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Complementary Fitness Newsletter 13 February

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Welcome to this week’s newsletter & updates:

In a recent article, I read that ‘exercise produces an anti-inflammatory response for up to 2 hours post-exercise, contributing to lower levels of depressive symptoms’.

Makes sense when we know that when exercising, blood flow to the brain increases and our body releases feel-good chemicals.

I mentioned before but thought I’d remind that I’d read a book and articles and listened to podcasts about balancing blood sugar and thought I’d remind you that (according to biochemist Jessie Inchauspe, author of Glucose Revolution) if we eat our food in a particular order, then we can lessen the glucose spike of that meal.

Jessie recommends that the ideal order to eat food in ie: eat vegetables first, then protein and fats second and starches and sugars last.

She says that if you’re planning on eating bread, rice, salmon, spinach or other veg that it’s best for blood sugar to eat the spinach/veg first, then salmon (or other protein) then rice and leave the bread till last.  That way we lessen the glucose spike ie it doesn’t rise as much or crash either.


She also recommends that when eating anything starchy or sweet, that we should eat it with some protein, fat or fibre which could be having some nut butter, avocado or butter on a slice of toast or having yoghurt and maybe some shelled hemp seeds along with berries or something sweet if you’re having dessert.


One of the hacks to flatten a glucose curve is to move after eating a meal so that could be moving our leg muscles and going for a walk or get up and do the dishes and do some casual exercise.  She says that what happens is that every time a muscle contracts, it needs energy to do so and the easiest place that our muscles are going to find this necessary energy is in the glucose in our bloodstream.  (maybe do a few squats…)

Last winter, I also talked about ensuring that we’re taking enough vitamin D.  In the summer, when we’re out and about, we can get vitamin D from sunlight but it’s more challenging in winter especially when we’re indoors, maybe hibernating and trying to stay warm.

Daily vitamin D supplementation is by far the most effective and reliable way to reach and sustain vitamin D sufficiency.  Leading health experts agree that consuming 5,000IU of vit D daily is ideal and to maintain whole body health.  The effective dosage amount depends on body weight though.  Ask your GP/pharmacist/nutritionist/dietician for info.


Interesting but I’ve also read that –

  • there’s a consistent link between higher levels of vitamin D and lower instances of depression


  • that vitamin D is a fat-soluble vitamin and hormone that helps our body absorb and maintain homeostasis (balance) of calcium and phosphorus, major building blocks needed to create and maintain strong bones and teeth. Ample vitamin D also allows these minerals to function properly in muscles so they contract and relax properly.


  • Vitamin D also supports the body’s response to inflammation, promotes cell growth and is critical for immune function. If taking a supplement, it’s ‘more effective to take Vitamin D3 because it has superior bioefficacy, bioactivity and stability compared to vitamin D2’ (according to an article in MindBodyGreen).


  • Vitamin D supplementation may lower diabetes risk for the more than 10 million adults with prediabetes (according to an article in & shared by @DrFrankLipman MD)


There’s also an interesting article on H&B’s website about the importance of vitamin D as we get older.  Apart from me, I know that a lot of you won’t be anywhere near 65, but it’s still good to know.

An over 65’s guide to vitamin D | Holland & Barrett (


The gut is known as “the second brain” because, woven into the gut, is the enteric nervous system – more than 100 million nerve cells that line the walls of your gastrointestinal tract.  This “brain in your gut” helps manage your digestion, mood, health and even the way you think (tweet by @DrFrankLipman)


Let’s continue to challenge ourselves in many different ways.

Let’s keep ourselves fit and stay active, flexible and strong.

I look forward to seeing you this week for more fitness, flexibility, strength, togetherness and fun.


Reminder that you can pay for classes:

  • With cash ie £6 per class
  • Directly into my bank account
  • Using my SumUp card machine.


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


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