Vitamin D Cuts Risk Covid-19

Vitamin D Cuts Covid-19 Risks

by Immune SystemInflammationRespiratory System

Vitamin D May Cut COVID-19 Risks

Vitamin D deficiency is associated with an increased covid-19 infection risk.  

Vitamin D

Vitamin D (also referred to as “calciferol”) is a fat-soluble vitamin. It is produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis.  It is available in a few foods and as a supplement.

Vitamin D obtained from sun exposure, foods, and supplements is biologically inert and must undergo hydroxylations in the body for activation. The first occurs in the liver, and the second occurs primarily in the kidneys.

Vitamin D Benefits

Vitamin D has multiple roles in the body, namely:

  • Promotes healthy bones and teeth.
  • Supports immune, brain, and nervous system health.
  • Regulates insulin levels and supports diabetes management.
  • Supports lung function and cardiovascular health.
  • Influences the expression of genes involved in cancer development.

Vitamin D and Respiratory Infections

Interest in a potential role for vitamin D in the prevention or treatment of acute respiratory infections dates back to the 1930s, when cod liver oil was investigated as a means to reduce industrial absenteeism due to the common cold.

Vitamin D is important to the function of the immune system and it is well established that vitamin D supplements lower the risk of viral respiratory tract infections.  

Vitamin D and Covid-19

At Boston University School of Medicine (BU), hospitalized COVID-19 patients who were vitamin D sufficient had significantly better clinical outcomes, with marked decreased risk of becoming unconscious, hypoxia and death. In addition, they had lower blood levels of C-reactive protein (an inflammatory marker), and higher blood levels of lymphocytes (a type of immune cell that helps fight infection).  BU defined Vitamin D sufficient as blood levels of 25-hydroxyvitamin D of at least 30 ng/m

There are about 30 studies demonstrating that having optimal blood levels of vitamin D reduces Covid-19 risks. Many researchers regard this evidence as overwhelming, although there are always those that claim we need more research.

iIn the meantime, there is little to be lost (vitamin D supplements are inexpensive and have low risk of toxicity) and a huge amount to gain by recommending an adequate daily dose of vitamin D3. 

In particular, vitamin D:

  • Decreases COVID-19 infection and transmission.
  • Lessens coronavirus replication by affecting zinc metabolism.
  • Reduces symptoms.
  • Promotes viral clearance by modulating effects on dendritic and T cells.
  • Reduces inflammatory response
  • Controls the covid-19 cytokine storm by lowering interleukin-6 levels .

A possible caveat is vitamin D’s effect on viral spread, since by reducing inflammation,  it may increase asymptomatic carriage.

Vitamin D: Deficiency and Insufficiency

Vitamin D deficiency and insufficiency is widespread in both children and adults worldwide.  The deficiency is likely attributed to the ubiquitous use of sunscreens and the fear of sun exposure. 

The low costs of vitamin D and its general safety, at least at doses of up to 4000 IU per day, strongly supports vitamin D supplementation.  This supplementation is even more important for groups at high risk for covid-19, such as the elderly and the immune suppressed. 

How Much Vitamin D?

The exact dosage of vitamin D depends on blood levels.  Most people need to supplement to get optimal levels.   Below are general guidelines: 

  • Infants ... 400-1000 IU
  • Children … 600-1000 IU.
  • Teens/Adults … 1500-2000 IU

An Optimal Immune System to Fight Covid-19

Until we have a vaccine or effective treatment plan, it is important to do all we can to strengthen our immune system, including

  • Eat an anti-inflammatory, low glycemic index, Mediteranean diet rich in vegetables, fruit. healthy fats, nuts, seeds and wild caught fish.
  • Exercise.
  • Manage stress.
  • Get adequate sunlight exposure.
  • Get enough sleep.
  • Supplement as needed, including vitamin D

Please consult a nutritionist or other qualified health professional before starting any supplementation.  People with certain medical conditions, such as kidney problems, cannot safely take vitamin D.

Cruciferous Vegetables and Air Pollution Effects

Cruciferous Vegetables and Air Pollution Effects

by Immune SystemInflammation

Cruciferous Vegetables and Air Pollution Effects

Outdoor air pollution is the ninth leading cause of death and disability in the world.  

In 1970, when the air quality standards were established, air pollution was regarded primarily as a threat to respiratory health. Over the next decades as research advanced, public health concern broadened to include cardiovascular disease; diabetes mellitus; obesity; and reproductive, neurological, and immune system disorders.

Air pollution exposure is associated with oxidative stress and inflammation in human cells, which leads to cancer and chronic diseases. In 2013 WHO deemed air pollution a human carcinogen.  We must demand public policy measures to reduce air pollution, including vehicle inspections, efficient public transport, bus lanes, bicycle lanes and urban tolls, amongst others.

Detoxifying Enzymes

We have detoxifying enzymes in our liver and the linings of our lungs.  Studies show that people born with less effective detox enzymes have an exaggerated allergic response to diesel exhaust, suggesting that these enzymes actively combat the inflammation caused by pollutants in the air.  

We can boost the activity of these detoxification enzymes.

Cruciferous Vegetables Boost Detoxifying Enzymes

Cruciferous vegetables improve our ability to detox carcinogens from air pollution, decrease inflammation and increase our defense against infections.  

Cruciferous veggies are a diverse group that includes broccoli, cauliflower, cabbage, kale, bok choy, arugula, Brussels sprouts, collards, watercress and radishes. The name “cruciferous” is an informal classification for members of the mustard family and comes from the Latin cruciferae meaning “cross bearing,” because the four petals resemble a cross.

While these veggies grow in all different colors, shapes and sizes, they share several nutritional benefits. Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K. Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients — plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer. Cruciferous vegetables also are rich in fiber and low in calories, a combination that will help you feel full and satisfied without overeating.

Studies show that cruciferous vegetable consumption decreases inflammation in smokers and nonsmokers, and eating more than two cups these vegetables a day is associated with a 20 percent reduced risk of dying (compared to eating a third or less of a cup).  

While politicians fight over public policy, we can and must protect ourselves by consuming cruciferous vegetables.  Supplements may be useful, but as with all supplements, consult with a nutritionist our nutritionally aware health professional.

Coffee: Health Benefits & Risks

Coffee Health Benefits

by Cardiovascular SystemDigestive SystemEndocrine SystemImmune SystemInflammationNervous System

Coffee Health Benefits

Coffee has many health benefits, and helps prevent some chronic and neurodegenerative diseases.

Coffee is one of the most popularly consumed beverages in the world and a high proportion of adults drink coffee daily.  It is estimated that around 2.25 billion cups of coffee are drunk worldwide per day.

Coffee Active Compounds

Coffee contains hundreds of bioactive compounds, including caffeine, chlorogenic acid, polyphenols, and small amounts of minerals and vitamins, some of which have positive effects on health. In particular, coffee contains riboflavin (vitamin B-2), niacin (vitamin B-3), magnesium, potassium, and various phenolic compounds, or antioxidants. Antioxidants help reduce free radicals, a type of waste product, produced by the body as a result of certain processes.  Free radicals are toxic and cause inflammation.  Scientists have found links between inflammation and chronic diseases as well as various aspects of metabolic syndrome.

Coffee Health Benefits

Epidemiological studies suggest that coffee has beneficial effects on various medical conditions, including:

  • Parkinson's disease
  • Dementia, including Alzheimer's disease and Lewy body dementia
  • Stroke
  • Heart failure
  • Cancers
  • Diabetes
  • Suicide
  • Liver disease
  • Overall mortality

Coffee Risks

The quality of coffee is very important.  Commercial low grade coffee contains mycotoxins including acrymalide.

Drinking too much coffee can have adverse effects, including:

  • Bone fractures
  • Pregnancy loss
  • Low birth weight
  • Preterm birth
  • Gasteoesophageal reflux disease
  • Anxiety
  • Mental health

How Much Coffee?

A meta-analysis from 2017 concluded that it is generally safe for most people to consume three to four cups of coffee per day, and that doing so may actually reduce the risk of certain health conditions.

As we begin to unravel the polypharmacology of the micronutrients in coffee, it seems likely that it will be possible to optimize their composition to enhance efficacy so as to provide widely available, inexpensive, and effective therapeutics for the prevention and treatment of certain diseases, including neurodegenerative diseases.

Inflammation and Disease: Anti-inflammatory Diet

Inflammation & Top Anti-Inflammatory Foods

by Inflammation

Inflammation

It is well established that inflammation is at the root cause of most diseases, including arthritis, heart disease, asthma, degenerative brain disorders and cancer. Consuming anti-inflammatory foods on a daily basis can transform your heath, ameliorate and possible even cure these diseases. Studies show that patients who consume anti-inflammatory foods on a regular basis are able to discontinue some of their medications.

One of the most well known anti-inflammatory diets is the Mediterranean diet comprising of abundant fresh vegetables and fruit, wild caught fish, little or no red meat, and no chemicals or meat additives. This diet is rich on antioxidants, minerals and essential fats.

Top Anti-Inflammatory Foods

Even small changes can make an impact on your heath, and are typically easier to sustain and adapt to. I encourage you to add these foods to your diet on a daily basis.

  • Green Leafy Vegetables ... These vegetables are rich in anti-inflammatory flavonoids and antioxidants. They are also high in vitamins A, C and K, which protect the brain against oxidative stress.
  • Celery ... Celery is high in anti-oxidants and lowers blood pressure as well as cholesterol. Celery seeds lower inflammation and help fight bacterial infections. Celery is high in vitamin K as well as vitamins A, C and potassium.
  • Beets ... Beets contain betalain, who inhabits enzymes that trigger inflammation. They are also high in folate, manganese, potassium and magnesium.
  • Broccoli ... Broccoli is rich in antioxidants, flavonoids and carotenoids which lower oxidative stress, inflammation and the risk of cancer. They are high in vitamins K and C, chromium, folate, vitamins B6, E, A and manganese.
  • Blueberries ... Blueberries contain quercetin that lowers inflammation and the risk of cancer. They are high in vitamins K and C as well as manganese.
  • Pineapple ... Pineapple contains bromelain which reduces inflammation, modulates the immune system and stops blood platelets from sticking together.
  • Wild Caught Salmon ... Wild caught salmon is rich in anti-inflammatory essential fatty acids, especially omega-3s. Studies show that omega-3s reduce heart disease, cancer and arthritis. Wild caught salmon is rich in vitamins B12, D, B3, B6, selenium and phosphorus.List Item
  • Walnuts ... Walnuts contain antioxidants that help protect against metabolic syndrome. cardiovascular disease and type 2 diabetes. They are high in omega-3 and manganese.
  • Chia Seeds ... Chia seeds are rich in omega-3 and omega-6 and help reverse inflammation, and lower cholesterol and blood pressure.
  • Flaxseeds ... Flaxseeds are rich in antioxidants, phytonutrients, omega-3s and lignans which help balance hormone and cellular health. They are rich in vitamin B1, manganese, magnesium and phosphorus.
  • Turmeric Turmeric contains the potent anti-inflammatory cur cumin. It is also rich in manganese and vitamin B6.
  • Ginger ... Ginger reduces inflammation and breaks down toxins in your organs.