You are what you eat?
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With the season change fast approaching, we all could use that extra boost in our system. Supplementation may be exactly what your body needs at this time. Although eating healthy can definitely aid in a properly functioning body, most people are too focused on “what not to eat” and forget to incorporate healthy foods containing necessary vitamins and minerals. Some important vitamins and minerals to include at this time are vitamin D, Omega 3 and Magnesium.
As the season is changing the sun is fading and our bodies are not getting as much vitamin D from sun exposure as they do during the summer. Since our skin is not being exposed to the sunlight as much, our storage of vitamin D is being broken down and utilized within our bodies, which may lead to vitamin D depletion. Symptoms of this may include; getting sick more often, fatigue, painful bones and back, feeling depressed, muscle pain, and slow wound healing. Supplementing with vitamin D can help to produce an adequate amount of Vitamin D and prevent these symptoms from occurring. Most people are vitamin D deficient, which is why supplementing may be a good idea. Vitamin D helps the body maintain healthy bones and teeth, aids in cardiovascular health, regulates insulin levels to manage blood sugar balance and boost the immune system, brain and nervous system.
Omega 3 fatty acid is an essential nutrient, meaning we can only obtain it through the diet. A good way to ensure you are getting a sufficient amount omega 3s is to supplement with it. Omega 3 fatty acids contain DHA and EPA, both acids are used to help with heart health. More specifically it can help to lower blood pressure, reduce cholesterol, decrease the buildup of plaque within the arteries and reduce the risk of heart attack and stroke. Omega 3s can also help fight anxiety and depression, improve eye health, promote healthy brain growth for infants, fight inflammation, reduce fat within the liver, improve bone and joint health, can help improve sleep and is good for the skin. It has so many benefits and functions and is therefore a necessity within the body so if you’re not consuming enough omega 3s, I highly suggest supplementation.
Magnesium is an essential mineral that is required within the body in large amounts. 65% of it is found in your bones and the rest is in your cells as well as some within your blood. It is the fourth most abundant mineral in the body and is needed for over 300 enzymatic reactions in the body. These functions include; metabolism of food, synthesizing fatty acids and proteins and transmitting nerve impulses. Magnesium helps to reduce premenstrual symptoms, prevent bone issues, aid with the cardiovascular system as well as diabetes, can prevent and relieve migraines and relieve anxiety, can boost exercise performance and help to fight depression.
Supplementation, although not always necessary, can really help the body achieve and maintain optimal health even for those who obtain a well-balanced diet. For those who aren’t eating optimally, I would highly recommend supplementing with vitamin D, Omega 3 and Magnesium as they acquire so many health benefits that can really be beneficial during this change of season. It’s a great time to make healthy changes, not only to prevent illness but to achieve optimal health.
CrossFit Closer is now carrying the line 5Star on site which includes these 3 supplements. If you would like to have a custom supplement schedule tailored specifically to your needs feel free to contact me or book through mind-body!
- Jamie Shaw, CNP
These drinks are causing more harm than they are good. A quick and easy solution to this is to create your own natural electrolyte drink using the ingredients listed above. If you’re still unsure about this natural recipe and how it helps, here is a breakdown of these ingredients and how they are helpful post-workout.
Coconut water is a great electrolyte drink as it contains more potassium and sodium than any other sports drink and is great for rehydrating the body. Potassium is required post-workout to maintain water balance. Sodium post workout will help to prevent weakness, muscle cramping, nausea and headaches. The Himalayan salt or any other high-quality salt is added to increase sodium levels. Sodium is the highest concentration lost in sweat and therefore needs the highest amount of replenishment post-workout. The calcium and magnesium powder also helps to replenish the body of minerals. This is important because the body needs calcium for healthy bones and for preventing muscle spasms. Whereas magnesium needs to be replenished as it helps to metabolize food and therefore aids in energy production. Another benefit of magnesium is that it is used for relaxing the muscles. The lemon contains calcium and potassium as well, and will also help with the taste. The sweetener is used for taste and can help to boost blood sugar levels.
After a strenuous workout, the body loses lots of liquids, electrolytes and blood sugar. The idea is to rebalance your fluids and regulate neural activity and muscle function. By replenishing your electrolytes you are helping to rebalance your body and restore your body’s energy levels.