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Immunity and COVID: How to Stay Prepared
It’s safe to say that most of us had high expectations for 2020. No one could’ve predicted the sheer carnage COVID-19 brought to the world. Well, actually most infectious disease experts and researchers could, but that’s a different story for a different day. Today, the modern world as we know it has been brought to its knees by what we know as the coronavirus, a deadly pathogen causing highly infectious symptoms, often preying on the elderly and immuno-compromised.
It is commonly believed that poor immunity is reserved for cancer patients, AIDS patients, autoimmune disease patients, asthmatics, and those suffering from lifestyle diseases like diabetes. This isn’t entirely true. While the above examples do definitely appear on the coronavirus hit list, having a poor immunity isn’t necessarily reserved for those already sick. If you have recurring colds, high stress levels, slow-healing cuts and wounds, persistent tiredness, frequent infections, and commonly-occurring tummy troubles, you are experiencing tell-tale low immunity symptoms. There are also several studies to show that the typical American diet results in obesity and a high BMI, increasing the risk of infection. The evidence is overwhelming; Americans need to take better care of their immunity. Here are the best supplements to help you do just that
1. Vitamin D: A fat-soluble vitamin essential for immune function, this nutrient enhances the activity of pathogen-fighting white blood cells, reduces inflammation, and protects against upper respiratory tract infections. Unfortunately, most people across the globe, especially in temperate climates, are deficient in this vitamin, which makes it all the more important to take a supplement.
Suggested Use: Take one supplement a day or as recommended by a registered dietician.
2. Vitamin C: You probably already know about this one; vitamin C is the most popularly consumed supplement. Besides being immunity’s biggest supporter, it also helps in cell regeneration by getting rid of old, dead cells, and creating new ones. There are studies to show that vitamin C also reduces the severity and duration of respiratory tract infections, and thus helps manage coronavirus early symptoms.
Suggested Use: Take 1-2 a day with a meal, or as recommended by a registered dietician.
3. Medicinal mushrooms: Ancient Asian medicine has long practiced and promoted the benefits of mushrooms like cordyceps, reishi, maitake, lion’s mane, shitake, and turkey tail in boosting immunity. Research shows that certain mushrooms are incredibly helpful in reducing lung infections and improving the body’s immune response to bacteria. They can be consumed in the form of teas, tinctures, and capsules.
Suggested Use: The potency of mushrooms varies from species to species, so it is recommended to follow the instructions given on the package. Check with your doctor before taking supplements.
4. Zinc: Zinc is an essential mineral in the proper functioning of the immune system. It helps with the body’s response to inflammation, thereby decreasing the risk of respiratory infections like pneumonia. It also helps reduce the duration for which people experience the common cold.
Suggested Use: The maximum dosage of zinc per day is 40mg, and is most commonly taken as a tablet. Check with your doctor before taking supplements.
5. Elderberry: This berry (Sambucus nigra) native to the mountainous regions of northern America is known for its antiviral and antibacterial properties. An analysis of 4 studies showed that elderberry significantly reduced the effects of viral respiratory infections in 180 test subjects. Similarly, there are many research studies either underway or already proving the immense benefits of this herb. It is available in capsule or syrup form.
Suggested Use: The potency of elderberry varies depending on what form it is being consumed in, so it is recommended to follow the instructions given on the package. Check with your doctor before taking supplements.
While taking supplements isn’t the cure for improving your COVID immunity, it definitely helps prevent infections by enhancing a low immune system. Besides various herbs and vitamins, there are easy lifestyle changes that can be made to improve immune function and keep from adding to the coronavirus death rate. These include the following:
- Wash your hands regularly for at least 20 seconds.
- Make sure to get 7-8 hours of continuous sleep every night.
- Exercise regularly, and stick to your exercise routine.
- Reduce alcohol consumption and take steps to try and quit smoking.
- Manage stress through yoga, meditation, tai chi, or massage therapy.
- Keep up to date with your vaccinations
Back to our Roots: How to Supplement on a Paleo Diet
Thousands of years ago, our ancestors battled the elements every day for survival. Their next meal was not guaranteed, and food was a scarcity found straight from nature. It’s only over the past 100 years that modern science and technology have allowed us to mass produce and preserve food on a much larger scale than ever before, and we no longer have to fight for survival. However, many studies argue that our bodies were never built to withstand the onslaught of processed food. Perhaps we were meant to go back to our roots and eat straight from the root?
Like most diets, paleo demands the elimination of important food groups, so here are some great supplements to take while pursuing paleo:
1. Omega-3: EFAs are vital in regular cellular function. However, the modern diet has turned what should be a 6:1 ratio of Omega-6 to Omega-3 fatty acids into a 20:1 ratio. This imbalance causes inflammation, leading to heart disease and diabetes. Keep the balance up with fish oil either in capsules or in liquid form. Look for high-quality supplements that do not compromise on concentration.
Suggested Use: Take 1 capsule a day or 1-2 teaspoons of oil with a meal. You could also eat natural sources like salmon or mackerel.
2. Vitamin D: Vitamin D3 is essential for immunity and physiological function of the body. Though ⅓ of America’s population is deficient in vitamin D, this nutrient is valuable nonetheless. Taking a D3 supplement can fill the gaps paleo does not.
Suggested Use: Take 1 capsule a day with a meal. Natural sources include organs, meats, egg yolks, and milk.
3. Probiotics: Consuming foods like high-fiber fruits and vegetables can cause strain on the stomach. Probiotics increase the number of good bacteria in the gut, promoting healthy digestion and preventing digestive tract infections. They also decrease inflammation and create a stable environment for nutrients like vitamin B complex and minerals.
Suggested Use: Make sure to include 10 million CFUs (colony forming units) per day, and increase the dose every 2-3 weeks until it reaches 50 million CFUs. Probiotics are available in pill form.
4. Magnesium: Magnesium is seldom found in the foods we eat today. The mineral helps with blood-clotting, new cell formation, and even proper sleep, along with several other salient body functions. Magnesium can be taken to increase your appetite and help fill a vital space in your paleo diet.
Suggested Use: Take 1 capsule a day with a meal. It is available in pill form.
5. Iodine: Many who take up the paleo diet run the risk of an iodine deficiency. This is due to the lack of consumption of fortified processed foods containing nutrients like magnesium or iodine. Practitioners may benefit from taking an oral iodine supplement to help make up for the lack of fortified salt and food items.
Suggested Use: Take 1 capsule a day with a meal. In tincture form, take about 3 drops in water.
Paleo sounds like a fairly extreme shift, but does it produce results? Though there is research to show paleo’s positive effects, most do not compare paleo to other diet plans, eliminating the idea that paleo is superior to all other diets. It is also worthy to note that most of these studies do not monitor the long-term effects of maintaining such a diet. However, it does improve other aspects of health like heart health, reducing lifestyle disease risk, and dropping belly fat. In other words, it’s definitely worth a shot, but not without proper supplementation. HerbsDaily offers a wide range of supplements which can aid in your paleo journey.
