Until at least April, it is hard to get enough vitamin D, so here are some tips on how to supplement:
1.The most effective vitamin source is D3. D2 (often prescribed) will do, but isn’t as effective*.
2.Supplements of D3 are absorbed just as easily into the body as from dietary sources or from the sun*.
3.Cod liver oil contains lots of vitamin D, but take care not to over suplement due to high vitamin A levels*.
4.The average person can safely supplement with 5000iu´s*.
5.10,000 iU´s is the average persons maximum daily dose and shouldnt be exceeded*.
6.A study found supplementing with 4000iU´s of vitamin D was enough to bring a significant majority of adults out of vitamin D deficiency**.
7.Sun beds provide sufficient UVB radiation (required for vitamin D production in skin) even in short sessions*.
8.Not all D3 supplements are vegetarian friendly.
9.A vitamin D supplement is around 65 times cheaper than a boring 6 day budget holiday to Majorca and lasts around 2 times longer!*** That’s roughly 130 times more cost effective, and no drinking their dodgey water what don’t taste like what it oughta!
***Based on 100 doses/supplement and 6 days of casual sunlight making up for 49 days without sufficient sun exposure thanks to fat soluble vitamin D storage (study).
8 Vitamin D facts make Londoners want to supplement!
1. Vitamin D controls over 1000 body processes (including immune function, bone density and anti-ageing). (1,2)
2. 50% of UK adults are vitamin D deficient. (3)
3. Vitamin D production is optimal at midday, so the shorter your shadow, the more you make (relative to your height of course). (4)
4. In summer, two or three 20-30 minute exposures of mid-day sunlight/week is enough in the UK. (3)
5. You make less vitamin D from the sun the greater;
your skin is pigmented (if could take 15mins for fair skin, compared to 2 hours for dark)
your distance from the equator (3,5)
6. Clouds, sunscreen and air pollution all decrease vitamin D production from the sun. Glass completely blocks it! (4)
7. Between October and April, 90% of the UK don’t produce enough vitamin D from sun exposure, so must rely on diet. (3)
8. Few foods contain substantial vitamin D, oily fish, beef liver and egg yolks. (3,5)
Look out for the next article, how to supplement your vitamin D!
Alex Horne Chiropractic – Where the sun is always shining (from directly overhead). Don’t miss our special offer!
3) Pearce SH, Cheetham TD; Diagnosis and management of vitamin D deficiency. BMJ. 2010 Jan 11;340:b5664. doi: 10.1136/bmj.b5664
5) Vitamin D clinical guideline, NHS North of Tyne (2011)
To celebrate the launch of our brand new website, we are giving an exclusive special Chiropractic offer for new patients!
You will receive a 50% fee on a new consultation (includes; Full history, diagnostic and functional examination and diagnosis).
Just quote ‘AHCLAUNCH’ to each clinic upon booking. If it’s not for you, please feel free to share it with a friend!
Offer valid on bookings made before 11th March 2015.
Getting that familiar ache late into your run? After sitting for an hour? Or is it the final ascent of the Saint-Pourçain-sur-Sioule/Lyon Tour de France stage that gets you?
You might be structurally stumped, biomechanically bewildered or functionally f***ed!
Let’s assume that our technique is as fantastic as Bradley Wiggin’s sideburns were, and that in every activity we use the ‘correct’ muscles, whether you’re desk jobbing or holding the gymnastic iron cross.
At a given point from seconds to hours, those muscles will begin to fatigue, it’s inevitable.
But don’t worry; other ‘cheating, compensatory’ muscles will come to your rescue.
These will get the job done, finishing the race or getting you through to lunch, without collapsing in a heap.
Gee whizz the body is just super eh!
Not quite. These adaptations will work, but by compromising function; letting that knee grind inwards, straining your shoulders forward or de-activating your glutes.
It’s likely that most of us aren’t technically ‘perfect’ as we’d assumed, so niggles could be due to originally poor form weakening further. Regardless, if it is happening consistently, then it’s time to start finding that weak link!
By pushing yourself to a limit (whether recreational or professional) you can find this weakness, and work on it no matter if it’s big and general or small and technical.
Find your functional flummox with Alex Horne Chiropractic.
How long do you spend on one leg when you run?
With a decent pace the answer is ‘the whole time’!
So, all you seasoned runners should be able to stand on one leg fine then?
Let’s use a fast, easy test to examine your flawless and injury free technique (and check that hopefully special brew isn’t your pre-run drink of choice).
Standing on one leg, squat down and up with your raised leg behind you.
This is an exaggerated running stride. If you are unbalanced, get pain, poke your standing hip out, or your knee comes across, you are likely losing power and tempting injury*.
You may even find it is the source of a niggle you have.
Post a video of yourself or visit us for a full functional assessment.
Alex Horne Chiropractic – A hop, skip and a squat towards better performance.