Winter Immune System Health

As the winter season begins to settle in it becomes all the more important that we pay attention to the health of our immune systems. Consciously supporting your immune system should be seen as giving yourself a helping hand to stay healthy through the winter, and always close to the top of your priority list! 

There are several small things that you can do to give this aspect of your health a boost, and doing so can not only protect your body from illness, but will also help you to maintain your positive mood. When we begin to get ill our happiness can suffer, and this can lead to increased levels of stress as we struggle to find the energy and the motivation to get things done. This can become a cyclic problem as higher levels of stress can further compromise the immune system!

Get to Bed

Getting enough sleep can sometimes feel impossible. We all have our different reasons for not always getting an adequate amount of good quality sleep at night – but whatever your reason, it is important for the health of your immune system that you work to resolve the problem.

You can try going to bed earlier, avoiding caffeine or other dietary stimulants in the evening, meditating before bed and creating a more peaceful sleeping environment for yourself.

Eat for Digestive Health

The health of your digestive system is closely connected to your immune system function, and this is something I discussed in my previous article on Gut Health and your Diet.

Cutting out highly processed foods and those that are high in sugar is a great place to start. Additionally, taking a daily probiotic can help to encourage the presence of good bacteria in the gut.

Want to learn more about how eating more plant-based foods can enhance your health in other ways too? Click here now to check out my starter guide!

Pay Attention to Vitamin D

Vitamin D is most commonly known for its role is protecting bone health, but it is also important for the health of your immune system. Your body naturally creates vitamin D from the sun, and getting outside into the sunshine is a simple way to make sure you are producing enough. However, this can become a problem during the winter months due to the grey weather and shorter days.

Fortunately, many foods are fortified with vitamin D and it also occurs naturally in quite a range of foods. Therefore making the extra effort to include vitamin D rich produce during the colder months will help to keep your immune system functioning properly.

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

The Super Nutrient: Vitamin D

Finding ways to boost the presence of vitamin D in the body is a great idea for improving and maintaining your general health.

With our busy modern day lives it can be super easy to negate our own health, and to pay little attention to the nutrients that we are consuming. However, this can quickly lead to our health and happiness becoming compromised.

As discussed in a previous blog post, Vitamin D is an incredibly important vitamin. And, since there is not something that can be found in abundance in many foods, it is essential that you get an ample amount from sunshine!

Your body utilises stores of cholesterol to convert sunlight into usable vitamin D. Although it is a vitamin, it actually acts more like a hormone in the body and contributes to many essential regulatory functions. Every cell in your body relies on vitamin D and a deficiency can cause long-lasting health issues.

Mental Health

The incidence of depression can be seen to increase during the winter months, and this can be linked (in part) to less sunshine during the day. In order to combat this issue it is important to aim to get more vitamin D from dietary sources during the winter, and you can also opt for supplements.

Immune System Function

Your immune system relies on vitamin D to function effectively. Low levels of vitamin D can contribute to the onset of several health conditions and ensuring you get an adequate amount is a great way to help protect yourself.

Bone Strength

This super vitamin is incredibly beneficial when it comes to the health of your bones. It helps to prevent the breakdown of the bones, as well as increasing the overall strength of your entire skeletal system.

Brain Health

It may surprise you to learn that your memory can actually be affected by long-term vitamin D deficiency. Persistent low levels of this vitamin has also been linked to the development of certain neurodegenerative diseases, such as Alzheimer’s disease.

As you can clearly see, there is much to be gained from vitamin D and much to be lost by not making sure you have get an adequate amount!

If you have seen my new wellness for women membership site – Truly Julie – then you will know that I am on a mission to inspire and motivate women to become healthier and happier – and I would love it if you would join me on this journey as we keep moving through 2017!

Why is Vitamin D Essential for Optimal Health?

As many of my clients are already aware, vitamin D is one of the only vitamin supplements that I often recommend people include. Getting an adequate amount of this vitamin is incredibly important and unfortunately many of us fail to do so! Experts have predicted that at least one billion people around the globe are deficient in this vitamin. A quick blood test will determine your vitamin D levels and an optimum range is between 50-80 ng/ml. On the other hand, it is also important not to overdose on vitamin D as excess amounts will remain in your system, often leading to high blood calcium levels, nausea and sometimes even kidney stones.

The main roles that vitamin D has in the body are to maintain bone mass, help the body to properly absorb calcium and also to protect against injury whilst also alleviating any musculoskelatal pain.

Your immune system is one of several aspects of your body that will benefit from optimum vitamin D levels. This is especially true if you are an athlete or if you are someone who engages in regular exercise. Strenuous workouts can have quite an impact on the body and keeping healthy is key to efficient recovery. Vitamin D helps to defend the body in this way and combats viruses.

Your brain will also benefit from this vitamin, with studies showing that cognitive function is improved as the damage caused by free radicals is reduced. Not only does this mean that your general brain activity in the present is optimised, but also that your risk of degenerative diseases becomes less. Alzheimer’s is one disease that is thought to have strong links to decreased levels of vitamin D.

Testosterone levels, in men and women, are directly influenced by the amount of vitamin D present in the body. In fact, those who are taking testosterone for hormone replacement therapy are generally advised to take a weekly dose of vitamin D in order to keep their levels of testosterone up. Testosterone plays a huge role in building and maintaining muscles and making sure vitamin D levels are adequate will aid this process.

As we can see, this is an extremely useful and essential aspect of our basic nutrition. The best ways to make sure you are getting enough vitamin D are to enjoy sufficient time outdoors in the sunlight, consume foods that are high in this vitamin and then also of course you can take supplements if you find the first two option aren’t hitting the quota.

If you feel like you might be lacking in any areas of your nutrition, then click to get a nutrition consultation!