Optimizing Your Immune System

II these recent days and weeks, with the news of the spread of COVID-19 coronavirus, and the World Health Organization’s declaration of a pandemic, like many other resources online, we’ve been flooded with inquiries about preventive health measures, including Traditional Chinese Medicine, supplements, alternative health practices and more. As a clinic based in TCM and acupuncture, we can’t responsibly speak on this specific illness or give medical advice relating to COVID-19 or any other infectious disease. In our own office, we are taking precautions just like others are doing: having support staff who are able to work remotely do so from home, following sanitation protocols in the workplace, and asking staff who become ill to stay home.

The details of this international health crisis are rapidly evolving, so it’s important to remind readers to rely on updates from public health officials first and foremost.

That being said, we can only offer suggestions on what holistic approaches can help you maintain good health, in addition to following the advice of health officials. This includes diet, lifestyle, and the option of nutritional and herbal supplement choices that may support your immune health.

Let’s begin, though, with the most important recommendations from the CDC first.

CDC Guidelines To Help Avoid the Spread of Coronavirus ⁽¹⁾

• Wash your hands often with soap and water for at least 20 seconds, especially after going to the bathroom; before eating; and after blowing your nose, coughing, or sneezing.
• If soap and water are not readily available, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.
• Avoid touching your eyes, nose, and mouth with unwashed hands.
• Avoid close contact with people who are sick.
• Stay home when you are sick, and keep children home from school when they are sick.
• Cover your cough or sneeze with a tissue, then throw the tissue in the trash.
• Clean and disinfect frequently touched objects and surfaces using a regular household cleaning spray or wipe.

Stores Sold out of Hand Sanitizer? Here is a Recipe for a Homemade version ⁽²⁾

It’s important to note that while hand sanitizer is effective at killing 99% of viruses, it shouldn’t be viewed as a complete substitution for washing hands thoroughly with soap and water. Soap and water are more effective particularly if hands are visibly dirty, as it cuts through oils and grime that may harbor pathogens. That being said, hand sanitizer is effective when out in public, and where thorough hand washing is not an option. Be sure to use enough hand sanitizer, and do not wipe off before it dries, as this may reduce effectiveness.

If you can’t find approved brands of sanitizer in your area, the recipe is fairly simple:

• Isopropyl Alcohol-99% Rubbing Alcohol -⅔ cup
• Aloe Vera Gel-⅓ cup
• Optional: 8-10 drops of essential oil such as lavender or sandalwood
• Mixing bowl, funnel, and pump dispenser.

Simply stir the ingredients in a mixing bowl, use a funnel to pour into your pump dispenser or other clean, portable bottle to take with you. If you can’t obtain rubbing alcohol, 60% ABV distilled liquor or stronger is required to be effective.

Lifestyle, Diet, and Supplemental Prevention Tips

Unfortunately, during health crises such as this, many people in the natural health industry attempt to capitalize on the panic by promoting unfounded cures that do not have enough evidence to make these claims. It may be more critical to be cautious now than ever, as information on COVID-19 rapidly unfolds from health officials on the ground around the world. At present, it is estimated to be at least 10 times as deadly as seasonal flu and especially dangerous to the elderly, those with compromised immunity, respiratory disease, and other common health risk factors such as obesity and a history of smoking.

The best advice is to take a common sense approach to your health at this time. You can use a combination of diet, lifestyle changes and, if you wish, natural remedies to maximize your health and immune response. However, these are not replacements for the prevention recommendations from CDC, and most importantly, not a replacement for medical care should you experience symptoms of possible infection. Seek medical advice at onset of symptoms, as delaying care can potentially endanger your health and those you are in contact with.

With all of that in mind, here are some suggestions to help optimize your health.

Diet

We’re all aware by now that diet can play a key role in overall health and immune function. Minimizing junk food, highly processed foods and oils, sugar, excessive alcohol is a good place to start. Just eliminating these usual suspects can help take the burden off your body, as these things tend to promote inflammation and throw the immune system out of balance3.

Optimizing nutrition by increasing consumption of fresh fruits and vegetables, fiber, healthy fats, and clean protein can help ensure adequate intake of key nutrients for immune function such as Vitamins A, C, E, Zinc, Selenium and more. This includes foods across the rainbow: citrus, dark leafy greens, peppers, broccoli, cabbage antioxidant rich berries and more. You can also include functional foods, spices and herbs with immune supporting properties like sulfur rich garlic and onions, probiotic foods for gut immunity like cultured yogurt and fermented vegetables, and anti-inflammatory ginger and turmeric4. If you are concerned about inadequate nutrient intake in your diet, consider a well rounded multivitamin as backup, but not replacement, for a healthy diet.

Exercise and Stress Management

When it comes to exercise and immune function, too much of a good thing can backfire. More rigorous training regimens can temporarily depress immune function and leave you vulnerable. Some research suggests that intensive endurance exercise of more than 90 minutes can depress the immune system for up to 72 hours, leaving you susceptible to infection5. Now may not be the time to take up your dreams of running an ultra-marathon if you aren’t already in peak condition.

Moderate exercise, in both intensity and duration, such as walking, cycling, treadmill, swimming and gardening are good examples that can help improve immune function, especially for those who have been sedentary. The keys is in the name: moderation.

Mind/body exercises that encourage deep breathing and mindfulness can have a multi-pronged impact of improving respiratory health, relieving stress, and improving sleep, all of which optimize your body’s defenses. These include practices such as yoga, tai-chi, qi gong and progressive relaxation techniques. If you are concerned about increasing exposure to infection at public classes, there are several online courses you can practice in your own home.

Do your best to stick to healthy routines that include eating healthy meals on a schedule, taking time to unwind and relax after work, and getting adequate sleep. In TCM and other healing modalities, getting to bed well before midnight is important for restorative, quality sleep.

Supplements

Again, we must emphasize that herbal or nutritional supplements should not be viewed as replacements for medical treatment if you are ill. Our recommendations here are formulas with a good history of traditional use and some clinical evidence for supporting general immune function. These are products from trusted professional brands used in integrative clinic settings, with high standards for manufacturing and ingredient testing. This includes Chinese Herbs, which should be carefully selected from reputable, GMP certified brands such as these:

• Biotics Research UltraVir-X: UltraVir-X contains vitamins, minerals, superfoods, and herbs from around the world used traditionally to strengthen immune function and combat pathogens. This includes Vitamins A & C, Zinc, Copper, Wheatgrass(for chlorophyll), powerful antimicrobials Bee Propolis & Phyllanthus, antioxidant rich Rutin, Hesperidin, Hamamelis, and TCM staples Astragalus, Bupleurum, Maitake mushroom and more.
• Seven Forests Astagalus 10+: Astragalus 10+ is a modern adaptation based on classic TCM formulas, designed to nourish Qi(life essence), especially for those with weakened immune response. It includes Astragalus, Red Reishi, Eleuthero(Siberian Ginseng), Schisandra, Licorice Root, Atractylodes, Mulberry and more, carefully balanced for synergistic effect. It can be taken in higher doses in the short term for advanced use, but only under supervision with an experienced TCM practitioner.
• Plum Flower Jade Screen Teapills: Jade Screen is a well known and long-used formula in Chinese Medicine, intended to support the bodies Wei Qi, the external defensive barrier that keeps out invading illness. It includes Astragalus, Atractylodes, and Fang feng root. It is best used as a preventive measure, and should NOT be used after signs of cold or flu have emerged.
• Host Defense MycoShield: Paul Stamets is one of the most renowned experts and growers of medicinal mushrooms in the world. Host Defense MycoShield is a certified organic mushroom extract, in convenient spray form, containing full spectrum benefits of Red Reishi, Turkey Tail, Agarikon,Chaga and Birch Polypore. These mushrooms, both traditionally and in recent clinical research, are known for supporting non-specific host immune function.
• Ortho Molecular NK-Stim: NK-Stim supports non-specific immune response with unique combination of novel ingredients. Arabinogalactans, a fiber from the Larch tree, are a powerful food for friendly bacteria, and the byproduct of their breakdown stimulates gut immune factors such as NK(natural killer) cells. This ingredient, combined with zinc, acemannan from aloe vera, and botanical antimicrobial/antioxidant oleuropein from Olive Leaf, supports immune function, gut health, and microbial balance in the body.

Final Thoughts

While this current global health situation feels very new and threatening, remember that certain principles of life still apply. Following recommended precautions, taking care of your physical health and monitoring how you feel, eating well, sleeping and following a good routine, these are all key to staying well. But it’s also essential to take care of your mental health and not worry excessively during this time. Stay informed, take good care of yourself and your loved ones, and focus on those things you can control. On any given day, that’s still good advice.

References

1. In the News: Coronavirus and “Alternative” Treatments.   Accessed March 13, 2020
2. Show Me the Science – When & How to Use Hand Sanitizer in Community Settings.  Accessed March 13, 2020
3. This is Why You Should Avoid Eating too Much Junk Food.  Accessed March 13, 2020
4. 15 Foods That Boost the Immune System: 11 Papaya. Accessed March 13, 2020
5. Can Too Much Exercise Decrease Your Immunity?: Exercise and Your Immunity.  Accessed March 13, 2020