Not a day goes by that I’m not asked about how to boost the immune system to help ward off the current pandemic.  I ask myself that question as well – so is every health practitioner around the world.  While we are learning more about this particular virus everyday, there is still more that is unknown. The last time we thought about something like this was with the H5N1 strain of avian flu back in 2006 and the actual pandemic of H1N1 flu in 2009.  What I can say is that there are fundamental things everyone can do to give their immune system an edge if confronted with this or any other pathogen that comes along.

First and foremost, the less panic the better. Panic = stress. Stress = reduced immune function. Panic doesn’t do anyone any good. So, let’s all take a deep breath and keep the facts in mind rather than focusing on the hype that may not be grounded in facts.

This post is quite a bit longer than what I typically write, however, I’m hoping to provide you with consolidated information that will be helpful to you and your family. Feel free to skim to the sections that matter to you most.

What is the Coronavirus?

Coronavirus disease 2019 (COVID-19) is a new human strain of a large family of viruses called Coronaviruses (CoV) – found in a variety of mammals and birds. In humans, strains of CoV can cause a number of conditions, ranging from mild respiratory infections to more serious illnesses like severe acute respiratory syndrome (SARS) or Middle East respiratory syndrome (MERS). Coronaviruses in general can be transmitted from animals to humans and like other respiratory infections they can spread from person to person through contact with bodily fluid like saliva, blood or urine. At the time of this article scientists have not yet traced exactly where COVID-19 originated or how contagious it is and there have been 2 strains identified to date. The first case was confirmed in Wuhan, China on December 31, 2019.  Since viruses do not respond to antibiotics (only bacteria do), it’s worth considering basic protective measures for your immune health and to keep others safe.

A few statistics as of March 3rd, 2020 – note that these change daily

How the COVID-19 is diagnosed

In general, healthcare providers diagnose coronavirus similarly to other infections. They will conduct a physical exam, take medical history, and do lab tests including bloodwork, sputum tests or throat swabs. Tests for infections such as influenza may also be completed prior to testing for COVID-19.

Symptoms of COVID-19

  • Fever
  • Shortness of Breath
  • Cough
  • Runny nose
  • Headache
  • Difficulty breathing
  • Sore throat
  • Chest pain

Severe infections of coronavirus may also include more serious issues such as pneumonia, kidney failure, severe acute respiratory syndrome or even death. However, with the primary symptom list, it’s easy to see that there are several infections that could look or feel like coronavirus that are actually something else such as a common cold or influenza. Paying close attention to your symptoms as risks – such as being in contact with someone who has recently traveled internationally – is important.

Treatment of COVID-19

At this point in time, there is no specific antiviral treatment for the COVID-19 virus according to the Centers for Disease Control and Prevention. Primary treatment is to relieve symptoms and in severe cases supporting vital organ functions.  In the meantime, researchers are experimenting with existing drugs that have been used for other situations such as Ebola and other antiviral medications.  There are also antibody-based therapies being tested by the National Institute of Allergy and Infectious Diseases and Regeneron Pharmaceuticals has partnered with the U.S. Department of Health and Human Services on a similar quest. Containing the outbreak is the first line of defense.

10 Key Steps to Prevent Infection According to the CDC

While some of these steps may sound simplistic, often the basics are the best protection so don’t overlook them!

  1. Wash your hands often – use soap and water or an alcohol-based rub (at least 60% alcohol) which can help kill viruses and prevent the spread of germs. It’s important to wash your hands for at least 20 seconds before eating and after coughing, sneezing, blowing your nose or using the bathroom. Make sure you use a paper towel to turn off the sink.  Choose hand wipes that are alcohol based (at least 60% alcohol) when soap/water are not available.  Many stores and even Amazon are either out of hand sanitizer or price gouging. Although this has not been tested by the EPA for effectiveness against the coronavirus, here is a link to make your own, non-toxic hand sanitizer: https://wellnessmama.com/281/homemade-hand-sanitizer/.
  2. Clean and disinfect surfaces – remember that viruses can live on surfaces for up to 48 hours or longer so be mindful in your home, with your cellphones, car steering wheels, purses and surfaces you come into contact with that are not your own. The Environmental Working Group suggests specific types of soap and disinfecting agents that will disinfect without harming the human (killing off our helpful bacteria isn’t going to serve anyone well). Here’s a link to look up your household cleaners for safety and effectiveness: https://www.ewg.org/guides/cleaners. If you want to make your own natural cleaner there are great recipes/resources here (again not tested by the EPA): https://wellnessmama.com/6244/natural-cleaning/.
  3. Be a bit more distant – who doesn’t love a nice hug from a friend or a handshake? Well, from a prevention standpoint, keeping about 3 feet of distance between you and anyone coughing, or sneezing will help keep you from breathing in any virus coming from that person.
  4. Stop touching everything and keep your hands off your face – our hands pick up viruses from surfaces so try to avoid contact with surfaces you can avoid or wash your hands right after. Your eyes, nose and mouth are all vehicles for transferring viruses (and bacteria) into the rest of the body so start becoming aware of how much you touch your face and try not to!
  5. Avoid the spray – coughing or sneezing into your elbow or a tissue will help protect others from your germs (do unto others!). Trash the tissue immediately and wash your hands right after.
  6. Stay home if you are sick
  7. Keep track of the virus – bookmark your state’s Department of Public Health to stay up to date on what’s happening in your local area and who to contact in case of infection (here’s Colorado’s site: https://www.colorado.gov/pacific/cdphe/2019-novel-coronavirus).
  8. Get medical attention if needed – don’t be afraid to call your physician if you are concerned about any symptoms you may have, they’re here to help you triage when you need to come in.
  9. Don’t be afraid to stock up on some basics – if there is an outbreak in your area and a quarantine is needed or you simply want to avoid exposing yourself in public, it’s good to have some staples on-hand. This website has details for preparing for a pandemic if you want more information: https://www.ready.gov/pandemic.  Ideally, a 2-4 week supply of essentials like soap, diapers, laundry soap, toilet paper, tissue, pantry staples, prescription drugs, any non-prescription items or health supplies you might need. At this time, authorities do not believe there is a threat to the water system.
  10. Don’t rush to purchase unnecessary items – authorities do no recommend using a face mask unless you are actually sick in which case it will help prevent others from being exposed to your germs. Regular face masks are not capable of preventing viruses from entering your body, they don’t fit tight enough and are too porous. Additionally, if your eyes are uncovered you still have a major entry point. Only masks rated N-95 are capable of preventing viruses from entering and are not considered necessary for the general public.

Immune boosting strategies

There are some specific research-based strategies that can go a long way to helping your immune system be up for the challenge of fighting viruses and bacteria you come into contact with. Of course, none of this replaces the strategies mentioned above but they are a good addition.

Optimize these immune boosters:

Nutrition and sleep are your two best friends when it comes to immune function!

  • Nutrition – emphasize real, whole foods to maximize nutrients.  Choose foods that add value to your immune system!
    • Vitamin A – boosts immunity and lowers the risk of infection. The orange colored veggies contain beta-carotene which can convert to vitamin A: carrots, squash, sweet potatoes, cantaloupe and dark leafy greens, whereas foods like wild-caught salmon, organic pastured eggs, pastured butter, ghee and grass-fed beef contain actual Vitamin A. Both are important to include in your diet.
    • B vitamins support your immune strength. There are multiple B vitamins so work to get a variety of foods in your diet daily. If you are vegan/vegetarian, you may need to consider supplementing some B vitamins such as B12 as they are difficult to absorb from plant sources.
      • Some Bs come from protein sources such as eggs, animal protein, organ meats, and seafood
      • Some Bs are found in vegetables like dark leafy greens like spinach, kale, chards, asparagus, Brussels sprouts, avocados. Broccoli, shiitake mushrooms
      • Other Bs are found in nuts/sees, beans, chickpeas, green peas, whole grains like brown rice, oats, potatoes (white and sweet), nutritional yeast and organic, grass-fed dairy products.
    • Vitamin C helps produce white blood cells which help protect the body from infection and is a great antioxidant. Richest sources include red bell peppers, kiwi, leafy greens, citrus fruits (including lemon/lime), broccoli and berries.
    • Vitamin D (actually a hormone) is essential for immune function. Not many foods contain vitamin D and we aren’t able to make it from the sun in the winter in most latitudes. Food sources include grass-fed milk, wild-caught Alaskan salmon and organic pastured eggs.
    • Zinc is a protective antioxidant and helps create and activate your white blood cells to fight infections. Grass-fed meats (5-7 oz/day), pastured organic chicken, spinach, nuts and pumpkin seeds are great sources.
    • Selenium provides immune protection as well. 2-4 Brazil nuts/day (more is not better), organic grass-fed beef, turkey, and pastured organic chicken provide good amounts.
    • Adequate protein – most people don’t connect protein with immune function, but the amino acids in protein increase the body’s ability to heal, decrease inflammation and fight infection. Animal protein sources – meats, poultry, seafood all contain the full complement of amino acids. If you are vegan/vegetarian you need to pay close attention to your protein sources to ensure you aren’t missing key amino acids.
    • Omega 3 Fatty Acids also boost immune function through multiple pathways. Emphasize wild caught Alaskan salmon, mackerel, sardines, anchovies, trout. Vegetarian sources have to convert in the body and may not be as accessible, but they include chia and flaxseeds (ground), hemp seeds, and seaweed.
    • Hydration – be sure to get at least half your body weight in ounces of good quality, filtered water everyday; more if you are fighting off an infection. This helps flush out toxins and keeps your cells hydrated to function.
    • Pre and Probiotic foods help your healthy gut bacteria flourish – with over 80% of our immune system located in the gut this can’t be overlooked!
      • Top prebiotic foods include asparagus, jicama, leafy greens, onions, apples, green bananas, kiwi, beans, ground flaxseed and whole grains
      • Top probiotic foods include all “fermented” foods (found in refrigerator section at health food stores) such as kefir, Kevita, kombucha, sauerkraut, kimchi, yogurt (plain), miso, and natto.
      • Polyphenols are also great for gut bacteria: many herbs/spices like black elderberry, cloves, dark chocolate, ginger, oregano, rosemary, sage, thyme; extra virgin olive oil, olives, raw honey; almonds, pecans, hazelnuts; berries and cherries
  • Sleep!   This is not optional… Less than a minimum of 8 hours sleep/night has been shown to reduce immune function including the increased risk of getting sick after being exposed to a virus. It also affects how quickly you can recover if you do get sick. Please prioritize caring for yourself with adequate sleep and let go of things that really don’t have to be done.
  • Movement – getting some form of daily exercise or movement will boost your immune function. Just a daily walk can make a difference! Physical activity may help flush bacteria and viruses from the lungs and airways, increases white blood cells and reduces the release of stress hormones.
  • Supplements and herbs may be helpful when boosting the immune system. Some of my favorites can be found here in my professional grade portal, please contact me if you would like to access my immune boosting favorites. General recommendations include:
    • Vitamin D-3 (avoid D2) – if you don’t know your levels please test! Shoot for 50-60 ng/ml. If your insurance won’t cover it, consider testing it yourself! Contact me for a $60 blood draw or finger-prick test. This is such an important immune function component and supplementing properly without under/over doing it depends on knowing your levels. If you don’t know, it’s typically safe to use 2000IU/day. It’s a great investment in your health.
    • Vitamin C – preferably from a whole food source such as Vitamin Code Raw. Don’t be shy! Take 500mg every couple hours. If your stools begin to get loose back off a bit but it’s good to saturate your body with this water-soluble vitamin.
    • Omega 3 Fatty acids – shoot for 2g/day of combined EPA/DHA (not total fish oil). Brands like Nordic Naturals and Carlson are clean and trusted for purity.
    • Black Elderberry is known to be great immune booster but be sure to look for Sambuca which is standardized for clinically effective amounts (avoid “formulations” and stick to straight elderberry). You can also make your own!
    • Manuka honey (look for New Zealand with a UMF rating of 10+) has been shown to improve sore throat and immunity and is often available at health foods stores.

Please know that supplement quality matters, look for at least GMP, NSF and USP certifications, more about this can be found here. Professional grade ensures this and much more, they aren’t necessarily more expensive but high quality does cost a bit more. Don’t waste your money on cheap supplements.

Reduce or eliminate these immune drainers:

  • Nix the sugar. One of the quickest ways to reduce immune function is to consume sugar! Fast foods, processed foods and added sugars all contribute to reduced immunity. Sugar can actually depress the immune system for several hours after consumption.
  • Chill out. Your response to stress can make a huge difference in your body’s ability to fight infection. The stress hormone cortisol can actually suppress the effectiveness of the immune system by lowering the number of lymphocytes along with multiple other cascading effects.

While none of us want to be in a craze about the current pandemic issue, it does make sense to protect ourselves the best we can. As you can see, there are MANY things we can do to take charge of our health and immune system. Don’t wait for a vaccine, take steps today you know can be helpful!  I hope some of this information and recommendations are helpful to you and your family.

Best in health,

Kristen