We know that improving lifestyle factors (diet, sleep and exercise) can help boost your immune system, but the importance of Vitamin D should not be underestimated. A study published by the journal Aging Clinical and Experimental Research states, “COVID-19 is caused, beside the virus virulence, by the release of pro-inflammatory cytokines. Vitamin D has been found to modulate macrophages’ response, preventing them from releasing too many inflammatory cytokines and chemokines [13].”

Vitamin D is not just a vitamin, it acts as a hormone. It’s synthesized by the skin in the body from direct UVB sunlight. It’s difficult to get enough Vitamin D from our food and the best way is from the sun. However, modern society has made us afraid of the sun and any sunscreen or sunblock will block Vitamin D synthesis. Vitamin D is needed for every metabolic function in the body. It modulates DNA, which means it turns on and off gene expression. Unfortunately, Vitamin D deficiency is an epidemic, with >40% of the US population being deficient, having <20 ng/mL.

How do I get enough Vitamin D?

• You can measure your Vitamin D status by requesting the test (25-Hydroxy) from your doctor.
• Optimal levels >40 ng/mL and may even reach 80-90 ng/mL in athletes. Levels >90 ng/mL may warrant further investigation.
• D3 is the more usable form in the body and can be found in animal sources. D2 is the less usable form and found in plant sources.
• You can get Vitamin D with healthy sun exposure, exposing as much skin as possible, without burning. Wait 10-30 minutes (depending on how fair skinned you are) before applying sunscreen to maximize Vitamin D synthesis.
• Supplementing with Vitamin D in the winter months if you live in the northern latitude (which is the majority of the USA). Make sure your Vitamin D3 supplement has K2 to ensure the calcium goes where it’s supposed to in the body (in the bone and not the tissues). A good recommendation would be Seeking Health Vitamin D3 + K2.

If you are interested in working with a nutritionist, please contact Mai Wagner, Functional Nutritional Therapy Practitioner at the OFJCC at mwagner@paloaltojcc.org. You can learn more about the Functional Nutritional Therapy offerings here.

Reference

Ilie PC, Stefanescu S, Smith L. The role of vitamin D in the prevention of coronavirus disease 2019 infection and mortality. Aging Clin Exp Res. 2020;32(7):1195-1198. doi:10.1007/s40520-020-01570-8

Bear in mind…

Please consult your physician for personalized medical advice. Always seek the advice of a physician or other qualified healthcare provider with any questions regarding a medical condition. Never disregard or delay seeking professional medical advice or treatment because of something you have read on the Live Fully Blog.

Many of us have tried a low-fat diet at some point in our lives, but is it healthy for you? The answer is simply, No. Eating fat does not make you fat, just like eating green vegetables will not make you green. In fact, healthy fats are a critical part of your diet.

Fats play numerous roles in the body, including:

• Providing a source of energy
• Acting as building blocks for cell membranes and hormones, especially sex hormones (testosterone, estrogen, and progesterone)
• Aiding the absorption of the fat-soluble vitamins: A, D, E, and K
• Allowing for the proper use of proteins
• Serving as a protective lining for the organs of the body, especially your gut lining
• Helping regulate energy absorption by slowing the absorption of food
• Increasing satiety (feeling full after eating)
• Making food taste good

How low-fat diets cause harm

• Causes gut issues; increased permeability allowing proteins to leak through the gut barrier
• Gallbladder issues. Your gallbladder is responsible for releasing bile, which emulsifies the fat. If you’re not eating enough fat, the bile can crystalize leading to gallstones, which may lead to gallbladder removal. This is due to the lack of eating fats.
• Fat is replaced with sugar and processed carbs
• Inability to absorb fat soluble vitamins critical (A,D,E,K) for function
• Hormonal issues- you need fat to build steroid hormones
• Increased inflammation due to prostaglandin (hormone-like substances that regulate inflammation) dysfunction

Good Fats vs. Bad Fats (general guidelines)

Around 30% of your diet: Saturated Fat (most stable fats) Sources:

• Red meat
• Coconut Oil
• Ghee
• Butter
• Dairy

Around 60% of your diet: Monunsaturated Fat (less stable with one double bond) Sources:

• Extra Virgin Olive Oil
• Almonds
• Macadamia Nuts
• Avocado
• Olives

Around 10% of your diet: Polyunsaturated (least stable with 2 or more double bonds) Sources:

(Aim for 1:1 ratio of Omega 3: Omega 6)

• Fish Oil (Omega 3)
• Flax Seeds (Omega 3)
• Chia Seeds (Omega 3)
• Walnuts
• Pecans
• Butternut
• Sesame Seeds

Stay away from the adulterated polyunsaturated fats. These are highly processed, highly heated, have chemicals and are deodorized—which can cause havoc in the body. Bad fats to avoid:

• Partially hydrogenated/ hydrogenated oils found in
  • Fast food
  • Fried fats
  • Packaged/processed fats
• Vegetable oils such as canola, safflower, sunflower, corn, peanut, grapeseed and soybean oil

If you are interested in working with a nutritionist, please contact Mai Wagner, Functional Nutritional Therapy Practitioner at mwagner@paloaltojcc.org. You can learn more about the Functional Nutritional Therapy offerings here.