Along with the COVID-19 pandemic
comes a tsunami of confusing and conflicting opinions and information about
immune system health and how to best protect and care for ourselves. I am not
an infectious disease expert. So telling you my opinion about whether I think
wearing a mask or not, how I feel about social distancing and self isolation,
or any other point of view related to disease control, would be not only
inappropriate and out of my scope of practice– but would also just add more
confusing opinions to the mix. This doesn’t really help
anyone.
So instead, I’ve prepared this article to help you better
understand what the data suggests (so far) as it pertains to what you
actually have control over in the face of this pandemic– part of that
is your body’s own ability to thrive and defend
itself!
While most of the world is hiding out and waiting for a COVID-19
vaccine, it’s important to understand that although vaccines can be helpful,
they don’t make your body’s underlying immune functionality any better than
it already is. Viruses will mutate and then we have to create more vaccines.
That is evolution at work. Supporting our bodies to adapt and respond is
something we can all proactively work on.
Let’s take conventional flu vaccines, for example. This article from
the Center for Disease Control & Prevention explains that
although flu vaccines are a good precautionary measure, they can be less than
50% effective across the board. The article identifies, “at least two factors
that play an important role in determining the likelihood that flu vaccine
will protect a person from flu illness: 1) characteristics of the person
being vaccinated (such as their age and health), and 2) the similarity or
“match” between the flu viruses the flu vaccine is designed to protect
against and the flu viruses spreading in the community.” That means that if
you are among the population with a weak or compromised immune system, you
can only hope that the vaccine you receive is the right “match” for whatever
virus decides to hitch a ride on your system.
These facts might suggest that another way to reduce your risk of
actually developing symptoms, or worse, hospitalization from a flu virus,
would be to support your body’s natural ability to respond and defend itself.
In other words, support your immune system with good nutrition and lifestyle
choices. And that starts with prevention!
So how would this apply to COVID-19? Just based on what we can observe
in the data, one can hypothesize that the weaker and more compromised your
body is, the more likely you are to suffer extreme symptoms and possibly even
death from the virus. I can refer to this article
about risk factors from the CDC, or this information
from my local health department, for example.
The elderly and individuals with pre existing illnesses are more
likely to suffer. From a functional nutrition point of view, what this
suggests is that the more resources your body has to utilize to manage
existing maladies, detox alcohol and drugs, etc., the harder time it’s going
to have building antibodies against COVID-19.
I hate to sound harsh, but it’s basically survival of the
fittest.
Again, I am not an infectious disease expert. But I can read and
interpret data in order to understand how to take better care of myself. And
so can you. Besides the obvious responsibility that we all have to limit the
spread of COVID-19 by following the advice of the real experts– the CDC and
our local health officials– we can stay empowered with real data. And we can
be proactive and make good choices to support our bodies’ underlying
functionality.
We may not be able to treat, completely prevent, or cure a
COVID-19 infection, but we can do everything we can to make our immune
systems and bodies as strong and resilient as possible. With that, here are
some tips for practicing good prevention:
5 Proactive Tips
for Immune System Health
- Prioritize Immune Supporting
Nutrients. There are some key nutrients that are well studied
for stimulating immune function, responding to seasonal stressors, and other
important functions. Vitamin A-Carotenes will keep your mucous membranes
strong and resistant, improving the body’s own defense mechanisms. Vitamin C
with bioflavonoids helps stimulate immune function. Vitamin B complex is a
toner and balancer to the nerves and endocrine system, which can aid in your
body’s ability to respond to seasonal (and sometimes extreme) weather
changes. Vitamin E increases the effectiveness of white blood cells and
increases resistance to disease. Vitamins A, C, and E also have antioxidant
and anti-inflammatory benefits. The mineral selenium has antioxidant
activity, and stimulates the immune system. And the mineral zinc is needed by
the body’s own primary antioxidant, called “SOD,” and is also needed to
release vitamin A from the liver. - Consider Herbal Immune
Support. The Native American herb Echinacea is widely
studied for its immune supporting actions. Echinacea is an effective
anti-bacterial, anti-viral, and immune stimulant against infections and
inflammatory conditions. Echinacea is effective in preventing or accelerating
the healing of colds and flus. There are no generally recognized side effects
of Echinacea overdose. For that reason, I’d consider Echinacea a great
preventative herb to be taken before and during the annual flu season period,
or any time you want to provide extra immune system support- like taking a
long flight or going to a concert where you’ll be exposed to may different
people in close proximity. Myrrh is one of nature’s best antibiotics. Myrrh
increases white blood cell count, is astringent– tightening and strengthening
tissue resistance. Myrrh tones and stimulates mucous tissue and is an
expectorant. Another herb, Andrographis, has been primarily studied to
support immune system health at onset by supporting healthy levels of immune
cells in the blood. Investigations from the Sichuan Traditional
Medicine Research Institution showed Andrographis provided acute support for
the immune system, which might suggest that this herb is good to have on hand
for the onset of a cold or flu. - Support Optimal
Digestion. Digestion should probably be at the top of
this list, simply because it’s important that all the nutrients you are focusing
on are actually being digested and utilized. Avoiding negative nutrients and
foods that can upset digestion or cause inflammation can make a difference in
your body’s ability to utilize all its nutrients. Refined sugar, white flour,
conventional cow dairy, alcohol, processed foods, and meat-heavy diets all
have the potential for interfering with optimal digestion. Supporting
digestion with key nutrients and factors can also be helpful. Making sure
your stomach is producing enough hydrochloric acid will help ensure your
minerals are being utilized, and that your proteins are being broken down
sufficiently. Digestive enzymes will help break your foods down even further,
and finally, a healthy gut biome with all the “good” probiotics will ensure
everything is utilized and distributed to your cells. Supporting the liver to
perform its many functions is also necessary. Some great foods for supporting
all levels of digestion are pineapple, papaya, fermented foods, cruciferous
vegetables, ginger, bitter foods, beet greens, glutamine-containing foods,
and foods high in vitamin C. Here is
another article I wrote about supporting gut
health. - Manage Stress & Monitor Lifestyle Choices
to Adapt to Current Events. Everyone is under an extreme
amount of stress lately. Our lives have drastically changed, really quickly.
So what can we do about that? Just be mindful that forcing your body and mind
to do more than they’re biochemically and physiologically prepared to do can
weaken their ability to defend you from pathogenic invaders. When a flu or
cold starts to come on, when you fell run down, when you have trouble
sleeping– these symptoms are your body’s way of saying, “Hey slow down! I
need a little rest.” Besides that, be sure to add regular exercise,
meditation, a good night’s rest, and frequent hot baths or saunas to your
COVID-19 self-care “to-do” list. - Understand the Impact of Drugs on the Body’s
Natural Functions. It’s common for people to use
antihistamines, cough suppressants, pain killers, and sleep aids to relive
cold and flu symptoms and deal with other uncomfortable symptoms of life. But
in functional wellness, we believe that symptoms are your body’s way of
telling you it isn’t happy. And most drugs interfere with your body’s natural
self-healing process. They coat your throat, thus suppressing a cough, but
clog the cilia hairs, preventing the healing process. These drugs
overstimulate your adrenals and sympathetic nerve response, yielding a false
sense of well being. They also rob the spleen and the rest of the immune
system of energy, driving the problem deeper. Unless you have received a
directive from your primary health care provider to take drugs, you might
consider other options that will actually support your body’s underlying
functionality.
Our bodies are amazing! But we often fail to give our bodies a
fair chance at showing us what they can do. When you improve the environment
for your body to heal and thrive, it will give back with strength,
resilience, energy and vitality. I hope you’ve enjoyed these immune
supporting tips.
Self care in a time of crisis can be
difficult. Sometimes having someone who can help you break it down into
simple, achievable actions that actually apply to your own needs can be
extremely helpful. I’d welcome an opportunity to help you get your health and
wellness habits on the right track! You can reach out to to me with any
questions, by scheduling a complimentary
nutrition coaching call here. I look forward to helping you any way I can.
Other Sources:
Weller, Patti CCN, The Power of Nutrient Dense
Foods, Deerpath Publishing- 2011
Schecter, Steve ND, Natural Remedies
for Colds, Flu & Allergies, Vegetarian Times Issue
#49