15/01/2022
Hi everyone, Happy New Year!
I thought I would write a post to provide some advice on what you can do to support your immune system. I have been inundated with messages from clients asking me what they can do to help their bodies cope with the coronavirus and reduce its severity. Please note that these supplements are useful in strengthening the immune system for all respiratory viruses, not just COVID-19.
- Vitamin A: Vitamin A plays a major role in keeping the respiratory and intestinal tract surface linings healthy. It is critical in maintaining strong mucous membranes, which are necessary to function as a barrier against infections. Vitamin A also makes white blood cells, which are needed to fight off infections. Taking vitamin A in supplemental form can be useful for those people who lack a varied diet and who also suffer from respiratory weakness (asthma, a history of recurrent respiratory infections). Please note that vitamin A supplements must be taken with caution during pregnancy.
Food sources: Apricots, egg yolk, fish liver oils, green leafy vegetables, liver, carrots and sweet potato.
- Vitamin C: Vitamin C has many roles in the body, predominantly serving as a protective antioxidant. Vitamin C exerts its antiviral properties by supporting lymphocyte activity (which increases T cells and B cells), increasing interferon production (proteins that protect the cells against viral attack) and reduces inflammation. During the acute phase , I recommend at least 1500mg a day, split into three, 500mg doses. Please note that this is just a guide.
Food Sources: Capsicum, citrus fruits, strawberries, blackcurrants, parsley, broccoli, potatoes and sweet potatoes.
- Vitamin D: Whilst vitamin D is well known for its ability to promote calcium absorption, it also plays a very important role in enhancing the body’s ability to fight infection and decrease inflammation. Numerous studies have also shown how vitamin D helps to prevent against respiratory infections. As vitamin D dosages can vary, it is best to find out your vitamin D levels prior to supplementation.
Food sources: Fish, liver, oils and egg yolk. Getting enough exposure to sunlight is crucial! I see so many clients that are deficient in vitamin D, as they work inside all day or are worried about getting sunburnt, so avoid the sun altogether.
Supplementation recommendations for adults are 400 IU/ day and for children, 200 IU/ day. As it is a fat soluble vitamin, you do need to be aware of long term intake.
- Zinc: Zinc is involved in many areas of immunological function. It is essential for mediating non-specific immunity and for the development of acquired immunity. Studies have shown that sub-optimal zinc intake over 30 days can lead to a 30-80% loss in immune defence capacity.
Food Sources: Meat, egg yolks, oysters, legumes, seeds, nuts and dairy foods.
The RDA for zinc is 15mg, however, some people may require more than this in times of stress/ sickness. Mineral absorption is reduced with gut inflammation and therefore, zinc is a common deficiency.
- Probiotics: Countless studies have proven how probiotic strains are capable of modulating the immune system at both the systemic and mucosal level. There are many probiotics on the market, so it can be confusing as to which ones to choose. Kinesiology is really useful at identifying which strains your body needs.
- Protein: Often overlooked, protein plays a really important role in the immune system. Proteins help form immunoglobulins (antibodies) which are needed to fight infection. A diet low in protein leads to fatigue, weakness, and a low immune response. It is common to have difficulty digesting protein. If you feel uncomfortable after eating large amounts of protein (especially red meat) it may be worth investigating whether you require some digestive support.
- Herbs: Echinacea is a well know herb, that is a wonderful immunomodulator. Its actions include antibacterial, antiviral, antifungal and anti-inflammatory. Echinacea is well tolerated, however, is not recommended in those people with leukaemia. Some people are also sensitive to the Asteraceae family (to which this herb belongs) and therefore, in those cases, this herb should be avoided.
There is also a tea containing the herbs Yarrow, Elderberry and Peppermint (called YEP tea) and this is very useful at reducing cold and flu symptoms.
-Water: Don't forget how important keeping hydrated is! Try and aim for at least 8 glasses of water a day.
Whilst all of the above are useful supplements to take to boost your immune health, it is really critical in ensuring that you do not have any underlying weaknesses that can make you more vulnerable to infections. Past emotional traumas and illnesses can weaken body systems, whilst genetic weaknesses can also make you more prone to becoming sick more often, with increased severity. Damage to your gut lining and mucosa layer can really make you vulnerable to infection as well. The latter demands a lot of attention, which I will cover in a future post.
Using kinesiology, it is possible to identify areas of imbalance and strengthen them, so that your immune system is stronger and more responsive.
