Nutritional tips to stay well
Here are some useful nutritional tips and other information put together by a qualified nutritionist. Below is a list of foods and supplements to consider as well as a few lifestyle practices to follow during these challenging times. Remember it's just advice to help you stay well. A good time for a health kick...
1. FOOD/NUTRITION
In as far as possible:
EAT A WHOLE-FOOD, NUTRIENT-DENSE DIET
To function optimally, our immune system relies on nutrient-dense whole foods; if you’re not eating the ‘information’ your body needs to support your immune function, fighting infections becomes much more difficult. Many of us don’t eat optimally in this respect, so even though the shelves in the supermarket may appear bare, try and eat as well as you’re able to and adopt as many of the following food practices as you can.
CUT OUT SUGAR AND REFINED STARCHES
Research shows that refined sugars can suppress immune function for many hours after we eat it, so limiting your intake of refined starches and sugars will help your immune system function better.
EAT AS MANY SERVINGS OF COLOURFUL VEGETABLES (AND FRUIT) AS YOU CAN
These are naturally high in antioxidants, especially vitamins C, A and the variety of phytonutrients that are known to support the immune system.
Eat lemons/citrus fruit, rhubarb, dates, kiwi, berries & pomegranates
Eat bell peppers, sweet potatoes, carrots, pumpkin and squashes.
Eat organic where you can but at the end of the day, eat whatever vegetables you can get hold of.
Frozen or canned vegetables are all good!
Check the aisles for pickled beetroots, red cabbage and onions.
Aim for 8 or more servings of vegetables & 2 servings of fruits where possible.
Add garlic, onions, ginger, horseradish, wasabi, & chilli to your meals. These all have natural antimicrobial properties.
Include oregano, rosemary & peppermint with your food or teas. These contain volatile oils that are known to support the upper respiratory tract.
Add parsley, thyme, basil and sage to your tomatoes for their antioxidant qualities.
Add turmeric, cinnamon, & cloves to your meals or warmed coconut milk.
Ensure you eat adequate protein. Protein is critical for immune function – try and eat around 1 gram per kg a day, or 2-3 palm-sized servings of (organic, clean) animal protein – especially oily fish. If you don’t eat animal protein, eat good quantities of plant-based proteins (e.g. legumes, nuts/seeds, tofu and tempeh).
EAT OMEGA 3 FATTY ACIDS:
Oily fish (mackerel, anchovies, sardines, wild salmon & trout) contain omega 3 fatty acids, which are often missing in the diet but are vital in enabling the immune system to prevent and suppress viral infections (including C19). Many fish also contain vitamin D which helps the immune system puncture holes in viruses, and good amounts of zinc, without which the immune system would not be able to function properly.
Hemp oil or walnuts are a good vegetarian source of omega 3 fatty acids.
EAT FERMENTED FOODS TO SUPPORT YOUR GUT BACTERIA AND IMMUNITY.
Try sauerkraut, kimchi, natto, miso, tempeh, yoghurt, and kefir - these promote the growth of the important good bugs in the gut which help suppress the growth of the unwanted one.
Make some sauerkraut now, to eat in 2-3 weeks time: buy a head of cabbage (any colour will do) and shred finely. Place in a bowl and add 2-3 teaspoons Himalayan/Celtic salt – rub/massage the cabbage until it begins to release water (this will take a good 10 minutes!). Pack cabbage and the brine into a glass jar (don’t use metal spoons) – press down so the liquid covers the cabbage and leave to ferment (release the lid daily).
Eat soluble fibre: porridge oats, beans pulses, apples and oranges enhance the actions of fermented foods (our 'good' bugs love them). They also support the detoxification of immunotoxic heavy metals & chemicals in the body and help remove them safely.
Coconut/oil contains lauric acid which is known to have antiviral properties.
Stay hydrated & drink warm liquids: good hydration supports all your bodily functions, including the immune system. Make broths from scratch with fresh vegetables when possible. Drink herbal teas with ginger and turmeric. Avoid concentrated fruit juices and sweetened beverages (sugar is not immune-supportive!).
Drink around 2 litres water a day.
2. SUPPLEMENTS:
We need to maximise the body's anti-oxidative capacity and natural immunity to prevent and minimise symptoms when a virus attacks the human body. The host environment is crucial. Preventing is obviously easier than treating severe illness. But treat serious illness seriously. Do not hesitate to seek medical attention. It is not an either-or choice. Vitamin C can be used right along with medicines when they are.
In addition to a whole food diet, here are some key nutrients to consider for anti-viral immunity (information/dosages largely courtesy of Nutrilink):
VITAMIN C
Take 3,000 milligrams (or more) of vitamin c daily, in divided doses. Vitamin C has a powerful antiviral action, and this has been known for decades. Preventing and treating respiratory infections with large amounts of vitamin C is well established. According to Andrew Saul, editor of Orthomolecular Medicine News Service (OMNS) on January 26, 2020:
"THE CORONAVIRUS PANDEMIC CAN BE DRAMATICALLY SLOWED, OR STOPPED, WITH THE IMMEDIATE WIDESPREAD USE OF HIGH DOSES OF VITAMIN C"
VITAMIN D
Vitamin D is a key nutrient which affects the immune response and has been shown in multiple studies to possess or stimulate anti-viral properties. Vitamin D3: 2,000 International Units daily. (Start with 5,000 IU/day for two weeks, then reduce to 2,000).
ZINC
20 mg daily of Zinc a day. Zinc plays a central role in the immune system, and without it, we have increased susceptibility to a variety of pathogens. Zinc is crucial for normal development and function of cells mediating nonspecific immunity such as neutrophils and natural killer cells. Ensuring optimal zinc status with zinc supplementation is one contributory factor in strengthening immunity vs viral infections.
SELENIUM
This trace mineral possesses anti-viral and antioxidant activity. 2-3 Brazil nuts a day will give you a dose of selenium if you can’t buy a supplement. Selenium: 100 mcg (micrograms) daily
OMEGA-3 FATTY ACIDS (OIL)
The positive influence of omega 3 fatty acids on the immune system has been known for many years: O3 exert major alterations on the activation of cells from both the innate and the adaptive immune system
HUMIC ACID
Humic acid has been shown to inhibit viruses, including influenza, HSV & HIV. Humic Acid (specifically sourced): 375 mg twice daily
OLIVE OIL/LEAF EXTRACT
Phenolic compounds, hydroxytyrosol and oleuropein, give extra-virgin olive oil its bitter, pungent taste.
Studies have also shown that oleuropein exhibits significant antiviral activity against respiratory syncytial virus and para-influenza type 3 virus. Olive Leaf Extract (18% minimum oleuropein): 500 mg twice daily.
SACCHAROMYCES BOULARDII
This probiotic yeast supports secretory immunoglobulin A (SIgA), the major immunoglobulin of the innate immune system which protects against infectious agents. It has been very well studied and is one of the most well researched probiotic organisms on earth. Saccharomyces Boulardii: 3 Billion three times daily
1-3, 1-6 BETA GLUCANS
These compounds up-regulate the innate immune system, the first line of defence against viruses and bacteria, helping your white blood cells bind to and kill viruses and bacteria. Note: Patients with autoimmune diseases should not take this. Mushroom Extracts such as reishi, maitake, chaga, shiitake, turkey tail, and cordyceps contain beta-glucans & all have immune-modulating properties.
3. LIFESTYLE PRACTICES:
GET GOOD QUALITY SLEEP
Sleep is hugely restorative, and without it, your immune function may falter. Try and get into bed by 10pm and aim for 7-8 hours a night.
MANAGE STRESS!
Try focusing on your breathing: try the 4-7-8 technique when you’re feeling super stressed, here's a useful video
Join an online breathwork session as/when you need some community support
Practice meditation and yoga. Increased levels of stress increase your susceptibility to viral infections.
Meditation: Use the Calm app or Insight Timer for guided meditation
Yoga: follow Adriene on YouTube
GET REGULAR EXERCISE
Mild to moderate exercise (for approximately 30-40 mins a day) helps boost the immune system.
Avoid overexertion – this has been shown to potentially lower immunity. Exercise outside in less populated areas, but where this isn’t possible, do a workout or yoga class online.