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COVID-19: Boosting Immunity Through Diet, Vitamins & Herbs
As we are seeing over the past week, the global spread of COVID-19 is impacting us all.
Many of us are extremely fearful now. If you already experience anxiety - this brings it to a whole other level. Today, I want to share with you well researched solutions to help boost your immune system.
My hope this that you will feel empowered by knowing that you do have control over risk exposure, how to support immunity and stay strong throughout these extenuating circumstances.
SOCIAL DISTANCING
The best way to prevent illness is to avoid being exposed to this virus.
- The virus is thought to spread mainly from person-to-person.
- Between people who are in close contact with one another (within about 6 feet).
- Through respiratory droplets produced when an infected person coughs or sneezes.
- These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
- Stay home if you are sick, except if you need medical care.
PROTECT YOURSELF
Wash your hands using these 5 steps:
- Wet: Put both your hands under clean, running water.
- Lather: Apply a generous amount of soap to the inside and back of your hands as well as your fingertips. Wash your hands for at least 20 seconds (sing happy birthday) and don’t forget to wash under jewelry and fingernails. Your fingertips are especially important as people often put their fingers on their face, nose, and eyes. This is how the virus spreads.
- Scrub: Rub both hands together and move your fingertips around both hands. You don’t need a scrub brush. You don’t need to make harsh, scrubbing movements.
- Rinse: Return both hands to the running water and gently wash away the soap.
- Dry: Completely dry the water from your hands. Using a disposable towel (paper towel) is best to avoid leaving germs on towels. Air dryers, commonly found in public bathrooms, are also effective.
Whether it's COVID-19, autoimmunity or even the common cold our diet should be in the forefront of our minds to help keep immunity strong and resilient.
Reduce Sugar Intake
Sugar in all forms suppress immunity. 1 TSP or 4g of sugar can depress immunity for up to 4 hours. The biggest culprits are juices, chocolate milk, pop, alcohol, ketchup, BBQ sauce, iced lattes, some protein bars, granola bars, cereal, baked goods, packaged foods.
Reduce Alcohol
With stress levels rising and perhaps more time on your hands, drinking alcohol may seem harmless. However, alcohol is essentially liquid sugar and is considered an immunosuppressant. Rethink what you choose to drink and how much you consume. Better yet, limit to no more than a glass of wine a day.
Reduce Inflammation
Removing inflammatory foods such as gluten, dairy, sugar and alcohol from your diet helps the immune system to better combat viruses and pathogens. While some may believe that simply adding in turmeric into your diet is enough to dampen inflammation - it's really about moving away from inflammatory foods that will provide the best support to your immune system.
VITAMINS, MINERALS + HERBS TO BOOST IMMUNITY
Strengthening your immune system is the best way to fight off viral infections so that you can both lower your chances of getting it and/or can easily fight it off. This is why young people, who have stronger immune systems, don’t contract COVID-19 as much when compared to the elderly.
To be clear, I am not saying these recommendations provide a cure for COVID-19. This is about the importance of identifying strong antiviral and immune-boosting remedies to strengthen and support your immune system.
Andrographis (Andrographis paniculata)
is an herb long used in traditional Chinese medicine and ayurveda. Also known as "Indian echinacea," andrographis is a bitter-tasting herb rich in compounds known as andrographolides. These compounds are thought to have anti-inflammatory, antiviral, and antioxidant properties.
Astragalus propinquus (Huang Qi)
has been a foundational herb in Traditional Chinese Medicine for hundreds of years. It is included in formulas to support Wei Qi (Chi), or the conceptual “shield” which serves as a primary defense mechanism against pernicious threats to the system.
Reishi
This fan-shaped mushroom has traditionally been used to support the immune system, boost energy and reduce allergies. In one study, daily intake of reishi was shown to boost gut immunity while also reducing inflammatory chemicals like cytokines and C Reactive proteins to lower inflammation.
You can get a nice combination of these herbs and medicinal mushrooms from Pure Encapsulations Innate Immune Support, which is what I am using. Ordered directly with me as its not available in my dispensary.
Vitamin C
Vitamin C is an essential nutrient providing antioxidant benefits to bolster immunity. For those living with autoimmunity, candida, oxalate toxicity, histamine intolerance, smokers, chronic stress and/or a diet high in refined carbohydrates and sugars your needs for vitamin C may be greater. Research shows that for viral protection, 2000mg per day is most effective – try that dose but if you get loose stool, back off until your stool is well formed again. To supplement your Vitamin C levels, I recommend Stellar C by Designs for Health which includes a mixture of ascorbic acid and acerola fruit and plant bioflavonoids (hesperidin, rutin, quercetin and mixed citrus bioflavonoids), known for their immunoprotective properties.
Vitamin D3
With decreased sunlight exposure over the winter months many of us may be low or deficient in this vitamin. Vitamin D can modulate the immune response. Deficiency in vitamin D is associated with increased autoimmunity and an increased susceptibility to infection including respiratory infections and pneumonia. As a holistic practitioner, my recommendation is to keep blood levels of Vitamin D between 60 to 80 ng/ml, especially important if you have a family or personal history of cancer or autoimmunity like myself.
You can easily request a blood test with your MD to confirm your current blood levels. Dosages range between 2000IU to 8000IU based on your health history and current levels. You will need to take this with food as it's fat soluble. I recommend Xymogen Vitamin D3 drops. Each drop = 1000IU.
ZINC
Zinc is an essential trace element that’s found and used by every cell throughout your body including enzymatic function and hormone balance. Low levels have been linked to loss of taste and poor appetite. You can check your fingernails to observe whether you have white spots, a telltale sign of zinc deficiency. To ensure your immune system is functioning at its best try Zinc Supreme by Designs for Health a superior product with vitamin B2, vitamin B6, taurine, malic acid, and molybdenum for optimal zinc supplementation. These nutrients work with zinc to provide exceptional utilization for our bodies to perform vital enzymatic reactions and functions. You shouldn’t exceed 1 cap per day.
While many items inside my dispensary are sold out, the items listed in this article are currently in stock and available online HERE. Innate Immune Support must be ordered directly with me by calling 705-340-8991 or by emailing nutrition@i-zoom.net.
I hope you find this article helpful and find at least a few solutions that will work for you. Being prepared will give you a peace of mind.
Lastly, together we will get over this!
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I hope you are enjoying the last week of summer break (or should I say March break) and are enjoying time outdoors. Along with much anticipation to return to some sort of routine again with work and/or school, I know a lot of you are feeling anxious and worried. I have been listening to your concerns and questions on how to best protect yourself and your family and I want to help. I believe the best defense possible for you and your family is a STRONG and healthy immune system. These recommendations for boosting your child's immunity can be a challenge to implement but worth the effort. Do your best with them and try not to get discouraged as even making small changes in these areas can make a HUGE difference in your child's well-being. Here are my five natural ways to boost your child's immunity: ---->> Lower inflammation by eating a rainbow of colors -- red-yellow-green-orange-purple (preferably organic). These bright colored fruits and vegetables are packed with antioxidants that combat free radicals which can damage parts of our cells such as proteins, DNA, and cell membranes by stealing their electrons through a process called oxidation. Serve less processed, packaged, prepared lunchables, frozen dinners and limit eating out at the "golden arches." ----->> Support your gut microbiome by feeding it prebiotic rich fiber. The friendly bacteria in your gut are responsible for over 70% of your immunity. Garlic, onions, asparagus, leeks, dandelion greens, and oats are just a few of these fiber rich foods that help gut bacteria produce butyrate, acetate and propionate for a healthier gut and immune system. ------>> Supplement. Research has identified specific natural products can augment and modulate the immune response to neutralize potential threats and pathogens. Probiotics maintain or re-establish normal bacterial flora in the digestive track supporting immune function. Visit https://ca.fullscript.com/welcome/neste and search "HMF Fit for School" my top pick and the one we use for our family. Consider adding in a probiotic along with vitamin C, D, zinc, DHA and magnesium along with a well balanced diet. Hummus & Veggie Snack Box (serves 1) Perfect for back to school lunches Ingredients: 1/2 Red Bell Pepper (sliced) 2 stalks Celery (cut into small stalks) 1/3 cup Blueberries 1/4 cup Hummus Directions: Assemble all ingredients into a storage container and refrigerate until ready to eat. Enjoy!