SUPPLEMENT SPOTLIGHT

As the Arizona temperatures begin to drop below the triple digits that can only mean one think... winter is near 🤪 And with the colder temperatures and return of children to school also comes the return of cold and flu season.

Many people turn to zinc lozenges and supplements when they feel sick, and for good reason. It is one of the most abundant trace minerals in your body and plays an important role in immune function as well as a number of aspect of your health.

Here are 5 health benefits of zinc that are supported by actual science.

Shortens a cold

Zinc helps make immune system cells that fight germs. While zinc lozenges or supplements won’t keep you from catching a cold, they may help you get over a cold faster. A review of 28 studies found that using zinc lozenges, gels or nasal sprays helped people feel better two days sooner than those who didn’t use zinc.

Protects eyesight

Studies suggest that taking 80 milligrams (mg) of a zinc supplement, along with other vitamins for eye health, can lower the risk of advanced age-related macular degeneration (AMD) and vision loss by 25%. People with AMD are at risk of losing their eyesight if the disease progresses.

Lowers blood sugar and cholesterol

For reasons that aren’t clear, people with Type 2 diabetes are often low in zinc. Some experts believe these low zinc levels may make the disease worsen quickly. Different studies suggest that zinc may lower blood sugar and high cholesterol in people with Type 2 diabetes. These conditions increase your risk of life-threatening strokes and heart disease. A review showed that zinc may also improve blood sugar levels in people with gestational diabetes.

May improve heart health

Some research shows that taking zinc may improve several risk factors for heart disease. They may even lower triglyceride and cholesterol levels.

Reviews have found that zinc supplements decreased levels of total and LDL cholesterol and blood triglycerides. As such, they could potentially help prevent heart disease. Another review showed that zinc supplements could reduce systolic blood pressure levels.

Helps fight acne

Zinc supplements are often used to promote skin health and treat common skin conditions like acne. A type of zinc called zinc sulfate has been proven especially useful for decreasing symptoms of mild to moderate acne. According to one review, not only did people with acne tend to have lower blood levels of zinc compared with those without acne, but zinc supplements were also able to decrease the average amount of inflammatory bumps caused by the condition.

For adults, the recommended daily dosage is typically 15–30 mg of elemental zinc. This amount can also be obtained by enjoying a variety of foods rich in zinc as part of a healthy diet, such as meat, poultry, seafood, fortified breakfast cereals, nuts, seeds, legumes, and dairy products. Higher doses of supplemental zinc may be used to treat conditions like acne, diarrhea, and respiratory infections. However, due to the potential side effects associated with excess zinc consumption, it’s best not to exceed the upper limit of 40 mg per day.

To ensure you get Fury member pricing (35% off all retail prices) from Thorne, email jordan@crossfitfury.com to be added to the client list. When purchased through Momentous, use code CFFURY20

MEDICAL MINUTE

Included in this month's newsletter are some highlights from a recent article published on the CrossFit main site entitled, "ARE YOU SICK, WELL, OR FIT? WHY YOU NEED TO TRACK YOUR HEALTH MARKERS." If you would like to read the complete article click the link below.

CrossFit defines fitness as work capacity across broad time and modal domains. In simpler terms, your fitness is measured by how effectively you can generate power to perform a wide range of tasks involving diverse movements and combinations over different durations. On the other hand, health is your work capacity across broad time and, modal and age domains. It’s not just about the absence of disease or chasing performance at any cost; it’s about sustaining fitness throughout your lifetime. To enhance your health, it’s crucial to continually improve, maintain, and slow the decline of your fitness as you age. This requires adopting healthy behaviors that support performance at every stage of life, ultimately leading to better overall health markers.

Monitoring both performance and health markers takes time and intention; however, the payoff is worth it. It helps you accurately gauge whether your health is improving and empowers you to take control of your health and make proactive decisions to improve your well-being.

KEY HEALTH MARKERS

Many measurements illuminate where you lie on the sickness-wellness-fitness continuum and allow you to track progress as you move closer to fit. Though this is not an exhaustive list, these are some of the key health metrics to measure and their sickness, wellness, and fitness values. Understanding and tracking these health markers is crucial for CrossFit athletes as they provide insights into how your body responds to the demands of CrossFit and can help you optimize your performance and health.

FASTING BLOOD SUGAR AND GLYCATED HEMOGLOBIN (HBA1C)

Fasting blood sugar provides a snapshot of your blood sugar levels after not eating, while Hgb A1c offers a longer-term view of control over the past three months. Elevated levels indicate poor blood sugar management, which can lead to Type 2 diabetes, cardiovascular diseases, and other metabolic disorders. Maintaining healthy levels helps ensure your body efficiently uses glucose for energy, crucial for daily functioning and athletic performance.

LIPID LEVELS

Lipids, including triglycerides (TG), LDL (low-density lipoprotein), and HDL (high-density lipoprotein), are fats in your blood. The TG/HDL and HDL/LDL ratios are considered indicators of heart health. High triglycerides and low HDL levels are linked to an increased risk of heart disease. Balanced lipid levels contribute to overall cardiovascular health. LDL-C is traditionally viewed as a key marker, though it has a weaker predictive value for heart disease than HDL-C and triglycerides.

INFLAMMATORY MARKERS

C-reactive protein (CRP) is a marker of inflammation in the body. Chronic inflammation is associated with a range of diseases, including heart disease, cancer, and autoimmune conditions.

BLOOD PRESSURE AND HEART RATE

Blood pressure and heart rate are vital signs of cardiovascular health. High blood pressure can lead to heart disease, stroke, and kidney problems.

BODY-FAT PERCENTAGE AND LEAN BODY MASS

Body fat percentage and lean body mass are indicators of body composition. High body fat is linked to various health problems, including heart disease, Type 2 diabetes, and joint issues. Lean body mass, which includes muscles, bones, and organs, is crucial for metabolic health, physical strength, and mobility.

BONE DENSITY

Bone density measures the strength and solidity of bones. Low bone density can lead to osteoporosis, increasing the risk of fractures and injuries.

HORMONES

Hormones are crucial regulators of numerous bodily functions, including metabolism, mood, growth, and reproductive health. Key hormones to monitor include:

• Testosterone: In men, testosterone levels can affect muscle mass, fat distribution, and overall vitality.

• Estrogen and Progesterone: In women, these hormones play significant roles in menstrual cycles, bone density, and overall health.

• Cortisol: Known as the “stress hormone,” cortisol helps regulate metabolism and immune response.

• Thyroid Hormones: These hormones regulate metabolism.

WAIST CIRCUMFERENCE AND WAIST-TO-HIP RATIO

These measurements assess the distribution of body fat. Excess abdominal fat is associated with a higher risk of metabolic diseases, such as Type 2 diabetes and cardiovascular disease.

By measuring these health markers once or twice a year, you’ll gather ample data to assess whether your training and lifestyle habits contribute positively to your health. However, if you’re actively working to improve a metric on the sick side of the continuum, you may need to measure more frequently — perhaps every quarter. Collaborating with a qualified physician or healthcare professional, especially one familiar with the benefits of CrossFit for health and performance, is not just important; it’s essential. Together, you can develop a testing schedule and monitor your progress effectively.

ABOUT THE AUTHOR

Michael Giardina started CrossFit in 2005. He has worked as a trainer at a CrossFit affiliate and as a CrossFit Seminar Staff Flowmaster and Content Supervisor. He has competed at the CrossFit Games and served as a CrossFit Games Head Judge. He is a Certified CrossFit Coach (CF-L4), has a Master of Science in exercise physiology, a Master of Public Health, an Executive MBA, and works as CrossFit’s Senior Manager of Health Education.

CALENDAR OF EVENTS

Mark your calendars for these upcoming events! All details are available at the front desk and on our website.

Fury Christmas Party - December 7

OCTOBER BIRTHDAYS

Seleste Gastelum 10/15

Ellie Herrera 10/16

Curtis Mott 10/16

Chaz Barnes 10/16

Ryan Castro 10/17

Victor Casillas Galvan 10/17

Daniel Menchaca 10/17

Damon Ryon 10/18

Vincent Bulquerin 10/19

Kim Johnson 10/20

Timothy Farrell 10/20

B.J. Ho 10/23

Leah Castro 10/24

George Maurice 10/24

Heath Joyner 10/25

Griselda Urbina 10/25

Matthew Obst 10/25

Bryce Cook 10/26

Roxie Fox 10/26

Carol Fromhart 10/26

Meredith Wall 10/28

Sean Murphy 10/30

Ixchel Garcia 10/30

Fannie Hershberger 10/31

Have a supplement you would like to know more about? Is there a wellness question or topic you are wishing you knew more about? Have a topic about fitness, wellness, or health or a favorite recipe that you want to share with the community?