Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life

added.
     
    So, does everyone need to drink eight glasses of water a day? I don’t believe you should drink water if you are not thirsty. By eating a natural, whole-food diet, the body’s fluid requirements will be taken care of.
     

lifestyle tips to complement the thrive diet
     

don’t jeopardize health in its pursuit
     
    Be cognizant of the cost of health. If you are on a rigid and inhibiting program, are the benefits worth it? Carrying and having to remember to take numerous pills several times a day, or sticking to your exercise program regardless of all that unfolds in your life—is that healthy? Often we force ourselves to follow a regime even if we don’t like it. Yet ironically, in its pursuit, health—and therefore performance—is compromised. If all else is equal, happy people are healthier people than unhappy people. Even the ideal exercise and diet program will not be beneficial if it’s not enjoyable.
     

exposure to natural light
     
    Exposure to natural light is essential for optimal health. Some experts consider sunlight a nutrient, as vital for well-being as certain dietary nutrients. Sunlight, when it enters our eyes, prompts our endocrine system to produce hormones that help regulate basic body function and maintain a healthy immune system.
     
    Vitamin D, also known as the sunshine vitamin, is synthesized in our bodies when our skin is exposed to ultraviolet light. An essential component for calcium absorption and utilization, vitamin D is found in certain foods, but it is best obtained from sunlight.
     
    People who have limited exposure to natural light—a common thing, given the prevalence of unnatural lighting indoors—often notice a decline in their mood. Natural light instigates the production of serotonin in the body, the hormone that, when released into our bloodstream, makes us feel good. As discussed in Chapter 1, once serotonin production drops, depression, weight gain (through increased appetite), and cluttered thought patterns are common. Also, as with the absence of any nutrient essential for health, the lack of natural light will eventually induce a stress response. I try to make sure my skin gets adequate exposure to sunlight. This is easy when my training volume is high. But in the off-season, which is the wintertime where I live, I notice my energy declines unless I spend time in full-spectrum light. As with many things, however, some is good but more is not necessarily better. Exposing your skin to sunlight for about 10 minutes, two to three times a week, will provide your body with the sunlight it needs. Even on cloudy days, the sun’s rays have a positive effect on exposed skin. But be sure not to overexpose your skin to direct sun; the resulting sunburn will result in the creation of free radicals in the body. And as the earth’s ozone layer continues to deplete, the rate at which our skin will burn will increase.
     

darkness for improved sleep and recovery
     
    Melatonin is a hormone produced in the pineal gland, a small endocrine gland in the brain. Its release is dependent on the amount of light the body is exposed to. As light fades toward the end of the day, melatonin is released. This melatonin helps prepare the body for sleep by reducing alertness and slightly lowering body temperature. I find that my ability to get a good night’s sleep is closely tied to the natural production of melatonin in my body. For this reason, I limit my exposure to light for at least an hour before bedtime.
     
    Darkness releases melatonin, a powerful sleep-enhancing hormone and antioxidant.
     
     
    For those of you who have trouble sleeping despite a nutrient-rich diet and stress-curtailing strategies, I recommend deep relaxation. About an hour before bedtime, dim the lights, keeping them just bright enough so that you can walk without bumping into anything. This dimming of the lights will trigger the release of melatonin in your body, which will help clear your mind of linear thought—the day’s events will start to blur if you think about them. Sit comfortably, wherever you like, with eyes closed, then breathe with slow, controlled, full breaths and let your mind wander. If melatonin is doing its job, structured thought will be difficult. I generally practice deep relaxation for about 20 minutes, then go to bed and slip into a deep sleep. Meditating before bed will also help you relax.
     
    Melatonin is a potent antioxidant. Harnessing its power not only evokes a