1 00:00:02,400 --> 00:00:12,680 Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. Today 2 00:00:12,760 --> 00:00:15,480 Speaker 1: we're going to shed some light, quite literally on a 3 00:00:15,560 --> 00:00:18,759 Speaker 1: nutrient that plays a pivotal role in your overall health, 4 00:00:19,120 --> 00:00:21,800 Speaker 1: and that is vitamin D. And it may have heard 5 00:00:21,840 --> 00:00:25,480 Speaker 1: me say before, I and many others think it should 6 00:00:25,480 --> 00:00:29,960 Speaker 1: be reclassified as a hormone, a steroid hormone, because it 7 00:00:30,000 --> 00:00:35,400 Speaker 1: actually regulates around three hundred genes. Now, it's often referred 8 00:00:35,440 --> 00:00:39,840 Speaker 1: to as the sunshine vitamin, and it's synthesized by your skin, 9 00:00:39,920 --> 00:00:43,199 Speaker 1: as many will know, in response to sunlight exposure. And 10 00:00:43,240 --> 00:00:46,960 Speaker 1: it really is essential for your body because as part 11 00:00:47,000 --> 00:00:51,159 Speaker 1: of regulating those three hundred genes, it actually is active 12 00:00:51,200 --> 00:00:54,360 Speaker 1: in so many processes in the body that are relevant 13 00:00:54,400 --> 00:00:58,160 Speaker 1: to our health. Yet a significant portion of the population 14 00:00:58,720 --> 00:01:02,760 Speaker 1: does not get enough, either has vitamin D deficiency or 15 00:01:02,840 --> 00:01:08,640 Speaker 1: vitamin D insufficiency, and that is in Australia as well 16 00:01:08,760 --> 00:01:11,960 Speaker 1: as other countries like the UK where there's not much sun. 17 00:01:12,760 --> 00:01:16,240 Speaker 1: And in fact, it's estimated that fifty seven percent of 18 00:01:16,280 --> 00:01:19,800 Speaker 1: adults in the UK have vitamin D levels that are 19 00:01:19,840 --> 00:01:24,320 Speaker 1: lower than optimal, and in Australia in twenty eleven, about 20 00:01:24,360 --> 00:01:29,400 Speaker 1: a quarter of all Australians had vitamin D deficiency and 21 00:01:29,480 --> 00:01:34,320 Speaker 1: about the cm where number were suboptimal, and research from 22 00:01:34,400 --> 00:01:39,080 Speaker 1: Curtin University actually suggests that in Australia ninety percent of 23 00:01:39,120 --> 00:01:44,120 Speaker 1: people have suboptimal intakes of vitamin D, and globally it's 24 00:01:44,240 --> 00:01:48,600 Speaker 1: estimated that around a billion people have vitamin D deficiency 25 00:01:48,680 --> 00:01:52,600 Speaker 1: and a whole lot more have suboptimal levels. So what 26 00:01:52,680 --> 00:01:56,440 Speaker 1: happens when you're not getting enough vitamin D? The signs 27 00:01:56,600 --> 00:02:00,520 Speaker 1: are really quite subtle, but they are impactful can be 28 00:02:00,600 --> 00:02:03,880 Speaker 1: confused with other things, So let's explore some of the 29 00:02:04,000 --> 00:02:08,720 Speaker 1: symptoms of this little but mighty vitamin and why it 30 00:02:08,800 --> 00:02:12,280 Speaker 1: matters so much. So some of the most common signs 31 00:02:12,320 --> 00:02:18,399 Speaker 1: of vitamin D deficiency or insufficiency are persistent levels of fatigue, 32 00:02:18,919 --> 00:02:23,480 Speaker 1: having frequent colds and infections because it supports your immune system, 33 00:02:23,240 --> 00:02:27,040 Speaker 1: and bone pain and muscleaches are another sign, as is 34 00:02:27,160 --> 00:02:32,000 Speaker 1: slow wound healing. Also, her loss are particularly alopecia and 35 00:02:32,240 --> 00:02:36,000 Speaker 1: unexplained weight gain. So let's break those down and look 36 00:02:36,000 --> 00:02:38,399 Speaker 1: at what the science actually tells us. So firstly, let's 37 00:02:38,440 --> 00:02:43,239 Speaker 1: talk about fatigue and energy levels. If you're feeling unusually 38 00:02:43,280 --> 00:02:46,840 Speaker 1: tired despite getting enough sleep, vinamin D may be playing 39 00:02:46,840 --> 00:02:51,000 Speaker 1: a role, so studies have repeatedly linked low or suboptimal 40 00:02:51,080 --> 00:02:54,800 Speaker 1: vitamin D levels with chronic fatigue. For example, a twenty 41 00:02:54,880 --> 00:02:59,200 Speaker 1: fifteen study involving female nurses found that eighty nine percent 42 00:02:59,280 --> 00:03:03,480 Speaker 1: of those who ported fatigue had deficient vitamin D levels, 43 00:03:03,720 --> 00:03:07,760 Speaker 1: and another study in twenty nineteen show that older adults 44 00:03:07,760 --> 00:03:12,639 Speaker 1: with low vitamin D were more likely to report fatigue symptoms. Now, 45 00:03:12,720 --> 00:03:18,040 Speaker 1: vitamin D helps to regulate immune function and reduce inflammation, 46 00:03:18,600 --> 00:03:22,480 Speaker 1: both of which contribute to better energy levels. Right, but 47 00:03:22,840 --> 00:03:26,600 Speaker 1: before you go jumping to vitamin D deficiency as the 48 00:03:26,639 --> 00:03:30,040 Speaker 1: cause of fatigue or any of these other things, is 49 00:03:30,160 --> 00:03:33,560 Speaker 1: important that you do go and get a blood test. Now, 50 00:03:33,600 --> 00:03:37,200 Speaker 1: let's talk about immune function and infections. So if you 51 00:03:37,280 --> 00:03:40,440 Speaker 1: find that you're catching every code that comes your way, 52 00:03:40,920 --> 00:03:44,280 Speaker 1: then your immune system may need a boost. Vitamin D, 53 00:03:44,360 --> 00:03:48,200 Speaker 1: as I mentioned earlier, is absolutely crucial for immune health, 54 00:03:48,600 --> 00:03:52,000 Speaker 1: and research suggests that adequate levels can help reduce the 55 00:03:52,120 --> 00:03:56,960 Speaker 1: risk of acute respiratory infections, and that includes COVID nineteen. 56 00:03:58,560 --> 00:04:01,880 Speaker 1: In twenty nineteen, men and Nalysis even found that vinamin 57 00:04:01,960 --> 00:04:07,640 Speaker 1: D supplemmentation had protective effect against respiratory infections, though the 58 00:04:07,680 --> 00:04:11,440 Speaker 1: degree of benefit varied amongst individuals and for those who 59 00:04:11,480 --> 00:04:15,240 Speaker 1: are prone to frequent illnesses, particularly during winter, and they 60 00:04:15,280 --> 00:04:18,800 Speaker 1: recommend a daily supplement of one thousand to two thousand 61 00:04:19,120 --> 00:04:23,200 Speaker 1: I use of vinomin per day, and pregnant women, the elderly, 62 00:04:23,440 --> 00:04:27,200 Speaker 1: and individuals with chronic conditions should obviously speak to their 63 00:04:27,320 --> 00:04:31,600 Speaker 1: healthcare provider before you go supplementing. Let's talk about bone 64 00:04:31,640 --> 00:04:35,600 Speaker 1: health and muscle strength. So vitimid d's probably best known 65 00:04:35,680 --> 00:04:39,120 Speaker 1: for its role in bone health, and it enables your 66 00:04:39,120 --> 00:04:43,920 Speaker 1: body to absorb calcium, which is essential for strong bones, 67 00:04:44,200 --> 00:04:47,159 Speaker 1: and a lack of vitamin D can lead to soft 68 00:04:47,240 --> 00:04:51,599 Speaker 1: bones and adults and rickets in children and people who 69 00:04:51,640 --> 00:04:54,960 Speaker 1: have load fittib D might also experience chronic bone pain 70 00:04:55,160 --> 00:04:59,240 Speaker 1: and muscle weakness. Now, muscles also depend on vinamin D 71 00:04:59,360 --> 00:05:02,560 Speaker 1: for optimal function, and research has shown that people with 72 00:05:02,680 --> 00:05:06,200 Speaker 1: chronic muscle pain often have low levels of vitamin D 73 00:05:06,600 --> 00:05:11,080 Speaker 1: and that's because vitamin D interacts with nerve cells called 74 00:05:11,400 --> 00:05:16,839 Speaker 1: no SI sceptors, which sense pain, and supplementing can actually 75 00:05:17,040 --> 00:05:21,880 Speaker 1: improve muscle strength and reduce soreness. Next, let's talk about 76 00:05:21,920 --> 00:05:25,360 Speaker 1: wound healing and skin health. So if you have slow 77 00:05:25,440 --> 00:05:30,160 Speaker 1: wound healing. That's another overlook sign of a vitamin D deficiency, 78 00:05:30,520 --> 00:05:34,239 Speaker 1: and a twenty fourteen study revealed that individuals with severe 79 00:05:34,360 --> 00:05:38,240 Speaker 1: vitamin D deficiency had higher levels of inflammation, which can 80 00:05:38,320 --> 00:05:42,839 Speaker 1: hinder the body's natural healing process. And in diabetic patients 81 00:05:42,839 --> 00:05:48,159 Speaker 1: with foot ulcers, vitamin D supplementation improved healing rates significantly. 82 00:05:48,880 --> 00:05:52,200 Speaker 1: And it also plays a role in controlling skin inflammation, 83 00:05:52,440 --> 00:05:57,480 Speaker 1: repairing tissue, and fighting infections, and which is really essential 84 00:05:57,680 --> 00:06:02,000 Speaker 1: for recovery after injury or surgery. And I am certainly 85 00:06:02,040 --> 00:06:07,240 Speaker 1: looking at optimizing my vitamin D levels before my upcoming surgery. 86 00:06:08,000 --> 00:06:10,360 Speaker 1: Then the next one, I got the memo pretty late 87 00:06:10,440 --> 00:06:14,400 Speaker 1: on this, and this is her loss. So her loss, 88 00:06:14,839 --> 00:06:20,080 Speaker 1: particularly alopecia, has been linked to low vitamin D levels, 89 00:06:20,279 --> 00:06:22,839 Speaker 1: and alopecia's many of you will know as an auto 90 00:06:22,839 --> 00:06:26,559 Speaker 1: immune condition that causes patchy her loss, and studies actually 91 00:06:26,600 --> 00:06:30,240 Speaker 1: suggest that vitamin D could help with her regrowth. So 92 00:06:30,320 --> 00:06:33,640 Speaker 1: one study found that applying a synthetic form of vitamin 93 00:06:33,720 --> 00:06:38,520 Speaker 1: D topically for twelve weeks led to significant her regrowth 94 00:06:38,600 --> 00:06:42,960 Speaker 1: in participants and for general her health. Ensuring adequate vitamin 95 00:06:43,040 --> 00:06:47,359 Speaker 1: D levels can make a noticeable difference. Next one is 96 00:06:47,400 --> 00:06:51,720 Speaker 1: about weight gain and metabolic health. So whilst vitamin D 97 00:06:51,920 --> 00:06:55,680 Speaker 1: deficiency or insufficiency isn't a direct cause of weight gain, 98 00:06:55,920 --> 00:06:58,640 Speaker 1: it does appear to play a role in metabolic health. 99 00:06:59,200 --> 00:07:02,080 Speaker 1: Many people with the basically have low levels of vitamin D, 100 00:07:02,360 --> 00:07:06,640 Speaker 1: and studies suggest that supplementation could slow the progression from 101 00:07:06,760 --> 00:07:12,280 Speaker 1: pre diabetes to diabetes. Let's now then talk about how 102 00:07:12,320 --> 00:07:16,000 Speaker 1: you can get more vitamin D. So obviously, the first 103 00:07:16,080 --> 00:07:20,360 Speaker 1: one is sun exposure, because your skin produces vitamin D 104 00:07:20,440 --> 00:07:24,440 Speaker 1: when it's exposed to sunlight, and you should be aiming 105 00:07:24,520 --> 00:07:26,800 Speaker 1: for it. Depends where you are in the world and 106 00:07:26,880 --> 00:07:29,520 Speaker 1: how dark your skin is, anywhere between ten and thirty 107 00:07:29,520 --> 00:07:33,760 Speaker 1: minutes of uncovered sun exposure a few days a week 108 00:07:33,880 --> 00:07:37,200 Speaker 1: or most days, depending on your skin tone and your location. 109 00:07:37,960 --> 00:07:42,440 Speaker 1: Morning sunlight's actually ideal because it's less intense and doesn't 110 00:07:42,480 --> 00:07:45,360 Speaker 1: increase the risk of skin damage as much as midday 111 00:07:45,640 --> 00:07:49,720 Speaker 1: sun does. Then let's talk about food sources. Probably the 112 00:07:49,760 --> 00:07:54,480 Speaker 1: best is oily fish, salmon, sardines, and mackerel. They're very 113 00:07:54,600 --> 00:07:58,280 Speaker 1: rich in vitamin D. And then things like red meat 114 00:07:58,320 --> 00:08:01,760 Speaker 1: and liver are good sources of vitamin D as are 115 00:08:01,920 --> 00:08:07,320 Speaker 1: egg yolks and mushrooms that have actually been left out 116 00:08:07,320 --> 00:08:10,280 Speaker 1: in the sun for five or ten minutes before eating 117 00:08:10,320 --> 00:08:13,560 Speaker 1: because they actually absorb the vitamin D and that can 118 00:08:13,640 --> 00:08:18,560 Speaker 1: increase their amount. And then fortified milks, whether it's dirry 119 00:08:18,640 --> 00:08:21,400 Speaker 1: or plant lest milks, lots of them are now fortified 120 00:08:21,440 --> 00:08:24,560 Speaker 1: in vinamin D, which is probably a good option. And 121 00:08:24,600 --> 00:08:28,800 Speaker 1: then your next one, and particularly if your levels are suboptimal, 122 00:08:29,640 --> 00:08:34,600 Speaker 1: would be supplements. So the NHS in the UK recommends 123 00:08:34,640 --> 00:08:37,559 Speaker 1: four hundred I use a day, some people recommend a 124 00:08:37,679 --> 00:08:41,400 Speaker 1: thousand I use, just depending on your levels. So it 125 00:08:41,559 --> 00:08:45,000 Speaker 1: is really is pretty key to get your levels checked 126 00:08:45,120 --> 00:08:49,240 Speaker 1: before you go and do it. So how much vitamin 127 00:08:49,320 --> 00:08:52,959 Speaker 1: D should we actually have? So this really depends who 128 00:08:53,000 --> 00:08:57,080 Speaker 1: you ask. Different countries have got different levels, but I'll 129 00:08:57,080 --> 00:09:00,120 Speaker 1: give you the ones. The cut offs for Australia, well, 130 00:09:00,320 --> 00:09:06,200 Speaker 1: they talk about severe deficiency being less than thirteen nanimals 131 00:09:06,240 --> 00:09:10,440 Speaker 1: per liter. Now just be a wirre that different countries 132 00:09:10,720 --> 00:09:13,200 Speaker 1: use different units, so you can just look up the 133 00:09:13,200 --> 00:09:15,520 Speaker 1: conversion if you're in the United States or any of 134 00:09:15,559 --> 00:09:19,000 Speaker 1: those other areas. So back to the Australian guidelines, they 135 00:09:19,200 --> 00:09:24,080 Speaker 1: will say that moderate deficiency is thirteen to twenty nine 136 00:09:24,240 --> 00:09:28,680 Speaker 1: animals per lead, Mild deficiency is thirty to forty nine 137 00:09:28,720 --> 00:09:34,319 Speaker 1: animals per liter, and adequate levels are basically at fifty 138 00:09:34,520 --> 00:09:38,560 Speaker 1: millimles per liter or more. But if you talk to 139 00:09:39,000 --> 00:09:43,199 Speaker 1: integrated medicine doctors and they will tell you that optimal 140 00:09:43,320 --> 00:09:46,680 Speaker 1: levels would be one hundred to one hundred and fifty 141 00:09:46,800 --> 00:09:49,760 Speaker 1: animals per liter, or maybe even a little bit more. 142 00:09:50,200 --> 00:09:52,720 Speaker 1: And I certainly like to play in that range of 143 00:09:52,760 --> 00:09:55,840 Speaker 1: one hundred to one hundred and fifty animals per liter. 144 00:09:56,440 --> 00:10:00,240 Speaker 1: But like I said earlier, before you go and buyinging 145 00:10:00,280 --> 00:10:03,920 Speaker 1: down lots of supplements, you can have an excess of 146 00:10:04,000 --> 00:10:07,000 Speaker 1: vitamin D. So it is important that you get your 147 00:10:07,080 --> 00:10:10,160 Speaker 1: levels checked, whether that's going to your doctor to get 148 00:10:10,160 --> 00:10:13,320 Speaker 1: them checked or ordering some of these consumer tests that 149 00:10:13,360 --> 00:10:15,640 Speaker 1: you can now get in lots of different countries. But 150 00:10:15,720 --> 00:10:20,960 Speaker 1: I think, just given vitamin d's really wide role in 151 00:10:21,080 --> 00:10:25,600 Speaker 1: lots of different health processes and regulation of genes, that 152 00:10:26,440 --> 00:10:29,800 Speaker 1: actually getting yours tested and making sure that it is 153 00:10:29,880 --> 00:10:34,640 Speaker 1: optimal is a very good strategy for improving your health 154 00:10:34,840 --> 00:10:38,360 Speaker 1: and your health span and lifespan. That's it for this week, folks, 155 00:10:38,559 --> 00:10:39,320 Speaker 1: Catch you next time.