The days are growing shorter. On October 1, we get three to four fewer hours of sunlight than we did in mid-June. By the end of the month, we’ll lose yet another hour, and as the year draws to a close the daylight hours will continue to dwindle. You may not realize what a toll the dark days of winter levy on our health. Cold and flu season arrives. Depression rates soar. Aches and pains, as well as autoimmune disorders, tend to flare up. Fracture incidence increases. Heart attack and death rates climb. And, as you likely know, vitamin D levels plummet.
As autumn has arrived, I suggest you take one simple step to boost your immune system, lift your mood, reduce your risk of disease, and maybe even save your life: Make sure your blood level of vitamin D is in the optimal range.
Protective Effects of Vitamin D
The benefits of vitamin D just keep rolling in. A recent study from Duke University Medical Center concluded, “Vitamin D insufficiency appears to be highly prevalent among older adults. Evidence from epidemiologic studies and small clinical trials suggests an association between 25(OH)D concentrations and systolic blood pressure, risk for CV [cardiovascular] disease-related deaths, symptoms ofdepression, cognitive deficits, and mortality.”
Other studies demonstrate firm links with type 1 and type 2 diabetes, autoimmune disorders, fractures, frailty, and pregnancy outcomes. Deficiencies even affect athletic performance. Based on the latest studies, sports teams such as the National Hockey League’s Chicago Blackhawks are now testing for and correcting widespread deficiencies in players.
Avoid Getting the Flu
This vitamin also protects against the more mundane challenges of the colder months, such as colds and flu. It triggers the production of antimicrobial peptides and reduces the inflammatory cytokines that cause fever and other symptoms of viral infections. You’re likely being urged to get a flu shot. A better way to protect yourself may be to shore up your vitamin D stores, as supplemental vitamin D was shown in a recent placebo-controlled study to significantly reduce risk of flu.
Most people can get enough vitamin D in late spring, summer, and early fall by spending about 10–15 minutes every day in the sun. However, during the rest of the year it’s virtually impossible. Protect yourself by taking supplemental vitamin D and encouraging your loved ones to do the same.
