Obstacle Mud Runner - issue 11

VITAMIN D HEALTH : WELLBEING 25 ForEliteAtheletes to FunRunners 01732 452404 here comes the sun... When it comes to this vital vit we tend to think of sunshine and warmer days. With the tease of Spring in the air it’s no wonder everyone’s moods are more uplifted but why do we need it? Roll on summer! VITAMIN D From about April to September is the most potent sunshine and we should be able to get all the vitamin D we need from safe exposure to the sun alone, the more skin we have exposed the more our bodies can synthesize. Outside of this time frame we don’t tend to get enough of these all-important UVB rays. Vitamin D is a fat-soluble vitamin which can also be found in foods such as: fortified cereals, egg yolks, red meat including liver and oily fish such as my favourites Mackerel and Salmon. It is responsible for increasing intestinal absorption of calcium, magnesium and phosphate. How much do I need? As adults, we generally need around 10 micrograms per day. If you don’t tend to see much sunshine or cover up when outside without exposing the skin to the glorious rays then you may want to consider taking a supplement. It might also be worth considering this during the winter months when the availability of good sunshine is significantly reduced, although you should be able to get all you need from a healthy balanced diet and getting outside. It’s worth keeping a food diary every now and then and working out your intake to make sure you’re getting enough. Vitamin D is essential for keeping bones, teeth and muscles healthy. It maintains skeletal calcium balance by promoting calcium absorption in the intestines and healthy bone growth and remodelling, a deficiency can lead to a decrease in bone density and put you at higher risk of conditions such as osteoporosis. A lack of calcium absorption will also affect your teeth and could lead to underdevelopment, gum disease and tooth decay. Muscle weakness is another symptom of vitamin D deficiency so it’s definitely worth trying to get in your daily dose whenever you can. You already know that exercise is good for you so it’s even better to know you can get out in the fresh air and sunshine and benefit beyond the actual exercise itself. If you think you may have a vitamin D deficiency, see your nutritionist, a GP or talk to a professional who may be able to give you further advice.