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Importance of Vitamin D For Boosting Immunity

Vitamin DVitamin D, commonly known as the “sunshine vitamin,” is actually a pro-hormone produced in the body upon exposure to sunlight. This essential nutrient exerts significant influences on multiple systems across the body

Health Benefits of Vitamin D 

  • Promotes Healthy Bones and Teeth: Crucial for calcium absorption, which is essential for maintaining bone health.
  • Supports Immune, Brain, and Nervous System Health: Boosts immune function and supports cognitive and nervous system functions.
  • Regulates Insulin Levels and Aids Diabetes Management: Assists in maintaining normal blood sugar levels.
  • Maintains Healthy Lung Function and Cardiovascular Health: Supports lung function and helps reduce the risk of cardiovascular disease.
  • Influences Gene Expression Related to Cancer: Involved in regulating genes that may be linked to cancer development.

How Does It Improve Immunity Levels?

The human body fights infections using two types of immune systems – the innate system (which provides a quick, general response) and the adaptive system (which produces a slower but highly specific response, such as antibody production). Vitamin D modulates both systems, which explains its wide-ranging effects on the immune system.

Vitamin D deficiency is more common in individuals experiencing seasonal cold and flu outbreaks. During the winter and seasonal changes, there is less sunlight, leading to lower Vitamin D levels and reduced immunity.

Why Do Immune Cells Need Vitamin D?

Vitamin D has a “non-classic” role in modulating the body’s immune responses to illness or infection. Vitamin D receptors are found throughout the body, including in immune cells. T cells, which are crucial for fighting infections, need vitamin D to become activated. Without sufficient vitamin D, T cells remain dormant and unable to protect the body effectively.

How Do You Get Enough Of Vitamin D?

1. Sunlight

Getting enough sunlight is the best way to help the body produce sufficient Vitamin D. Exposing your skin to the sun for 20 to 30 minutes a day ensures enough UVB rays come into contact with the cholesterol in the skin, enabling Vitamin D synthesis.

However, several factors affect Vitamin D production from sunlight:

  • Time of Day: The skin produces more Vitamin D when exposed to the sun during midday (between 10 am to 2 pm) when the sun is at its highest.
  • Sunscreen: Sunscreen blocks UVB rays, limiting Vitamin D production. It is best to allow some direct sun exposure to the skin.
  • Skin Exposure: The more skin you expose, the more Vitamin D your body will produce. Consider wearing short sleeves or shorts when possible.
  • Skin Colour: People with lighter skin produce Vitamin D more quickly than those with darker skin due to lower melanin levels.
  • Geographical Location: Living farther from the equator means less UVB radiation, especially during the winter months in the UK.
  • Always remember: Frequent, moderate sun exposure is beneficial, but prolonged exposure can increase the risk of skin cancer. Balance is key.

2. Food Sources

While sunlight is the best source of Vitamin D, certain foods can help increase levels:

  • Fatty Fish (Salmon, trout, mackerel, and sardines)
  • Egg Yolks
  • Cheese
  • Mushrooms (exposed to sunlight)
  • Fortified Foods (milk, cereals, and juices)

3. Supplements

If you have limited exposure to sunlight or are experiencing symptoms of Vitamin D deficiency (such as frequent illness, fatigue, bone pain, or muscle weakness), consider taking supplements. In the UK, the NHS recommends adults and children over 1 year should consider taking a daily supplement of 10 micrograms (400 IU) of Vitamin D, particularly during autumn and winter.

Note: Always consult with a healthcare professional before starting any supplements.

Hope this article helps you understand the importance of the Sunshine Vitamin, especially to boost immunity. For more tips on boosting your immunity, reach out to a GOQii Coach by subscribing for Personalised Health Coaching here.

#BeTheForce 

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health.

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Embracing the Sun: Unlocking the Benefits of Vitamin D

“Mrs. Sharma has been prescribed vitamin shots by the doctor”, gossiped my maid. She explained this both with surprise and fantasy with little clue of what the issue was with Mrs. Sharma. All she knew was Mrs. Sharma had been complaining of constant pain in most bones of her body

My 9 year old nephew, Phagun, pesters his mom to give him chocolate flavored supplement in his milk. He loves chocolate flavor, but he claims that adding this supplement to his milk would enhance the “power of milk” – a clear case of impact of television on children. But, is there any truth in what Phagun is claiming? Let’s understand.

The common thread between the 2 stories above is an essential nutrient called Vitamin D. Also known as the sunshine Vitamin, it is produced by the body in response to sunlight. Latitude, cultural dress habits, season, sun avoidance, and sunscreen protection can all limit Vitamin D production. Hence the sedentary lifestyle of Mrs. Sharma could be the reason of her problems today. Dietary source of Vitamin D comes from fortified foods such as milk, juices, margarines, yogurts, cereals, and soy, animal foods (oily fish, eggs, and liver). Vitamin D is constantly being used for calcium metabolism and bone and hence its connection to calcium absorption in the body which means Phagun was right.

Vitamin D deficiency has been shown to play a role in almost every major disease like Osteoporosis, Osteopenia, Osteoarthritis, Rheumatoid Arthritis. Research has shown that there is a correlation between low Vitamin D levels, insulin resistance, and inflammation, all of which contribute to PCOS and other hormonal disorders

The best and natural way to get Vitamin D is to sit in sun for short period of time for about 10 to 15 minutes – one doesn’t need to tan or burn our skin to get Vitamin D. The more skin you expose the more Vitamin D is produced. Vitamin D supplements is also a good way to get Vitamin D particularly if you can’t get enough sunlight for some reason, or if you’re already deficient and is then recommended by physicians. Supplementation with 800 to 1000 IU/day of Vitamin D is safe for most people and can ensure levels of Vitamin D within the optimal range.

So next time, if you are trying to avoid sun to save yourselves from tanning or to avoid a risk of an additional pimple, think twice. Absorb the sun, its free and can free you from lot of troubles. For more informative articles such as this, check out Healthy Reads or you can get this information directly from a GOQii Coach by subscribing for personalized health coaching here.

#BeTheForce

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Micronutrient Supplements: Are They Required?

Micronutrient Supplements

Micronutrient supplements are an affordable and effective way to ensure that you get the daily recommended intake of essential nutrients, vitamins and minerals for a healthy life. Many people grab supplements without consulting their doctor, which is quite upsetting for me. In a study, it has been found that a majority of people who take supplements don’t even need them and many use it as an alternative to a healthy diet.

A few days back, one of my players asked me if she can consume fat burning pills for quick weight loss and this made me write an article on this topic to spread awareness about supplements to our GOQii members as there are many people who might be thinking of using these supplements for easy weight loss. It is sad how advertisements target innocent people who are struggling with weight and other health issues.

What Are Some Important Micronutrient Supplements?

Most common supplements which are required by the human body are Vitamins, Minerals, Amino acids, herbal and antioxidants. Supplements are quite convenient for us to carry, consume and keep a check on our health. Let’s take a look at the role of supplements: 

  • Micronutrient supplements can simplify management of certain diseases
  • They can aid weight loss/gain
  • They are beneficial during pregnancy
  • Supplements can improve overall health and help in preventing certain age related health issues
  • It can boost athletic performance
  • Might lower your risk of osteoporosis or arthritis
  • Can provide you with extra nutrients when you diet is lacking in it

Can We Get Them From Our Diet? 

The answer is absolutely YES! Experts agree that the best way to get the nutrients we need is through food. A well balanced diet containing fruits, vegetables, whole grains, nuts, seeds, dairy, lean meat and legumes can meet the body’s requirements. However, it is extremely important to eat the right combination of food for better nutrient absorption. I have seen many people eating healthy food but with the wrong combination which does not give them expected results and they keep on wondering why? So, get in touch with your GOQii coach often to understand it. 

Knock-on effects of Certain Micronutrient Supplements

Most supplements are safe to consume if taken in moderation but there are certain exceptions which you need to keep in mind.

  • Vitamin E: is extremely important for protection against damage caused by free radicals.  Yet, if  taken in excess, can lead to brain stroke.
  • Calcium and Vitamin D: are the most common supplements consumed for meeting the body’s demands. However, excess use can cause kidney stones.
  • Vitamin K: People who are already on blood thinners should be very careful and consult their doctor or health care professional before using this supplement as Vitamin K is contradictory to medications taken to prevent blood clots.
  • Excess protein powder supplements have been associated with Coronary Heart disease.
  • High doses of Beta-carotene is linked to higher risk of Lung cancer.

Do We Really Need Them? 

No! Not everyone needs supplements as the nutrition requirement of the body can be met by adding a variety of healthy foods. However, supplements sometimes become necessary for people who are 60 years and above as the tendency of the body to absorb all the nutrients is lesser and for people who are not able to manage eating a healthy, balanced diet. Some supplements may have serious side effects as mentioned above. There’s little evidence that any supplement can reverse the course of any chronic disease. However, some evidence suggests that supplements can enhance health in different ways. Always talk with your health care provider if you’re thinking about taking dietary supplements and always remember that supplements are not a substitute for a healthy balanced diet. 

We hope this article on Micronutrient Supplements helps you make healthier choices. Do leave your thoughts in the comments below! For more on nutrition and supplements, check out Healthy Reads. You can also get this information, along with the right guidance and advice from a GOQii Coach by subscribing for personalized health coaching here: https://goqiiapp.page.link/bsr

#BeTheForce 

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