Maximizing the Efficacy of Exercise and Supplementation - Part 2

Ok, so as you may know from my previous blog post, I am learning as much as I can about vitamin D. I took a good look at approximately a half-dozen studies. I wanted to know what has been studied about its contribution to post-vaccination immunity. In one study, I read something interesting that supports a theory I have. I have had this theory about vitamin D that was contradictory to much of what I had been reading and learning. Most of what I understand about vitamin D suggests that vitamin D gets converted into the active form of vitamin D in the liver. I have always believed that supplemental vitamin D was more readily bioavailable than most research papers would claim.

Here is the paper I read:
Lalor, M. K., Floyd, S., Gorak-Stolinska, P., Weir, R. E., Blitz, R., Branson, K., Fine, P. E., & Dockrell, H. M. (2011). BCG vaccination: a role for vitamin D?. PloS one, 6(1), e16709. https://doi.org/10.1371/journal.pone.0016709

The paper suggests that there is another way that vitamin D is metabolized in the body. Up to this point, I have been reading how the liver has the enzymes needed to metabolize vitamin D. I was always skeptical of that because most times I take vitamin D, I can feel the benefit immediately. I imagine it might take longer to get into the bloodstream if it had to get digested before getting synthesized in the liver.

macrophage  \ ˈma-krə-ˌfāj \  -  a phagocytic tissue cell of the immune system that may be fixed or freely motile, is derived from a monocyte, functions in the destruction of foreign antigens (such as bacteria and viruses), and serves as an antigen-presenting cell (source: www.-m-w.com)

phagocyte \ ˈfa-gə-ˌsīt  \  -  a cell (such as a macrophage or neutrophil) that engulfs and consumes foreign material (such as microorganisms) and debris (such as dead tissue cells) (source: www.-m-w.com)

dendritic cells  -  are immune cells that were discovered in the 1970s and helped to redefine how we understand the body's immune response to pathogens

The paper, published in 2011, suggests that macrophages and dendritic cells may synthesize vitamin D. Most of the evidence supporting that theory is fairly new--from about 2005. Imagine that. My theory is that this is why I can feel the positive effects of supplemental vitamin D so quickly.

It is a weird feeling to read a paper published in a scientific journal and wonder about its intent. I have read many papers and wondered to myself, "Is that it?" Many times I will read a paper, follow its line of reasoning, and walk away thinking, "Wow. If only the researchers could ask better questions."

Vitamin D's Noticeable Effects and Using it to Recover from Soreness Currently, when my teeth are sensitive to cold foods, I take vitamin D. I usually feel immediate relief-within a minute or two. While I would not necessarily equate sensitive teeth to soreness, it could be characterized as a type of pain. It is definitely not pleasant. When my shoulder joints are achy, I take at least 5,000 to 10,000 IUs of vitamin D and feel better within minutes. Sometimes, when my nasal breathing seems a little congested, supplemental vitamin D clears my nasal passages right away. 

There is another thing that has me wondering. I have read how many people have insufficient (if not deficient) levels of vitamin D. I also understand that many people have inadequate amounts of magnesium in their system. I have also read there are a handful of foods that may deplete the body of its magnesium. Furthermore, we know that vitamin D is good for treating inflammation. We also know that magnesium is good for muscle aches and pains.

Here is the thing: If many people are magnesium and/or vitamin D insufficient, I can understand why many people do not exercise. If people had sufficient levels of vitamin D, would it be more enjoyable? Probably. If people had sufficient levels of magnesium in their systems, would recovery from exercise be more efficient? It is likely.

Imagine the kind of discomfort you feel after exercising. You have read how I rely upon Vitamin D for treating various types of minor pain. Is vitamin D good for treating pain and inflammation in those instances, too? I don't know. I wonder. I definitely need to try to see if it works the next time I feel post-workout soreness.

Practice Makes Perfect and for a Better Recovery from Exercise I have always said, the more you do something, the better you (usually) get at it. So, the more 30-minute walks you do, the better you get at the 30-minute walks. Also, the recovery comes easier the more consistent you are with the walks.

So, the same with post-workout recovery is true--for the most part- the more you do it, the better you get at it. Change that 30-minute walk to a 3-hour walk, and it will probably take the average person a little longer to recover. Now change the three-hour walk to a 30-mile walk, and still, there is an even greater amount of recovery time to consider. Now keep in mind, the first recovery from a new exercise will probably not be as good as the 20th. 

With any new exercise activity you attempt, it may take the body a considerable amount of time to adapt. I usually have at least three types of six-minute high-intensity cardio workouts that I do every day. I may do all three of them some days, or I may take a rest day and not do any of them on any given day.

Exercise and Recovery Imagine this exercise/recovery model and apply it to what happens when we get vaccinated. Exercise builds our fitness levels, similar to the way a vaccine builds our immunity. Exercise may lead to mild discomfort followed by recovery from the exercise leading to improvements in cardiovascular health, muscle gains, etc. Vaccination may cause mild discomfort followed by a brief recovery period leading to immunity. To reap the benefits of exercise, we need to recover. The same with a vaccine: to reap the benefits of a vaccine, we need to recover.  

You are not doing your body any favors if you attempt to exercise without fully recovering from a previous workout. Similarly, you are not doing yourself any favors if you attempt an exercise not suited for your fitness level. From my previous blog post, I figure this theory prevented me from getting sick (again) when I got my flu vaccine last flu season. Perhaps I had not been recovering properly during the times I got sick. It could also be that I had not been taking the proper supplements beforehand. The proper supplements to prevent me from experiencing the terrible vaccine side-effects. 

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