How to support your immune system: Remember, food must be your medicine.
● Eat whole foods, a diet with high nutritional density. Our immune system depends on whole foods with high nutritional density to function properly. In developing countries, deaths from infections are often not due to the infection itself, but to the body’s inability to fight it due to nutrient deficiencies. Since more than 90% of westerners are deficient in one or more nutrients at the minimum dose to prevent deficiency diseases like scurvy and rickets, we all need to focus on improving the quality of our food. Since diabetics are more likely to die from COVID-19 and that one in two Americans is prediabetic or diabetic, this is a great opportunity to reduce the sugar and starch that suppress the immune system.
● Remove sugar and refined starches. Now is never the best time for a sugar and junk food detox. Studies have shown that refined sugars can suppress your immune system for hours after ingestion. By limiting starch and sugar, you will help your immune system to function better and your general health will improve. To help you detoxify yourself from sugar and starch and get your body back into a healthy state, Dr. Hyman has created a program that you can check out here.
● Ensure an adequate protein intake. While most Westerners consume adequate amounts of protein, some do not consume enough, such as the elderly and vegans. Proteins are essential for immune function and protein malnutrition is a major risk factor for death from infection. Eat about 1 gram / kg of protein per day, or about two 115-gram servings of organic animal protein. Plant-based proteins (legumes, nuts / seeds) are sufficient if consumed in sufficient quantities.
● Add garlic, onions, ginger and lots of spices (oregano, turmeric, rosemary) to your meals! Add them to soups and vegetable dishes, as well as beans and sauces. Garlic and onions offer a broad spectrum of antimicrobial properties.
● Eat several servings of colorful fruits and vegetables, rich in vitamins C and A and phytonutrients that support the immune system. Choose more green leafy vegetables, cruciferous vegetables (broccoli, Brussels sprouts and cauliflowers), peppers, sweet potatoes and squash. Aim for 2 portions of fruit and 8 portions of vegetables! One serving is half a cup.
● Eat fermented probiotic foods to support your microbiome and immunity. Eat sauerkraut, kimchi, natto, miso, tempeh, kefir. They also keep well. Also eat prebiotic foods such as asparagus, artichokes, Jerusalem artichokes, dandelion greens, leeks, onions, garlic, bananas, apples, jicama, flaxseeds and seaweed.
● Drink lots of fluids, especially hot liquids. Adequate fluid intake supports all of your body’s functions, including the immune system. Prepare soups and broths (it’s always best to start from scratch with fresh vegetables) and eat them throughout the week. Drink herbal teas like ginger and turmeric tea. Always keep a filtered bottle of water with you. Avoid concentrated fruit juices and sugary drinks, as the sugar content is harmful to the immune system.
● Get enough sleep! We all know that sleep restores and heals the body. Without adequate sleep, optimal immune function is practically impossible! Adopt a better rhythm and go to bed earlier. Try to sleep seven to eight hours a night. It is also very helpful to incorporate various relaxation and breathing techniques throughout the day to help manage stress and allow the mind to rest!
● Exercise regularly. Light to moderate exercise (for about 30 to 45 minutes) helps strengthen the immune system. Avoid excessive effort, for example by training for endurance events when you feel exhausted. This will lower your immune system. If you can exercise outside in less populated areas, great. If not, find workouts and yoga classes online. Try this 7 minute workout.
● Practice meditation and yoga. The data is clear. The increased stress level increases the susceptibility to viral infections. In one study, volunteers were injected with cold viruses in their nasal passages. Only those who scored high on the stress questionnaire died. It’s time to learn meditation, redouble your efforts, do yoga, take hot baths, breathe deeply, and do massages at home with your loved ones.
● Start a garden. If you live in an area with a lawn or access to land, grow some of your own food. During the Second World War, the Victory Gardens produced 40% of the food in America.
● Stay in touch. Being in close contact with those you love is essential for your mental and emotional health. Thank goodness FaceTime and Zoom have virtual dinners.
● Get out. Take walks, get some fresh air, but be careful.
How to supplement yourself for immune function
The coronavirus frenzy is leading to a growing number of health claims and supplement promotions. There are many things we do not know and many things we know. It’s important not to overdo it and be reasonable.
Let’s start with an overview of the vitamins, minerals and herbal remedies you need and why they are important.
● Multivitamins / Minerals: This is the basis of any health support diet. It’s a good way to cover the basic vitamins and minerals your body needs for daily functions. If you are not taking a good multivitamin, you should take one and keep it. Look for a high-quality, broad-spectrum multivitamin and mineral.
● Vitamin D3: Adequate vitamin D levels are essential for optimal immune function, which cannot be achieved without supplementation during the winter months. Studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or the flu, while vitamin D supplementation can reduce colds and flu by 42%. It is best to have your vitamin D 25-OH levels checked for an accurate dosage. Blood levels should be above 30 ng / ml, but the optimal levels are probably closer to 50 ng / ml for the most part. Many need 5,000 or more IU of vitamin D3 per day in winter. Start with 2000 IU for adults, 1000 IU for children. There is a theoretical risk of excess vitamin D in COVID-19, but taking 1000 to 2000 IU is safe.
● Buffered vitamin C: The role of vitamin C in supporting the immune system has been known for a long time. Take 500 to 1000 mg throughout the day with meals and snacks.
● Zinc citrate: You can take a supplement or consume more foods rich in this powerful immune-supporting nutrient. Seafood, especially oysters, red meat and pumpkin seeds are the best sources of food. Take 30 mg daily. Zinc lozenges can also be helpful.
● Probiotics: A healthy intestinal flora supports a healthy intestine, a major barrier against pathogens and an integral part of the immune system. Look for brands that offer multiple species of good bacteria that contain at least 5-10 billion organisms per capsule. Lactobacillus plantarum and spore forms of Bacillus are best for immunity.
● Fish oil (arctic cod liver oil): This old remedy for health and robust immunity is still valid! In addition to good fats, this cod liver oil contains additional vitamins A and D for increased immune protection.
● 1-3, 1-6 beta-glucans: Research has shown that these compounds positively regulate the function of the innate immune system. This part of your immune system is the first line of defense against viruses and bacteria. It helps white blood cells to attach to and kill viruses and bacteria.
Note: patients with autoimmune diseases should not take this.
● Natural antiviral plants: Many herbal medicines have broad-spectrum antimicrobial or immune-boosting effects. The formulas contain various immune boosters such as astragalus, green tea extract, andrographis and monolaurin (from coconut).
● Mushroom extracts such as reishi, maitake, shiitake, polypore versicolore and cordyceps: They have supporting properties of the immune system. It is also useful to cook with medicinal mushrooms such as shiitake.
● Theoretically beneficial supplements. The way these products work can be beneficial for prevention and treatment. Potentially beneficial ingredients include quercetin, resveratrol, curcumin, rosemary, Asian ginseng, alpha lipoic acid, melatonin and n-acetyl cysteine.
There is no need to take them all. Just start with a multivitamin, vitamin D3, vitamin C, zinc and fish oil.
If we all remain calm, avoid the pandemic of fear, follow our common sense and take care of ourselves and our families, we can overcome this situation and significantly reduce illness and death. But we have to come together (at least two meters apart!) As human beings and as a society to fight this pandemic.
Note: this article is not intended to provide medical advice and any changes should be made in consultation with your health care provider.