Nicky Dear Health Coach

During the Christmas break myself and many of my family members and friends had seasonal colds.

We often fall victim to colds, and other illnesses when our immune systems are low due to fatigue, stress, too much alcohol, poor nutrition- or all of the above!

A few days ago we had a lovely cool crisp day with sunshine which is the first time in a while and as I was walking with Pip, my Border Collie, I started thinking that now would be a good time to write a blog on one of the key micro nutrients we need to help support our immune systems.

Did you know that Vitamin D is now recognised as a hormone and as you now know (if you have been reading my blogs) all our hormones work together and so other hormones are effected when Vit D levels are low.

Our skin is our largest organ and is full of Oestrogen receptors. Vitamin D is a fat soluble vitamin and is produced in the skin with the help of Oestrogen when exposed to sunlight. Many women are found to be deficient or low in Vitamin D as they transition through Menopause due to the decline in Oestrogen and the changes in our skin that occur, meaning we don’t absorbe Vitamin D as well a we once did.

Vitamin D Deficiency is known to be detrimental to our immune systems and may result in auto immune diseases.

Hot flushes can be made worse, memory loss and brain fog can also become worse when we are deficient in Vitamin D.

Vitamin D is also involved in the production of Calcium which is a key nutrient for Bone and muscle health.

Vitamin D is also important for Melatonin production (the hormone that sends us off to sleep) so that when Vit D levels are low, insomnia can be a result and serotonin is also decreased (our hormone effecting mood).

If the sleep/wake cycle is disrupted then this can in turn cause a dysregulation in the HPA (Hypothalamus, Pituitary, Adrenal) Axis leading to hormone chaos and ultimately to chronic inflammation.

Please read my blogs on inflammation and on sleep for further info.

So as you can see Vitamin D is important for many different reasons.

In order to ensure you have enough Vitamin D:

1. Get out for a walk in the morning to expose your skin to sunlight and get some aerobic exercise at the same time.
2. Eat Oily fish such as wild caught salmon, Mackerel, Tuna, Anchovies, Sardines, Egg yolks, Mushrooms, and small amounts of Dark chocolate.
3. Add 30ml of good quality Olive oil to your diet – As Vitamin D is fat Soluble this will help with absorption in your gut as well as the many other health benefits Olive oil brings.
4. It is advisable to ask your GP for a blood test and they may suggest taking a supplement if you are deficient. Make sure you take the right dose if this is the case. The daily recommended intake is 10 Micrograms (mcg) or 400 IU (international units) as there are many different supplements and some are much too high. Your body will only absorb what it needs and the rest will be excreted.

Please feel free to reach out with any questions in the meantime or to book a discovery call free of charge.

Contact me on email: Nicky@nickydearhealthcoach.com

Call me: 07407281148