With the spread of the flu, COVID-19 coronavirus, and RSV diseases in our community, I would like to remind you that there are several steps you can take to reduce your risk of illness. Additionally, there are steps you can take to boost your immunity in the event of exposure.
The following information outlines what you can do to help keep yourself and your family safe.
Step 1: Eliminate unnecessary inflammation.
Inflammation is the term doctors give to the immune response our body generates when it is addressing an insult. This insult can take many forms including a virus, bacteria, elevated blood sugar or even toxic food. Inflammation is not just a vague concept but can be measured through blood tests looking at various chemicals and immune cells. Even low levels can be associated with chronic medical conditions like diabetes, heart disease, autoimmune conditions and even depression.
A plausible way to optimize our immunity is to eliminate as much underlying inflammation as possible. Start with these foundational measures:
Get your diet on point. You have heard this before, but at no other time has it felt so critical to be well nourished. This means eating a nutrient dense diet that provides us the minerals, antioxidants, adequate protein and healthy fats that make the immune system function well (translation: LOTS of veggies). This also means eliminating the foods that trigger inflammation like fried foods, sugar, highly processed junk food, excess alcohol and sweetened beverages. For many people, gluten and dairy are problematic and trigger inflammation. This is a great time to complete the Whole30 that has been on your to-do list.
Get adequate sleep. Sleep is intimately tied to our immune health. Without sufficient sleep, our body makes fewer cytokines, a type of protein that targets infection and inflammation. Getting adequate sleep reduces our risk of infection and can improve our outcomes if we do get sick. Conversely, sleep deprivation weakness our body’s defense system and makes us more vulnerable to illness. Aim for 7-9 hours of sleep each night.
Stay moving. Join a gym, get outside for a walk, try simple homemade weights in your basement or check out the numerous classes available online. There is great data suggesting that exercise can help the immune system find and deal with pathogens. In the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections. High intensity interval training has particularly great data but any form of movement is better than being sedentary. Aim for 150 minutes of purposeful movement per week.
Manage your stress. Life can be stressful. How we respond can help influence our immune health. Cortisol, one of the hormones associated with stress, can suppress our immune response. This is why you may become sick after periods of stress in your past. Acknowledging our fear and frustrations is important, but embracing stress management activities like meditation, journaling, exercise, prayer and yoga can help moderate our body’s cortisol response. If these strategies are not enough, I encourage you to find a professional counselor to help you address your emotions.
Step 2: FOLLOW THE BASICS OF GERM CONTROL.
Respiratory virus are transmitted through droplets created when you cough, sneeze or talk and possibly, when a person touches a surface or object that has a virus on it and then touches their own mouth or nose. A few basic measures can drastically reduce your risk of contracting or spreading an illness.
Stay home when you are ill. Wait until at least 24 hours after your fever* (temperature of 100 degrees Fahrenheit or 37.8 degrees Celsius or higher) is gone. Temperature should be measured without the use of fever-reducing medicines (medicines that contains ibuprofen or acetaminophen).
Not everyone with flu, COVID, or RSV will have a fever. Individuals with suspected or confirmed flu, who do not have a fever, should stay home from work at least 4-5 days after the onset of symptoms. Persons with the flu are most contagious during the first 3 days of their illness.
Wear a mask when you have a cough or congestion: When in public settings or when around people outside of your household, wear a properly-fitting face covering. Wash your hands before putting on your face covering, put it over your nose and mouth and secure it under your chin, and try to fit it snugly against the sides of your face. Make sure you can still breathe easily.
Hand washing: The most well-established way to prevent respiratory infections such as influenza and coronavirus is frequent and thorough hand washing with soap and water. Scrub your hands thoroughly with soap and water for at least 20 seconds.
Hand sanitizer: Handwashing with soap and water is the best way to reduce germs, but if they are not available, alcohol-based hand sanitizers that contain at least 60% alcohol can help to reduce the spread of infection. Note: avoid any products containing triclosan, a known hormone-disrupting chemical.
Covering your mouth and nose: Cover your mouth and nose with a tissue when coughing or sneezing; if your hands are not free or you don’t have a tissue, cough or sneeze into your sleeve, not your bare hands.
Not touching your face: Avoid touching your eyes, nose, and mouth with unwashed hands, which can help provide the virus with a route of entry into the body. Since the average individual touches their face an average of 15 times per hour, remain vigilant!
Keeping surfaces clean: Clean and disinfect frequently touched surfaces, especially when someone is ill. Surfaces to consider include doorknobs, phones, computer keyboards, remotes, and other surfaces that are frequently touched in rooms such as the bathroom and kitchen.
STEP 3: Supplement wisely.
Supplements are just that… supplements. They support an otherwise healthy lifestyle. Many of us are tempted to look in the medicine cabinet for options that will boost our immunity. Unfortunately, there are no specific studies available to know how to prevent viruses with supplements or drugs. It is important to stay sensible and not go overboard when considering supplements. Below is a list of supplements that may be foundational for health and immunity.
Please note. This list is not meant to be a prescription. Before starting any supplement talk to Relish Health or your health care provider about which supplements are right for you.
Where to start:
Multivitamin/Mineral - About 75% of the US population (ages ≥1 year) do not consume the recommended intake of fruit, and more than 80% do not consume the recommended intake of vegetables. Unfortunately, micronutrient insufficiencies are common in the US. A high-quality multivitamin may help minimize the risk of low vitamin and mineral levels.
Vitamin D - Most cells of the immune system have vitamin D receptors which help regulate the immune response. Vitamin D deficiency is associated with increased susceptibility to infection, and 41% of adults in the U.S. are clinically deficient in Vitamin D while an even greater number have insufficient levels. Vitamin D is a fat-soluble vitamin. Most adults can safely supplement with 1000-2000 IU daily without monitoring vitamin levels with a blood test. Higher doses may be appropriate if indicated by blood tests.
Consider adding 1 or more if appropriate:
Zinc 30 mg once or twice daily - Zinc has been extensively studied as a treatment for the common cold and other similar respiratory viruses. There is no specific data about zinc use with COVID-19, however zinc has been demonstrated to decrease the replication of other viruses.
Glutathione (GSH) or N-Acetyl Cysteine (NAC) - Glutathione is a potent antioxidant. It can be taken directly as a supplement. NAC helps support our body’s ability to make this antioxidant thereby indirectly increasing GSH. GSH effects the behavior of many cells of the immune system by enhancing their function. GSH may confer protection against microbial, viral and parasitic infections.
Vitamin C - Vitamin C contributes to immune defense by supporting various immune cell functions. Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. According to some studies, supplementation with vitamin C appears to be able to both prevent and treat respiratory and systemic infections.
Probiotic foods or supplements - A large percentage of the body’s immune system is located in our gastrointestinal tract. The billions of microbes collectively living in the gut are called the microbiome. The bacteria in our gut influence our immune system. We can foster a healthy microbiome by eating a fiber rich diet and fermented foods like sauerkraut or kimchee.
Antiviral herbs - Herbs have long been recognized for their medicinal properties. Herbs have a long history of use and are well-studied in traditional Chinese medicine. There are promising results from herbs including Echinacea, Goldenseal, Astragalus, Andrographis, Quercetin, and Reishi. *Please talk to your doctor to identify which herbs may be best for you.
Adaptogens - Also from traditional Chinese medicine, adaptogens are herbs that aid our bodies in reacting to or recovering from both short and long-term physical or mental stress. Some also boost immunity and overall well-being.
Most of these supplements can be found at health food stores; or check out Dr. Leazenby’s curated list of supplements at Fullscripts for examples of high-quality, vetted products. Discuss all supplements with your medical provider before starting.
STEP 4: CONSIDER VACCINATION.
Current influenza and COVID vaccinations can decrease the severity of illness if you should become ill. These vaccines help protect you by creating an antibody response without you having to experience potentially severe illness. Talk with Relish Health or your health care provider about whether a vaccine is appropriate for you.
VITAMIN D FOR COVID-19 PREVENTION AND TREATMENT
BOOST YOUR IMMUNE SYSTEM WITH ELDERBERRY SYRUP
References:
Features, Evaluation and Treatment Coronavirus (COVID-19) [Updated 2020 Mar 20]. https://www.ncbi.nlm.nih.gov/books/NBK554776/
UpToDate Coronavirus update https://www.uptodate.com/contents/coronavirus-disease-2019-covid-19?topicRef=8350&source=related_link
How Sleep Affects your Immunity https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity
Regular exercise benefits immunity -- even in isolation https://www.sciencedaily.com/releases/2020/03/200331162314.htm
Micronutrient Inadequacies in the US Population: an Overview https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview
Prevalence and correlates of vitamin D deficiency in US adults. https://www.ncbi.nlm.nih.gov/pubmed/21310306
Vitamin D https://lpi.oregonstate.edu/mic/vitamins/vitamin-D
Zinc for the treatment of the common cold: a systematic review and meta-analysis of randomized controlled trials https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3394849/
Glutathione and infection. https://www.ncbi.nlm.nih.gov/pubmed/23089304
Vitamin C and Immune Function. https://www.ncbi.nlm.nih.gov/pubmed/29099763
The No BS Guide to Adaptogens for Hormonal Balance and Stress https://www.healthline.com/health/stress/smart-girls-guide-to-adaptogens
“An ounce of prevention is worth a pound of cure.”
Benjamin Franklin 1736