Immune system hacks

It is getting dark earlier and the weather is starting to change. This also affects our immune system. Here are 6 simple, scientifically backed ways to support your immune system:

Eat enough fruit & vegetables

2 pieces of fruit + at least 200 g of vegetables per day. Eat them as a snack, add them to your bread or wraps, or incorporate them into your meals. The vitamins, minerals, and fibers all play a role in the functioning of your immune system.

Vitamin D3

Every month with an “R” in it (September to April) is vitamin D season in the Netherlands due to the lack of sun. Vitamin D is important for your immune system, strong bones, muscle function, and mood.

Enough sleep

At least 8 hours per night. This is the time when your body recovers from your workouts. Try to avoid screens before sleeping.

Drink at least 2 liters of water

In colder months, we often drink less, while our body needs it just as much for our muscles, brain function, healthy skin and hair, and almost every other process in our body.

Pay attention to stress & recovery

Combine heavy training with real rest days. Chronic stress increases cortisol levels, which can reduce your immunity. Ensure sufficient relaxation, for example by reading, walking, or simply taking a break.

Good hygiene

Wash your hands regularly and clean training equipment after use. This can make a big difference when many viruses and colds are circulating.

Small daily habits add up. Combine these habits and you give your body what it needs to stay strong throughout the season.

Results Gelderland Open

Ayman, Kaan, and Kevin participated in the Gelders Open this weekend.

Ayman did great, winning the first two matches dominantly. Unfortunately, he lost in the final due to disqualification for attempting a leg lock to escape from the back.

Kaan did what he always does: fight. He won gold in both the gi and no-gi categories.

Kevin competed in a heavier and younger weight class. He can apply his game well, but the competition turned out to be a bit too tough. He had to settle for bronze.

Locker room habits

September is the month in which many of our members return from vacation, and the normal routine begins again. This means full mats and full changing rooms. Hence the request to pay attention to the following two matters:

Dry yourself off in the shower

Dry yourself off in the shower area. This prevents the changing room from becoming too wet and thus slippery.

Take your bag with you

After changing, take your bag out of the changing room and place it in the wooden locker at the back of the dojo. This ensures there is enough space for everyone to change.

In-House Tournament

On October 11, we will organize our In-House Tournament again.

During the tournament, you can gain experience with competitions. The tournament is specifically for white and blue belts. You can register here:
https://forms.gle/PBszRtVtaXB2ZjUJ6

European Championship Training Camp

Finally, the dates for our European Championship Training Camp are known: from October 19 to 26, we will prepare for the European Championship together with our friends from The House FC in Santos. The camp will be led by coach Thiago Abreu.

Moreover, several European and Brazilian champions will join as guest instructors. There will be 12 sessions spread over 8 days. If you register for the camp, you will also receive an exclusive rashguard. The design will be announced soon.

This camp is for anyone who wants to challenge themselves and reach new physical and mental levels. It is not mandatory to be registered for the European Championship to participate. However, we recommend that you have at least 6 months of experience if you join. Are you in doubt? Then consult with your coach(es).

You can register for the camp here:
https://havenbjj.gotgrib.nl/m#!/registration/681a258e184c4

Upcoming tournaments

In the coming weeks, several tournaments are coming up. Always a good opportunity to test your jiujitsu against people of the same weight, level, and age.

These are the main local tournaments:

And for the more experienced athletes: