Time to Shine – Matt Kendrick



Having done literally hundreds of nutritional consultations, the common themes I see in people range from tiredness, stubborn excess weight and aching joints to more serious conditions such as heart disease, cancer and diabetes.

Up until recently, we have little understanding as to why we are suffering in one form or another with prescribed medication the typical approach. But what if, what was ultimately causing the sickness was something as simple as a deficiency in a vitamin or mineral.

The first of these deficiencies is Vitamin D, which is actually a hormone, not a vitamin. Recent medical research has shown the connection between this deficiency and 17 types of cancers, including breast, colon and prostate. Not only this, but also coronary heart disease, diabetes, M.S, ME, osteoporosis, strokes and auto-immune disease. So how is it that so many people are still in the dark?

Let the Sunshine in

Perhaps it has much to do with the fact we are told particularly by the dermatology community about the dangers of sun exposure and its role in skin cancer and premature aging. We now shield ourselves before starting the day, with most cosmetics now containing sun protection.

Unfortunately, no recommendations for vitamin D supplementation are given alongside the warnings of sun exposure. We have evolved from living naked near the equator to, migrating to northern hemisphere’s covered with clothing all year round.

So how may Vitamin D protect us from disease?

In Cardiovascular disease deficiency of vitamin D affects the muscle lining of the blood vessels creating inflammation and calcification of the
vascular wall. It also affects the central part of the endocrine system that controls blood pressure, affecting the risks for heart disease and heart attack in particular. Vitamin D can help cells turning cancerous die when they are supposed to.

The Vitamin D council founder and expert Dr John Cannell states that as sun avoidance became the norm, the rise of insulin-dependent diabetes reached epidemic levels. It is far more likely to be diagnosed in autumn/winter and less likely during summer months. Children in Finland are nearly 400 times more likely to have insulin-dependent diabetes than children in Venezuela. In the winter, the sun in Britain is barely strong enough to make the vitamin, and by spring, scientist say at least 60% of the population is deficient.

There are three different types of ultraviolet light – UVA, UVB and UVC. It is only UVB that stimulates the skin to produce Vit D.

So What Can We Do?

Just as we require the right kind of fat and salt for survival, we need the sun in moderation too, as this is our best source of Vitamin D. We need to create a sensible safe approach to the sun, where we take into account which skin type we are:

Type 1 – Skin that always burns, never tans, and is extremely fair.

Type 2 – Skin that always burns, occasionally tans and is considered fair.

Type 3 – Skin that occasionally burns, gradually tans and is considered medium

Type 4 – Skin that rarely burns, always tans, and is considered olive

Type 5 – Skin that seldom burns, always tans, and is considered medium to dark

Type 6 – Skin that never burns, always tans darkly and is considered dark

Type 1 and 2 skin could expose safely between around 10 and 20 minutes, types 3 and 4 between 20 and 30 minutes and 5 and 6 between 40 and 60 minutes. Adjust 10 – 15 minutes less between June and August.

Now be aware, we generally get no real sunshine up to 9 months per year, and now you see a real need for supplementation.

1 – 12 year old 1000 – 2000 iu per day
13 + 1500 – 2000 iu per day
Pregnant women 1400 – 2000 iu per day

Please note the importance of whole food nutrition, alongside the recommendations above.
The terrain inside our bodies is so crucial to the health on the outside.

According to a new review of research, evidence suggests that adequate treatment of vitamin D deficient athletes could dramatically improve their performance. Activated vitamin D is a steroid hormone which regulates more than 1,000 human genes.

Please note the importance of whole food nutrition, alongside the recommendations above.
The terrain inside our bodies is so crucial to the health on the outside, meaning we need to eat food as close to its natural form as possible. Primarily vegetables, salad, fruit, whole grains, wild fish, nuts and seeds. Sound boring?! It doesn’t need to be, at MK Fitness we have customised simple recipes that taste great and can be made in no time.


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