COVID-19: Keep and maintain a healthy immune system

COVID-19: Keep and maintain a healthy immune system

During this unprecedented time with COVID-19, people are wondering what they can do to keep up immune function. The guidelines that have been encouraged over the last several weeks are essential. Use good hand hygiene, practice social distancing, avoid touching the eyes, nose and mouth, The basic rules of health and wellness still apply here.

Quality and quantity of sleep is vital for immune health. You can learn more in my sleep and immunity post.

Eating a whole foods (foods that are minimally processed), plant based diet, full of fruits, vegetables, nuts, and seeds with some meat and legumes can keep the immune system working well. Avoid inflammatory foods such as those that are fried, processed, high in refined carbs and sugars. They increase stress in the body, suppress the immune system, and impair decision making. Also, gluten and dairy can cause an inflammatory response in many people as well. It is essential to eat a healthy diet in order to provide vitamins, minerals, antioxidants and other plant nutrients called flavoniods such as anthocyanins which give plants their color but also provide antioxidants, anti-inflammatory, cancer fighting and anti-viral benefits. Include garlic, ginger, onions, and cruciferous vegetables such as broccoli, cauliflower and brussel sprouts to boost immune function. An alkaline-rich diet may reduce viral replication so more plant foods, supplementation with minerals such as magnesium and limiting acidic foods (soda, too much coffee, dairy, too much red meat, processed foods) would be the best. Additionally, an alkaline diet can promote overall health by increasing detoxification and reducing risk for chronic diseases, some of which can put people at high risk with corona virus. Additionally, antioxidant rich foods such as berries, pomegranate, beets (good source of nitric oxide which inhibits viral replication), , walnuts, ginger and tumeric prevent and reduce oxidative stress which help with cellular functions, prevent dna damage and strengthen the immune system.

Moderate, not excessive exercise to lower the stress response, increase immune function and release happy neurotransmitters can be beneficial

Keeping well hydrated with water can help with our first line of defense against illnesses but avoid excessive caffeine, alcohol, and sugary drinks, which can be dehydrating and depleting.

Try to reduce stress as much as possible because it can weaken the immune system and predispose to illness. It can deplete vitamins, minerals, and antioxidants needed to repair cells and keep immune function working well. More about that on my post on Stress and Your Health.

Meditation and deep breathing can balance the sympathetic nervous system (the fight or flight) with the parasympathetic (rest and digest) and help mitigate the mind and body’s reaction to stress. Remember, oftentimes, it is how we respond to stress that affects us, so having a practice in place that helps us respond to stress before we encounter stressful moments is important. Now there is a lot of data on the benefits of meditation and how it improves immunity.

Yoga can help with lymphatic drainage, which improves detoxification and improves immune function, as does sauna.

Headspace, Calm.com, and others are currently offering free content on their websites and apps. HeartMath, one program that measures heart rate variability (HRV) is also offering free content.

Supplementation

These lifestyle habits, as well as practicing good hygiene, are the most important to keeping the immune system healthy. Vitamins, herbs, and other nutraceuticals can be used to help boost and balance the immune system, but there is limited information on its use with COVID-19. There are, however, numerous studies supporting its use with viral infections such as with the cold and flu. These nutraceuticals support immune function, target viral replication, and help with general defense and repair functions.

Studies show that some nutrients, herbs, and other nutraceuticals may work to modulate overactive inflammation, such as what occurs in the advanced stages of COVID-19 with over activation of the NLRP3 inflammasome and progression to cytokine storm. There are no studies yet to show the use of these natural compounds with COVID-19.

Low micronutrient status can affect immune function. Vitamins, minerals, and antioxidants are essential to keep inflammation down and the immune system balanced, as well as providing nutrition to our mitochondria (where energy is made in our cells). Energy production and functioning mitochondria is also an essential part of being healthy, staying young, and reducing damage caused by the infectious process. It is thought that infections can cause mitochondrial damage, which eventually leads to excess reactive oxidative species (free radicals), which damage DNA and may activate the inflammasome.

Most people in the United States do not get the nutrients they need from their diets. Nutritionally depleted foods can be due to mass farming, poor soil that is not nutrient-rich, pesticides that lower phytonutrient content, and animals raised in feedlots, being fed low nutrient food. Low micronutrients can occur with age due to lessened ability to absorb them from the diet, from low nutrient diets and stress that can deplete nutrient stores. Processed foods are many times stripped of nutrient content and enriched with vitamins and minerals but not enough to ensure optimal health. Additionally, these processed foods can lead to overall inflammation that leads to chronic diseases, an imbalanced immune system, and autoimmune conditions.

Adding a good quality multivitamin and mineral supplement with the right amounts of Vitamins C, D, and A, as well as the minerals Zinc and Selenium, can offer an excellent foundation to support vitamins, minerals, and antioxidants, and keep the immune system functioning optimally. Most quality multivitamins can provide basic levels of Zinc and Selenium, Vitamins C and D. In order to optimize immune function further, though, higher levels of Vitamins C, D, zinc and selenium may be necessary.

Vitamin C

Studies are ongoing with the use of high dose vitamin c to treat the coronavirus and reports of using it at lower doses as prevention.

Vitamin C has been extensively studied for decades and is responsible for many functions in the body, including being a potent antioxidant, important in cellular function, enhances white blood cell function, prevents cellular damage and damage from free radicals, improves antibody response, boosts and modulates immunity. Vitamin c recycles other antioxidants such as glutathione, which is necessary for optimal immunity.

Vitamin C is found in oranges, kiwi, strawberries, bell peppers, brussel sprouts, and broccoli.

I recommend using a buffered vitamin c, so it is easier to tolerate and not as acidic. Start with 1 gram of oral vitamin c powder, capsules or tablets daily and work up to 1 gram three times a day for prevention. Much higher doses are used for treatment.

Vitamin D

While vitamin D supplementation and optimal lab ranges have not yet been studied with coronavirus, there are many studies showing that those with optimal levels of 1-25 (OH) D have a lower incidence of upper respiratory tract infections, the flu, and the common cold. Vitamin D can strengthen and provide balance to the immune system, preventing it from becoming overactive, which can be helpful with the course of events seen with coronavirus. The overall goal is to improve immune function but also balance the immune system, so inflammation doesn’t become overactive.

The best way to increase vitamin D levels and get other great benefits of natural sunlight (see my FB posts) is to practice safe morning sun exposure. However, most people do not have optimal levels of Vitamin D, which is essential not only for immune function but for cardiometabolic and neurological health. See my article on the benefits of Vitamin D here.

For most people, an average dose of 5000 IU (on a temporary basis) of Vitamin D3 once a day in the morning is a good place to start. Lab levels should be used to determine the optimal dose for each person. The goal for optimal health is to be in the high normal range, about 60-80ng/ml.

Zinc

Zinc is needed for the activity of over 300 enzymes in the body, supports many cellular functions and has been long used to boost immunity during cold and flu season. It has been shown to reduce the duration and severity of the common cold and lower respiratory tract infections. It is important for proper T cell function (a type of immune cells), reduces free radical damage, and has antiviral properties such as inhibiting viral replication and reducing viral attachment. The starting dose for prevention is 20-30 mg total divided during the day. It can cause nausea and a metallic taste in the mouth. It should not be taken alone for long periods as it can cause an imbalance in other trace minerals such as copper. My top choice for zinc replacement is zinc glycinate for absorption and absorbability.

Selenium

Selenium is essential for antioxidant defense and the immune system. It is needed for the production of glutathione, which is the master antioxidant in the body, and it helps in the function of other nutrients. An average dose is 100-200mcg a day of selenomethionine

Quercetin is a plant flavonoid and antioxidant. It has antiviral effects and balances inflammation, especially in the respiratory tract. It has been shown to inhibit the nlrp 3 inflammasome and inhibit viral replication.

Resveratrol is a polyphenol and natural antioxidant. It has anti-viral effects that have shown to be beneficial in influenza. It has been studied as a natural compound that can reduce stimulation of the inflammatory cascade and inhibit the nlrp3 inflammasome. Dose 200mg a day

Green Tea contains several polyphenols that work as antioxidants that have been studied to inhibit the nlrp3 inflammasome and inhibit viral replication. Dose 200mg a day or up to 4 cups of green tea a day. Check with your healthcare provider before taking if you are on blood thinners.

Curcumin is an inflammation balancing herb, an anti-oxidant, and antiviral that can inhibit the nlrp 3 inflammasome and viral replication. Dosage 500mg twice a day.

Melatonin is a potent antioxidant, inhibits the inflammasome and promotes restful sleep that can have added benefits to the immune system. Starting dose 2mg at bedtime. May increase as needed up to 10mg for short term use.

NAC (N acetyl cysteine)

N acetyl cysteine serves to improve antioxidant status by increasing glutathione, which is the master antioxidant in the body, protects the body from free radical damage and has been used as a mucolytic (thins mucus secretions) in the lungs. It also improves vitamin c usage in the body. The average dose is 600mg twice daily

Vitamin A

Vitamin A is essential for immune function and keeping the integrity of mucosal barriers that provide a first line of defense for infections. It has been used for its antiviral benefits. Starting dose for immune benefits 10,000 IU a day short term.

Probiotics

A healthy microbiota can play an essential role in fighting off infections and keeping not only the gut healthy but influencing the circadian rhythms of many body systems. Probiotics keep our microbiota healthy and have been shown to reduce the incidence of upper respiratory tract infections.

Elderberry

Elderberry has been used during the cold and flu season for its anti-viral properties and to reduce upper respiratory symptoms. Based on current information, it is not likely that standard supplementation with elderberry would cause an inflammatory response that may lead to a cytokine storm. The average dose is 200mg a day.

Other nutraceuticals that can be used for immune function and for balancing inflammation include medicinal mushrooms, chinese skullcap (balance inflammation), astragalus, andrographis, echinacea, elderberry, licorice, stinging nettle, olive extract and 1-3 beta glucans.

This is an excellent time to work on lifestyle habits such as sleep hygiene, meditation, setting good routines, which can alleviate stress, reducing toxins in your environment, incorporating healthy food choices, and trying new recipes. Reducing inflammation, stress, toxins, and promoting healthy immunity can only make you stronger!