Boosting Your Immunity When You Need It Most
Dear Friends – I hope you and yours are safe and well. It is a pretty incredible time in our history, as we find ourselves in an unprecedented attack by an invisible and formidable opponent known as the 2019 novel Coronavirus, which causes the viral disease COVID-19. At time this article went to press, there were 192 countries with more than 336,000 COVID-19 cases. It has officially been termed a pandemic by the World Health Organization.
Our lives have been completely turned upside down by this global health crisis. We are home from work, many of us out of work. Our kids are all being homeschooled. The stock market has plummeted, and all our lives have been placed on hold for the foreseeable future. And this isn’t even the worst of it. Unfortunately, we might be looking at 12-18 months before a new vaccine, new medications, treatment options, and more widespread immunity has emerged. The threat is not only to our health but also to our economy.
What can we do to best protect ourselves, our families, our communities, and our country? First, we need to be kind to each other. I’m taking this opportunity to spend more time with my family, to take even better care of myself, to cook more, and to take stock in all the things I might have taken for granted.
Unfortunately, we currently do not have a vaccine, and treatments are experimental at best. This makes it all the more important for us to be the best physical versions of ourselves. We need our bodies and our immune systems prepared for the possibility of infection. Contrary to what we have been raised to believe, there isn’t always a pill for every ill. Even when there is, it’s often not the most organic and complete way of improving health.
I have received many calls from patients who want to know what they can do to help protect themselves and their families. The question is “What can I do?” There are a few different approaches to keep safe – the first is to avoid contracting the virus in the first place and reduce its spread. By following the simple guidelines of washing our hands constantly for 20 seconds, not touching our faces, disinfecting our houses and work areas, and following social- distancing guidelines, we will certainly do our part to reduce its rapid spread.
The next approach involves strengthening our immune systems to make us more resilient to infection. The keys to improved immune health include proper nutrition, targeted supplementation, and reduced inflammation. What specifically does this mean and how can we achieve it? Keep in mind this is a marathon, not a sprint.
Taking care of our immune systems and doing everything we can to optimize immune health is imperative. First and foremost, don’t put things in your body that compromise the immune system. Foods that are processed, have artificial ingredients, or give your digestive system trouble (like gluten and dairy) should be avoided. In many people, these two types of food cause an immune reaction in the gut and challenge your immune system.
Eat lots of brightly colored fruits and vegetables to boost immunity and provide an array of vitamins and micronutrients high in vitamins A and C, and phytonutrients. Aim for 10 daily servings of fruits and vegetables. This should include some fermented vegetables or prebiotic foods like sauerkraut, kefir and kombucha that help to sustain the gut microbiome. Make sure you are taking in enough protein. Eat 1 gm/kg of protein each day. Plant protein is preferred, but if having animal protein, make sure it is organic and clean. Add lots of garlic, onions, ginger and spices like turmeric to your meals as these offer antimicrobial and anti-inflammatory protection.
Did you know that for a few hours after eating refined sugar, your white blood cells don’t perform optimally, and therefore lower your immunity? This is based on proven science. Several studies have shown that after eating a sugar solution, your body’s white blood cells have a 50% reduction in their ability to fight viruses and bacteria that are trying to invade your body. And that effect can last up to 5 hours! So, while we’re sheltering at home and doing all we can to keep ourselves and our children healthy, don’t sabotage your immune system by loading up on sugary treats. In contrast, the ingestion of complex carbohydrates does not have that effect on the immune system.
Keep well-hydrated. A good guideline is to drink half of your body weight in ounces. If you weigh 120 pounds, that means you should drink at least 60 ounces of water each day, or more if you’re working out or in the sun.
Make sure you’re getting 7-8 hours of sleep each night. Not sleeping enough crashes your immune system. Practice good sleep hygiene and maintain consistent sleep hours.
It’s important to engage in moderate, regular physical activity that helps to boost immune function by raising levels of white blood cells and antibodies, which help to fight infection. Exercise also increases circulation and helps to decrease cortisol, the stress hormone. Make sure to schedule your exercise daily to help you be both mentally and physically resilient. Lots of classes are now being offered virtually.
If you’re experiencing high levels of anxiety right now about how we will weather this pandemic, you’re not alone.
Many of you may not realize that I am also a board-certified Emergency Medicine physician. Given my background, I am more aware than most of exactly what can and likely will be happening over the next few weeks and months, as we physicians actively manage this crisis and take the best possible care of our patients. That’s when I’m finding that some deep breathing exercises and the Serenity Prayer has also be useful.
What I try to remember and always share with my patients, is that chronic stress absolutely negatively impacts the immune system, which makes it less able to effectively fight disease. This is not a good time to depress the immune system. You want your immune health to be in optimal shape so it can effectively fight invaders. Personally, I’m combating the cortisol elevation using my Calm app and making sure I practice mindfulness and meditation every day. I often listen to sleep stories at night as well, as they have a soothing effect on me as I drift off to sleep.
People often ask, what supplements and vitamins are most effective in boosting the immune system? I always recommend starting with a high-quality multivitamin to provide the recommended vitamins and micronutrients that most of us cannot fully obtain via our diet. Additionally, if your gut health is keeping you from properly absorbing all those vitamins from your diet, you should also be supplementing.
Speaking generally, Vitamins A, C and D are vital to optimize immune health. I recommend 2000-3000 milligrams daily of vitamin C. Several studies in China are showing improvement with high-dose intravenous vitamin C, which might be an option as well through IV vitamin infusions.
Don’t forget about vitamin D. Studies have shown that people with this deficiency are 11 times more likely to get a cold or flu, but supplementing with vitamin D can reduce colds and flu by 42%. It is a powerful immune modulator. Some adults might need 5000 IU/day, but adults should start with 2000 IU/day and children with 1000 IU/day. These levels should be checked yearly.
Zinc is also a known immune booster and has been shown to reduce viral replication. Zinc has been specifically mentioned as potentially helpful in fighting this coronavirus. Taking 30 milligrams of zinc orally is a good start. Fish oils are anti-inflammatory and can also exert a positive effect on immune health. For personalized recommendations, you can have a quick blood test that evaluates your levels of several key vitamins/micronutrients as well as your antioxidant and immune health status. This is something we do at our functional medicine practice, for every patient who is looking to optimize health.
I wish you all the best as we navigate these uncertain times – keep taking great care of yourselves. Remember to take advantage of this time to partake in wellness activities that you were delaying because of your busy schedule. This is a perfect time to develop new coping tools. Learn how to meditate. Start an exercise routine. Read those books you have been wanting to. Connect with old friends on the phone or social media, and spend lots of quality time with your immediate family.
Remember to stay calm, follow your common sense, and take care of yourself and your families. We can and will weather this storm and come out stronger on the other end.
Be well,
Dr. Bonney
