Coronavirus questions - Boosting-Immunity
We’re in lockdown. As a nation we’re doing everything we can to slow down the spread of COVID-19. Understandably, there seems to be coronavirus questions coming in thick and fast, over the last few weeks. The thing is, we need to focus on science not fear. Coronavirus is a new mutation of a virus, which is spreading around the world, and for over 80% of people symptoms are mild and include a fever, mild cough and flu-like symptoms.
Can you protect your immune system? ABSOLUTELY! Washing your hands and social distancing is key as a preventative measure. We can also enhance your immunity. Now more than ever, we need to get back to basics of what a wholefood and immune boosting diet & lifestyle looks like. In my opinion, we need to be prioritising sleep and eating good quality food, not hoarding toilet paper. Here’s some do-able and simple immune tips for you and/or your kids!
If you want to do a deep dive into your immune response, viruses 101 and the top nutritional foods for immunity, you can access our free immune supportive webinar here
Simple Immune Boosting Tips:
Eat a nutrient-dense diet full of veggies, every single day!
Aim for 6 cups/handfuls of veggies per day as they’re high in antioxidants and Vitamin C for general respiratory immune support.
My favourite vitamin C rich foods are:
Cabbage (and especially sauerkraut; fermented cabbage, contains over 100 X vitamin C than raw cabbage). Get your FREE Sauerkraut + Immune Boosting Recipe eBook here
Kale
Spinach
Berries
Kiwi fruit
Lemons and limes
2. Reduce processed and sugary foods
Sugar can suppress your white blood cells, which are your immune ‘soldiers’ that tackle infections
3. Prioritise your sleep (aim for 8 hours each night)
- Lack of sleep or disrupted sleep suppresses immune cells. For example, one night of 5 hours sleep has been shown to halve your natural killer cells; these are your white blood cells that are your first line of defence for attacking and killing viruses. Don’t worry - your immune system can correct itself quickly when you rest and sleep. I get it - I’m a Mum and have a one-year old, I get disrupted sleep, so prioritise it where you can!
4. Take a Vitamin D supplement or get your Vitamin D levels checked (through a GP or Naturopath)
Vitamin D the ‘sunshine vitamin’ can protect us from some respiratory infections like the flu. It has strong antiviral and anti-microbial properties and helps modulate your immune function
With 80% of Australians having low or deficient levels of Vitamin D, it’s time to get your levels checked and correct any imbalance by supplementation
Most people will need 3,000 - 5,000 IU per day of Vitamin D supplementation for optimal immune health
5. Practice healthy hygiene
Wash your hands and use a natural hand sanitiser.
-I often make my own natural and cost-effective hand sanitiser: 1/2 cup aloe vera gel with 20 drops doTERRA On Guard essential oil; use as needed! Read more about essential oils here
6. Herbs, glorious herbs!
- If your immune compromised or you want to up the ante, you can take antiviral and immune supportive herbs such as Andrographis, Echinacea and Mushrooms
- Research shows these herbs stimulate the body’s immune system by increasing phagocytic activity (these are the cells that ‘gobble up’ toxins, bacteria and dying cells)
I can either make you up a personalised herbal medicine tonic or hook you up with my favourite supplements - AndroNK, Mushroom complex or Zinc and Vitamin C, depending on your current health history and goals
NB: please talk to a herbalist or naturopath (me( before self prescribing as these herbs are stimulating and you may need different herbs or a different dose depending on your body
7. Stay calm
- Stress suppresses immune function, so practicing healthy stress management techniques like exercise, walking, breathing, etc. can be very useful to give your cortisol; stress hormone a break!
If you want to chat to me or you want help, I’m here. I offer 1:1 immune consultations, which we can do over the phone/online or in-clinic at Lane Cove. I’ll then put together a personalised natural health plan for you (and/or your family), which includes nutritional recommendations + recipes, immune tips and testing or supplements, if needed.
I am a Naturopath and Nutritionist based in Lane Cove on Sydney's North Shore. I offer in person and online consultations so I can work with you from anywhere in the world! My mission is to help you restore vibrant health. I keep it simple! There’s no calorie counting, deprivation or fads. I draw on scientific research and clinical experience to give you personalised recommendations including practical nutritional recommendations, which includes 7-day meal ideas, recipes and shopping lists, and easy-to-apply lifestyle