Vitamin D comes from two main sources: Sun exposure and certain foods like milk and fish. Most days I am locked up like a veal in front of this computer or slathered with sunscreen so I’m not getting my recommended daily allowance of rays. Meanwhile, I don’t drink milk or eat fish. This means my body probably isn’t keeping my bones as strong as they should be. It also means I am compromising my health unnecessarily since, recently, researchers discovered that Vitamin D helps the immune system ward off disease — little sniffles as well as the big C. (Cancer to you and me.)

When our bodies don’t have enough Vitamin D, our T-cells — the body’s big guns when it comes to fighting infection — can’t react the way they should, according to a March 2010 study out of the University of Copenhagen. From the press release: “…when a T cell is exposed to a foreign pathogen, it extends a signaling device or ‘antenna’ known as a vitamin D receptor, with which it searches for vitamin D. This means that the T cell must have vitamin D or activation of the cell will cease. If the T cells cannot find enough vitamin D in the blood, they won’t even begin to mobilize.”

Other studies from this year separately link low levels of Vitamin D to skin cancer, increased body fat and low muscle strength, and heart- and stroke-related death.

The USDA’s 2005 Nutritional Guidelines suggest that women get about 1000IU of Vitamin D daily. (This is a LONG guide, but if you search ‘Vitamin D’ the chart showing the recommendation is the second instance of the term.) One cup of milk provides 38 percent of your daily needs. As I mentioned, I don’t drink milk. Strike one. And milk is really the best option for me since I flat out don’t eat fish.

I’m going to go to the drug store later on and get some Vitamin D supplements. I’m also going to call my dermatologist and ask him what he thinks about the risk/reward ratio when it comes to sunshine. I am so fair I glow. I’m not kidding. Add in the fact that, as a child, my skin took a beating, and I’m not sure it’s worth it to go out sunscreen-free to get my Vitamin D. But I’m also not sure store-bought supplements are enough. So while I’m figuring this all out I’m going to drink a glass of milk. My T-cells and bones, I’m sure, will thank me, but my poor family, who has to deal with my lactose intolerance, will not. (TMI, I know!)

Get with a group. Having friends is fun, but it can also help you stave off the common cold, according to a study published in Scientific American Mind. When you spend time with good friends your immune system gets a boost, a good excuse to go out for a drink or spend a little time gabbing, no?

Wash your hands. Almost seems stupid to call this one out, but boatloads of researchers agree: Washing your hands is one of the best ways to prevent illness. Make it a habit to wash your hands as soon as you come home, and wash after shaking hands or before touching your eyes, nose, or mouth.

Eat your veggies. Lots of them. A summer 2009 study found that pregnant women who ate at least seven servings of fruits and vegetables daily seemed to moderately reduce their risk of catching an upper respiratory tract infection (better known as a cold).

Drink your milk. Milk is one of the best sources of vitamin D. A February 2009 study found that those people who were deficient in this vitamin were 40 percent more likely to report being recently sick. “People with the lowest blood vitamin D levels reported having significantly more recent colds or cases of the flu,” according to the study. While more work needs to be done to make a direct correlation between vitamin D and wellness, getting your recommended daily allowance of the stuff certainly can’t hurt, right? Here’s a good chart to see how much you need every day. (Scroll down a bit to Table 2.)

Do you have a cold? If so, drinking tea — but not too hot since it can increase the risk of throat cancer — can help you feel better. Tea — green tea in particular — contains antioxidants, seems to reduce the risk of diabetes, improves bone health, helps reduce the risk of periodontal disease, and just plain feels good.

Want to win a big basket of Celestial Seasonings teas? Please leave me a comment telling me what symptoms you usually get with a cold along with your name and email address. One reader will win the following:

• Four wellness teas to ease symptoms associated with the cold and flu – Sleepytime Extra, Echinacea Complete Care, Tummy Mint.
• Two green teas to support a healthy immune system year round – Authentic Green Tea and Honey Lemon Ginseng Green Tea
• A mug, soothing lip balm, honey sticks and Celestial Seasonings Sleepytime Bear
• The book “Herbs for Health and Happiness” by Mo Siegel and Nancy Burke

This gift is coming to one of my readers courtesy of Celestial Seasonings — I am not being paid for this. It was just a cool offer so I thought I’d pass it along.

So…tell me about your worst cold. What was it like? How do you usually deal with a cold? How do you avoid them? FYI about the giveaway:
Contest ends at noon pacific time on 3/17/10. Winner will be determined by random.org. Winner will be notified by email and has 48 hours to respond or a new winner will be drawn.