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In the midst of the ongoing COVID-19 pandemic, it is crucial to prioritize our health and take steps to boost our immunity in the event of exposure. The Institute for Functional Medicine (IFM) emphasizes the importance of preventive strategies aligned with the Centers for Disease Control and Prevention (CDC). By implementing lifestyle changes, natural remedies, and supplements, we can enhance our immune system’s function and promote overall wellbeing. This comprehensive guide will provide you with valuable insights on how to stay healthy and resilient during these challenging times.
Lifestyle Strategies for Immune Support
Taking care of our lifestyle is fundamental in maintaining a strong immune system. By incorporating certain practices into our daily routine, we can reduce stress, improve sleep quality, engage in regular exercise, and follow a nutritious diet.
Stress Reduction
Chronic stress can have a detrimental effect on our immune system, making us more susceptible to illness. Therefore, it is crucial to identify personal stress reduction strategies and practice them regularly. Engaging in activities such as meditation, deep breathing exercises, yoga, or spending time in nature can significantly alleviate stress and promote overall wellbeing.
Quality Sleep
Sleep plays a vital role in immune function. It is essential to prioritize getting enough sleep and practicing good sleep hygiene. This includes establishing consistent sleep hours, turning off screens before bed, ensuring the room is cool, quiet, and dark, and creating a relaxing bedtime routine. Adequate sleep not only boosts our immune system but also enhances cognitive and physical resilience.
Regular Exercise
Engaging in moderate, regular physical activity is key to boosting immune system function. Exercise raises levels of infection-fighting white blood cells and antibodies, improves circulation, and decreases stress hormones. Establishing an exercise program that suits your needs and preferences can help prevent respiratory infections and contribute to overall wellness.
Nutritious Diet
Research has shown that consuming a diet rich in brightly colored fruits and vegetables is more effective in boosting immunity than relying on supplements alone. Aim for at least 10 servings of fruits and vegetables per day, focusing on a variety of colors. Additionally, incorporating fermented vegetables or other probiotic-containing foods can support immune health.
Natural Remedies for Immune Support
In addition to lifestyle strategies, there are various natural remedies that can aid in symptom relief and boost the immune system if you do come down with an illness. While there is no specific research on their effectiveness against the coronavirus, these modalities have been utilized for their potential benefits.
Self-Care
Plentiful hydration and rest are essential when battling upper respiratory infections. In addition to drinking plenty of fluids, homemade vegetable or bone broths can provide additional nourishment. Various herbal teas and hot drinks, such as peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon, can help with hydration and symptom reduction.
Sore Throat Relief
Saltwater gargles are excellent for loosening mucus and fending off bacterial throat infections. Additionally, lozenges containing slippery elm can soothe irritated sore throats. Honey mixed with hot water can also help reduce inflammation and pain. Chamomile, peppermint, marshmallow root, and licorice root teas or infusions act as soothing demulcents for sore throats.
Respiratory Congestion and Sinus Relief
To alleviate respiratory congestion, consider using a humidifier, vaporizers, or steam inhalers. Spending time in steamy baths or showers can also be helpful. Vaporizers and inhalers can be used with decongestants or essential oils like eucalyptus, menthol, peppermint, or frankincense. Nasal xylitol sprays and nasal irrigation with a neti pot or nasal irrigation bottle can provide relief as well.
Supplements, Nutrients, and Foods for Immune Support
Certain nutrients, plant-based botanicals, and supplements can enhance immune function, provide symptom relief, and potentially shorten the duration of illness. While none of these modalities have been proven effective against the coronavirus, they are commonly used for immune support.
Vitamin C
Vitamin C is known for its ability to prevent infections, including those caused by bacteria and viruses. Regularly taking vitamin C can shorten the duration of colds, and higher doses during illness can act as a natural antihistamine and anti-inflammatory.
Vitamin D
Vitamin D, often referred to as the “sunshine vitamin,” is crucial for immune system support. Numerous studies have shown its effectiveness in reducing the risk of colds and flu. As a high percentage of the population is deficient in vitamin D, daily supplementation is recommended, ideally in the form of vitamin D3.
Vitamin A
Supplementation with vitamin A can be beneficial, particularly for individuals with moderate deficiencies. It supports the body’s ability to fight infections, especially respiratory infections.
Zinc
Zinc plays a significant role in boosting immunity and reducing the frequency and severity of the common cold when taken within 24 hours of onset. Zinc lozenges are readily available and can be used as a preventive measure.
Selenium
Selenium is a key nutrient for immune function and acts as an antioxidant, defending the body against bacteria, viruses, and cancer cells. It may offer protection against certain strains of the flu virus. Brazil nuts are a rich dietary source of selenium.
Honey
Raw honey is a natural demulcent with antioxidant properties and some antimicrobial effects. It can help soothe coughs and sore throats when added to hot tea.
Garlic
Garlic contains compounds that can influence immunity. Fresh garlic, aged garlic extract, and garlic supplements have been studied for their potential to reduce viral upper respiratory infection severity and prevent infection with cold-causing viruses.
Probiotics
Probiotics, which contain “good bacteria,” have a positive impact on gut health and immune system functioning. Studies have shown that probiotic use can reduce the occurrence of respiratory infections, particularly in children.
Remember, the use of these modalities is not a substitute for medical advice. Always consult with your healthcare provider before incorporating any new supplements or remedies into your routine.
