Vitamin D and Immune Health

Vitamin D plays a key role in over 300 processes in the body, making it no surprise that it has long been considered a super nutrient. Often called the sunshine vitamin, there is even more of a reason to shine a light on its immune-boosting benefits as we enter the winter season in the U.S.

That's because even though it is important to our health, our body can't make it on its own. In fact, most people get their vitamin D through a chemical reaction that takes place in the skin during sun exposure.

As the sun sets on the summer/fall season and people spend more time indoors, now is the perfect opportunity to ensure you are not a part of more than 40% of the US population estimated to be deficient in vitamin D.

Read on to find out more about this superstar vitamin and how it can power a healthy immune response throughout the year.

Vitamin D and Immune Health

Vitamin D is an essential nutrient that is required for the body to function well. Your body can source Vitamin D from food as well as produce it naturally in response to sunlight exposure. Unfortunately, many people are deficient and many more are functioning at sub-optimal levels for robust health.

Multiple factors affect the body's ability to produce vitamin D including the season, weather, location, air pollution, sunscreen use, skin tone and age. The body breaks down vitamin D quickly, meaning that stores can run low without regular consumption or consistent direct sunlight exposure. Vitamin D levels have also been shown to decline with age, primarily due to a reduction in either the absorption or metabolism by the liver. Additionally, vegans/vegetarians can be more susceptible to low levels of this vitamin, as the richest dietary sources are predominantly animal-based.

When the body is low in vitamin D, immune function can be affected. Many recent studies have confirmed the significant role of vitamin D in the inflammatory cytokine response. Optimal levels have been shown to protect against invaders; by increasing white blood cell production the ability for harmful replication is decreased.

In addition to immune system support, adequate levels of vitamin D also offers the following benefits:

• Maintains bone and dental health

• Increases calcium absorption and balance

• Supports blood sugar balance, and metabolism

• Helps increase musculoskeletal strength

• Supports positive mood

Sources of Vitamin D

1. Dietary Sources

Vitamin D is naturally only present in a handful of foods, which is likely why it is one of the most common nutrient deficiencies. Western diets are particularly low in sources of vitamin D. For this reason, some packaged foods and beverages are fortified with the synthetic version, however, these tend to provide far less of the vitamin than whole food sources.

These foods are notable dietary sources:

• Fish including salmon, sardines and mackerel

• Liver

• Pasture-raised eggs, concentrated in the yolk

• Certain mushrooms (shiitake)

2. Supplementary

While spending 10-20 minutes in the sun (without sunscreen) is said to be an optimal way to get your daily dose of vitamin D, there are many reasons why this may not be possible. Concerns over the impact of prolonged sun exposure on skin health over time also need to be considered. In addition to limitations from sunlight exposure, as outlined above, getting an adequate intake of vitamin D from diet alone may also prove difficult, which is why supplementation is beneficial and highly recommended for overall health.

Your Vitamin D Solutions

Research suggests that supplemental vitamin D offers a variety of health benefits from improved immune health to improved mood. It's important to distinguish between various types, and know what formulation is best for you. Vitamin D is a fat-soluble vitamin that includes three compounds: vitamins D1, D2, and D3. The forms of D2 and D3 are most important for humans. While vitamin D2 is most often found in fortified foods, D3 is produced naturally by our bodies.

Here are several effective Vitamin D solutions:

Vitamin D3: High Potency Liquid: A high-potency, liquid vitamin D formula requiring just a couple of drops per day to reach your ideal dosage. This product is ideally used along with a Daily Activated Multi-Vitamin or Daily Nutritional Support shake, which both include vitamin D3 synergistic partners such as magnesium, calcium, and vitamin K.

The D3 formulation offers additional benefits:

• Concentrated and highly bioavailable

• Convenient, pleasant tasting and easily mixed

• Absorption is enhanced when combined with healthy fats

Since many children routinely test outside the optimal range for healthy levels of vitamin D, supplementing their diets can be a good idea with a specially formulated Kid's Vitamin D3 Liquid for children under 50 lbs that offers all the benefits. If you have specific dietary requirements there are also Vegan Vitamin D3 (Capsules) formulated from a sustainable, high-quality plant source as a suitable option.

Since vitamin D is a critical building block for foundational immune health, if you don't consume enough each day or spend adequate time in the sun, it is imperative that you improve levels through supplementation. (Blog source)

Vitamin C and Immune Health

When you're starting to feel "under the weather" what is the first step you take?

Many people reach for vitamin C, because it's an essential nutrient and antioxidant that supports many important processes in your body. But of course, right now, it's even more important for its many immune defense benefits!

In fact, it's even been making headlines because high doses of the vitamin are currently being studied in relation to respiratory health support. That's why it comes as no surprise that it's flying off the shelves lately.

Read on to learn more about the many benefits of vitamin C including its role in immune health, plus information on Alkalizing Vitamin C Capsules.

Vitamin C and Immune Health

Vitamin C is a critical building block for optimizing your immune health as it supports multiple functions of the immune system.

For starters, it contributes to immune defense by promoting the growth and function of immune cells called neutrophils, phagocytes and lymphocytes. These immune cells are responsible for attacking harmful substances that enter your body. Vitamin C also serves as a potent antioxidant that can help to balance inflammation, which in turn supports immune function.

Additionally, vitamin C is known for its role in healthy skin and healthy movement. It promotes collagen formation that helps to maintain skin elasticity and hydration and is central to the structural integrity of ligaments, tendons and joints. What's more, by boosting collagen production, vitamin C helps the skin to serve as a functional barrier to keep foreign substances from entering your body.

Research has also shown the protective role it plays in promoting natural healing. Overall, vitamin C is an essential nutrient that helps keep your immune system functioning optimally in a multitude of amazing ways!

Sources of Vitamin C

1. Dietary

Colorful produce is often the best natural source of vitamin C. Consuming several servings and a variety of fresh fruits and veggies daily can provide your body with its vitamin C needs. While a true deficiency in vitamin C is rare, evidence suggests that many people may have low levels, especially those under high amounts of stress and those with a low intake of fresh produce.

Furthermore, humans lack the enzyme required to synthesize vitamin C from glucose and must obtain the vitamin through diet or supplementation. This is why some packaged foods, such as cereals, are fortified with vitamin C. However since vitamin C is water-soluble, the content in packaged foods may be reduced by prolonged storage and by heating during processing — making fresh fruits and vegetables the best source, especially when consumed raw.

Foods with notable sources of vitamin C include:

Vegetables: peppers, broccoli, brussels sprouts, and tomatoes

Fruits: oranges, grapefruits, kiwis, and strawberries

2. Supplementary

Vitamin C supplementation has been studied for more than six decades for its crucial role in immune function. Adequate intake and retention of vitamin C are necessary to maintain healthy levels in the body and function optimally. Current lifestyle factors, including persistent stress and exposure to smoke, pollution, radiation and heavy metals, can raise the requirement for vitamin C even further.

Your Vitamin C Solutions

Since vitamin C deficiency impacts immune health, and extra vitamin C helps boost it, supplementation may be beneficial, or even necessary depending on your lifestyle, for optimal immune function.

While there are many types of vitamin C available, the formulation is important to ensure that your body is able to absorb it and use it efficiently.

There are some options to consider:

Full Spectrum Vitamin C- contains various bioflavonoids including amla and acerola berry (plant-based compounds that enhance the action of vitamin C) formulated to mirror the way vitamin C is found in nature and perfect for daily use

Alkalizing Vitamin C Powder- balanced with calcium, magnesium and potassium to gently deliver a high concentration of vitamin C while at the same time reducing the potential of gastrointestinal upset. This is a great immune booster especially during times of increased vulnerability and also comes in a convenient capsule form.

Your Wellness Begins With a Focus on You

Many people learned the basics of physiology, exercise and nutrition years ago. But, you may have missed more recent scientific studies while navigating your busy life. You can evaluate your own health regularly with labs to identify where your bodily systems are functioning well and where they may benefit from some additional support.

Who has the time to stay current on the latest research? And how can you translate labs into actionable plans without it? Private Online Health Coaching provides the opportunity to help you understand your health better and achieve your own wellness goals in one of three ways:

Book a Complimentary Consultation if you want to explore a specific aspect of your health and identify which labs are appropriate. We will work with you to understand your current health, physiology and lifestyle, and help you to build a plan that is achievable. (Blog source)

Daily Mushroom Immune Support You Need in Your Wellness Routine

Dating back thousands of years, mushrooms have been used for their medicinal properties to improve energy and focus, as well as for their mushroom immune support properties. With clinically backed research, medicinal mushrooms may be something you want to consider adding to your life for the associated widespread health benefits.

What Are Medicinal Mushrooms?

Medicinal mushrooms are powerful fungi that are packed with antioxidants, polysaccharides and other health-benefiting compounds. These nutrients and compounds can help supply your body with brain-enhancing, mood-boosting, immune-strengthening, stress-relieving and anti-aging benefits. (Wow!)

Unlike psychedelics, medicinal mushrooms are safe to consume and don't have hallucinogenic properties. Mushrooms along with other herbs are also considered as "adaptogens" - natural substances derived from plants that work to counteract the effects of different types of stress on the body and help maintain balance. The effects of adaptogens develop slowly over time and while each has unique benefits, taking an effective dose of a high-quality blend can have the most powerful impact.

Top 8 Medicinal Mushrooms

While there are many types and varieties of mushrooms, not all of them are edible and there are a few that stand out for their mushroom immune support benefits. So let's review some of the more common and most beneficial mushrooms for mushroom immune support:

1. Reishi:This shiny, red, kidney-shaped mushroom can help boost your immunity and protect it from exposure to harmful microbes by elevating the activity of white blood cells and protecting them against free radicals. It also has benefits with relaxation and improving mood.

2. Chaga: This mushroom looks like burnt charcoal and has been shown to promote the production of cytokines, which boost immunity by enhancing your white blood cell's ability to defend against bacteria and viruses.

3. Cordyceps:This mushroom, which looks like a long, finger-like body, can help with energy and stamina by stimulating adenosine triphosphate (ATP)—the primary source of energy within cells. It can also help strengthen the immune system to fight harmful free radicals with its immunoregulatory compounds.

4. Lion's mane:This mushroom, which gets its name from its appearance (a white, globe-shaped fungus that has long spines, resembling a lion's mane), has been shown to help enhance brain function, memory, and concentration, help support mood, and even help reduce inflammation.

5. Maitake:This mushroom contains a number of vitamins, beta-glucans, and antioxidants, which can support your immune system. It's also a great adaptogen, which supports a balanced stress response.

6. Shiitake:These mushrooms contain an abundance of polysaccharides like lentinans and other beta-glucans, which are great for cell damage protection, boosting immune system function, and boosting white blood cell production for fighting off microbes.

7. Agaricus:This white cap mushroom can stimulate your immune system and help offset stress — physical and emotional. It is also associated with better-regulated blood sugar levels and a healthy cardiovascular system.

8. Turkey tail:This mushroom that contains large brown and tan rings (looking like a turkey tail) can also boost white blood cells to fight foreign invaders.

How Do You Consume Medicinal Mushrooms?

While you can buy the mushroom as a whole food, there are added benefits of consuming it in a high-quality, blended supplement. You don't have to worry about availability, cooking them up and keeping them fresh. Plus, when you eat them whole, it can be hard to consume the variety and also an effective dose of the compound that provides maximum health benefits.

Reap the Benefits of Mushroom Immune Support

Boost and balance your immunity, enhance your brain, cognitive performance and energy levels with a science-backed blend of powerful mushrooms you can easily incorporate into your daily nutritional supplement routine. This is what makes the Daily Mushroom Immune Support blend the perfect natural addition for overall health and well-being. (Blog source)

Zinc for Immunity: The Mineral for Robust Immune Health

Zinc is a mineral that the body only needs in small amounts, but is required for many vital functions, including being a key player in cell growth and development, thyroid hormone production, also how quickly damaged tissue or wounds repair and heal. Perhaps most important, though, is the role of zinc for immunity. It's key to warding off harmful germs we are exposed to, and research has shown that zinc can shorten the duration of common seasonal respiratory issues.

As an essential trace mineral, zinc must be obtained through dietary intake or supplementation since the body doesn't produce or store it on its own. It is found naturally in many foods and also added to others. Read on to learn more about how to ensure your body is getting enough zinc and how this crucial nutrient can boost your immune health.

Zinc and Immune Health

Zinc's immune-boosting power comes in its ability to create immune cells that fight foreign invaders like bacteria and viruses. It acts as a germ roadblock, helping to protect the body from illness. That's why it's important to maintain normal levels of zinc in the body and to supplement when necessary. If your body doesn't receive enough zinc, your immune response can be reduced increasing your risk of feeling unwell.

In addition to supporting a healthy immune system, having adequate levels of Zinc is important for its role in many more functions including:

• It is a key player in the creation of our DNA and how genes are expressed

• Supports growth and development during pregnancy, childhood, and adolescence

• Helps balance healthy levels of inflammation

• Supports a healthy gut environment - digestion and absorption

• Promotes efficient wound healing and skin health

• Supports eye health

• Supports metabolic and hormonal function

• Is needed for sense of smell and taste

Sources of Zinc

Dietary Sources

Because the body doesn't produce zinc on its own, we must include foods that are a source of this essential mineral. As it is only required in small amounts, as long as you're eating a variety of zinc-containing foods daily, there's no need to overload on any one type. The following foods are all rich in zinc, and if consumed regularly, can help maintain optimal levels:

• Shellfish including oysters, crab, and lobster

• Chicken

• Red meat

• Whole grains

• Beans and legumes

• Nuts and seeds

Supplementation

While Zinc is found in a wide variety of foods, some plant-based sources can be less utilized by the body than animal foods. If dietary intake of zinc-rich foods is low or a deficiency is confirmed, supplementing with Zinc is important. It is also a powerful immune booster to use at the first signs of illness or to support a healthy immune system all year round.

Your Zinc Solutions

Zinc has been shown in studies to have the ability to function as an antioxidant, stabilize membranes and take on therapeutic roles with positive effects on immune cells. It is just one of three key immunity essentials, the other two being vitamin C and vitamin D.

Zinc comes in several different forms and preparations. Highly absorbable forms include picolinate, citrate, gluconate and acetate; the latter two are more common in lozenges. Common preparations can include capsules, tablets, melts and nasal sprays.

While Zinc is essential for a healthy immune system, long-term supplementation can deplete other nutrients in the body and lead to further imbalances. Choosing a formula that contains the appropriate co-factors including copper, vitamins C and vitamin B6 and is a great choice for long-term use. As the body has no mechanism to store zinc, if levels are low you may want to consider a highly absorbable and usable form to restore levels more efficiently in the short term or to give the immune system a boost if it needs additional support. Adding the powerful immune-boosting trio of vitamin C, Vitamin D and zinc is one of the best ways to give your body the best chance at defending itself against harmful invaders all year long.

Having adequate levels of Zinc is essential from the wide range of functions it supports and if you are unsure whether you are getting enough from your diet or what supplement is right for you, knowing your individual levels is the best way to avoid guessing. You can run a simple at-home lab test to assess all your mineral and electrolyte levels as well as identify if there is a build-up of any heavy metals that can increase the burden on the immune system. Working alongside a certified health practitioner, your results will give you a deeper understanding of your current health and how to restore any imbalances using a personalized wellness plan designed to best support you, your immunity and your overall health. (Blog source)

Immune System Basics: Why Do I Get Sick?

Catching a cold is bound to happen occasionally — it's also a natural part of building immunity. Our immune system is constantly at work to keep us healthy by avoiding germs, defending against them if they do get inside our body and minimizing the extent of possible harm they can cause. If you get ill frequently, it can be a sign your immune system needs additional support.

That's why it's important to understand how you get sick, how your immune system works to fight off illness, and what you can do prevent feeling unwell. Let's dive into some immune system basics.

How You Get Sick in the First Place

Your body is exposed to billions of foreign invaders at any moment including viruses, bacteria, parasites and fungi that can lead to illness, infections and more serious diseases. You are breathing them in and swallowing them. They are on your skin and located in your mucus membranes. However, this doesn't mean you get sick every time. It depends on the strength of the specific pathogen and how well your immune system can respond to it – this is immune system basics.

How Your Body Protects You Against Harmful Invaders

Your immune system responds in two ways when it comes into contact with foreign pathogens:

• Your innate immune response is your body's first line of defense and reacts immediately.

• Your specific immune response develops over time and is specific to certain pathogens (like bacteria and viruses). This response learns, adapts, and remembers the pathogen to fight it better and faster next time.

If it's the first time your body is encountering a foreign invader, your innate immune system will respond. But remember, this is just a general response and it's not as strong in fighting specific invaders.

Your specific, or secondary, immune response then gets notified of this invader, learns how to fight it, and makes appropriate antibodies. The first time it is exposed, it can take some time for your specific immune response to combat the invader and create antibodies. As a result, your symptoms may be more severe.

However, the next time your body is exposed to that specific invader (bacteria, virus, etc.), your immune system may be able to fight the pathogen more effectively. The antibodies created earlier will attach to the pathogen and inactivate it, allowing your immune cells to come in and destroy it faster. This time, you may just have minor symptoms or could avoid them altogether.

Different Types of Immune Cells and How They Work

Your innate immune response uses white blood cells like neutrophils, phagocytes, macrophages, and basophils and sends them to the infected area. These immune cells can open up blood vessels, allowing more immune cells to come rushing in to attack the bacteria. Some white blood cells release chemicals to kill the bacteria; phagocytes can even enclose these germs and "eat" them.

Your specific immune response consists of the B and T lymphocytes. Your B lymphocytes produce antibodies when they come into contact with a foreign invader. When your B cells come into contact with that pathogen again in the future, they alert your T lymphocytes into action to destroy the pathogen quicker. This is why you may experience less severe or no symptoms the second time around.

Why You Could Be Getting Sick More Frequently Than Others

While we all get sick from time to time, some people are more susceptible. Here are a few reasons why:

• Micronutrient deficiency. Vitamin C, vitamin D, vitamin E, zinc, and magnesium all play a vital role in supporting a healthy immune system. If your body doesn't have adequate stores of key nutrients, then the immune response may be impaired.

• Hidden stressors. Your body could be putting its energy and resources into hidden stressors, like trying to overcome an infection, a traumatic event or injury, even digestive imbalances. This can weaken the immune system's ability to respond appropriately and effectively to foreign invaders.

• Environmental toxins or food sensitivities. These could be constantly activating your immune system, using up resources, and leaving your body more vulnerable to other harmful invaders.

Tips To Support Your Immune Response

Now that you understand how you get sick, here's what you can do to help prevent your body from getting sick and how you can best support your body when you do.

• Restore your micronutrient levels. For example, vitamin D is essential for the growth and function of immune cells. You can run a simple at-home lab test to assess your levels and work alongside a health practitioner on a personalized wellness protocol to ensure your body has the necessary components for optimal immune function.

• Reduce and manage stress in your life. High levels of stress place a large demand on your nutrient stores. Taking a daily activated multi-vitamin and mineral and including additional supportive supplementation like magnesium, B vitamins and vitamin C, can help to buffer the demands of increased stress on the body.

• Address underlying stressors. Underlying gut imbalances, infections, or high levels of inflammation could reduce the absorption of key nutrients needed for healthy immune function and overall health. Even if you are eating a healthy balanced diet, underlying issues could inhibit your body from being able to utilize the nutrients that support robust immunity.

• Address underlying symptoms. Underlying gut overgrowth, infections, or inflammation could reduce gut absorption. Even if you are eating healthily, hidden issues could inhibit your body from receiving those nutrients needed for immune function.

• Prioritize sleep. Studies show people who don't get enough quality sleep are more prone to sickness when faced with a virus. Less sleep can reduce natural killer cells and can promote inflammation, which can both inhibit proper immune response.

When you understand the basics of immune health, you'll feel confident in the power of your innate immune system to do its job of fighting off unwanted germs. It's also empowering to know there is so much we can do to support a healthy immune system and enable it to function at its best all year long. (Blog source)

It’s easy to see the importance of a healthy immune system, is it not? When you’re ready to take the next steps to empowering yourself with a healthier YOU, click here to schedule your complimentary consultation with a certified level 2 Integrative Health Practitioner.