How are you feeling? I would not be surprised if you are feeling a bit anxious and wondering what you can do to optimise your health.
There is a huge amount of misinformation, fearmongering and speculation on the internet. The truth is that no-one really knows the full truth because there is just not the research and data available. The World Health Organisation, the National Health Service and official Government channels are the right place to find information on what you should do to protect yourself and others from infection.
As well as following the official advice there are still many things we can do to support our immune system, protect ourselves from developing other illnesses, and look after our mental health during this time.
I want to help you to feel more in control and have the tools you need. I’ll be reviewing the latest scientific information, combined with what we do know and what we can reasonably assume based on current evidence, to provide you with relevant information and practical tips to support you in the coming weeks. I’d really like to know which areas you feel you’d like most help with. Please do email or message me with your questions and concerns and I will try to answer them or to point you to the right places if I don’t know the answers.
I have moved my nutritional therapy consultations to an online platform so that I can still provide tailored nutrition and lifestyle advice for anyone who would like it, so please contact me if you would like to arrange a consultation.
I want to start with some information about supporting your immune system…
Supporting your immune system
I have seen a myriad of posts claiming ways to boost your immune system. First, no-one is actually allowed to claim that their product or technique can boost the immune system, and secondly, what does that mean anyway? An over-active immune system is just as undesirable as an under-active one. We want our immune systems to work as they are intended by reacting appropriately.
To function optimally, the immune system requires many nutrients; vitamins, minerals, proteins, fats as well as other factors such as adequate sleep, relaxation and regular exercise. Thus, a lack of nutrients, poor sleep, excess weight, prolonged stress, high sugar intake, pollution and some medications can all impair the immune system.
What you can do:
• Avoid the temptation to max out on comfort foods and other foods that can adversely affect the immune system. Excessive amounts of coffee, tea, cigarettes, alcohol, sugar, refined processed foods will be unlikely to be helpful to your immune system. Some of the foods that are running low in the supermarkets are those that are the least helpful to our immune systems! They are good to have in reserve but when there are fresh foods available we should be using them!
• Fruits and vegetables are rich in vitamins, minerals, fibre and antioxidants. Vegetables that are in season will likely contain more nutrients than those imported from overseas and these are the vegetables that are most likely to continue to be available in future. If you don’t have any fresh vegetables, frozen vegetables are still high in nutrients since they are picked in their prime. Even if you need to use tinned or jarred veggies they will still contain vegetables.
• Ensuring you have a wide range of varieties of foods, particularly in terms of vegetables, provides the body with a range of different nutrients. As supermarkets limit the number of same items we can buy, use the opportunity to try some things you maybe don’t usually buy. Google is a great resource for finding recipes using your new foods.
• Regular exercise can help antibody production. Inactivity is associated with a higher incidence of infection, slower recovery and poor antibody response. Exercise outside when possible to get some fresh air and sunshine. The Government has said that we can exercise outdoors as long as we maintain social distancing. Indeed, the National Trust is to allow access for free to its outside spaces during this time. If you can’t get outdoors, try to get up and move about regularly during the day…set a timer on your phone to prompt you to get up and move.
• Get enough sleep, especially when the body is fighting infection. Levels of antibodies have been shown to be lower in those who miss a night’s sleep or have sleep problems. It is tempting to stay up late watching the news or even, if you are self-isolating, to find yourself drifting to getting up later in the morning and staying up late at night. Avoid doing this! Try to get up and go to bed at the same times every day.
• Try not to stress: for the vast majority of people, the COVID-19 infection is a mild illness. The restrictions we are now facing are to ensure that for the few who do develop the more severe symptoms, there is capacity in the health service to give them the best care. Reduce your stress by taking part in, for example, online yoga classes or similar; singing (as a family or to yourself in the shower), laughing, connecting with others online or on the telephone, perhaps taking the opportunity to learn a new skill or about a new topic.
• Stay hydrated: drink plenty of water (ideally) or herbal teas or similar.
Foods that support the immune system
• Mushrooms have been shown to have many components that can benefit the immune system, one of the most important being beta-glucans.
• Onions and garlic may have some natural antibacterial and antiviral activity, although the scientific evidence is mixed.
• Live yoghurt, kefir (if not avoiding dairy) or other fermented foods, such as sauerkraut, kimichi, kombucha may help to maintain levels of friendly bacteria in the gut. The population of gut bacteria in itself forms a part of the immune system as our friendly bacteria will protect their living space and fight off invading foreigners.
• Eating plenty of fibre from vegetables provides these friendly gut bacteria with food. In addition, the friendly gut bacteria can help us to have good sleep and can stimulate production of protective immune system chemicals. Good gut health has also been shown to translate into better lung health
• Herbs and spices often contain active plant chemicals that can support and influence the immune system, for example, turmeric, cloves, rosemary, oregano, ginger, thyme.
• Nuts and seeds contain essential fats and tend to be high in minerals such as selenium and zinc.
• Quality protein from seafood and fish, organ meats such as liver, and any high-quality meat. These animal foods are a good source of B vitamins in particular but also the immune system requires protein to manufacture the cells of the immune system.
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Keep calm and carry on