Support Your Immune System 4/8/2020
Your best defense is a Good Offense!
Foods-see how many colors of veggies and fruits you can eat in each meal. Aim for 8-12 servings a day. Many natural substances in whole foods help our body fight infection.
- Salad: greens, tomatoes, cucumbers, celery, dandelion greens, calendula flowers, radishes, olives….
- Be creative! Change them up daily or make raw veggie trays
- Vegetables including cruciferous veggies (broccoli, cauliflower, cabbage, kale, bok choy, brussel sprouts) carrots, squash, artichokes, onions, garlic, sweet potatoes, peas, green beans, jicama, red peppers…
- Fruits, especially less sweet fruit like berries, lemon, lime, apples
- Reishi, Shiitake, Maitake Mushrooms
- Herbs: rosemary, turmeric, basil, oregano, fennel, dill, chili pepper, ginger (raw ginger can be used to make a tea also)
- Warm teas and lemon water
- Eat warm foods including soups and stews
- Bee products-honey, royal jelly, propolis (unless allergic to bee stings)
- Adequate protein is essential for immune function
- Healthy fats such as coconut oil, olive oil, avocado oil, ghee, organic butter
- Avoid damaged fats such as corn, canola and vegetable oils
- Stay well hydrated, drink plenty of filtered water
- Reduce sugar and high fructose corn syrup: they suppress white blood cells for hours
Supplements– Remember supplements are supplemental and this list does not constitute medical advice. Consult your integrative physician for doses which vary according to age. True health comes from what we eat, think and breath. General recommendations include:
- Vitamin C 1000mg 2-3 times a day for adults. Helps white blood cells fight infection. If you overdo it, loose stools will let you know.
- Zinc is an important mineral for immunity, 20-40 mg for adults, zinc rich foods include seafood, pumpkin seeds, sea vegetables, beans
- Vitamin D3 for T helper cell immunity and can reduce respiratory infections. 400iu for infants, 1000iu for children, 2000iu for adults
- Quercetin found in leafy greens, broccoli, red onions, peppers, and apples may inhibit a variety of viruses, reduce inflammation and can help with seasonal allergies
- Vitamin A foods such as cod liver oil, sweet potatoes, carrots, spinach and broccoli support healthy mucous membranes
- Probiotics-our gut works night and day to protect us!
- For more specific recommendations below: consult your integrative practitioner
- NAC (n-acetyl cysteine) increases glutathione, thins mucous, and helps the respiratory system protect itself
- Echinacea, astragalus, andrographis, elderberry boost immunity (check with your physician if you have an autoimmune condition-then we use only adaptogenic herbs)
- Medicinal mushrooms-but not if breast feeding
- Melatonin is also an antioxidant and can decrease viral attack for adults. Children tend have more melatonin than adults which may be one reason they are less affected.
- Homeopathy: Homeopathic remedies depend on symptoms. Common flu remedies include Oscillococcium, Bryonia, Arsenicum Album.
- Consult with your integrative practitioner.
- Wash hands well, taking 20 seconds. Fortunately Covid-19 has a soft underbelly so soap takes care of it. Clean surfaces with hydrogen peroxide or other disinfectant cleaning agents. Alcohol pads can be used for phones. Thieves and On Guard essential oils have antiviral activity and can be used as cleaners also. Avoid breathing cleaning fumes.
- Wipes can be made with paper towels and 1 Tbl hydrogen peroxide and 1 Tbl of water. Take with you to the store, gas station, etc. in a plastic bag.
- Briotech’s HOCl can be used for sanitizing surfaces and skin. www.briotechusa.com
- Sleep well in a dark room with the WiFi off and your cell phone at least 5’ away from your head
- Find safe ways to engage with loved ones, LAUGH, Play
- Reduce stress, BREATHE, use simple breathing exercises to reduce stress
- Moderate exercise to tolerance boosts your immune system and keeps you from yelling at your kids
- Daily sunlight and outdoor exercise
- Fever is an important way your body fights infection. This virus is heat sensitive. If you develop a fever call your physician.
- Healthy individuals can raise their body temperature with a sauna, steam bath and exercising to a sweat.
- Mucous membrane hygiene: gargle with saltwater for sore throats and postnasal drip, use X-clear or saline nasal irrigation. Be sure to clean your device with 70% isopropyl alcohol or hot soapy water after each use.
- Gently with the pad of your finger stimulate Chapman’s immune points. Rib raising is a helpful osteopathic technique to support the lungs. Stretch to keep your rib cage moving to improve blood flow and lymphatic drainage to your lungs.
- Avoid Smoking, vaping, drug use, excess alcohol
Be safe, be well! Dr. Mary Anne
We can help patients access quality supplements through Fullscript and Wellevate.