No doubt you’ve heard the same phrases repeatedly during the last few days and weeks – “unprecedented”, “pandemic”, “contain, delay and flatten the peak”, “panic, fear and anxiety” and so on. That and the constant stream of news and the current situation occupying most of our conversations, interactions and thoughts, it can all become a bit overwhelming.
Whilst we’re constantly waiting to hear the updates and trying to adapt and change as we learn more, one thing is certain. We need to look after ourselves and each other. Whether we can do that face to face with friends and family, virtually or over the phone, there are many ways we can take positive actions to get each other through the coming weeks.
While certainty and the ability to make plans right now may seem out of our grasp, we can only focus now on proactive steps we can take to boost our resilience. And resilience is what will help us to cope physically, emotionally and mentally. To bounce back when we need to. To be available and a calming influence to support the young, the vulnerable and anyone experiencing any difficulties, not to mention all the people working around the clock to keep services running, food available and caring for the sick.
If you’re wondering how you can look after yourself or those in need, a focus on immune health and wellbeing is a good place to start. So, what can you do?
One important thing to bear in mind with a new virus is that we are still learning about the way it behaves and how high doses of nutrients, medications or herbal medicines interact. What might have worked for other viruses may cause unwelcome side effects in an unknown virus. So, we should be cautious about experimenting with anything extreme, radical or anything without strong evidence to support it’s safety.
Getting our nutrients in naturally with normal amounts of food is considered safe, as is taking normal doses of vitamins or minerals, if you don’t take certain medications or have underlying health issues to factor in. If in any doubt, always seek the advice of a medical practitioner, dietician, registered nutritionist or registered nutritional therapist regarding safe supplementation.
MY TOP TEN TIPS FOR NATURAL IMMUNE SUPPORT
1. Keep Hydrated – Water helps transport vitamins and minerals to tissues and organs for normal function and repair and is needed to create more immune cells. Water also helps to flush waste (including viruses and bacteria) out of your system. Aim for at least two litres per day, ideally plenty of warm or hot liquids. There are many teas promoted as supporting immunity; lemon and ginger, green tea, echinacea, berry and rosehip teas are also good choices. Watery soups and stocks are also a way of contributing to water intake.
2. Rainbow Coloured Vegetables – The different colours in these reflect the different types of antioxidants they contain. Antioxidants are used in the body to reduce the damaging effects of illness, ageing and toxins. Vitamin C is one of the many nutrients that is also an antioxidant. You can get plenty of vitamin C with guavas, kiwi fruit, red peppers, strawberries, blackberries, oranges, papaya, broccoli, tomatoes and kale. Other rich sources of antioxidants include grapefruit, lemon, grapes, grape juice, black tea, green tea, coffee, beetroot juice, blueberries, dark chocolate and cranberries.
3. Reduce Caffeine, Sugar and Alcohol – all of these can be inflammatory and cause various hormones such as insulin, cortisol and oestrogen to spike and become dysregulated. The knock-on effect can be a reduced ability for your immune system to fight infections. Reducing the amount and regularity of caffeine, sugar and alcohol intake can help. The best way to do this is to replace them with nourishing whole foods, water, warm and hot decaffeinated (or non-caffeinated) unsweetened drinks. Ways to satisfy a sweet tooth could include 2-3 dates, small amounts of dark chocolate with minimum 75% cocoa solids, or “ice cream” made with ripe bananas, soaked cashews or avocado. Look for products made without refined sugar or artificial sweeteners and 100% natural ingredients.
4. Zinc-Rich Foods – We need this mineral more than normal during stressful periods and times of illness. Typically, animal food sources contain higher amounts, in particular: oysters, shellfish, beef, pork and chicken. Vegetarian foods include firm tofu, pumpkin seeds, lentils, yogurt, shiitake mushrooms and oats.
5. Oily Fish – These are high in Omega 3 essential fats, needed to help control inflammation, look after your nervous system and ensure that your whole body can receive energy and nutrients. 2-3 portions per week of fish such as mackerel, salmon, trout, herring, sardines, anchovies and tinned tuna is ideal. If you don’t like fish, good quality cod liver oil, fish oil or a vegan Omega 3 supplement will help you to keep levels up.
6. Beta-Glucans – these carbohydrates found in some plant foods help to stimulate part of your immune system, so it is primed to combat illness. Although you can find some great immune supplements that include beta-glucans (check with a specialist if you have underlying health conditions), you can also consume them in whole foods such as oats, barley, mushrooms (white button mushrooms, reishi, maitake and shiitake), yeast and seaweed. Smaller amounts can be found in rye, wheat and sorghum.
7. Vitamin D – This is actually a hormone that your body can only produce from absorbing sunlight and from some foods. Vitamin D is involved in immunity, as well as regulating other hormones and bone density. It is recommended that everyone supplements Vitamin D between October and March with at least 800IU (also measured as 10 micrograms) because there isn’t enough light during these months. Normally you could ask your doctor for this to be measured with a blood test, but it is safe to supplement in the interim just in case.
8. Prioritise Sleep – One of the best natural defences against illness, sleep helps your immune system to run efficiently, balances your hormones and regulates your appetite. To maximise sleep quality, aim for at least one screen-free hour before bed, include restful activities such as warm baths, reading or gentle wind down yoga poses. Make your room a tranquil, welcoming space with minimal clutter and no electronics.
9. Movement – Exercise is great for balancing hormones, weight management, boosting circulation and detoxification. We produce endorphins (happy hormones) when we exercise which help to lower anxiety and boost wellbeing. All of these effects are great for immunity. While keeping moving helps to keep joints supple, taking a goldilocks approach to exercise is ideal – not too little, not too much. Resting after exercise is just as important so we can build and repair muscle tissue. Excessively exercising with little rest can worsen immunity, contributing to susceptibility to viruses.
10. Rest and relaxation – Supporting your mental health is key for immunity, as is finding ways to rest. Many people benefit from mindfulness or meditation – taking time to quieten the mind, while noticing thoughts that come and go without judgement can help to lower anxiety levels and enhance focus, concentration and memory. Apps such as Headspace and Calm are great for beginners, as are books and online courses. Staying connected with family, friends and support networks will also help to manage anxiety levels.
Victoria Bell is a Registered Nutritional Therapist offering online nutritional therapy programmes and in-person consultations in her Hertfordshire clinics based in St Albans, Watford and Rickmansworth. For regular updates and information, follow her on Facebook at @victoriabellnutrition and Instagram @victoriabellnutrition.
Disclaimer: the advice provided in this article does not replace official advice on taking steps to prevent the spread of Coronavirus (COVID-19), or professional medical advice. Nutritional therapy is a complementary therapy aimed at supporting optimal health, and does not claim to diagnose, treat or cure disease.