Strengthening your Immune System is the best way to take your power back against this virus that is generating so much fear and distress.
In addition to taking general precautions to prevent getting infected, as advised by the NHS, incorporating immune system supporting foods, supplements and lifestyle changes into your daily routine may well be your winning strategy.
1. VITAMIN C
Vitamin C supports a healthy immune system. The RDA for vitamin C is 300 milligrams daily but this could increase up to 1,000-3,000 milligrams daily when fighting an infection. Fruits and vegetables, including citrus fruits, tomatoes, peppers, berries, broccoli, kale, kiwi and papaya are the best dietary sources of vitamin C.
Along with increasing foods rich in vitamin C, this is the time to consider a supplement. Avoid cheap over-the-counter varieties, which are harsh on the stomach and not so well absorbed. Better to get a ‘buffered variety’ or a liposomal form, as more bioavailable and more potent.
2. VITAMIN D
Vitamin D is also key in supporting a healthy immune system. We are all prone to sub-optimal vitamin D levels during winter as it is primarily produced by sun exposure. Adults and children can start by taking a conservative daily dose of 1000-2000 IU and 600-800 IU vitamin D3 respectively for maintenance. In order to personalise your dose to your specific requirements, it is highly recommended to test your current vitamin D level.
Testing for vitamin D is very simple. Get in touch with us and we will arrange for a skin prick test kit to be delivered to your home.
3. ZINC
Optimal zinc intake is essential in maintaining the integrity of the immune system. The body doesn’t have much ability to store zinc so it’s crucial that your daily diet supplies plenty of this immune boosting mineral. You’ll find high levels of zinc in meat, chickpeas & lentils, pumpkin and sesame seeds. Vegans and vegetarians may have a greater need due to reduced bioavailability in plant-based foods.
Zinc deficiency is one of the most common mineral deficiencies, therefore supplemental zinc may be a good idea when wanting your immune system to fight infections. The best form of zinc is ‘picolinate’ as it is highly absorbable. Aim to supplement 15-20mg of zinc per day and increase your consumption of zinc rich foods such as red meat, chickpeas, lentils, mushrooms and seeds.
4. PROBIOTICS
Probiotics strengthen your immune system, a large part of which is housed in your gut in the form of good bacteria. Your gut wall houses 70% of the cells that make your body’s defences and probiotics can help to balance the different parts of the immune system. Different probiotics have different benefits therefore it is important to choose the right strains. For example, L. acidophilus NCFM can modulate the immune function.
5. OTHER NUTRITIONAL TIPS
Reduce your sugar intake as sugar can have a draining impact on your immunity. Avoid processed sugary products such as biscuits, chocolate bars and sweets and opt for healthier options such as nuts and seeds, 2 cubes of 80% dark chocolate, fresh fruit or a small pot of hummus with crudités.
Aim to eat 8-10 portions of organic colourful fruit and vegetables daily, remembering that 1 portion is about 80 grams. Fruit and vegetables contain not only vitamin C but a wide range of phytonutrients and flavonoids, all helpful in supporting immunity. Aim to ‘eat the rainbow’ every day as different colours contain different vitamins, minerals and phytonutrients. Fruit and vegetables are also rich in fibre that is needed for the elimination of the toxins released by the pathogens killed by your immune system.
Drink at least 1.5-2 litres of water daily, to aid toxin elimination.
Increase your intake of spices and herbs as they are anti-microbial and anti-inflammatory. Good options are oregano, turmeric, garlic and ginger. Aim to have a teaspoon of each per day.
Consume 100g of white or shiitake mushrooms twice a week as they are a good source of both zinc and beta-glucans.
6. BETA-GLUCANS
Beta-glucans are polysaccharides found in the cell walls of fungi and some plants and they have immunomodulatory properties such as infection prevention and immune enhancing effects. Sources of beta-glucans are mushrooms such as Reishi, Shiitake and Maitake and grains such as oats and barley.
Supplements containing beta-glucans can be very helpful in preventing and fighting viral infections. Our favourite supplement is BeePrepared MAX Strength Immuno Formula.
As beta-glucans are immunostimulant, they are not recommended if you have an autoimmune condition. Please get in touch if this is the case and we’ll recommend alternative options.
7. SLEEP
Lack of sleep is a great disrupter of the immune system. Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus. Lack of sleep can also affect how fast you recover if you do get sick. So, prioritise sleep and make sure to get at least 7-8 hours of good quality sleep per night.
8. STRESS
Experiencing stress/anxiety regarding COVID-19 is normal and totally understandable, but our anxious minds can easily go into panic mode. When we are stressed, the immune system's ability to fight off viruses is reduced, and we may become more susceptible to infections. The stress hormone cortisol can suppress the effectiveness of the immune system. A key way to reduce anxiety regarding Coronavirus is to reduce your risk. During this uncertain time, it’s important to keep up your self-care routine, including a plan of action, as research indicates that having a plan in place reduces feelings of stress.
For further information, please do get in touch at info@baldoandmason.com. We would be very happy to assess your immune status and support your immune function with a personalised plan. Consultations can take place either in person or online via Skype or Zoom.
Please note: Keep in mind that the above advice should not be used to replace Government guidance on COVID-19 prevention, and you should seek immediate medical care if you experience any symptoms
This advice is not intended to prevent, treat or diagnose any medical conditions. Food supplements should not be used as a substitute for a varied diet and healthy lifestyle. Consult your doctor if you are pregnant, breastfeeding, taking medication or have a medical condition before use. Any major dietary change should be discussed with a medical professional first. Nutritional therapy is not a replacement for professional medical advice.
If you have an existing medical condition that is affected by your diet, please check with your GP first and talk to us for a consultation.
Thank you to guest bloggers Caroline & Roberta, health & nutrition experts You can reach them at info@baldoandmason.com