time of:
50 Double-unders
30 Kettlebell swings, 70#/55#
30 Pull-ups
Yasi doing pull-ups for two!!!
I'm going to share. I went to the doctor this week for my annual physical (you guys get regular check-ups, right?). Since I had to get some blood work done as part of the physical, I asked them to test my vitamin D levels (the 25 (hydroxy) D test). Why? I've read about several studies related to vitamin D. Some studies like this one talk about the prevalence of vitamin D deficiency. Talking to my doc, he said that even though we're a lot closer to the sun here in Colorado, when it's cold we bundle up and when it's hot, we lather up in sunscreen. This keeps the body from making enough of it's own vitamin D. Although we can get some from foods, that mostly comes from fortified foods like cereals, milk, and other dairy-based foods. If you eat paleo, you're getting very little from your food.
What if we're deficient? Here's some of the good things vitamin D does for us courtesy of Mark's Daily Apple:
It regulates the levels of calcium and phosphate in the bloodstream, and it promotes the mineralization and growth of bones, working together with calcium, vitamin A, and vitamin K2. Severe deficiency can cause rickets.
It plays a massive role in the immune response, activating and “arming” the killer T-cells for defense against infections and bacteria.
It modulates the expression of genesthat regulate cell proliferation, apoptosis, and differentiation, suggesting a potential role in cancer incidence. Epidemiology suggests links between vitamin D deficiency and most cancers, including breast, colorectal, and pretty much all the big ones.
It reduces systemic, chronic inflammation.
Need more convincing that vitamin D is good:
Vitamin D may protect against both Type I and Type II diabetes.
Low D may contribute to chronic fatigue, depression, and Seasonal Affective Disorder.
Parkinson's and Alzheimer's sufferers have been found to have lower levels of D.
Low levels of vitamin D may contribute to "Syndrome X" with associated hypertension, obesity, diabetes, and heart disease.
The items above came from a great post on Vitamin D at Lift Big, Eat Big (this is a great blog – if you've never been here, check it out. It will make you want to back squat). One factor that we could all relate to is vitamin D's impact on performance. This study, which was a review of available literature, concluded that peak athletic performance seems to be met at 50 ng/ml as well as protect against both acute and chronic medical conditions. What is that peak athletic performance? How does strength, speed, endurance, balance, and reaction time sound? I like those things and want them to get better!
So my results? 22 ng/ml. That is reallylow. We should be shooting for 50 to 100 ng/ml depending on who you ask. So I followed doctor's orders and went out and bought some Vitamin D3 supplements (2000 IU)! We'll see what happens. If the performance aspects listed get better, I'll be happy. But to be honest, sometimes the most important things are the ones we don't measure by the stopwatch or loads being moved – cancer prevention, reduced cellular inflammation, regulated insulin levels, etc. This is not a call to action to head to the nearest pharmacy and load up on vitamin D. However, the next time you're headed in for a physical, consider asking for a vitamin D test and see where things are at.
Yasi impresses me everyday! INCREDIBLE!
She totally amazes me as well. Definitely motivating.
I take Vitamin D3 too and see a HUGE difference in energy when I do. Our whole family takes more in the winter months to help with immune system boost.
One of the major causes of Vitamin D deeinifccy is insufficient exposure to sunlight. For this reason, people with indoor lifestyles as well as people living in regions with less sunlight are more likely to have lowered vitamin D levels. Certain health conditions and medications may also inhibit absorption or increase metabolism of the vitamin.Your mom can raise her vitamin D level by spending at least 20-30 minutes in the sun every day or taking pill supplements. Depending on the specific cause of her deeinifccy, the strength of the supplement will vary:-Inadequate sun exposure: 50,000 IU per week for 8 weeks-Malabsorption caused by health conditions: 50,000 IU every day or every other day-Medications that increase vitamin D metabolism: 50,000 IU every 2 weeks for 8-10 weeksFoods rich in vitamin D, such as pickled herring, canned boned salmon, and mackerel, will also help.While red meat does combat iron deeinifccy, other dietary staples such as bread and other starches inhibit the absorption of iron. Additionally, excessive blood loss and certain chronic diseases may also lead to lowered iron levels. During their childbearing years, women lose twice as much iron as men from menstruation and pregnancy. Consultation with a doctor will help your mom to uncover the particular cause of her iron deeinifccy. In the meantime, meat and ferrous sulfate supplements will increase the iron in her system.