I thought I would put together a summary of the best suggestions to support our immune health based on some of the information and concerns that have come to light during the pandemic. I  consider  some of the research that has been done over the last year and highlight some of the studies on both general immunity and also reference some more COVID specific support supplements. ​

Having spent over 5 years working with babies (and being a Mum myself!)  I've seen a lot of colicky wee ones. Trapped wind can contribute to colic and reflux so making sure they get their burps up can make a huge difference in making them more comfortable. Sometime babies can be really difficult to burp so I thought I would share my favourite techniques. Often rotating through them can be really helpful when baby just won't burp!

​

If you or someone you know suffers from migraines you’ll know it is a pretty nasty and often debilitating condition, sometimes lasting days or even longer. Believed to be the third most common disease in the world, it affects 3 times more women than  men and many women cite hormones as a trigger. In the UK estimates suggest that we lose 25 million days from work or school due to migraine. Absenteeism from work costs £2.25 billion and NHS prescription costs around £250 million per year. It is thought that less than 50% will consult their family doctor and that most self medicate for migraine. ​

How did you get in to working with babies?
I have always loved babies. For as long as I can remember if someone had a baby then I would have been there offering to give them a cuddle or play with them. Even now if someone comes in store with a pram, I am straight over to say hello. When I qualified as a Massage Therapist 5 years ago, I knew I wanted to work with babies and so immediately trained as a Baby Massage Instructor.
​

 Vitamin D is one of the most common deficiencies. It is estimated that 1 billion people globally have Vitamin D deficiency and 50% of the global population have Vitamin D insufficiency. It is estimated that about 90% of our Vitamin D comes from exposure to sunlight whilst a small proportion comes from our diet. Individuals with darker skin have increased amounts of melanin in their skin which decreases the efficacy of Vitamin D absorption which is why people with darker skin are at greater risk, particularly in the UK where from October to March, the rays from the sun are not strong enough to enable our bodies to make vitamin D. This is one of the reasons that the Department of Health and the NHS now recommend that everyone in the UK should consider taking a vitamin D supplement from October to March. The elderly, overweight and those living in the Northern Hemisphere are also at greater risk. A 2017 study additionally revealed that shift workers, health care workers and indoor workers are at increased risk of developing a deficiency due to reduced outdoor time and sunlight exposure.  Apart from this, malabsorption syndromes such as celiac disease, short bowel syndrome, gastric bypass and cystic fibrosis may also lead to Vitamin D deficiency. Medications such as phenobarbital, carbamazepine, dexamethasone, nifedipine, spironolactone, clotrimazole, and rifampin induce hepatic p450 enzymes which speed up the degradation of vitamin D.

Why do we need Vitamin D? 

Vitamin D's primary and vital function in the body is to maintain blood levels of calcium. It does this through increasing the amount of calcium absorbed from food in the small intestine. This helps the body to form and maintain healthy bones. A deficiency in vitamin D can lead to osteomalacia or rickets. A deficiency of vitamin D also increases the risk of developing osteoporosis and experiencing fractures and broken bones. Apart from this, vitamin D deficiency has also been associated with increased risks of cancer development, particularly breast, colon and prostate cancers. Researchers have found that increased sunlight exposure and circulating vitamin D are associated with reduced occurrence and mortality in many types of cancer. Vitamin D is well known for its impact on the immune system and studies suggest that inflammation is often at the root of many modern autoimmune diseases including multiple sclerosis, rheumatoid arthritis, digestive disorders and high blood pressure. University of Aberdeen researchers studied patients in the North of Scotland which has the highest rate of MS in the UK who were treated during the winter with UV-B light therapy. Dr Anthony Ormerod, Clinical Reader in Dermatology at the University, said: “Our study shows that UV-B light, which mimics sunshine, can have a striking effect on the immune system of patients." 
In addition, a study in 2018  from Trinity College Dublin linked vitamin D deficiency with an increased risk of depression of over 75%  over a four year follow up period. 

What are the symptoms of Vitamin D deficiency? 

There is evidence to suggest that people with vitamin D deficiency are at increased risk of developing health conditions such as osteoporosis, autoimmune conditions, depression and cancer. Symptoms can also include weakness, chronic fatigue, depression, insomnia, anxiety, weakened immune system, inflammation and weak or broken bones. We would recommend that you are tested for vitamin D deficiency if you experience any of these symptoms. Vitamin D tests are available on the NHS and in our Nourishing Insights clinic.  This is a simple pin prick blood test which can be done at home. Find out more about Vitamin D testing and order here. 

How can I optimise my vitamin D levels? 

The main way in which we obtain vitamin D is from exposure to natural sunlight from the sun. When UVB rays land on the skin, a substance in the skin, 7-dehydrocholestrol is converted into vitamin D3. There are two types of supplemental vitamin D; Vitamin D2 and Vitamin D3. The type of vitamin D our bodies makes naturally is vitamin D3. Whilst the body is able to convert some D2 for use, vitamin D3 is believed to convert 500 times faster than D2 and is estimated to be four times more effective in humans. Most experts suggest spending 20 minutes in the sun without suncream (suncream blocks the absorption of vitamin D) to enable your body to absorb vitamin D naturally without damaging the skin. For darker skinned people, the time recommended increases to around 40 minutes. If you do not want to expose your skin to the sun, you should use a good quality supplement to make sure you are obtaining enough vitamin D to protect your immune system, bones, joints and general health. 

Are there any food sources? 

Sunlight is the best source of vitamin D and it is difficult to obtain vitamin D only from food. However, there are some food sources and research suggests that eating foods which are rich in Vitamin D can help you acquire more. Some of the best sources of vitamin D in foods are halibut, mackerel, salmon, herring, trout and eggs. Mushrooms are one of the only plant sources of vitamin D and they acquire vitamin D the same way the human skin does, through exposure to the sun. The vitamin D content of mushrooms is increased through exposure to Ultra Violet light. The quantity of vitamin D in mushrooms can vary dependant on how they are grown. 

Who should supplement and how much should I take? 

Current Department of Health recommendations suggest the following ‘at risk’ groups should be using a vitamin D supplement all year round. These include:

• Infants and children under 5 years of age
• Pregnant and breastfeeding mothers
• People over the age of 65
• People who have little or no exposure to the sun
• People with darker skin pigmentation

From October to March the Department for Health recommends that everyone should supplement with Vitamin D. However, bare in mind that many of us now are spending little time in the sun and when we are we are wearing sun creams or covering up. Even in hot countries where people are going from air conditioned homes to offices and malls with little exposure to sunshine has led to a global epidemic with deficiency. For example, in countries such as Pakistan it is estimated that 80% of the population is deficient. In addition, it is estimated that vitamin D has a half life of about 15 days which would mean that every 2 weeks our levels halve without ongoing exposure to sunshine or supplementation. Therefore, your holiday in the sun in February is not going to help you in April. 

Dosages vary according to age, bodyweight and level of deficiency. Testing is recommended to optimise your dose. 

Are there other nutrient considerations when supplementing with Vitamin D? 

Vitamin D and K2 

Vitamin D and Vitamin K2 work synergistically with each other to ensure that calcium is directed out of the arteries and into the bones where it helps improve bone density.
Without enough vitamin K2 calcification within the arteries can occur. We normally advise a combination product of D and K2 for the post-menopausal age group. 

Vitamin D and Magnesium 

Magnesium plays a key role in determining how much vitamin D our bodies can make. It’s suggested that people whose magnesium intake is high are less likely to have a vitamin D insufficiency than people whose magnesium levels are low.
It’s also claimed that magnesium supplementation increases vitamin D levels in people who are deficient in the vitamin, but causes a reduction in people whose intake is high. Too much vitamin D can increase calcium levels, which in turn can lead to certain health complications.

To learn more about magnesium and signs of deficiency, have a look at our blog. 

To find out more about Vitamin D supplementation contact us here, or come and visit us at 44 St Andrew Street Aberdeen. Nutritional Therapy consultations are also available on Zoom and skype.  More information here. 

Top Tips to Support the Immune System

1. Manage stress – Stress suppresses the immune system so worrying about getting sick is just setting up the perfect conditions for any virus to sneak in. Take the opportunity to reflect on your stress levels and make a few constructive changes around avoiding or managing  stressful situations or people, saying no,  protecting yourself with more ‘me time’. Trying some meditation or mindfulness practice. Many apps are available to help you on your way such as Headspace and Calm. Find something that works for you and make some changes. Adaptogen herbs are also excellent when more support is required.
2. Sleep – make sure you get around 8 hours sleep a night or more if you need it. When we sleep, our immune system releases proteins called cytokines, which are needed to fight infection. Being sleep deprived reduces the amount of cytokines produced, likewise reducing the infection-fighting antibodies you need. If you have a problem with sleep try reducing your caffeine and follow some of the tips here. You may need some further support from helpful nutrients such as Magnesium which you can also absorb via an Epsom salts bath.
3. Eat a rainbow – make sure you eating lots of different coloured fruit and veg to ensure you are getting a wide variety of phytonutrients. Citrus fruit, broccoli, cauliflower, sprouts, red peppers, kiwi, parsley and thyme are all high in vitamin C.  If you are especially stressed you need to really build this one up as the adrenal glands require good levels of this vitamin to function properly.
4. Look after your gut – around 75% of our immune system is located in the gut. Our good bacteria have an important barrier function protecting us from viruses, fungi and pathological bacteria. Support your microbiome by taking probiotics or eating probiotic foods like raw sauerkraut and kimchi. (this does not include probiotic yoghurt drinks which often contain high amounts of sugar)
5. Feed your gut bugs – your good bacteria love fibre so make sure you’re feeding them by eating lots of lovely veggies. Cruciferous and root veg are backed with prebiotic fibre most of which are in season and very affordable in winter. Other prebiotics are onions, leeks and garlic.
6. Spice up your life! – adding herbs and spices to your food increases flavour but also supports our health. Garlic, ginger and oregano are well known for supporting the immune system. Turmeric is an important anti-inflammatory and clove has the highest amount of antioxidants.
7. Stay hydrated – Make sure you stay well hydrated to flush out toxins and help your immune system do it’s job. Avoid alcohol, sugary or caffeinated drinks. Switch to herb teas and water with slices of lemon, lime or mint leaves for flavour.
8. Avoid refined and processed food – refined sugar, refined grains, and processed food are going to make you feel lousy. High sugar levels have the potential to affect the work of our infection fighting white blood cells. Stick to whole foods and cook from scratch where possible  tom optimise nutrients.
9. Optimise vitamin D – Vitamin D is crucial for optimal performance of the killer cells within the immune system – the T cells – and without sufficient vitamin D, these cells will not be able to react and fight off serious infections within the body. We recommend taking 1000iu per 25kg of body weight to provide optimal levels. Want to test your levels first? We can do it here at Nourishing Insights, or post out a kit to do it at home. More on vitamin D in our blog
10. Wash your hands – You don’t need anything fancy, a plain old bar of soap and hot water is all you need. Make sure you scrub thoroughly and for at least 20 seconds (which is how long it takes to sing Happy Birthday twice!). Soap dissolves the fat membrane of the virus and inactivates it, making frequent hand washing and avoiding touching our face our most effective defence against viral infections.

If you have long standing issues with your immune system, autoimmune disease, allergic conditions such as asthma or eczema have a look at our Nutritional Therapy services which can support a wide range of conditions for adult and children  in prevention and management. 

Vitamin B12 is an essential water soluble vitamin which is required for a range of functions in the human body. It is one of the B-Complex group energy giving vitamins which are important for promoting a healthy nervous system and detoxifying the body.  These vitamins act as coenzymes, helping the body to obtain energy from food. They also regulate important functions of the cardiovascular, endocrine and digestive systems. The body can not produce B Vitamins and so they must be obtained from our diet. 

Vitamin B12 is one of the most common deficiencies in the western world and can occur for a number of reasons. Pernicious anaemia (an autoimmune condition) is one common cause of Vitamin B12 deficiency. Due to a lack of intrinsic factor in this condition, the body is unable to absorb Vitamin B12 and so becomes deficient. This condition can result in a range of symptoms including nerve damage, muscle weakness, extreme fatigue, numbness in hands and feet, osteoporosis, depression, dementia, digestive issues, and a smooth, thick red tongue among others. If you have any or all of these symptoms, you should make an appointment with your GP to rule this out. Pernicious anaemia is normally diagnosed by a GP and treatment includes routine B12 injections. 

However, it is also possible to develop B12 deficiency as a result of not getting enough Vitamin B12 from the diet or absorption problems as a result of digestive issues such as leaky gut, coeliac disease, Crohn's or SIBO (small intestinal bacterial overgrowth). 

Vitamin B12 is primarily found in animal products, such as meat, fish, milk, cheese and eggs meaning that deficiencies of this nutrient are common among vegetarians and vegans. One of the difficulties being that although there are some fortified foods such as nutritional yeast and fortified milks which can provide some B12, not all of those following these diets are conscientious about ensuring that their needs are covered via nutrition. Therefore, supplementation becomes a requirement. 

Certain medications such as proton pump inhibitors and anticonvulsants can also affect the absorption of Vitamin B12. In addition, anti-depressants and the oral contraceptive pill can deplete B12 among other nutrients. Whether you have been on the pill or are currently taking it, a good B-Complex can help replenish the nutrients depleted by the pill while also supporting hormone balance. 

B12 is a particularly important nutrient for promoting a healthy nervous system and many Psychiatrists such as Dr Drew Ramsay are now encouraging their patients to eat foods such as oysters which are rich in both Vitamin B12 and Omega 3 (two nutrient deficiencies which have been linked to higher risk of suicide and depression). A 2010 study led by researchers at Rush University looked at more than 3,500 adults and showed that a higher intake of B6, B9 and B12 whether through food or supplementation was associated with a decreased likelihood of depression for up to 12 years follow up. 

The most common form of B12 supplementation is cyanocobalamin which is less expensive but it is not found in nature. It may release small amounts of cyanide into the system which may have relevance to an individual with impaired detoxification as a result of genetics, nutrient deficiencies or chronic illness. The recommended form is therefore methylcobalamin which interestingly is the form produced by our gut bacteria. Likewise if you are wanting to increase folate (B9) we would recommend methylfolate rather than folic acid for better absorption. Read more in our blog on folic acid vs folate. 

We have a range of B Vitamin supplements available, some of which are practitioner only products and therefore unavailable online. 

If you are interested in any of the B Vitamins for supplementation, come in for a chat  or give us a call so that we can make the best suggestion for you. We can also provide relevant testing if appropriate.