UPDATED AUGUST 2021
TAKE CONTROL OF YOUR HEALTH.
REDUCE RISK OF COVID-19 COMPLICATIONS USING LIFESTYLE FACTORS AND NATURAL AGENTS.
Like you, I was hoping we would be beyond this by now, but we are not. Given the low rate of both worldwide and United States COVID vaccinations, the SARS-Cov-2 virus and COVID-19 infection are likely here to stay. While those who are vaccinated are at significantly lower risk from COVID-19 complications than those unvaccinated (yes, I do recommend you get a COVID vaccine), even those vaccinated are not entirely without risk. Immune system support is important for all. As we move toward the Fall/Winter season - let's revisit the basics.
Foundations of Immune System Support - Using lifestyle factors and natural agents to reduce COVID-19 complications.
When it comes to reducing risk of COVID-19 complications, the best time to start is long before exposure to the SARS-Cov-2 virus. The data on lifestyle interventions and natural agents to impact the viral life cycle is compelling, and as we enter cold, flu and COVID season there are a number of steps you can take to prime your immune system and reduce your risk of illness.
Your innate immune system is your first line of defense against any type of infection, so it’s important to have it primed and ready to recognize and attack a virus should you become exposed. The innate immune system is often described like an army. You want healthy, well-educated troops ready to respond quickly and efficiently to any situation they encounter.
SLEEP • DIET • STRESS • EXERCISE
Before you even think about taking vitamins or supplements, there are four key lifestyle factors that can have a powerful impact on your immune system:
Studies show that people who don't get enough quality sleep are more likely to get sick after being exposed to a virus. Even one night of reduced sleep can lead to immune dysfunction, and better quality sleep is associated with less inflammation. How well are you sleeping?
• Aim for 7‐9 hours of quality sleep each night
• There are many fitness/biometric trackers that can provide sleep feedback (I use an Oura Ring).
• If you are not getting enough quality sleep, consider working with a psychologist or physician that specialize in sleep (such as Dr. Rebecca Roth in Northern Michigan). You can also consider melatonin, CBD, or other herbals.
• Check out these resources for better sleep on my website.
Significant evidence suggests that fruit and vegetable intake can reduce the risk of chronic diseases.
- Instead of processed foods, choose more plant‐based foods high in phytonutrients and fiber, which can help improve functioning of the immune system. Can you get close to 10 servings of vegetables and fruits per day? How many different colors of plants can you add?
- Limit added sugar, salt and saturated fats which can all negatively impact your immune system.
- Check out these resources on a phytonutrient-rich diet on my website
Chronic stress can suppress your immune system and is associated with increased risk of viral infection. Stress raises levels of Cortisol in your body, and those with higher cortisol levels have been shown to have greater mortality from COVID‐19.
- Pay attention to your stress levels. Biometric trackers can measure heart rate variability as an objective measure of your stress.
- Practice stress‐modifying techniques on a daily basis, including breathing, gratitude, time with family/pets, exercise and/or meditation. Check out these resources on my website to learn more about meditation.
- If you are not able to get your stress response under control, consider working with a professional. Most therapists are now offering virtual video sessions. You can also work with your Integrative practitioner to incorporate herbal blends to help in protecting your body from the effects of stress.
While a single bout of physical activity can stimulate immune function, regular exercise is most important for consistent effects.
- Engage in moderate, regular physical activity. I encourage my patients to work up to 150 minutes weekly of cardiovascular exercise (30 minutes, 5 days per week).
- If you are just starting an exercise program, start slow and gradually increase your activity.
- There are MANY online exercise-at-home platforms. Some of my favorites are HASfit.com, FitOn.com and Peloton on-demand classes (meditations too).
- Consider using a heart-rate monitor with exercise to ensure you are getting your heart rate into a safe fitness zone.
BOTANICALS & NUTRACEUTICALS
There are a number of botanicals and nutraceuticals with immune-modulating effects. The choice of which and how many natural agents to incorporate into your prevention plan will be different for each person. Factors to consider include vaccination status, cost, underlying chronic medical conditions, and the degree of possible virus exposure. Combination products, liquids, chewable and powders can lessen the burden of daily capsules.
Start with a quality Multivitamin/Multimineral, or a Comprehensive Micronutrient Test.
There are many nutrients that work together to support and enhance mucosal immunity (which lines the passageways of your nose, mouth, throat and lungs). Vitamins A, B6, B12, C, D, E, folic acid, zinc, copper and selenium all work together to support the immune system, and all are essential for the production of mucosal antibodies. Given this, it makes sense to start with a high-quality multivitamin. Alternatively, you can use a micronutrient test panel to see if you are meeting your needs with your current diet.
Additional nutrient foundations to prime immunity and prevent illness or complications:
- Vitamins D, C and Zinc
- Medicinal Mushrooms containing Beta-glucan
Vitamin C is an immune system powerhouse. This antioxidant reduces inflammation, increases the production of white blood cells, and helps to strengthen blood vessels. Vitamin C is essential in the formation of collagen, which promotes healthy skin and muscle tissue. A lack of Vitamin C makes you more prone to illness, and should you develop a respiratory illness, Vitamin C has been shown to reduce the duration and severity, and reduce complications by protecting your own tissues from damage.
Vitamin C has been used in many hospital ICUs for the treatment of COVID-19.
- For prevention, 500-1000mg daily
- Choose a buffered form of Vitamin C for less stomach upset
OPTIMIZE YOUR VITAMIN D! Vitamin D is known to activate and modulate many key aspects of the immune system involved in fighting viral and bacterial infection. Vitamin D is anti-inflammatory, and in many viruses Vitamin D has been shown to reduce the progression from exposure to illness and reduce the severity and duration of acute symptoms and complications. Evidence suggests Vitamin D supplementation may prevent upper respiratory infections.
Research has demonstrated a significant crude relationship between Vitamin D levels and both the number and mortality of COVID-19 cases. A small study in Spain of 76 patients showed that giving Vitamin D to hospitalized COVID-19 patients, otherwise given similar treatments, reduced ICU admissions from 50% to 2%.
- For prevention, 2000-5000 IU Vitamin D3 daily with food
- I routinely check 25,OH Vitamin D levels on my patients and aim for 50-80ng/mL
ZINC (acetate, citrate, picolinate, or glycinate)
Zinc has a large body of research showing its strong anti-viral properties against many viruses, and zinc supplementation has been found to reduce the duration of symptoms of the common cold.
Zinc promotes antibody and white blood cell production and reduces oxidative stress. In addition, zinc has properties that fight infection directly, and zinc lozenges may reduce the risk of developing a respiratory illness.
- For prevention (zinc acetate, citrate, picolinate, or glycinate), 30-60mg daily in divided doses for three months, then reduce to 15-30mg daily.
- For acute respiratory illness, begin zinc lozenges at the first sign of symptoms.
Elderberry (Sambucus nigra) has widespread historical use as an anti-viral herb and has been used extensively in the prevention of influenza.
Elderberry is rich in vitamin C, antioxidants, and fiber. Research suggests that elderberry is most effective when used for prevention, or when taken early on in the course of a respiratory virus.
- For prevention, consider 500mg orally, daily (of USP standard of 17% anthocyanosides). Follow the instruction on your product.
- Caution should be used in those with autoimmune conditions.
Astragalus membranaceus has many immune-boosting benefits with low risk of harm. Astragalus primes the innate immune system and reduces inflammation.
Astragalus has shown direct antiviral activity against SARS-Cov-2 virus by inhibiting a process necessary for viral binding.
- Astragalus dose varies per preparation, follow instructions on product.
MEDICINAL MUSHROOMS (containing beta-glucan)
Shitake • Lion’s Mane • Reishi • Maitake
Various mushroom species have been shown to have a broad range of immune-modulating and immune-supporting mechanisms. Medicinal mushrooms also contain Beta-glucans which aid in priming the immune system and reducing inflammation. Numerous human trials have shown that beta-glucans reduce the symptoms of cold and flu and reduce upper respiratory tract infections.
- Mushroom dose varies per preparation, follow instructions on product.
- Dose of Beta-glucans: 250-500mg daily
Echinacea is a wildflower native to North America. Many species of Echinacea can stimulate the immune system. Echinacea preparations have been shown to reduce the frequency, severity, and duration of upper respiratory tract symptoms in several trials.
- Echinacea dose varies per species and preparation, follow instructions on product.
- Echinacea should be stopped if one develops symptoms of COVID-19
Please note: Due to the novelty of COVID-19, minimal peer-reviewed research has been published regarding the effectiveness of dietary or lifestyle interventions for its prevention or treatment. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Consult your healthcare provider prior to use of any botanical or nutraceutical.