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Supporting and optimising our Immune System Part 1

Posted: Mar 23, 2021

 

It is more important than ever to help your immune system to function as best it can, as we continue to deal with the SARS-CoV-2 (COVID-19) pandemic. New variants make the virus easier to catch. It is key to ensure that your body puts up the best defense possible.

In this article, we will talk about two important ways you can improve your immune function – ensuring you have adequate Vitamin D levels, and improving your gut health. In a later article we will also cover other important nutrients which help to support your immunity.

 

Vitamin D

Vitamin D, along with other micronutrients such as Vitamins A, E, C, and minerals such as zinc and copper, interacts with many thousands of genes responsible for controlling the immune system. It is the most researched micronutrient in relation to immunity, and worryingly it is thought that well over a billion people worldwide are deficient (less than 20ng/ml) in this vital nutrient. Many more are insufficient (less than 30ng/ml). People from northern hemisphere regions such as Europe are especially prone to deficiency, and our elderly population is most likely of all to have low Vitamin D levels.

 

Growing evidence suggests that not having enough Vitamin D can make a person very susceptible to COVID-19. In December, over 220 leading scientists and health experts wrote an open letter to world leaders and governments calling for increased Vitamin D use to combat COVID-19. They stated that the evidence clearly shows that higher Vitamin D levels are linked to

•          Lower rates of COVID-19 infection acquired

•          Lower risk of severe disease (hospitalization, ICU or death) in the event of infection occurring.

Their suggestion was that all adults ensure they get at least 2000 IU (equivalent to 50mcg) per day until the end of the pandemic.

Very few foods are rich in Vitamin D3. The highest food sources are all animal products. Highest among these is cod liver oil, which contains about 450 IU per teaspoon. Next is oily fish such as salmon or mackerel which contain around 400 - 500 IU per 100g.

The main source of Vitamin D naturally is through the action of sunlight on the skin. Vitamin D is a group of fat-soluble compounds which act like hormones in the body. The type which is produced in the lower levels of the skin epidermis is called cholecalciferol, or Vitamin D3.

Sun exposure can result in the production of very large quantities of Vitamin D3. In many ways it is the ideal way of maintaining a good supply in the body. The average adult needs around 1,000 to 1,500 hours of sun exposure throughout the spring, summer and autumn to get adequate amounts for the year.

However, there are many things that affect a person’s ability to produce vitamin D. Age, skin-type, certain disease, season, and where you live in the world, all have a part to play.

—        In older age groups, the levels of the molecule in the skin that the UVB rays act upon to produce Vitamin D3 can be lower. This age group also typically spends more time indoors and so receives less exposure to the sun’s rays.

—        There are six skin types, according to the Fitzpatrick Sun Reactive Skin Type scale. These skin types show different sensitivity to UV light. They range from very pale skin that always burns (Type I) to very deeply pigmented skin that never burns (Type VI). Darker skin tones produce less Vitamin D than paler types, as the melanin pigment which gives skin its colour blocks UV light. .

—        Countries further from the equator (like Ireland) receive much weaker UVB light. Likewise, there is a large difference in the amount of sunlight from one season to another.

—        Some diseases affect fat digestion and absorption, such as Crohn’s disease and ulcerative colitis. They can also reduce Vitamin D levels because it is a fat-soluble molecule that depends on the gut’s ability to absorb dietary fats. .

—        Obesity can also reduce levels of Vitamin D in the blood, as it can gather instead in adipose (fat) tissue under the skin.

—        Wearing full clothing that covers the skin will prevent the UVB rays from reaching the skin. In the same way, sunscreen when applied correctly will reduce Vitamin D production by 90-95%. However, it is very important to note that UV light can cause cancer. For this reason excessive sun exposure must always be avoided.

 

The World Health Organisation recommends 5 to 15 minutes of sun exposure to hands, face and arms (without sunscreen) three times per week. However, this may not be enough to reach 2000 IU per day.  In order to be certain of getting enough, it may be a good idea to take a daily supplement. This is especially important where sun exposure is limited, like here in Ireland.

 

Gut Health

The good health and variety of our gut bacteria, or microbiome, has also been shown to reduce the severity of COVID-19 infection. A recent study in Hong Kong showed that high levels of certain beneficial bacteria including several bifidobacterial species were linked with reductions in disease severity.

 You can support your gut bacteria in several way:

  • Fermented foods such as yogurt, sauerkraut, kimchi, kefir and kombucha all contain many different types of healthy bacteria which can help improve your microbiome.
  • Eating foods which are rich in fermentable fibre such as onions, garlic and sweet potato fuels the growth of healthy bacteria in your gut.
  • Managing your stress levels, getting enough sleep and taking regular exercise all help to improve your gut health.

 

 

 

 

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