When I last went to the store a few weeks ago, the vitamin aisle was completely empty. People have been on the hunt for any sort of supplement to cure or prevent COVID 19, ranging from Vitamin C to Zinc to Probiotics. Additionally, I've encountered countless messages that are circulating through our phones claiming to be the cures for COVID 19 or ‘boosting’ your immune system to help fight it off. As much as I too wish for a “natural cure,” as of now, we have no evidence that supports the claims that these supplements and herbs work to beat this virus. In fact, we know that megadosing can often cause harm.
While there is no such thing as “boosting your immune system,” here’s what we know works to optimize your immune system:
Sleep: Research does show that getting less than optimal sleep (6-8 hours) for even just 1 week can compromise your immune system and increase your chances of getting a respiratory viral infection. Be sure to practice good sleep hygiene and do not compromise on your night time snooze.
Healthy, unprocessed, whole foods. This means, incorporating fresh fruits, vegetables, whole grains, legumes & lean protein. While no dietary supplements are generally recommended (with exception to vitamin D - see below) to help “boost your immune system.” Our immune system, however, does need certain nutrients to help function, and therefore I recommend getting at least 4-5 servings of non-starchy vegetables and fruit each.
Stress reduction: You’ll hear this again and again. A simpler way to think about it is that stress helps prepare our body for any type of danger we sense. Unfortunately, what developed as an evolutionary process, our body cannot differentiate between public speaking or a saber toothed tiger running towards us. While in short periods, stress may be helpful; chronic stress can increase inflammation within your body, wrecking havoc on your immune system. Find an activity (exercise, meditation, mindfulness, etc) that helps reduce stress for you.
Vitamin D: While you can get the majority of your vitamins and minerals from your diet and taking additional over the counter supplements isn’t always recommended, Vitamin D supplementation can indeed help prevent viral infections. Vitamin D can be found in fatty fish, mushrooms, eggs, tofu, orange juice, fortified cereals and fortified dairy products. If you already know your levels are low, it is reasonable to take over the counter vitamin supplementation.
Lay off the smoking and cut down on alcohol intake: Cigarette smoking is associated with an increased risk of several types of infections including pneumonia, flu and the common cold. Therefore, we highly recommend considering smoking cessation.
For now, try to avoid falling into the trap of trying the next home remedy to cure all! I, too, am hoping we’ll get some new information with all the research being conducted at this time!
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