When we started Canadian Fitness I always imagined it being a place which combined faith and fitness for the betterment of Canadian society (yes, I dream big). Unfortunately, in the current year, it has become an intellectual meme to separate faith from reason. We ARE a clear example of not doing so. This website has published more scientific studies than most so-called “fitness” websites who pride themselves on being “highly evidence-based.”


Study: 30 mins of exercise/day in middle age can delay the effects of aging by as much as 12 years.
Study: 1 in 5 to be mothers are obese which is affecting their growing baby’s neurodevelopment.
Study: Having a close obese friend raises your likelihood of becoming obese to a giant 171%.
Study: Yoga classes are less effective than stretching classes (in some cases).
Study: Sedentary vegans have better arterial health than MEAT EATING marathon runners.

Maybe we should consider changing our tagline from “Where fitness meets faith” to “Where fitness meets faith and science” (that’s a joke btw). We want to keep you informed of the latest information and breakthroughs that can enhance your health and quality of life. Recently, a new study was published about the positive effects of Vitamin D in staving off cancer. In our opinion, this is a significant revelation, and we want our readers to be up to date on the findings.

After years of bad press, the “sunshine vitamin” is being cast in a “new light” by researchers out of Japan who claim that Vitamin D produced by sun exposure and food has many significant health benefits – including helping to prevent cancer.

This is an Asian study conducted with Japanese people. Please understand that Vitamin D concentrations vary GREATLY by race and ethnicity. 

The researchers analyzed the data of 33,736 Japanese people who were a part of the Japan Public Health Center-based Prospective Study. They were between the ages of 40 and 69, and they were followed-up for an average of 16 years.

Blood samples were taken from each participant at study baseline. These were assessed for levels of 25-hydroxyvitamin D, which is the circulating form of vitamin D.

The participants were divided into four groups based on their vitamin D levels, ranging from the lowest to highest. Information was also gathered on the subjects’ medical history, as well as on their dietary and lifestyle factors.

Over the 16-year follow-up period, a total of 3,301 new cancer cases were identified among the study participants.

Compared with subjects who had the lowest vitamin D levels, those with a higher level had a 20 percent lower risk of cancer overall, the team reports. – WebMD

These results, and the growing body of evidence about the link between Vitamin D and reducing the risk for colorectal, breast and prostate cancer, are so significant that the Canadian Cancer Society went public with a recommendation in this area.

“The evidence is still growing in this area, but we want to give guidance to Canadians about this emerging area of cancer prevention based on what we know now,” says Heather Logan, Director, Cancer Control Policy, Canadian Cancer Society.

The Canadian Cancer Society recommends that in consultation with their doctor, Canadians should consider taking 1,000 international units (UI) of Vitamin D daily during the fall and winter, and that adults who have a higher risk of low Vitamin D levels (older adults, those with dark skin, those who rarely go outside, and those who wear clothing that covers most of their skin) take this amount daily all year long. The Canadian Dermatology Association also recently updated its recommendation to taking 1,000 UI of Vitamin D per day.

The Canadian Cancer Society said they will update its recommendation as research continues. The 1,000 UI daily is currently believed the most effective dosage for helping to reduce the risk of cancer in adults while limiting the potential for harm.

Why is it that first world northern nations like the America and Canada have much higher cancer rates than developing countries in the south? Could a Vitamin D deficiency be a potential cause of that phenomenon? There is probably a lot more going on than a lack of sunlight but we could all agree that humans have been created to be outdoors in the sun. (Study: 9/10 cancer cases are lifestyle related.)

Skin cancer is the most frequently diagnosed cancer in Canada. The Canadian Cancer Society HAS NOT changed its SunSense guidelines, which recommend that people reduce their exposure to the sun during peak hours or use a sunscreen with SPF 15 or higher.

While the cause of many cancers remains unknown, the reason for this most common cancer is too many sunburns and too much UVR exposure over many years. 1 in 7 people will be diagnosed with skin cancer in their lifetime; however, we know that this disease is largely preventable.

People under the age of 18 are at the highest risk. Children and youth spend more time outside than adults do – in fact, 80% of people’s exposure to UVR occurs before the age of 18. Staying inside is not the answer. As Canadian children are spending more time indoors, physical activity is decreasing, childhood obesity rates are soaring, and there is a diminished sense of community amongst children. These trends are impossible to ignore. It is imperative that children spend time outdoors. By establishing effective routines, enhancing shade on school grounds, and developing and implementing a SunSense policy, schools can ensure that children are enjoying the range of benefits associated with time in the outdoors while being sun safe. – Sunsense Policy Document by the Canadian Cancer Society

Canadians can also have their blood tested for Vitamin D. The ideal result for Vitamin D level test is between 100 – 150 nmol/L.

How can you get more Vitamin D? 

More sunshine.

There are foods that contain Vitamin D, such as milk, fatty fish, egg yolks and some juices and cheeses. However, an adult would have to consume large quantities of these foods to receive the same benefit of spending time in the sun.

Vitamin D supplements are a practical solution but stick to the recommended dosage. As with most things in life, an educated and moderate approach in addressing a Vitamin D deficiency is the best path.