Even without the snow on the ground to confirm it we are now into our dreary Canadian winter months. A few weeks ago we will set our clocks back to adjust day light hours. These two things in conjunction really might create a little internal havoc for many of us and lately within our fitness facility we’ve been seeing it first hand.
Our body and many of its internal functions all revolve around our internal clock (circadian rhythm). I have written a past column about our circadian rhythm and how it is very involved in our ability to relax to a state of rest and recovery. Each year the time shifts really upset this clock and although the worst effects only last a few days, they may continue for some time. (Restlessness, inability to sleep well, loss of appetite, physical and mental fatigue) Also during the time change in this part of the world the shift in daylight hours sadly generally produces less sunlight.
You may have heard of SAD or Seasonal Affective Disorder, more appropriately referred to as the winter blues. Within our facility we have witnessed a number of individuals progress faltering and their enthusiasm for many endeavours beginning to dwindle. In these instances we really begin to scrutinize a person’s nutrition to look for possible reasons as to why the body seems to be overwhelmed. A casual conversation with one of my trainers brought up Vitamin D.
Because it is produced by the body as a by-product of UV exposure Vitamin D is not really a vitamin at all. Its correct name is cholecalciferol though it’s been called Vitamin D for so long that name continues to remain. Labelling it as a vitamin is still somewhat accurate because of its semi-essential status in the body, and especially for those of us living in a climate with a dramatic seasonal shift.
The lack of sunlight and extended UV exposure leaves many of us with fluctuating and diminishing levels of Vitamin D. Sometimes the symptoms of this can be a depressed and lethargic feeling, combine this with increased fatigue and lethargy from the reset of your internal clock and I believe you have the recipe for the winter blues.
Vitamin D upon closer review is very interesting. One of its most important functions is the absorption and metabolism of calcium. In our society we are already typically deficient in calcium and our growing consumption of caffeine continues to make this worse. In the grey winter months a depleted supply of vitamin D will prevent you from utilizing what little calcium you may now be getting. Disorders of decreased bone mass and density thrive in this type of environment.
Beyond its relationship to calcium vitamin D can also exude strong inhibitory effects so much so that the CBC recently published an article detailing recent studies from the Archives of Internal Medicine suggesting a moderate reduction in instances of breast cancer in women prior to menopause. The article went on to also detail the relationship of vitamin D to cardiovascular health and refer to another study showing that men with low levels of vitamin D may have an increased risk of heart attack.
Vitamin D does appear to be a powerhouse nutrient, and though it is something that we generally don’t give a lot of thought, since our body does the work given a little time in the sun, during these times of the winter blues it may be worth a look. If nothing else it may lighten your mood and put SAD to rest, and at the same time provide a little insurance against some our most current and more worrisome concerns. The typical dose of Vitamin D for the benefits outlined is about 1000 IU daily.
