Vitamin D and Immunity

Is it necessary to supplement? Several studies have shown that vitamin D can affect our immune response. And now that the spotlight is even more focused on the immune system and food, we ask ourselves: Does immunological improvement happen when a person with a disability starts to have normal values of the vitamin in the body? Or even those with adequate intake and normal lab values need to supplement the vitamin? It is clear to science that the correction of vitamin D deficiency positively affects the body.

The daily recommendation for vitamin D is between 600 to 800 IU / d. However, in risk groups, such as the elderly, people on diets that are very low in fat or little exposed to the sun (especially in this period of social isolation), the use of vitamin D between 2,000 and 4,000 IU / day orally may be indicated. In this group, there is no evidence that megadosages are beneficial, necessary or safe. Finally, in more serious situations, in the presence of low serum levels, supplementation should be individualized and made according to the patient’s clinical and dietary history. How about assessing the quality of your food?

 Arícia Motta 

• Master in Human Kinetics;
• Certified international Sports Nutritionist;
• Life and professional Coach;
• MasterMind

WhatsApp: +1.407.283.9942 or  Email



Tips to Get Your Pool Summer Ready!

Here’s our guide to get your pool Summer-ready.

1. Check it all works:

First of all, check the pump and filtration systems are working perfectly. Check the strainer basket doesn’t have any cracks that could potentially lead to debris in the pool. Next, check the pool lighting and see if the bulbs need replacing. You may also need to upgrade or replace any pool equipment – pumps, drain covers, pool covers, brushes, vacuums, leaf scoops or skimmers.

2. Keep your pool full

In fact, top it up!

This is mostly here as a safety message – but no matter how dirty your pool is or how many leaves have made their way to the bottom of the pool, don’t empty your pool unless you get professional help. Emptying your pool can cause it to lift out of the ground, causing significant damage to the structure and surrounding areas.

3. Use a bit of elbow grease:

Spring is a great time to get back into cleaning your pool, particularly if you’ve been neglecting it when the weather’s been rough.

Clean out the baskets and make sure you wash out the filter – a clogged filter prevents the water from flowing freely and wears out the pump.

Make sure you scrub the pool walls (especially if you have grout), by using baking soda and a sponge, or a pool tile cleaner. Don’t use household cleaners, as those chemicals aren’t meant to be swum in.

Give the surrounding areas a good clean too. This prevents any surrounding dirt and debris from getting in the pool when it’s not covered.

4. Balance your chemicals:

The most important part about getting your pool Summer-ready, is balancing the water chemicals.

You should test the following:

  • Alkalinity: 120-150ppm. Test alkalinity before adjusting pH levels, as pH will remain constant if you’ve got the right alkalinity levels.
  • pH: this should sit between 7.2 and 7.6
  • Calcium hardness: between 150-250ppm.
  • Stabiliser level: it should be sitting at a minimum of 30ppm of Cyanuric acid, helping to prevent chlorine loss.
  • Algaecide: add algaecide to your water to eliminate algae growth, particularly if your pool has been neglected during the cooler months.
  • Chlorine: this should be sitting between 1.5 and 3ppm.

5. Shock it:

Shocking your pool, by adding an oxidising compound or mixture to the water, will help to destroy chloramines and other undesirables that build up. This should be done every couple of weeks to keep it looking pristine.

6. Jump in!

Even if it’s not at your perfect temperature yet, after you’ve finished the 5 steps, you’ll definitely deserve a swim in your beautiful Summer-ready pool!