Boosting Immunity: Tips on Prevention and Improving Immune Function During COVID 19

With COVID 19 in the forefront of current affairs, I would like to take this opportunity to remind you that there are measures you can take to reduce your risk of exposure to COVID 19 and other respiratory viruses AND to boost your innate immunity if/when you are exposed. This blog post will outline some information that can help you keep yourself and your family healthy.

Lifestyle Changes

  • Stress Management - Try to manage and/or reduce stress in your life. Chronic stress negatively affects your immunity by altering your adrenal function and resulting in an upregulation of stress hormones which directly and negatively affect your immune system. I would recommend you consider trying meditation. There are apps such as “Calm” that can be helpful. Mindfulness, yoga, and other stress relieving activities such as hot baths/showers can help.

  • Sleep - Try to get at least 6 to 8 hours of sleep nightly. Try to be sleeping between the hours of 10 PM and 2 AM. I would recommend getting to bed at the same time each night and sleeping in a cool, dark environment. Try to turn off artificial lights as the sun sets. If this cannot be done, consider wearing good quality blue light filtering glasses after sunset. It is important to keep a constant sleep/wake cycle to maintain a healthy immune system.

  • Physical Activity - I would recommend daily physical activity-- ideally a moderately paced 30 minute walk will suffice. If you have the physical ability, substitute the walk on 3 days with 10 minutes of interval training such as a brisk 1 minute sprint followed by 2 minutes of walking repeated 3 times.

  • Eat Healthy - I strongly recommend you eat a healthy whole foods diet rich in a variety of colorful organic vegetables and organic grass fed meats if you are not a vegetarian/vegan. You should avoid processed, ultraprocessed foods and refined sugars. Try to consume as many different colored veggies and fruits as you can. The flavonoids found in them are vital to a healthy immune system. Consider adding fermented foods such as sauer kraut as well. This helps your gut health which directly impacts your immune system.

  • Get Outside - Try to get some sunlight daily. A little sunlight (approximately 10 minutes or so) boosts your immune system by helping the rhodopsin in your eyes signal your brain to make neurotransmitters and helps with Vitamin D production which is necessary for optimal immune function.

Supplements to Consider

  • Vitamin C - boosts immunity and acts as a natural antihistamine and anti-inflammatory

  • Vitamin D3 - Most people require 2,000 IU daily to help with immune function

  • Zinc - Is vital to proper immune function

  • Selenium - Acts as an antioxidant; is most abundant in Brazil nuts

  • Honey - Preferably raw and local. Helps alleviate sore throats. Helps boost immunity as it is an antioxidant. Acts as an mild antimicrobial

  • Garlic - Contains a variety of compounds that can positively influence immunity

  • Probiotics - Can help balance gut flora and improve innate immunity

Prevention Strategies Recommended by the CDC

  • Wear a mask when in close proximity to others outside your immediate household

  • Wash your hands frequently with warm soap and water for 20 seconds

  • Consider using hand sanitizer without the chemical triclosan which is a known hormone disruptor if handwashing cannot be done

  • Avoid touching your face

  • Clean frequently used/touched surfaces/items frequently

If you have any questions about this blog post, I invite you to please stop by the Main Street Medical Clinic in downtown Verrado or send me an email via the Main Street Medical website at https://www.mainstreetmedaz.com. I would love to speak with you!

Cynthia Reed