Brendon Groves, Adv. Dip. H. Sc. Nat, Dip. H. Sc. H.M., Dip. H. Sc. Nut.
Clinical Naturopathic Practitioner. Founder of “Groves Naturopathics” and “The Groves Lifestyle Diet”. If you’re ready to prioritise your health and wellness, Brendon is here to help! Don’t hesitate to reach out and start your journey towards your best self contact us.
Boost Your Immune System with Vitamin D
Enjoy a healthy winter without any worries about immune challenges. Maintaining a strong immune system during this time of year can be tough. Not getting enough Vitamin D can result in various health problems, including weakened bones, increased risk of infections, fatigue, muscle pain, and a higher chance of experiencing the winter blues.
In this article, I’d like to share how vitamin D could be the ultimate secret source to help us get through the winter season with a boosted immune system. I want to share information on how this powerful vitamin can make a big difference in our health.
Overview
- Keeping Your Immune System Strong during Winter
- The Sunshine Vitamin
- How Vitamin D Boosts Your Immune System
- How It Protects Against Respiratory Infections
- The Impact of Vitamin D on Mood
- Maintaining Optimal Vitamin D Levels
- Overcoming the Winter Blues
Keeping Your Immune System Strong during Winter
The winter season can pose challenges to our immune system. The chilly weather can lower our body temp, making us more likely to catch a cold or the flu. Plus, we spend more time inside, which means we’re often closer to others, making it easier for viruses to spread. In addition, lack of exposure to sunlight can lower our immune system’s ability to function properly by decreasing the production of natural vitamin D.
The Sunshine Vitamin
Vitamin D is lovingly called the “sunshine vitamin” because our skin makes it in response to sunlight. When UVB rays from sunlight touch our skin, a chemical reaction occurs, converting cholesterol into Vitamin D3 (cholecalciferol). To prevent sun damage, it’s recommended to minimise exposure to strong UV radiation during midday and instead spend 10-15 minutes in the morning or late afternoon sunlight.
Studies Show How Vitamin D Boosts Your Immune System
Now, let’s delve into the magical powers of Vitamin D when it comes to your immune system. It plays a pivotal role in enhancing our immune function by stimulating the production of potent antimicrobial peptides (cathelicidin and β defensin), which act as natural antibiotics. Immune cells macrophages, B and T lymphocytes and monocytes have vitamin D receptors.1 This helps our body defend against invading pathogens and keeps us healthy and resilient.
How Vitamin D Protects Against Respiratory Infections
One of the most powerful benefits of Vitamin D is its role in protecting against respiratory infections. Vitamin D has the potential to serve as a defence against respiratory infections. Extensive research has shown that maintaining adequate levels of Vitamin D in our bodies can significantly reduce the risk of contracting illnesses like the flu and the common cold by strengthening our immune system. As a result, ensuring that you receive enough Vitamin D to maintain good health is particularly important, especially if you have a history of recurring respiratory infections.2
The Impact of Vitamin D on Mood
Beyond its immune-boosting abilities, Vitamin D also impacts our mood and stress levels. Due to reduced sunlight exposure, many people experience low mood or Seasonal Affective Disorder (SAD) during winter. Vitamin D can help boost our mood and improve the quality of sleep by activating the enzyme that converts tryptophan into serotonin in our brain and indirectly supporting our immune system by reducing stress and promoting an overall feeling of wellbeing.3
Maintaining Optimal Vitamin D Levels
It’s important to keep your immune system healthy and strong, and one way to do that is by maintaining optimal levels of Vitamin D. Our patient cohort has determined that the ideal level is above 100 nmol/L (nanomoles per litre). To make sure your levels are on track and adjust your dosage if needed, it’s recommended to get regular blood tests.
Overcoming the Winter Blues
Since sunlight exposure may be limited during winter, especially in certain regions, Vitamin D supplementation can be a game-changer. Talk to your healthcare professional about the right dosage for you and choose a high-quality supplement.
Conclusion
So, there you have it – the secret to conquering winter is to increase your vitamin D level to above 100 nmol/L by getting sun exposure and taking a high-quality vitamin D supplement. This not only strengthens your immune system and directly helps it to freight off bugs but also enhances your mood and overall well-being. Remember, the suggestions shared here are general, and individual needs may vary.
Before making any lifestyle changes or trying new supplements, it is advisable to consult with a healthcare professional. If you are experiencing respiratory symptoms that are not improving, it is crucial to schedule an appointment with your healthcare practitioner.
Add a FREE 15-minute consultation valued at $45. This is a fantastic chance to discuss any health concerns that are specific to you.
In health and wisdom
Brendon
References:
Antimicrobial implications of vitamin D. Dermatoendocrinol. 2011 Oct-Dec; 3(4): 220–229. Authors: Dima A Youssef, Christopher WT Miller, Adel M El-Abbassi, Della C Cutchins, Coleman Cutchins, William B Grant, and Alan N Peiris. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256336/
Association Between Serum 25-Hydroxyvitamin D Level and Upper Respiratory Tract Infection in the Third National Health and Nutrition Examination Survey. Arch Intern Med. Author manuscript; available in PMC 2012 Sep 20. Authors: Adit A. Ginde, MD, MPH, Jonathan M. Mansbach, MD, and Carlos A. Camargo, Jr, MD, DrPH. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3447082/
Vitamin D hormone regulates serotonin synthesis. Part 1: relevance for autism. FASEB journal. 2014 Jun;28. Authors: https://pubmed.ncbi.nlm.nih.gov/24558199/
