By Jacqui Mayes
With the current spread of the COVID-19 coronavirus disease in the news, it is worth considering that there are several important strategies that we can put in place to boost our immunity and hopefully minimise the severity of symptoms should we be exposed to or catch the virus.
There is lots of information on hand washing, coughing into tissues and if necessary self-isolation etc. so I won’t go into this here and the most important thing to do in this respect is to follow the advice being given by the government and NHS.
The body is complex and immunity is affected by many factors. I have based the information below on a ‘functional’ approach which looks at all body systems and much of the information is from The Institute of Functional Medicine.
Diet & Nutrients
The immune system requires many nutrients to function optimally. These come from a nutritious diet and research indicates that brightly coloured vegetables and fruits boost immunity better than most supplements. Now is the time to really focus on eating plenty of fruits and vegetables—aim for 10 servings per day.
As well as vegetables and fruit, there are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness.
Help Against Viruses
Vitamins
Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural anti-inflammatory. Vitamin C is also thought to be protective of lung cells due to its anti-oxidant capacity.
Vitamin D is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps to reduce the risk of colds and flu. Because we live in the Northern hemisphere, unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Vitamin A can be extremely helpful in supporting the body’s ability to fight infections, particularly with respiratory infections. Vitamin A in very high doses can be toxic, but for short-term use and particularly for those with moderate vitamin A deficiency, supplementation at the recommended dose, can be helpful.
Minerals
Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defences against bacteria and viruses. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts.
Elderberry can be helpful in reducing cold duration and severity. With regard to flu, it has been shown to help prevent infection with influenza viruses as well as demonstrating potent antiviral properties that can aid in reducing flu duration and symptoms. Caution in using elderberry may be needed in some people with autoimmune diseases, however, due to the way it stimulates the immune system.
Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
Fighting Infection
When battling upper respiratory infections, top priorities are keeping hydrated and rest. Drink plenty of fluids; homemade vegetable or bone broths are also extremely beneficial. Various herbal teas/hot drinks can help with hydration and reducing symptoms; good choices include peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon.
It is also worth noting that sugar and refined carbohydrate consumption can negatively affect the immune system and result in a reduction of the immune cells which attack a virus or bacteria. Sugar is also known as a ‘pro-inflammatory’ food so should be limited at this time.
Lifestyle
Chronic stress can negatively affect immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly.
Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time.
Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience.
If you do have a sore throat, Salt water gargles are excellent for loosening mucus and helping fend off bacterial throat infections. Hot teas and lozenges containing slippery elm are excellent demulcents (to relieve minor pain and inflammation of mucous membranes) for soothing irritated sore throats. Two tablespoons of honey in hot water can also help to soothe and decrease throat inflammation and pain. Chamomile and peppermint teas are also helpful for soothing irritated sore throats, as are teas or infusions made from marshmallow root and liquorice root, both of which can act as soothing demulcents.
Respiratory congestion & sinuses: For respiratory congestion, use a humidifier, vaporizers, or steam inhalers, or spend time in steamy baths or showers. Vaporizers and inhalers can also be used with decongestants or essential oils such as eucalyptus, menthol, peppermint, or frankincense. Nasal irrigation using a neti pot or nasal irrigation bottle can be helpful.
Nutritional Therapy
The focus of nutritional therapy is to support each of the body systems to work optimally. Registered Nutritional Therapists take an individual approach based on each client’s needs. If you would like to put the above information into a personal context, Jacqui Mayes our Nutritional Therapist is offering a 30 minute telephone appointment to help you navigate boosting your immunity in the current situation. These appointments are charged at £25. If you would like to take advantage of this offer, please give our reception a call on 01252 850800 to book in.
Stay well everyone!
Photo by Brooke Lark on Unsplash