The link here is Vitamin D.

Vitamin D is an essential hormone and we are designed to get lots of it by being outside in the sun, moving around outdoors and enjoying the world around us. The challenge is that many of us spend our days inside working avoiding the sun between 10-2 pm, wearing sunscreen with a high SPF every day under our makeup and long light layers we can become very deficient.

This is a big deal.

Vitamin D is critical for our immune system. Many of us know about Vitamin D for bone health - Vitamin D helps regulate calcium and phosphorus absorption and excretion in the body. This is why many products are fortified with a synthetic version.

Run of the mill health issues like coughs, colds, allergies, flus and other common issues are related to low Vitamin D levels that compromise our immune function. Vitamin D also keeps our immune system communicating so that we reduce our risk of more serious issues like Type 2 Diabetes, osteoporosis, heart disease, cancers and other autoimmune diseases like multiple sclerosis and rheumatoid arthritis. Low Vitamin D is also related to thyroid disease, mental health issues and hormone health. Adequate vitamin D is essential for digestive health as well, and when we are deficient we get leaky gut.

When we lack Vitamin D our immune system loses touch with itself and we are more likely to get sick.

Who is at risk?

• Indoor workers and kids spending the best part of the day out of the sun
• Older adults, who are less efficiently able to generate Vitamin D ​
• Darker skinned individuals
  • The melanin in dark skin actively blocks Vitamin D conversion in the skin, so the darker your tan, the less efficiently you will be able to absorb Vitamin D. Lighter skinned people and babies absorb much more efficiently. ​
• Canadians (the geography effect).
  • We are only able to effectively absorb it from May-October in Southern Ontario
  • This is related to the angle of UVB light coming from the sun. Sunny winter days offer no opportunity for vitamin D.
  • A good rule of thumb is if your shadow is longer than you are tall, you’re not making much vitamin D. 
• Breastfed infants (sometimes)
  • Formula is supplemented with vitamin D so it is thought that breastfed babies are at higher risk of deficiency
  • Mother’s vitamin D status during pregnancy will affect baby’s levels. Mother’s that have excellent vitamin D status and who breastfeed their babies have babies with vitamin D levels similar to that of infants that are supplementing with Vitamin D  
• Concealing clothing, particularly UV blocking, all the time
  • Long layers can be very helpful, however, once you’ve been outside in the sun to help prevent a burn  
• Digestive issues eg. Crohn’s disease, Ulcerative Colitis, Small Intestinal Bowel Overgrowth (SIBO)
  • 25-OH Vitamin D levels tend to be lower in people with digestive conditions, as Vitamin D helps maintain tight junctions within the intestines. With lower levels suggesting immune compromise, these junction become “leaky” and food sensitivities, inflammation and immune activation result  
• Magnesium deficiency
  • Nutrients rarely act in isolation. If magnesium is low, vitamin D absorption is impaired. If Vitamin D levels are low, calcium is not well absorbed either.

Where can you get it?

• Sun – our best source
• Fatty fish, like canned salmon with bones
• Egg yolk
• Mushrooms
• Beef liver
• Fortified foods like dairy, and non-dairy alternatives like almond milk
• *Supplements

 
 
Next Steps:

1. Test your vitamin D (25-OH) to get a baseline
   • Naturopathic Doctors and family doctors can test, however, OHIP doesn’t cover testing, unless you have osteoporosis. It costs about $36 in Ontario to test blood 25-OH Vitamin D
   • Your levels should ideally be around 100-200 nmol/L. Even lower levels within the normal reference range can put you at increased risk for other health conditions
2. ​​Get daily sun, outside in nature.
   1. If you can’t get outside, at least sit near a window
   2. Daily sun time for 10-15 minutes with maximal skin exposure, or roughly half the time it would take you to burn
3. Take a vacation somewhere sunny in the winter
   1. ​Travelling somewhere hot and sunny in the winter months can be helpful, as Vitamin D has a half-life of 2-4 weeks (ie. Your trip to sunny Cancun will help elevate your Vitamin D levels for 4-8 weeks afterwards) 
4. Track exposure via DMinder, a great free app
   1. Can track blood levels of Vitamin D, skin tone, sun exposure and supplement intake so that you know how much vitamin D you are absorbing each "sun session"
   2. I love this option because you also get burn warnings and sunscreen reminders and notifications for your best sun opportunities where you live
5. Be sun smart
   • Know your tolerance.
   • Use shade and wear long layers AFTER you've been out in the sun ie. before you start to burn.
6. ​​Sunscreen should be your LAST line of defense, not your only one!
   1. Use a good quality natural sunscreen that you like using natural blocking ingredients like zinc or titanium oxide.
      1. I like Goddess Garden for beach time, and Cocoon Apothecary Reflector for my face
   2. Avoid sweat-proof, dry touch sunscreens that disrupt hormones, containing ingredients like oxybenzene, retinyl palmitate
      1. High SPF sunscreens do not offer substantially increased protection
   3. Reapply every 1-2 hours and after sweating and swimming
   4. Do your reseach. Check out the Skin Deep Cosmetic Database – a research-driven review of personal care products – publishes an annual sunscreen guide. Check it out to see how yours stack up.
7. If you choose to supplement KNOW your baseline levels
   1. Vitamin D over 1000 IU per day is a prescription in Ontario and self-prescribing is NOT recommended
   2. Work with a licensed health care provider to help determine your ideal levels based on your blood levels and your lifestyle.

 
Vitamin D keeps your brain sharp, skin glowing, immune system humming along and is an essential part of your life. Practice safe sun, but don't fear it!

Keep on the sunny side,

The common cold: It happens to the best of us...but what if you could prevent it? Whether you pick it up from your kids at daycare or there’s something going around the office it might seem inevitable to catch a cold once a year… or more. Maybe not.
 
The common cold is used to describe a cluster of typical symptoms - sneezing, sinus congestion, runny nose, sore throat, and headaches – but can actually be caused by more than 35 different viral strains. And each of these strains can adapt and mutate.
 
So yes, there is ALWAYS something going around.
 
The question is: are you vulnerable?
 
While we commonly think of October-March as “cold and flu season”, I tend to disagree. Yes, viruses are more common during this time. On the other hand, we are also busier and more stressed. Between Halloween, Thanksgiving, Christmas/Hannukah/Kwanza, New Years, Valentines Day and Easter sugar consumption is at an all time high. Most Canadians are deficient in Vitamin D – a potent immune support – unless we are also snow birds. We spend a lot more time indoors, breathing recycled air.
 
So while colds are more common, we also have the odds stacked against us and our bodies aren’t always able to ward off viruses and bugs.
 
The trick is building up your body’s resistance – since coming across the cold is inevitable – so that you are better able to withstand or bounce back quicker.
 
1. Eat more colorful vegetables. Different colors of vegetables offer different vitamins, antioxidants and healing properties so it’s a great idea to change up what you are eating. Almost all of us could stand to eat more too. Aim for 7 + servings per day. One serving is 2 handfuls of greens or 1 cup of other veggies.
2. Reduce exposure. Wash your hands with regular soap and water. Unless you are required to use hand sanitizer skip antibacterial hand soaps and sanitizers as many contain an ingredient called triclosan that is a known hormone disrupter. While we can’t always avoid exposure, keep your distance from people that are sick. Bring your own pen to the bank, keep tissues handy and wipe down common area surfaces with soap and water.
3. Go to bed. Getting enough sleep throughout the year is crucial. If you do get sick, stay home and rest to avoid infecting others. Unless you absolutely have to be somewhere, skip over-the-counter decongestants that contain acetaminophen… they are incredibly dehydrating. Your best bet is NOT pushing through the cold, but allowing your body the down time that it needs. While you’re at it, trying Magic Socks.
4. Drink lots of fluids. Ginger tea is one of my favorites, and plain water hot or cold is essential. Sneezing and coughing are incredibly dehydrating! Keep a humidifier in your bedroom also.
5. Make an individualized plan. Every year I run an Immune Booster program with my clients to keep them in tip top shape throughout the season. I find that a combination of herbals, homeopathics and vitamins customized to their needs, along with the above treatments, has been incredibly effective for reducing the risk of colds & flu and in the event that they do get sick, it is much less severe and passes quickly.

What are your favorite go-to treatments to get over a cold? Comment below!

If you found this article interesting please share. Looking to prevent the cold like a boss? Book an Immune Support visit with me to get started.

What can help ward off a cold, lower blood pressure, reduce cholesterol, improve blood glucose and help you lose weight… and is also deliciously addictive?

Garlic and Olive Oil. The basis of a Mediterranean diet.

When combined, these two pantry staples make a luxurious, flavorful condiment that is pretty wicked.

As long as I can remember, my father grew the BEST garlic. Every year my mother would peel baskets full of fresh heads of garlic and freeze them for easy use while cooking for the rest of the year. She would often fill a mason jar with the fresh peeled cloves and olive oil so that I wouldn’t have to buy sub-par, bland garlic.

When I was at Naturopathic College, I fell in love with shawarma. Roasted meat, pickled veggies… and the heavenly sauces. Nothing better at the end of a long day. It always seemed so complicated to make so I never really tried until a few years ago. My first trial? The addictive white garlicky sauce call toum… or as I call it “Crack Sauce”. It is seriously my favorite sauce to put on almost anything.

This is by far the easiest and most authentic recipe I’ve tried and it’s packed with heart-healthy olive oil and garlic.

You need:

• Immersion blender
• 3-5 large local garlic cloves (or 6-8 if using grocery store bought), peeled and chopped
• 1 Tsp of salt
• 1 egg white
• 1 Tbsp of water
• 1 Tbsp of lemon juice
• 1 cup (250 mL) of light tasting olive oil (it will be lighter in color and flavour than extra virgin olive oil)

 
Here’s what you do:

1. Place chopped garlic and salt in clean wide mouth mason jar or canister. Blend together with stick blender until chopped.
2. Remove blender, add remaining ingredients and let settle for a minute.
3. Put the immersion blender back in the canister or jar, right to the bottom and turn on. The mixture should quickly emulsify (blend together in a thick white mass). When mostly emulsified, slowly start lifting the blender until all the mixture is combined. The result will be a light, fluffy white sauce that almost forms large curds.
   

This sauce works beautifully with roasted meat and veggies or fish. Store in a sealed contained in the fridge for up to two weeks.

​Eat liberally during the cold months to help keep your immune system strong.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Prevention program.

Have YOU ever tried Lebanese Garlic sauce? Comment below!

In health,

Dr. Keila Roesner BHSc ND
​
References

1. Ried K. Garlic Lowers Blood Pressure in Hypertensive Individuals, Regulates Serum Cholesterol, and Stimulates Immunity: An Updated Meta-analysis and Review. J Nutr. 2016 Feb;146(2):389S-396S. doi: 10.3945/jn.114.202192.
2. Razquin C, Martinez JA, Martinez-Gonzalez MA, Mitjavila MT, Estruch R, Marti A. A 3 years follow-up of a Mediterranean diet rich in virgin olive oil is associated with high plasma antioxidant capacity and reduced body weight gain. Eur J Clin Nutr. 2009 Dec;63(12):1387-93. doi: 10.1038/ejcn.2009.106. 

When the air starts to get a little chilly and you have a tickly in your throat… and your first thought is “Oh crap..!” what do you do?

When there’s “something going around” and everyone around you has a cold, you might be exposed to any of the following viruses:  Human Rhinovirus (over 100 strains!), Coronovirus (only about 5 infect humans), Human Parainfluenza Viruses, Adenoviruses and Respiratory Synctial Viruses.

While there are plenty of folk remedies out there to ward off the common cold… some more
effective than others.

As a Naturopathic Doctor, I love working with herbs to help support the immune system, reduce congestion and speed recovery time. My favorite herbs to help fight off the common (but inconvenient!) cold include ginger, Echinacea, garlic, and andrographis.

Ginger has long been used in Asia as a “warming” spice to improve circulation. Clinical studies have proven ginger to have some antiviral properties, can be effective against arthritis pain and inflammation and can be helpful for low appetite and nausea. Ginger can also help decrease menstrual cramps!

And it’s always nice to sip on something warm!

You need:

• Fresh ginger root (not dried or powdered!)
• Honey, to sweeten
• Optional (but highly recommended for flavour):
  • 1 apple, chopped
  • Cinnamon sticks
  • ½ lemon, chopped

 
Here’s what you do:

1. Thinly slice ½-1” of fresh ginger root and add to large pot of filtered water. Add other ingredients if using.
2. Simmer on medium for 15 minutes. Strain, into a cup and sweeten with honey.

Sip on 3-4 cups at first sign of a cold and to help decrease joint pain. For nausea, you can drink hot or cold. You can refrigerate the rest in a glass jar and reheat on the stove for a quick cup.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Support Program.

In health,

Let’s face it: having a cold sucks.

You know you’re going to be out of the game – or at least not at your best – for a few days.

Having cold and kids – or kids with colds – is even worse.

Contrary to popular belief, over-the-counter products marketed to help you push through the day are NOT the best way to get over a cold. While they can be helpful if you absolutely cannot miss a day, they do nothing to support your immune system.

If you’ve been burning the candle at both ends, it’s not unusual for your body to take a little hit and become vulnerable to whatever virus is going around. The best cold & flu prevention is keeping your body in good shape so that your defenses don’t go down.

In the event that you do find yourself under the weather, here’s one of my favorite ways to reduce congestion and support the immune system. I have consistently found that this helps reduce recovery time and helps me feel a lot more human.

What is it?

Magic Socks.

Because they work so beautifully in kids, are safe, easy and inexpensive. I do this at the first sign of a cold, and recommend it to my patients as well.

You need:

• One pair of 100% cotton socks (thin)
• One pair of wool socks (thick)

 
Here’s what you do:

1. Before bed, run the cotton socks under warm water and wring out completely.
2. Put these socks on your feet and put the dry wool socks over top, and then go to sleep

Throughout the night you receive the benefits of an alternating hot/cold hydrotherapy treatment, since your feet cool off as the water evaporates and then your body works to warm your feet up again. This increases circulation, improves the body’s ability to cope with temperature changes and strengthens the immune system.

Your socks should be completely dry by the morning with warm feet.

Repeat for 2-3 nights to decrease sinus congestion and help you sleep.

Now of course, you want to make sure that your feet are warm before starting the treatment, to avoid getting a chill. You will also want to do this as a part of your Naturopathic cold treatment program and work with your health care provider to make sure that you are recovering well and not dealing with a more serious health concern. As always, use your best judgement.

Want to really reduce your risk of getting sick? Sign up for my natural Cold & Flu Prevention program.
​
In health,

Tackling the common cold naturally is easy. Here's how I recover when I'm feeling under the weather.

Like the beginning of my relationship with my husband, it all started with a tickle. It quickly progressed to a fever. (Fever! In the morning, fever all throuu--gh the night!). I had it and I had it bad.

Only this time I'm talking about a cold. 

I knew after a few weeks of irregular bedtimes, post-Valentines chocolate haze and some business decisions my body was telling me that it was time to take better care of myself. All in all I was only out for three days, but during that time I slept like it was my job. I'm feeling much better because, you know what? I've got some tricks up my sleeve.

Want to know what this ND does when a cold strikes?

Yes, you do. 

Licorice root tea

• Glycyrrhiza glabra is an anti-viral that tastes sweet and is my secret weapon against throat tickles, coughs and adrenal fatigue. I take several cups throughout the day to soothe a sore throat and gently stimulate my immune system to do its thing. Try Distinctly Tea's licorice root.

Ginger decoctions

• According to both Traditional Chinese Medicine and Ayurvedic Medicine, Zingiber officinale is both warming and drying. At the beginning of a cold, I slice up fresh ginger root, add it to a pot of water and simmer on the stove for 15 minutes. A few cups of this spicy gold will have you feeling nice and warm, less congested and slightly more human.

Warming socks

• It sounds strange. It really is. But it is also magic. Take two pairs of socks - one thin cotton pair and a thick wooly pair. Just before you go to bed, run the thin pair under cold water and wring them out so they are not dripping. Making sure your feet are warm, slip the cold pair on your feet as you are in bed. Next, put the thick pair over top. Your feet will start to warm the wet pair shortly, and in doing so, should also help to ease and congestion, support a healthy fever and give you a good night's sleep. You will wake up with warm dry feet. 

Yoga

• I had a healthy fever response of 102.9F. Which meant I was achy and cranky. Unused to sitting still for so long, I felt the urge to move around. Some basic yoga stretches like downward dog, triangle pose, warrior poses and sun salutations kept me from being too much of a handful. I also feel better when I move around - this also allows increased lymphatic flow, better circulation and a lot less blah feelings to accumulate. My favorite yoga site is www.doyogawithme.com

Sleep

• Trying to push through a cold by downing lots of Daytime Tylenol Cold & Flu not only suppresses the fever that supports your immune system, it is also essentially handing your body a big cup of shut up. When we consistently ignore what our body is trying to tell us, our body will eventually respond by screaming back at us. Maybe not today, maybe not tomorrow, but someday. This is why I see a lot of IBS, migraines, anxiety and insomnia in my practice. I took this time to nurture myself, nap, listen to podcasts (these were my favorite) and generally re-coup myself.

If your family is interested in cold & flu prevention, naturally, book a FREE 15 minute appointment with me to learn how I can help you.

Be well.