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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

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13-09-2016 / 11:00

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Why you need vitamin D

What is vitamin D?

Vitamin D is actually a hormone. We makes this from a substance similar in form to cholesterol. Vitamin D is important to ensure that our immune system is working well. If we have a badly functioning immune system, we cannot protect ourselves adequately. This can result in sickness or, even worse, death.

We receive ninety percent of our vitamin D from the sun and only ten percent can be extracted out of our nutrition (meat, fish and egg). It is converted in the liver and processed into an active form by the kidneys.

What does vitamin D do exactly?

Vitamin D is the starter of many genetic reactions. Almost every body cell requires it. Specific functions are:

  • Keeping the mineral balance between calcium and phosphor in order: how much is extracted from the body when required and how much is stored in, for example, bones and teeth.
  • Cel differentiation: producing a cell and giving it a certain function.
  • Regulating the blood pressure.
  • Improving and managing your mood.
  • The health of your skin.
  • Steroid hormone balance: or ensuring that the oestrogen, progestoren, testosteron and cortisol ratios are in balance.
  • And finally to support the immune system: for example, improving the inherited defence system, helping to prevent auto-immune sicknesses by making sure the immunesystem doesn't stay unnecessarily active and thus preventing unnecessary immune reactions being activated.

Vitamin D is also advised in the case of the COVID-19 virus. But why?

Vitamin D helps in a preventative manner to ensure that the chances of infection are smaller. Also, if infected, vitamin D ensures that the serious complications are minimal and your recovery is faster.

Symtoms in the case of a vitamin D deficiancy

You can notice a vitamin D deficiancy in the following symptoms: tiredness, muscle weakness, cardiovascular problems, unsteadness, low libido, lower stress resistance, heavy PMS and menopause complaints, down/winter dip, osteoperose (low bone density), tooth decay, weak cartilage, pain when applying pressure to bones, symetric lower back pain, pulsing pain when applying pressure to breastbone or shins and insuline and leptine resistance.

Maybe you can recognise one or more symptoms. Tiredness is the most common. If you recognise other complaints as well as tiredness then it is handy to have a check up with your doctor.

Also ask for your levels so that you can see where you are within the range. The border levels of vitamin D in the blood are 50-120 nmol/L blood. If your level is 55 nmol/L blood then you may be feeling quite tired. The normal health system is based on the lower levels. You should, though, strive to reach an optimal level or a level where you feel healthy and fit. This level is by most people round the 100 nmol/L. 

How do you ensure that you are getting enough vitamin D?

Some people require extra help in getting enough vitamin D. Everyone above the age of 50 and people with a dark skin should use supplements the whole year through.

 What most people don't know is that to ensure that you receive enough vitamin D in the summer there are a few requirements:

  • First, you should be in the sun between 11/12:00-15:00.
  • Outside, not behind glass.
  • Preferably only 25% of the body should be covered, meaning shorts and t-shirts.
  • From may until September it is possible to receive vitamin D from sunlight.
  • The first 10-15 minutes (depends on the skin type) without suncream until slightly coloured (not red!). After this immediately apply suncream and/or move to shade. Suncream blocks the UVB rays which allows the production of vitamin D.

We shouldn't forget that most Dutch people have office jobs. Or, as is the case now, are working from home. Also jobs involving night shifts lessen the chance of being able to consume enough vitamin D in the summer months. Due to these circumstances it is often difficult to ensure that we can receive enough vitamin D. So remember this. If you are suffering from a winterdip, this may be why.

50-75 mcg vitamin D3 (Calcitriol) is ideal as a supplement. This also depends on your age and lifestyle. The older you are, darker your skin colour or how much time you spend inside can determine how much vitamin D you need as a supplement. Also if you are sick or have an auto-immunesickness then there is an increased need for vitamin D to calm the immune system.

This sounds a lot, but compare it to a day in the sun. Then you produce about (max) 250 mcg.

In short, vitamin D is, especially now, a mega boost for your immune system and energy levels!

Vitamin D boost? Buy vitamin D in your boutique. See here for more regarding our supplements.

 

 

 

 

 

 

 

 

 

Liefs Bodile

bbb coach & orthomoleculaire diëtist bij Foodstuff