How to support your immune system: Remember, food should be your medicine!
● Eat whole foods, a nutrient dense diet. Our immune system depends on nutrient-dense, whole foods to function well. In developing countries, deaths from infections are often not due to the infection itself, but to the body’s inability to fight it off 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 diets. Since diabetics are more likely to die from COVID-19 and one in two Americans are pre-diabetic or diabetic, this is a great opportunity to cut down on immune-suppressing sugar and starch.
● Cut out sugar and refined starches. There has never been a better time for a sugar and junk food detox. Studies have shown that refined sugars can suppress your immune system for hours after ingesting them. By limiting starch and sugar, you’ll help your immune system work better and your overall health will improve. To help you detox 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. Protein is essential for immune function and protein malnutrition is a significant 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. Proteins of vegetable origin (legumes, nuts/seeds) are sufficient if they are consumed in sufficient quantity.
● 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 provide a broad spectrum of antimicrobial properties.
● Eat several servings of fruits and vegetables colorful, rich in vitamins C and A and phytonutrients that support the immune system. Choose more green leafy vegetables, cruciferous vegetables (broccoli, Brussels sprouts and cauliflower), peppers, sweet potatoes and squash. Aim for 2 servings of fruit and 8 servings 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, flax seeds, and seaweed.
● Drink plenty of fluids, especially hot fluids. Adequate fluid intake supports all of your body’s functions, including the immune system. Make 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 turmeric tea. Always keep a bottle of filtered 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 virtually impossible! Pace yourself and go to bed earlier. Aim 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 30-45 minutes) helps boost the immune system. Avoid overexertion, such as training for endurance events when you feel exhausted. This will lower your immune defenses. If you can exercise outdoors in less populated areas, great. Alternatively, find yoga workouts and classes online. Try this 7 minute workout.
● Practice meditation and yoga. The data is clear. Increased stress levels increase susceptibility to viral infections. In one study, volunteers had cold viruses injected into their nasal passages. Only those who scored high on the stress questionnaire succumbed. It’s time to learn meditation, redouble your efforts, do yoga, take hot baths, take deep breaths, and practice massage 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 World War II, Victory Gardens produced 40% of the food in America.
● Keep 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 dinner parties.
● Get out. Take walks, get some fresh air, but be careful.
How to Supplement for Immune Function
The coronavirus frenzy is leading to an increasing number of health claims and supplement promotions. There are many things we don’t know and many things we do know. It is important not to overdo it and to be reasonable.
Let’s start with an overview of the vitamins, minerals and herbal medicines you need and why they are important.
● Multivitamins/Minerals: It is the basis of any health support regimen. It’s a good way to cover the basic vitamins and minerals your body needs for its daily functions. If you don’t take a good multivitamin, you should take one and save 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 flu, while vitamin D supplementation can reduce colds and flus by 42%. It is best to have your 25-OH vitamin D levels checked for an accurate dosage. Blood levels should be above 30 ng/ml, but optimal levels are probably closer to 50 ng/ml for most. Many need 5000 IU or more of vitamin D3 daily in the 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 1000-2000 IU is safe.
● Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1000 mg throughout the day with meals and snacks.
● Citrate de zinc : You can take a supplement or eat more foods rich in this powerful immune-supporting nutrient. Seafood, especially oysters, red meat, and pumpkin seeds are the best food sources. Take 30mg per day. Zinc lozenges may also be helpful.
● Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and an integral part of the immune system. Look for brands that offer multiple species of good bacteria and 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 relevant! 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 attach to viruses and bacteria and kill them.
Noticed : patients with autoimmune diseases should not take this.
● Natural antiviral plants: Many herbal medicines have broad-spectrum antimicrobial or immune system-boosting effects. The formulas contain different immune boosters such as astragalus, green tea extract, andrographis and monolaurin (from coconut).
● Extracts of mushrooms such as reishi, maitake, shiitake, polypore versicolor and cordyceps: They have immune system supporting properties. It is also helpful to cook with medicinal mushrooms like shiitake.
● Theoretically beneficial supplements. The way these products work can be beneficial for prevention and treatment. Some potentially beneficial ingredients include quercetin, resveratrol, curcumin, rosemary, Asian ginseng, alpha-lipoic acid, melatonin, and n-acetyl-cysteine.
It is not necessary to take them all. Just start with a multivitamin, vitamin D3, vitamin C, zinc, and fish oil.
If we all stay 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 must 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 healthcare provider.
Source: drhyman.com