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Have you Lost your Health and Fitness Mojo since the Summer has ended?

September 7, 2022

Have you Lost your Health and Fitness Mojo since the Summer has ended?

Summer nights where healthy grilled BBQ meats are plentiful, you grab a nice fresh salad throw it together with some chicken and a jacket potato.
Or you sit outside to dinner in the evening watching the sun go down.
It’s only natural that when the nights draw in earlier and there’s less natural sunshine and daylight most of us find find ourselves reaching for the comfort food.
Grabbing a biscuit or two with a warm cup of tea or coffee, or reaching for another square of chocolate after dinner.
There’s no surprise at all when natural daylight diminishes the likelihood of us choosing foods we seasonally and habitually chose more of in summer months also declines.
Many of the population today find themselves struggling through the winter months with lacking motivation and a general lack lustre for day to today.
Your Best Version Yet slowly seems to be slipping through your fingers?
Did you know that many people begin to suffer with SAD (seasonal affective disorder) at this time of year. The symptoms usually start in the early autumn or winter and improve in the spring.
It's thought the winter blues, or seasonal affective disorder (SAD), affects around 2 million people in the UK and more than 12 million people across northern Europe. It can affect people of any age, including children.
The nature and severity of SAD varies from person to person.
Some people just find the condition a bit irritating, while for others it can be severe and have a significant impact on their day-to-day life.
The NHS give guidelines on suggested symptoms for SAD
  • a persistent low mood
  • a loss of pleasure or interest in normal everyday activities
  • feeling irritable
  • low self-esteem
  • tearfulness
  • feeling stressed or anxious
  • a reduced sex drive
  • becoming less sociable.
Other symptoms include
  • be less active than normal
  • feel lethargic (lacking in energy)and sleepy during the day
  • sleep for longer than normal and find it hard to get up in the morning
  • find it difficult to concentrate
  • have an increased appetite – some people have a particular craving for foods containing lots of carbohydrates and end up gaining weight as a result
These symptoms may make every day activities increasingly difficult.
Two relatively simple method to assist with the symptoms SAD or just that winter slump as recommended by NICE ( National Institute for Health Care Excellence) are
  • take plenty of regular exercise, particularly outdoors and in daylight
  • eat a healthy, balanced diet including foods with a high vitamin D content
Lower levels of vitamin D (the type you get from natural sunlight) can result in the thinning or brittle bones, osteoporosis, or frequent bone fractures. muscle weakness, particularly if there is an unexplained change in muscle strength. changes in mood, with people who have low vitamin D experience anxiety or depression.
And I think we’d all agree that we’d rather keep those things at bay.
In recent government studies it showed a whopping 1 in 5 of us are deficient in vitamin D during winter and autumn months which can be lined to our choices of food and the sources we get our daily dose of vitamin D from.
In spring and summer, most of us get enough vitamin D from sunlight on our skin and a healthy, balanced diet.
During autumn and winter the sun isn't strong enough in the UK to produce vitamin D. That means we have to rely on getting it just from the food we eat.
Because it's difficult to get enough vitamin D from food alone, many of us risk not getting enough.
Taking a supplement helps to keep levels of the vitamin topped up during the colder months.
Some suggestions for foods high in Vitamin D include
Top 10 Foods rich in Vitamin D
1. Salmon
2. Tinned Tuna
3. Mushrooms
4. Fortified Milk
5. Tofu
6. Yoghurt
7. Eggs
8. Pork Chops
9. Nuts
10. Beans
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.

But since it's difficult for people to get enough vitamin D from food alone, everyone (including pregnant and breastfeeding women) should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.

Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.

You may choose not to take a vitamin D supplement during these months.

The recommended daily amount of vitamin D is 400 international units (IU) for children up to age 12 months, 600 IU for people ages 1 to 70 years, and 800 IU for people over 70 years.

You cannot overdose on vitamin D through exposure to sunlight. But always remember to cover up or protect your skin if you're out in the sun for long periods to reduce the risk of skin damage and skin cancer.
Love and Light,
Nikki xx
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© 2024 Nikki Antonaccio
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