The vitamin D window opens in 4 hours!

From 11:56 AM until 12:12 PM today, the sun will be high enough in the sky that its powerful actinic rays will reach the earth with enough energy for exposed skin to produce vitamin D.

Of course, the temperature around noon will be about 12℉, so I’m not expecting to have much exposed skin, but it is still nice to know that vitamin D production will be possible.

There might be an unseasonably warm and sunny day at any time this month or next, giving me a chance to make some vitamin D. And soon enough spring will come.

(Ephemeris data valid for where I live. The opening of the vitamin D window will likely be different for you.)

Movement in 2018

This year’s review of my movement practice will be a bit less detail-oriented than last year’s, when I included a long list of exercises, and a long list of non-exercise movement that I’d engaged in over the year. This year I exercised a bit less and moved a bit more, and came to a balance that I’m pretty happy with—that I don’t feel much urge to analyze.

I continued the winter exercise regimen that I described a year ago for the rest of the winter, but then let most of it go in favor of less-structured movement. As I say, I’m pretty happy with what I ended up doing, although the result was a decline in some of the strength increases I’d made.

Summer included a lot of solo walking (mostly in natural areas very close to home) and a lot of walking with Jackie (in a wide range of environments, including natural areas somewhat further afield).

One major piece of our walking was our big trip to Utah, where we got in plenty of hikes in Bryce Canyon, Zion Canyon, and Arches. (See image at top.) The length of any particular hike was nothing to write home about (although we did write home a bit), but the ruggedness—and especially the steepness—made the hikes very different from anything we manage at home.

Basically, summer was great—lots of time spent in the sun, lots of walking, lots of time spent with my sweetie, lots of time spent alone.

As summer transitioned to fall, I had the same problems I usually do, perhaps slightly worse this year than average because the transition seemed more abrupt, with early fall being unusually cold. Happily, late fall was no worse than early fall, and what was unusually cold for early fall is actually rather mild for early winter.

One thing I have done this fall is get back to running. In the past I’ve always meant to establish a running habit that I can carry forward into the cold months, and I have nearly always failed. This year, so far, I’m doing okay, getting in a couple of runs a week, with long runs of 5 miles or more. With just a little luck (not too icy, not too much bitter cold) I’ll be able to carry a lot more aerobic fitness into the spring than I usually manage. That would make it possible to do a spring running event, if I want.

I’ve had very good luck this year on the injury front, managing to stay healthy though the whole year.

I still teach taiji, both the beginners class and a class for continuing students, and it remains rewarding it all the ways it has been—physically (I get my own taiji in), mentally/emotionally (I get my meditation in), socially (I gather with a group of friends several times a week), and financially (admittedly in a small way).

Looking ahead, I’m rather inclined to stick with a movement focus, spending more time doing stuff (moving) and less time preparing to do stuff (exercising).


Making things better with oil

There’s something—maybe just something cultural, maybe something embedded in the human genome—but something about the cold dark days of winter prompts me to want to preserve and protect things.

I have a wooden spoon that I use to stir up Bubbles, our sourdough starter. (Folk wisdom is to avoid using metal tools with a sourdough starter.) I’ve used this spoon for many years now, and after all those years the wood was getting a bit furred.

So last week I got out some sandpaper, sanded down the rough bits, and then treated the wood with oil. I did the same thing with the wooden cutting board we use for the bread loaves. 

With this task in mind, I got some flaxseed oil at the grocery store, with an eye toward it being a pretty finishing oil, as well as being food-safe.

I also have a leather jacket that I got more than 25 years ago when I was learning to ride a motorcycle, and that was similarly showing its age, and also needed a nice rubbing down with oil.

For the leather jacket I used neatsfoot oil. (It’s worth following that link. Neatsfoot oil is interesting stuff.) As long as I had the neatsfoot oil out, I went ahead and oiled a pair of leather boots too.

In all these cases I’m pleased with the results—I protected and preserved something, while also making it more beautiful. But more pleasing than the results, I think, was the process. Rubbing something with oil is a simple process, but one that rewards mindfulness in a way that makes it inherently meditative.

It makes caring for your stuff into a form of self-care, in the dark days of winter.

Winter running, maybe

I have never been a winter runner. Most years I start running in the spring, ramp up the length of my long runs during the summer, make a plan to keep running through the fall, and then abandon it at the first sign of cold.

I’d like to run over the winter. Exercise helps as much as anything else I’ve tried to stave off SAD. Besides that, there are any number of spring running events that I’d enjoy participating in that I can never do because I’m not in shape until later in the year.

And so, demonstrating my unwillingness to learn from experience, I’m trying yet again to run over the winter.

Me in my high-viz gear

To help get myself started, I’ve embarked on a consumer binge. First I bought a high-viz hat. (I already had the high-viz running vest and the red buff with reflecty stripes.)

The hat got me out for a run or two.

Another garment that I didn’t really have was running tights. Having a pair of running tights, I figured, would eliminate one more excuse for skipping a run in the cold. Plus I was able to find a pair marked down from $80 to $20.

I wore the tights for a 5-mile Thanksgiving Day run. (See map at top.) That’s my longest run in a couple of years, and I felt great right along—no sore ankles, and no sore knees (the places that tend to hurt when I push the distance up too fast).

I did wake up this morning with sore feet—classic plantar fasciitis pain. My feet only hurt for a few minutes in the morning, which is typical with minor plantar fasciitis. I expect it will resolve itself in just a day or two, but even if it does, it’s a pretty strong indication that 5 miles is as far as I should run for a while. (I’d had no foot pain after my previous long run of 4 miles.)

To give my sore feet a break I didn’t run today, opting instead for a 3.2-mile hike at Homer Lake. The trails there are pretty flat and level, but there are some places with lots of tree roots right at the surface, which make for a nice complex surface to walk over, giving one a chance to mobilize the foot joints, highly beneficial for preventing plantar fasciitis.

I’ll post further winter running updates, if I manage to get the habit established this year.

Exercising in the heat

I have always enjoyed exercising in the heat. In this I seem to be different from most people.

I originally took note of this fondness back in the early 1980s when I was living in Ft. Lauderdale. A ritzy local tennis club—way too expensive for me—offered summer memberships for just $100. I just got access to the outdoor courts and not to the indoor amenities, but all I wanted was a place where I could reserve a court and know that it would be available when I met someone there. The only downside was that you were playing tennis outdoors, in the summer, in Ft. Lauderdale. And it turned out I was okay with that.

I’m pretty careful not to be stupid about it. (And successfully so, it seems—I’ve never gotten heat exhaustion or heat stroke.) If I start feeling tired, thirsty, or overheated, I slow down, move to the shade, and drink some cold water.

Over the years I’ve had a variety of theories about why I didn’t mind exercising in the heat when other people hate it so much. I like to imagine that I’m just better at tolerating the heat than the average person: Everyone slows down in the heat, but maybe I slow down slightly less; at some high temperature, maybe I’d become competitive! More likely, since I’m not competitive I’m not making unfavorable comparisons between my speed in the heat versus my speed in cool weather, so the fact that I slow down doesn’t make me unhappy.

Recent research has given me a new, much more likely reason why I like exercising in the heat. On Rhonda Patrick’s Found My Fitness podcast, I heard an interview with Dr. Charles Raison, in which he described the results of a study suggesting that Whole-Body Hyperthermia was an effective treatment for depression. The experiment used infrared lights to heat people up to a core body temperature of 38.5℃ (101.3℉), but Raison is convinced that there is nothing special about the device used, and that a sauna, hot spring, sweat lodge, hot yoga—or just exercising in the heat—would have the same antidepressant effect.

Dr. Raison is studying further to try to elucidate the mechanism by which hyperthermia boosts mood in depressed people. (It seems to reduce inflammation, perhaps by boosting IL-6 which activates IL-10.  Heat Shock Proteins might also be involved, since they do all sorts of things.)

I have always been inclined to blame a lack of daylight for the seasonal depression that I’m prone to suffer from during the winter—both too short of a photo-period (which I address with a HappyLight™) and too little vitamin D (which I address with vitamin D supplements), but it now occurs to me that a lack of opportunity to exercise in the heat (and thereby raise my core body temperature high enough to trigger whatever it is that reduces depression) may be an independent factor.

It seems very likely that, just like my desire to spend time outdoors in daylight is probably self-medicating to boost my vitamin D and regulate my circadian rhythm, my desire to exercise in the heat is probably self-medicating to boost my mood.

I hesitate to rejoin a fitness center just to get access to a sauna, but I’ll have to investigate options for access to winter whole-body hyperthermia.

Getting my mind right with the cold

After posting a couple of weeks ago about how I was having trouble adjusting to the cold and dark, I got a comment from Srikanth Perinkulam suggesting that I take a look at What Doesn’t Kill Us by Scott Carney, which I have now done.

The book grabbed me right from the start. The forward by Wim Hof is delightful. The preface sets the stage for the climactic event. In the introduction the author suggests that his spirit animal is a jellyfish—a comforting thought for someone like me whose totemic animal is the sloth.

Because the first few pages were so interesting, I suggested that my brother use Amazon’s “look inside” feature to read them, but he was unwilling to do so—pretending to be daunted by the fact that the “look inside” feature depends on scripts he had turned off in his web browser. He also declared the book to be “pseudoscientific drivel.” (A comment that must have been—since he wouldn’t read even a few pages—based entirely on the subtitle: How Freezing Water, Extreme Altitude, and Environmental Conditioning Will Renew Our Lost Evolutionary Strength.)

Of course it’s not a scientific book, but rather a journalistic one, and my urging was because I thought he would appreciate how well the story was set up—and the jellyfish spirit animal. After all, my brother’s totemic animal is the slug.

The book does talk a good bit about new scientific research into how the body responds to cold and other stresses. Part of the background that is being reported on is emerging evidence that humans have some degree of control over all sorts of autonomic responses, and that one path to gaining that control is by exposing yourself to stresses that trigger those responses, so as to gain an opportunity to practice exerting control.

One area that’s still disputable is how much of that control is real, and how much of of the observable changes are really a matter of “getting your mind right” about the stressor—maybe all of the changes being measured, such as increased mitochondria turning white fat into beige fat (or turning muscle that preferentially burns carbs into muscle that preferentially burns fat), are merely incidental, and the real difference is just deciding that being a little bit cold isn’t so bad.

Since that was, after all, why I was reading the book, that would not be so bad either.

Last winter, when I got off to a better start than I had this year, much of the change in attitude had been prompted by Katy Bowman’s comments pointing out that the actions your body takes in response to cold (vasoconstriction, shivering, activation of the arrector pili muscles) are all movements—movements that, like squatting and crawling, are done all too rarely these days by most people.

The arrector pili muscles in particular intrigue me. Always described as a left-over muscle that helps animals keep warm by making their hairs stand up for extra insulation, it seems like an awfully complex mechanism to have been so well conserved in humans if that’s all it was for. I suspect they have additional uses. Perhaps the calories burned pulling on hair follicles provides a bit of local thermogenesis that can stave off frostbite without the risk to core body temperature that would result if the area were warmed by blood-flow.

Carny talks a bit about vasoconstriction, suggesting that the pain associated with it is due to the fact that it’s such an uncommon movement in most people. If you train yourself for it, he says, it becomes much less uncomfortable.

Carny also has interesting things to say about non-shivering thermogenesis, which is produced by specialized mitochondria that live in brown fat and beige fat (but also apparently in muscle). In particular, he says that the process of converting white fat to beige fat starts with temperature sensing nerves in the skin! I would have assumed that difficulty maintaining core body temperature would have been the initiator, but apparently not: All you need to do is get your skin cold. This means that going for cold-weather runs will do the trick, which has to be the easiest possible way to do it, because your body produces enough heat while running to scarcely feel cold at all.

Thinking about this sort of thing makes it easier for me to get my mind right with winter.

Also helpful is that we’re getting a few days of less-cold weather. It’s still cold enough to provide the necessary circumstances to induce some cold adaptation, but not so cold that I immediately turn up the thermostat and pull out my warmest parka whenever I need to go outside. In fact, I’ve been making  a point of dressing slightly less warmly—choosing a jacket one notch down—than I would if comfort were my only criterion.

I expect that by the time full-blown winter weather arrives, I’ll have gotten my mind right.