In fact, this goes for all of the people living above 37 degrees latitude.
The change in Daylight Savings Time will happen on October 25th, meaning the dark hours will get longer and daylight will be limited. Also the weather will force us to spend time more indoors, also do more training in a Crossfit box rather than doing sports outside, and exposing our bodies (in most cases) to artificial light only.
All this restriction will have consequences on the amount of vitamin D our bodies will be able to produce. This is important.
Winter depression? No, it’s called vitamin D deficiency.
Our bodies produce vitamin D naturally by sunlight exposure. This is the most effective way. The recommended dosage is acquired by spending 10 to 15 minutes, three times a week in sunlight (without sunscreen). This comes down to about 15 micrograms per day.
You can also get vitamin D from foods, however your body will not be able to get as much from it as from sunlight.
Vitamin D plays an important role in bone and teeth-health, calcium absorption and immune system function. It is also linked to the brain. Some of the receptors in your brain are receptors for vitamin D, and those are the ones which are located in the part of the brain that regulate your mood. Research has shown a link between low levels of vitamin D and depression.
What to do to get your vitamin D levels to a healthy range
First, spend as much time as you can outside. Take a walk during lunch breaks, train Crossfit outdoors (as much as possible) and commute to work by bike (if possible).
Secondly, eat foods that are high in vitamin D:
- fatty fish
- egg yolks
- shellfish
- cheese
- mushrooms
- fortified milk
- beef liver
- cod liver oil
And third: Take an oil based vitamin D supplement. Vitamin D is a fat-soluble vitamin, so your body absorbs it better this way. There is no need to take a supplement every day, but it certainly helps you get through the dark winter days and keeps your Crossfit training on point.
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