What if the secret to a healthier life was as simple as stepping outside? Let’s discover how Vitamin D, and a little sweat, can help naturally detox your body.
Recently, I had a thought-provoking conversation with my friend and colleague, who we’ll call Jennifer. We began discussing the construction workers outside her home, leading us to contemplate the significant exposure to toxins they face daily — such as silica from road debris and concrete, chemicals used in road construction, and aerosols from vehicle exhaust. (For a deeper look into the everyday toxins that affect us all, click here).
On top of this, many outdoor workers rely on fast food and pop drinks (not to mention the prevalence of cigarette and alcohol consumption within the industry) which compounds their toxin exposure. Given this heavy toxic burden, one might expect these workers to have overwhelmed immune systems — to frequently experience health issues and illnesses.
Interestingly, Jennifer and I both work at a little clinic inside Walgreens, where we treat individuals with acute and chronic illnesses. We rarely see construction workers among our patients.
This raises an important question: Given the heavy toxic burden construction workers are exposed to, why are they not consistently ill?
I believe one possible explanation is their work environment: spending long days sweating in the sun may play a crucial role in their overall health.
Vitamin D
Construction workers spend their days in the sunlight, which provides their bodies with a natural source of Vitamin D. In contrast, the general population typically has low Vitamin D levels due to limited sunlight exposure.
Many healthcare providers typically will not check Vitamin D levels unless specifically requested by the patient. According to the UpToDate medical reference, there are no specific recommendations for when to draw a Vitamin D level; however, it suggests that all adults should supplement with 600-800 IU of Vitamin D daily.
How to Treat Vitamin D Insufficiency or Deficiency
During the Covid-19 pandemic, most integrative providers recommended maintaining Vitamin D levels above 60 ng/mL. This level is preferred because it enables the immune system to manufacture antibodies essential for fighting infections.
To boost your Vitamin D levels, aim for at least 30 minutes (ideally 1 hour) of natural sunlight each day. Additionally, incorporate Vitamin D-rich foods into your diet, such as: eggs, cod liver oil, Vitamin D milk, and fish.
It can be challenging to get sufficient Vitamin D, especially during the winter months when sunlight is scarce. Another practical option to boost your Vitamin D is supplementation. One of our most popular products, Thorne Vitamin D + K2, is an excellent option for Vitamin D supplementation.
I recommend taking 5,000 IUs daily during winter months to support your immune health and potentially prevent seasonal depression. Personally, I start taking Vitamin D supplements when the clocks change in the fall, since natural sunlight isn’t enough to provide adequate Vitamin D during the winter months.
Detoxing by Sweating
Construction workers often detox their bodies daily through sweating, which helps eliminate toxins and heavy metals, promoting overall health. This is why it is so important to sweat!
I know it can be difficult to fit in workouts with a busy schedule, but I try to incorporate at least an hour of physical activity three times a week. This could include using your lunch break for a walk (which also gives you the added boost of Vitamin D!), hiking with family on days off, or fitting in some weightlifting when your schedule allows.
Get creative with your routine — just remember, as long as you’re sweating, you’re detoxing!
For those unable to walk or work out, alternatives like saunas and red-light therapy can help facilitate detoxing. Saunas promote sweating and release toxins from your body, while red light therapy supports the detox process. Once toxins are released, it’s essential to flush them out by drinking plenty of fluids — aim for half your body worth in ounces daily (for example: if you are 150 lbs you should be drinking 75 ounces).
Incorporating therapeutic levels of Vitamin D and detoxification methods, such as our Ion Cleanse Detox Foot Bath by AMD, is vital for maintaining a healthy and happy immune system.
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What takeaways do I have?
As cold and flu season approaches, these practices are essential for keeping infections at bay. By prioritizing both detoxification and adequate Vitamin D levels, you can support the overall health and wellbeing of yourself and your entire family.
Jaime Ruhe, MSN, RN, FNP-C Integrative Nurse Practitioner