Whats the most effective recovery strategy from after a run?

A growing body of scientific evidence shows that vitamin D plays a crucial role in disease prevention and maintaining optimal health.  You have about 30,000 genes in your body and vitamin D affects nearly 3,000.  This is in addition to all the vitamin D receptors through out your body. Inflammation is the body's attempt at self-protection; the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens. While inflammation is a vital part of the body's immune response, it can also be problematic and plays a role in some chronic diseases e.g asthma, arthritis. Researchers investigated specific signalling events that vitamin D suppresses in order to inhibit inflammation.  Research published in The Journal of Immunology called it the "inflammatory cascade"; low vitamin D levels failed to inhibit the cascade while adequate levels did the job.  Researchers concluded that patients with chronic inflammatory diseases who are also vitamin D deficient may benefit from supplementation. Researchers in Turkey, reported in the international Journal of Rheumatic Diseases that chronic widespread musculoskeletal pain is improved with vitamin D.  Fibromyalgia sufferers and other patients with chronic widespread musculoskeletal pain were given 50,000 iu/week oral vitamin D3 for three months.  Afterwards scientists discovered decreases in pain, fatigue upon awaking, lack of energy, tender points and depression.  Significantly there were 30 Fibromyalgia patients at the beginning of the study and only 20 at the end! Next week I want to look at the relationship between low vitamin D levels and common ailments. References Zhang Y, et al. (2012). Vitamin D Inhibits Monocyte/Macrophage Proinflammatory Cytokine Production by Targeting MAPK Phosphatase-1. The Journal of Immunology.

1. http://www.hopkinsmedicine.org/heart_vascular_institute/clinical_services/centers_excellence/womens_cardiovascular_health_center/patient_information/health_topics/vitamin_d_and_the_heart.html

A recent randomised control trail looked at the impact of on acupressure on people with chronic lower back pain.  Researchers randomly assigned 67 participants with chronic low back pain into three groups

1. relaxing acupressure
2. stimulating acupressure
3. usual care

In the 1980's researchers made the first connection between vitamin D deficiency and some cancers in when they noted populations at higher latitudes (with less available sunlight) were more likely to be deficient in vitamin D, which is produced by the body through exposure to sunshine, and experience higher rates of colon cancer. Subsequent studies by tfound vitamin D links to other cancers, such as breast, lung and bladder. In a recent study, scientists reported that when women upped their vitamin D dosage, they were nearly one-third more likely to survive breast cancer, particularly for premenopausal women. The mechanism is vitamin D's ability to stop the reproduction of cancer cells.  Researchers examined 1,666 women with breast cancer and found that the more 25-hydroxyvitamin D (250HD, a blood biomarker for vitamin D) they had, the better their chances of survival.   It should be noted that this research does not mean that low levels of vitamin D cause breast cancer nor should women with breast cancer flock to the nearest beach to sunbath.  Having said that researchers did comment that extra vitamin D can't hurt. Another important review which came out in 2016 linking low levels of vitamin D and aggressive prostate cancer. Researchers from Northwestern Medicine disclosing that: "Deficient vitamin D blood levels in men can predict aggressive prostate cancer identified at the time of surgery. The finding is important because it can offer guidance to men and their doctors who may be considering active surveillance, in which they monitor the cancer rather than remove the prostate." One of the crucial things to note is that low vitamin D levels were found via blood tests before any sign of prostate cancer showed up, so checking vitamin D levels beforehand could be life-saving, and a much better alternative to begin taking it a problem is discovered. Researchers at University of California, San Diego School of Medicine report that higher levels of vitamin D -- specifically serum 25-hydroxyvitamin D -- are associated with a correspondingly reduced risk of cancer. The findings published in PLOS ONE  in 2016 found that raising your vitamin D levels (if they are low) can slash your risk of invasive cancers excluding skin cancer by 67%! References

1. Yao S, Kwan ML, Ergas IJ. Association of Serum Level of Vitamin D at Diagnosis With Breast Cancer Survival A Case-Cohort Analysis in the Pathways Study. JAMA Oncology. 2016
2. YA, N, et al. (2016). Associations Between Serum Vitamin D and Adverse Pathology in Men Undergoing Radical Prostatectomy. Journal of Clinical Oncology, 34: 1345-1349
3. Sharon L. McDonnell, Carole Baggerly, Christine B. French, Leo L. Baggerly, Cedric F. Garland, Edward D. Gorham, Joan M. Lappe, Robert P. Heaney .Serum 25-Hydroxyvitamin D Concentrations ≥40 ng/ml Are Associated with >65% Lower Cancer Risk: Pooled Analysis of Randomized Trial and Prospective Cohort Study. PLOS ONE, 2016; 11 (4)