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I thought this was a really interesting read and gave perspective on ways to boost your immune system and take care of yourself during these crazy times!

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Vitamin D is a fat-soluble vitamin that plays a number of critical roles in your body.

This nutrient is especially important for immune system health, leaving many people wondering whether supplementing with vitamin D may help reduce the risk of contracting the new coronavirus that causes COVID-19.

While there's currently no cure for COVID-19, preventive measures like physical distancing and proper hygiene can protect you from contracting the virus.

Also, some research shows that having healthy levels of vitamin D can help keep your immune system healthy and may protect against respiratory illnesses in general.

A recent study indicated that patients hospitalized with COVID-19 who had sufficient levels of vitamin D had a decreased risk for adverse outcomes and death ().

This article explains how vitamin D affects immune health and how supplementing with this nutrient may help protect against respiratory conditions.

Vitamin D is necessary for the proper functioning of your immune system - which is your body's first line of defense against infection and disease.

This vitamin plays a critical role in promoting immune response. It has both anti-inflammatory and immunoregulatory properties, and is crucial for the activation of immune system defenses ().

Vitamin D is known to enhance the function of immune cells, including T cells and macrophages, that protect your body against pathogens ().

In fact, the vitamin is so important for immune function that low levels of vitamin D have been associated with increased susceptibility to infection, disease, and immune-related disorders ().

For example, low vitamin D levels are associated with an increased risk of respiratory diseases, including tuberculosis, asthma, and chronic obstructive pulmonary disease (COPD), as well as viral and bacterial respiratory infections (, , , ).

What's more, vitamin D deficiency has been linked to decreased lung function, which may affect your body's ability to fight respiratory infections (, ).

Summary
Vitamin D is critical for immune function. A deficiency in this nutrient may compromise immune response and increase your risk of infection and disease.

Currently, there's no cure or treatment for COVID-19, and few studies have investigated the effect of vitamin D supplements or vitamin D deficiency on the risk of contracting the new coronavirus, SARS-CoV-2.

However, a recent study has determined that a blood level of 25-hydroxyvitamin D of at least 30 ng/mL seemed to help reduce the likelihood of adverse clinical outcomes and death in hospitalized patients with COVID-19.

Hospital data of 235 patients with COVID-19 were analyzed.

In patients older than age 40, those who had adequate levels of vitamin D were 51.5% less likely to have adverse outcomes, including becoming unconscious, hypoxia, and death, as compared to vitamin D-deficient patients. ().

Still, other studies have shown that vitamin D deficiency may harm immune function and increase your risk of developing respiratory illnesses ().

Additionally, some studies have indicated that vitamin D supplements can enhance immune response and protect against respiratory infections overall.

A recent review that included 11,321 people from 14 countries demonstrated that supplementing with vitamin D decreased the risk of acute respiratory infections (ARI) in both those who had deficient and adequate levels of vitamin D.

Overall, the study showed that vitamin D supplements reduced the risk of developing at least one ARI by 12%. The protective effect was strongest in those with low vitamin D levels ().

Moreover, the review found that vitamin D supplements were most effective at protecting against ARI when taken daily or weekly in small doses and less effective when taken in larger, widely spaced doses ().

Vitamin D supplements have also been shown to reduce mortality in older adults, who are most at risk of developing respiratory illnesses like COVID-19 ().

What's more, vitamin D deficiency is known to enhance a process known as the "cytokine storm" ().

Cytokines are proteins that are an integral part of the immune system. They can have both pro-inflammatory and anti-inflammatory effects and play important roles, helping protect against infection and disease (, ).

However, cytokines can also induce tissue damage under certain circumstances.

A cytokine storm refers to the uncontrolled release of pro-inflammatory cytokines that takes place in response to infection or other factors. This dysregulated and excessive release of cytokines leads to severe tissue damage and enhances disease progression and severity ().

In fact, it's a major cause of multiple organ failure and acute respiratory distress syndrome (ARDS), as well as an important factor in the progression and severity of COVID-19 ().

For example, patients with severe cases of COVID-19 have been shown to release large numbers of cytokines, particularly interleukin-1 (IL-1) and interleukin-6 (IL-6) ().

Vitamin D deficiency has been associated with reduced immune function and may enhance the cytokine storm.

As such, researchers postulate that a vitamin D deficiency may increase the risk of severe COVID-19 complications, as well as that vitamin D supplementation may reduce complications related to cytokine storms and uncontrolled inflammation in people with COVID-19 (, 21).

Currently, multiple clinical trials are investigating the effects of vitamin D supplementation (at dosages up to 200,000 IU) in people with COVID-19 (, 22).

Although research in this area is ongoing, it's important to understand that taking supplemental vitamin D alone can't protect you from developing COVID-19.

However, being deficient in vitamin D may increase your susceptibility to overall infection and disease by harming immune function.

This is especially worrisome given that many people are deficient in vitamin D, especially older individuals who are most at risk of developing serious COVID-19-related complications ().

For these reasons, it's a good idea to have your healthcare provider test your vitamin D levels to determine whether you have a deficiency in this important nutrient. This is particularly important during winter months.

Depending on your blood levels, supplementing with 1,000-4,000 IU of vitamin D per day is typically sufficient for most people. However, those with low blood levels will often require much higher doses to increase their levels to an optimal range ().

Though recommendations on what constitutes an optimal vitamin D level vary, most experts agree that optimal vitamin D levels lie between 30-60 ng/mL (75-150 nmol/L) (, ).

Summary
Though research continues, evidence that vitamin D supplements reduce the risk of developing COVID-19 is still limited. Having healthy vitamin D levels can enhance immune health and may be helpful in people with COVID-19.

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Can Vitamin D Lower Your Risk of COVID-19?

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Vitamin D is a fat-soluble vitamin that plays a number of critical roles in your body. This nutrient is especially important for immune system health, leaving many people wondering whether supplementing with vitamin D may help reduce the risk of contracting the new coronavirus that causes COVID-19.

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Cela Migan is a freshman journalism major at MU. She is an opinion columnist who writes about Daily Life for The Maneater.
Self-care Sunday is not just a fun alliteration, but a great way to take time to check in with yourself inside and out.

Increasingly popular on social media, the concept of self-care Sunday revolves around taking time on Sunday to do something special for yourself. It is something you do just for you.

Be it a bubble bath, a face mask, reading a book, doing your nails, practicing yoga or any manner of things that bring you joy. Self-care Sunday is about finding something that makes you happy.

For me, self-care Sunday is a designated day and time for me to put on a face mask and read or watch Netflix. This simple act allows me to relax and sets my intentions for the week. I mentally prepare myself and my skin.

At the very least, my skin might be a little better than if I hadn't done anything to it. A face mask calms my skin and my mood.

I consider myself the Marie Kondo of self-care Sundays. Anyone that knows me has probably heard me rave about the "life-changing magic of practicing self-care." It's a practice that I got into while I was undergoing the hell that is preparing for the ACT that carried into my college days.

Sunday is typically the day when last-minute errands, homework and tasks get done. It can often be the most stressful day preparing for the upcoming week. In the midst of figuring out next semester's schedule, summer plans and whatever is due this week, taking time to check in with yourself is essential.

So often we charge ahead without taking the time to acknowledge the present. We're almost halfway through the semester. Have you taken a second to stop and notice what it feels like to be in your own skin? Your body that carries you and houses your soul, how does it feel? What does it need?

One of the easiest things to do that requires nothing but a bit of concentration is to lay down or sit down. Close your eyes and start at your toes, feeling the tension you hold there and releasing it. Slow your breathing and mentally move up your body, and do not forget to travel the lengths of your arms to the tips of your fingers. Once you take a moment to recognize it, it's incredible the amount of tension you hold in your body.

For me, I find that I hold an immense amount of tension in my shoulders and my furrowed brow. I go through these motions when I need to mentally or physically reset and right before bed. It's a great way to unwind and prepare for rest.

Face masks, although they may not yield a noticeable physical difference, are a great way to physically go through the motions and consciously do something to take care of yourself. Through this act, your brain is able to recognize your efforts to relax and follow suit.

Face masks have skyrocketed in popularity, partly due to Lara Jean in "To All the Boys I've Loved Before" and her Korean face masks. They're enough to make anyone skip the slopes.

Try it. If you don't like it then you don't have to continue, but at least you tried it. I hope this reaches someone and they realize the life-changing magic of practicing self-care.

Invoke your inner Marie Kondo and ask yourself, "does this spark joy?"
Edited by Bryce Kolk | bkolk@themaneater.com

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Maneater | COLUMN: Self-care Sunday sets intentions for the week

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Cela Migan is a freshman journalism major at MU. She is an opinion columnist who writes about Daily Life for The Maneater. Self-care Sunday is not just a fun alliteration, but a great way to take time to check in with yourself inside and out.

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Some of these resources are for the USA only but many have free advice, ideas or are resources accessible online to anyone! Enjoy :)

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Black-led resources for mental health The Nap Ministry Liberate meditation app (by and for Black, Indigenous and People of Color) Black Girl in Om

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An interesting take on simplifying self care! "Theres this myth thats fed by Instagram posts and countless advertisements that self-care is a spa day, pedicure and prosecco a weekend long Netflix binge..." 

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An interesting take on simplifying self care! "Theres this myth thats fed by Instagram posts and countless advertisements that self-care is a spa day, pedicure and prosecco a weekend long Netflix binge..." 

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Self Care: What It Really Is | Susannah Winters | TEDxHiltonHeadWomen

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STORY TIME!! I am someone who took the scenic route education wise, taking a gap year both between high school and college as well as between college and University. I absolutely do not regret a second of those cleansing years for me. This is one of the greatest self-care acts I have done for myself. However there was lot of shame associated with taking that time, both internally and externally. On my first gap year I travelled to Vietnam and met other people from all over the world. A conversation I had that sticks with  me today is about vacation time in our careers. In a conversation with people from 4 different continents each and every other person was shocked at the average and minimum vacation time in Canada. In fact someone spit out their drink and exclaimed "thats impossible, in Sweden you have a bad job when you get 4 or 5 weeks vacation". This is just a little reminder to myself and other CYC's out there that taking time off is okay and as a society we need to move away from this culture where taking a break is shameful.
-Samiah

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This is not a box or a quote telling you what self care is or how to do it, this is more of a reflection on those very questions. As I stood in the hot shower yesterday trying to relax from all the stressors in my life I began to really think about what self care is and what it means. For me is taking a warm shower before I go to bed at night self-care? Is that enough? Is self-care a hobby or a routine? I suppose it could be both, but I also suppose that stressing over what self care is, is most certainly opposite to the intended purpose of self-care. I guess as a CYC newly entering the field as a professional I'm "winging" it a little on the self-care. University has taught me its importance, but I  have to find the right balance. I often think about small daily self-care such as the warm shower, yoga or having a drink with a friend  vs. larger self care things such as taking a day off, a vacation or treating yourself to that special item you have been saving up for. I guess real conclusion I came to for myself is that self-care comes in so many shapes and sizes and from one CYC to another I hope you find the right variety of shapes and sizes for you.
- Samiah :)

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I found this breathing technique really helpful...I hope you will too 😊

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I think we can all agree that 2020 was a particularly taxing year, but for those of us who were already dealing with mental health struggles, it was especially rough. We're all ready for 2021, of course, but when you're feeling like the weight of the world is just too much, embarking on a new adventure feels more daunting than exciting. That's why it's important to consider a few key mental health tips as we look to the year ahead-prioritizing your well-being is essential to thriving, and you've totally got this.

There are all different kinds of mental health struggles people deal with on the reg, some of which are more debilitating than others. A moment of stress is not the same as an intense, anxiety-induced panic attack, and a quick cry doesn't compare to the weight of clinical depression. Sometimes, your struggles can be cured by a good vent sesh, a long walk or a cuddle with your pet; others require therapy and even prescribed medications. Everyone is different, and we all have different needs, but all of our feelings are valid, and we can all take steps to overcome our struggles in the year ahead.

Below, find 21 ways to improve your mental health in 2021. Some are small-keep a gratitude list, tell a friend you love them-while others are more intense, from cutting out toxic people to consulting your doctor for medication. I won't pretend a glass of water can cure your lifelong anxiety; these are simply small ways to make each day a bit more bearable, so you can enjoy the life you deserve.

With that, read on and keep these tips in mind for the next time you feel overwhelmed. Remember: This is your year and you deserve to make the most of it.

1. Keep A Journal

Sometimes, you've just got to vent-but you might not always feel comfortable turning to a friend or family member. As Gretchen Weiners of Mean Girls once said, "Let it out, honey. Put it in the book!" Journaling is a great way to get things off your chest at the end of each day, so you can wake up and leave yesterday's troubles behind.

2. Get More Sleep

Depression and anxiety can definitely make a good night's sleep feel impossible, but it's important to catch those Zzz's, baby! Your mind and body need that time to reset, and waking up tired will only bring you down. Give yourself a set bedtime and put your phone out of reach so you won't stay up scrolling TikTok-if your racing thoughts keep you awake, melatonin gummies or CBD might help you fall asleep faster.

3. Distance Yourself From Toxic People

Babe, it's time. Cut those negative people out of your life once and for all. Wish them well, far away from you! There is nothing wrong with feeling like you no longer benefit from a friendship, but you need to be proactive in making sure you distance yourself from them and surround yourself with people who bring you joy.

4. Express Gratitude For Close Friends

As you cut ties with the wrong people, remember to thank the right ones. Sometimes, letting a friend know you care and are grateful for them can open up a beautiful conversation. Remind loved ones that you love them and don't be surprised when they express similar gratitude for you in return. Your heart will be bursting!

5. Find A Creative Outlet

You need a hobby to channel your energy into, whether you chose to use it as a reward for doing well or a safe activity to turn to when you need a pick-me-up. Maybe it's art, photography, web design or a new sport. Finding the right outlet makes dealing with a hard day a thousand times more bearable.

6. Book A Therapy Appointment

If you feel like this is necessary for you, consider booking an appointment with a therapist, whether in-person or virtually. Don't be afraid to shop around until you find your perfect match. The right therapist will really get you, and want to help you grow and thrive.

7. Take Up Meditation

If you want to lean into hardcore meditation, by all means! If not, at least take a few moments each day to calm yourself, clear your mind and practice intentional breathing. When your thoughts are racing and your heart is pounding, this grounding activity can make all the difference.

8. Keep A Gratitude List

Write down the things you're thankful for! Make yourself note at least one per day, and you'll be surprised to find that (even on your absolute worst days) there is always something small and beautiful to bring you joy.

9. Drink More Water

Your physical health really is connected to your mental health, so for the love of all things good, drink some water! If you need, you might also consider re-evaluating your diet and making the healthy choices that feel right for you. Don't force yourself into something strict; just be kind to your body and give it the fuel it needs.

10. Find Someone Who Can Relate

Sometimes, venting to your happy-go-lucky friend about your depression makes you feel worse. Find an IRL or online group of people you can open up to-or, just one friend who really gets it. Feeling understood makes exploring your own emotions even easier, and perhaps you can offer others comfort in return.

11. Practice Breathing Techniques

This one's right up there with meditating. When you're feeling overwhelmed by stress and about to dive head-first into a panic attack, having a few tried-and-true breathing techniques to turn to can make all the difference. They'll help you stabilize your body and mind, allowing you to get to a calmer place.

12. Speak Positively About Yourself

Hype yourself up. OUT LOUD! It's not enough to just think it. Repeat positive mantras over and over every morning-or, whenever you need a boost. Here's an example: I am worthy. I am loved. I am doing the best I can. I am stronger than what ails me. I am getting better every day.

13. Let Go Of Regrets & Anger

You will be forever tense if you carry anger, sadness and regrets with you-it's time to let that shit go. Forgive and forget, and allow yourself the serenity that comes with not being plagued by negative memories.

14. Get Some Sunshine

Vitamin D is real, y'all! Try to get outside each day, whether it's a long walk or just a few minutes sitting with your iced coffee during your work break. It might seem like it wouldn't make a huge difference, but you'd be surprised what fresh air can do for the soul.

15. Hit The Gym

No, you don't need to stress about your body. Just get moving! Laying in bed all day often seems like the most tempting option when you're struggling, but it will only make you feel worse in the long run. Do some quick exercises, go for a long run or a short walk, or play a sport.

16. Disconnect From Social Media

If you're one of those people who suffers from anxiety, depression or imposter syndrome brought on by the fake world of Instagram, delete the app! Or at the very least, limit your use of it. If you can't stay away, do a follower clear-out: Unfollow any accounts that stress you out, and only follow ones that bring you joy and make you feel good.

17. Pet Your Dog

Or a friend's dog, or a neighbor's! When you spend time with animals, your stress hormones lower and your happiness hormones skyrocket. Perhaps even consider an emotional support animal to help you while traveling and in public.

18. Help Others

I swear, helping others helps you, too. Volunteer, support a friend or aid a family member and you'll definitely feel great about yourself after. You are so caring, compassionate and generous with your time! Knowing you've helped someone else will definitely squash any negative thoughts about yourself.

19. Consider Prescription Medication

If and only if you feel comfortable, consult your doctor about taking a prescription to help balance everything you're dealing with mentally. There's nothing to be ashamed of, and often, the right meds can work wonders! Do what's right for you, and be proud of your decision to take your mental health into your own hands and be proactive about it.

20. Communicate With Family

Let whoever you live with know where you're at with your mental health. Whether it's "Hey Mom, I'm really going through it right now, I need you to check on me," or "Hey Roommate, I'm in a bit of a funk right now, sorry if I snap at you," letting others know allows them to care for you properly. It never hurts to have someone else looking out for you.

21. Remember: You're Doing The Best That You Can

YOU are amazing for even clicking on this article-that alone is proof of how ready you are to turn your mental health around! 2021 will be what you make of it, so allow yourself the best possible chance to succeed and get yourself in the headspace you deserve. Love you, mean it!!

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21 Small Ways To Take Care Of Your Mental Health In 2021

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Scroll To See More Images I think we can all agree that 2020 was a particularly taxing year, but for those of us who were already dealing with mental health struggles, it was especially rough.

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Caring not only for the Body, but for the Mind 

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Caring not only for the Body, but for the Mind 

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I sometimes forget that it is necessary to take time and unwind from being so busy! I always feel like I need to go go go. I apply so much pressure on myself to get things complete, that I forget that I am still very young and that I need to enjoy the things that are currently in front of me. I think that social media plays a huge role in this and so this week I've decided to detox from certain apps like Instagram and Twitter to allow me to recenter myself and remind myself that social media is not always realistic. Comparing myself to others' success and wondering why I have not reached their level is not beneficial. I need to be able to come to terms with the fact that I am still VERY young and that I should not base my progress in life on unrealistic expectations
-Melissa

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This whole school year has been very mentally draining for me. This pandemic has made it very hard for me to stay motivated and complete my assignments, work, and find time to enjoy the things that I love. Recently, I have noticed that I avoid my struggles by sleeping for long amounts of time. However, this week I have began doing things that I used to love and provided me with balance which is going on walks, doing some form of exercise and  partaking in my skin care routine. I find since going back to what i used to love, I have spent less time in bed.
-Melissa

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https://www.goodhousekeeping.com/life/g30693515/self-care-quotes/?slide=7

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The past few weeks have been overwhelming and stressful, especially with the semester coming to an end. I've spent most of my days being locked inside and stuck behind the computer. The past week, I decided to put some time aside to enjoy the nice weather and focus on my well-being. The warm weather was refreshing and I forced myself to get my body moving also, as I have been putting my exercise aside. Caring for myself was much needed, and it definitely helped with the stress and anxiety I have been continuously feeling. I also convinced my family members and friends to get out and enjoy the weather, as I know it is a difficult time for all and how important it is that they also take time to care for themselves.
- Tristan

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Care for me this week meant taking the time to rest and allow myself to catch up on sleep. With school and work stress, I was finding it difficult to take the time to wind down and allow myself a second to breathe. I found I was feeling really guilty when I wasn't constantly completing schoolwork or studying. With that being said, I made the conscious decision to try and work on my sleep hygiene so that I am able to catch up on rest. When I allowed myself to rest more and take the time to sleep, every other areas of my life began to feel easier and a little more manageable.
-Kyra

http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habit.