#11. Alcohol

The Journal of Science and Medicine in Sports reported on recent research on the effects of alcohol and exercise. Men participated in strength training after a drink of vodka and orange juice or just the orange juice. The vodka made a difference in loss of muscle strength as much as 40%. Ms. Sass also reports that alcohol has been known to interfere with replenishing glycogen, your body’s carbohydrate reserve, which leads to lack of endurance the next day. In some studies glycogen reserves were down by as much as 50% 8 hours later.

My comment: I did a little research on this and need to do more. It’s amazing. I have seen so many times participants come to workout after even a little alcohol. It makes a difference.

#10. Vitamin D

Vitamin D production in the body is triggered by exposure to the sun’s ultraviolet rays. In a recent study Hawaiians who spend 20 hours in the sun (half without sunscreen) still had low levels of the sunshine vitamin. It has been reported that 60% of Americans have too little Vitamin D and 25% have really low levels. Low levels have been associated with health issues such as cancer and decreased muscle strength. Ask your doctor to test your vitamin D level to see if you need a supplement.

My Comment: Vitamin D is a fat soluble vitamin so self diagnosing is not a good thing. Ask your doctor to do a blood test to determine if you need a supplement.

Merry Christmas! I hope you are having a wonderful day.