Conquer the Winter Blues: Key Nutrients to Consider & Stay Healthy

Winter is fast approaching, as made apparent by the recent drop in temperature with the cooler mornings and evenings. By now, you thinking about your health and how to remain optimal over the cooler months. If you don’t have a plan of action yet. We are here to provide you with some quick practical tips for keeping you and your family healthy this winter.
Zinc
According to many pharmacists, zinc is the single greatest dietary supplement. Zinc is a vital nutrient for healthy immune function, energy, and metabolic regulation. Additionally, Zinc deficiency often means poorer absorption of zinc from high-zinc foods. A 2013 review on Zinc for treating the common cold showed once it was administered, zinc reduced the symptoms within 24 hours, and ultimately lessened the duration of the cold. The review identified zinc lozenges were widely studied, and at doses of 75 milligrams per day or higher yielded best results.

Practical Advice:
Am I deficient? Call into the studio for a quick test or your local pharmacy should also offer a zinc test. Other signs are: white spots on your nails, suppressed immunity and infertility.
• Include foods like red meat, chicken, Cashews, Oysters, and other seafood (crab, lobster, mussels) chickpeas and pumpkin seeds
• Try supplementing with Be Pure’s product – Zinc Restore.
• Men should aim to acquire at least 14 milligrams per day (key for male reproductive health), and women should aim for 8 milligrams.

 

Vitamin D
The Vitamin is mostly obtained through direct sunlight, but also from foods like oily fish and walnuts. A study this year reported that Vitamin D is essential in protecting against respiratory infections and in the prevention of the common cold. Additionally, It is believed Vitamin D boosts levels of antimicrobial peptides (natural antibiotic) in the lungs, warding off the infection.

Practical Advice:
• Increasing intake of oily fish, walnuts, eggs and liver.
• Expose your skin to sunlight for at least 10min/ day
• To obtain sufficient amounts of the vitamin through diet alone is tough so it is key especially through the winter months to supplement.

 

Echinacea
Echinacea is known for its effects on treating the common cold, A 2014 study concluded that Echinacea reduced the chances of catching a common cold by 58%. It can also reduce its duration by 1 ½ days.
Practical Advice:
• Try supplementing with Echinacea Capsules. A good New Zealand brand we suggest is Kiwiherb. You can find them at www.kiwiherb.co.nz

 

Vitamin C
When we think Winter, Vitamin C is always at the top of people’s list for treating the common cold and its symptoms. In 2013, a review of dozens of studies on the effects of Vitamin C in treating the common cold found that it reduces the duration by up to 8% in adults, and 14% in children. This translates to approximately 1 less day of symptoms, in a cold that persists for a week. The studies also found those people under intense physical stress through an exercise like marathoners and skiers, were about half as likely to get colds as those who did not supplement with Vitamin C. Vitamin C works as an antioxidant to protect our bodies from damage.

Practical Advice:
• Dose with a minimum of 200 milligrams daily from different sources.
• Include these foods to ensure a diet rich in Vitamin C: Blackcurrants; Broccoli; Kiwi fruit, Citrus fruits.
• Supplement with BePure’s Super Boost C. Highest quality source of vitamin C I have found.

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Finally, the rebrand of Taylored Health and Performance is here as you can see from the logo’s above. It was time for a change and update of my logo to better suit our training and Philosophy.

 

 

18493825_10207667486678965_367652992_oSports Innovation Foru
This month I attended an event on innovation in sport. It gave me a great insight into some of the new exciting technologies that are coming through. Attending the event I had the opportunity to connect and listen to some of NZ’s top sports innovators from Nike, Microsoft along with other top NZ innovators and companies. New Zealand is looking to have a bright future, aiming to be the global hub of sports innovation.

 

 

Taylored Health Conquer the Winter Blues

Article of the Month: Conquer the Winter Blues

Winter is fast approaching, as made apparent by the recent drop in temperature with the cooler mornings and evenings. By now, you are thinking about your health and how to remain optimal over the cooler months. If you don’t have a plan of action yet. We are here to provide you with some quick practical tips for keeping you and your family healthy this winter.

 

 

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Ben Warren – BePure

Another enjoyable evening at Ben Warren (BePure) seminar. The day following the seminar, I had Ben & Jack call into the studio for a mobility session, to help them out with a few of their movement issues.

If you are not aware of who Ben is, I would highly recommend you check him and BePure out! He is one of New Zealand’s leading nutritionist and is doing some amazing things!
https://www.bepure.co.nz/

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Client Spotlight:
Olivia’s Mardi Cup Success

It has been a pleasure working with Olivia and helping her exceed her expectation. Oliva is an extremely motivated young athlete with a bright future ahead. Here is what she had to say about her experience with Taylored Health & Performance:

“Within my first session with Luke he was quick to identify weaknesses and the underlying reasons behind my back pain. He picked up that I had a dairy intolerance, something that I was not aware of, by removing something as simple as dairy made such a significant difference to my health and in turn my performance. I approached Luke during peak season training leading into Mardi Cup. It was important that I was still able to train while fixing my lower back. Luke was considerate of this and catered a program to suit, putting systems in place to counter the effects of the training. Since partnering with Luke, I have picked up a national under 18 title and most importantly been able to compete in the sport I love without injury.”