Coronavirus is here, and its time to boost your immune system. Here is what you need to know to remain as healthy as possible and reduce your risks
Disclosure
This article does not contain personalised medical advice, rather this post is designed to provide general health related information relating to the immune system and the recent outbreak of the Coronavirus (COVID-19). Please consult a medical doctor or health professional before you begin any exercise, nutrition or supplement program, or if you have questions about your health.
What is the immune system?
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Immunity tends to refer to the capacity of the body to ward off infections, and tends to be measured acutely by seeing the count or activity of immune cells that can help ward off sickness. Enhanced immunity results in less sickness.
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Why do we need to keep our immune system healthy?
Your immune system is your front line defence against pathogens, viruses and disease. When your body is trying to heal and fight off sickness, your immune system is working on overdrive to send troops to the front line and FIGHT! Some of us are losing this battle, so I wanted to contribute by offering my 2 cents and hopefully you find value from this post.
We are seeing many people dying from coronavirus primarily due to lung related issues. The elderly are more so at risk but this is because they have a weakened immune system. Immune function declines with age which leaves elderly more susceptible to more severe illness and COVID-19.
As we age, the systems our bodies use to fight disease wear down. Not only does the body have a harder time fighting off new infections like COVID-19; it is also more likely to be afflicted by chronic diseases which weaken the immune system.
As you can see, most of the victims are elderly. Read more on why coronavirus is more dangerous for the elderly. Additionally, existing conditions such as Cardiovascular disease, Diabetes, Chronic respiratory disease and cancer appear to increase your odds of falling victim to Coronavirus. Pollution also has also been found to negatively effect your immune system and health
This shows that people with existing health conditions are at higher risk of dying from the virus. Those who have compromised immune systems are more at risk to the harmful effects of an invading virus. These chronic conditions put a huge toll on the body’s ability to defend itself and therefore it is not as effective at fighting off COVID-19 invading their cells and lungs.
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This is not to say that others with no previous medical conditions or lowered immune system will not contract or suffer from COVID-19, however, the rate for that demographic is low. Many of us will catch the virus eventually, and when that happens we will want our immune systems to be as strong as possible to reduce symptoms and prevent hospitalisation or fatalities.
Fortunately, most of the cases are mild, and only a small percentage of the population gets to a severe state (hospitalization) and even fewer are critical (intensive care). These are the immune compromised patients and elderly but there have been recorded deaths of healthy young adults. The cause to be concerned is not as high if you are young and healthy.
As only 3.5% of people die from getting infected by COVID-19, the majority of people will recover back to full health.
So, back on topic… we can see clear links between our immune system and coronavirus. So what can we do to help protect us from coronavirus?
Lets Get Healthy As F*ck
Cardiovascular disease, diabetes and chronic respiratory disease and high blood pressure are conditions that are largely affected by your nutrition and lifestyle choices. Nutrition is now believed to contribute to approximately 678,000 deaths each year in the United States. Globally, 1 in 5 deaths are associated with poor diet and believed to cause more deaths globally than smoking!
As mentioned on the recent Joe Rogan podcast episode, obesity is another contributing factor that effects your immune system. There are well established links between obesity and reduced lifespan, but few know about the reduced immune system so I thought it was worth mentioning.
Obesity rates are around 6% in China, where as countries such as Australia, America, Canada, Mexico all sit around 30% obesity rates. This may put more people at risk.
8 lifestyle factors that will boost your immune systems
Nutrition
Nutrition, as mentioned previously, is a critical part of preventing disease, keeping your immune system healthy and staying at the appropriate body composition. Many people (especially in western culture) consume too many calorie dense foods which are low in nutrients. A high quality diet is generally lower in calories and higher in protein and nutrients! Your immune system needs a lot of nutrients to function optimally.
Physical Activity
Regular exercise is one of the best things you can do to stay healthy and boost your immune system. 20 minutes a day, moderate intensity should be fine. Be sure to check the guidelines of your country but most would recommend around 120 minutes per week.
Stop Drinking
Alcohol is a poison, a fun poison. A little bit can bring us a bit of joy and reduce social anxiety, but too much alcohol can have detrimental effects on your health and immune system. Excessive alcohol consumptionĀ reduces the number and function of three important kinds of cells in your immune systemāmacrophages, T and C cells. Ever notice you get sick after a big night out?
Stop Smoking
Smoking is terrible for your health, especially your lung health. It puts immense stress on your body and especially your lung health. Smoking interrupts immune functionality and causes various diseases, what better time to quit?
Sleep 8 hours A Night
Sleep has a powerful effect on the immune system, which is why, when we have flu, our first instinct is to go to bed: our body is trying to sleep itself well. Reduce sleep even for a single night, and your resilience is drastically reduced. If you are tired, you are more likely to catch a cold. The well-rested also respond better to the flu vaccine. Getting too little sleep across the adult lifespan will significantly raise your risk of developing Alzheimerās disease. For more information about sleep, follow Mathew Walker.
Getting 8 hours of sleep is great, but there are many other ways you can optimise your sleep
Lose Weight If You Are Obese Or Overweight
As mentioned previously, obesity plays a roll in your immune system. You may want to consider following a dietary protocol to lose weight. Remember, calories in vs calories out is the most important factor when it comes to losing weight. If you need help with your nutrition, check out the personalised eating plans. Here is a post on body composition and body fat percentage photos for men and women so you have a good idea of where you are currently at.
Proper Hydration
This is super basic but often overlooked. Just imagine your body is like a car, but instead of fuel it requires water. The running rate is around 300ml per hour or 2-3L per day.
Stress Management
When we’re stressed, the immune system’s ability to fight off viruses and pathogens is reduced. Stress creates a “fight or flight” response on the body and raises cortisol levels which can suppress the effectiveness of the immune system. Obviously there is a lot of panic, fear and stress during this event. I would implore people to try and remain calm and deal with their corona-stress in healthy ways. Mediations aps such as insighttimer are free and useful for improving your mindfulness and reducing stress levels.
Okay, I think I’ve covered all bases about what you should know. These fundamentals of general health and immune system are better than relying on “quick fixes” such as your local organic kombucha, immune system pills or immune boosting foods.
There are very few shortcuts when it comes to being healthy
There is still plenty of evidence to suggest the following foods have positive effects, but they should be the “icing on the cake” for a healthy lifestyle, exercise routine, good sleep and quality nutrition.
8 Immune Boosting Foods / Supplements:
Disclaimer: the majority of evidence we have is from the common cold or flu. The way that coronavirus functions in the body may be similar although the supplements proven effective for one condition may be less or more effective for another condition.
Garlic – Garlic can improve the ability of white blood cells to destroy invaders, in a process called phagocytosis. It also increases the production of t-cells, another one of the bodyās defences. Due to these two properties, garlic can reduce the risk of infections and the common cold by as much as 60%.
How much? Three cloves of garlic, eaten with meals throughout the day, will provide maximum benefits.
Vitamin C – Vitamin C can reduce the duration of illness and the frequency of the common cold if supplemented by very physically active people. When taken as a daily preventative, vitamin C can ward oļ¬ the common cold. Taking high doses of vitamin C at the beginning of an illness
will not reduce the severity of symptoms. Active people are the most likely to beneļ¬t from vitamin Cās ability to reduce illness frequency. If you do not regularly exercise, vitamin C supplementation will not prevent you from getting sick. One website has suggested Vitamin-C will not be very effective against COVID-19, but may provide a mild immune boosting benefit.
How much? Take 1,000 ā 2,000 mg, in divided doses throughout the day
Pelargonium sidoides – Ā commonly known as African geranium, is a medicinal herb. It is also sold under the brand names Kaloban and Umckaloabo as a plant-derived pharmaceutical. Pelargonium sidoides is very effective for treating acute bronchitis. It increases the bodyās natural healing rate. Studies have found that 40-60% of patients suffering from acute bronchitis fully resolve their symptoms within a week of Pelargonium sidoides supplementation.
Preliminary evidence suggests Pelargonium sidoides can reduce the duration of the common cold, while treating symptoms. It may also provide benefits for people suffering from lung disorders, by alleviating flare-ups in symptoms.
How much? Doses vary per age – 10-30mg but ide recommend following guidelines of the supplement you buy
Spirulina –Ā Spirulina is a protein-rich algae that contains several bioactive compounds with anti-inflammatory effects. Though Further research is needed to determine whether spirulina can ward off sickness, it has been shown to be effective at reducing symptoms of nasal allergies. Low doses of daily spirulina has been shown to alleviate the stuffy nose and sneezing that comes with allergies
How much? Take 2g daily for at least twelve weeks
Zinc – Zinc is an important dietary mineral that can bolster the immune system and protect against the common cold and other infective diseases. Zinc supplementation, if taken at the first sign of symptoms, has been noted to reduce the length of sickness and may prevent symptoms from getting worse.
How much? Only when sick, consume 75mg Zinc split into several doses throughout the day. Supplementation should be stopped as soon as symptoms disappear. Due to potential toxicity levels, ide recommend doing the appropriate research on this one!
Vitamin D –Ā This is an important nutrient for the human body to function optimally. Vitamin D is a steroid hormone that controls the activity of close to 5% of the protein-encoding human genome. Many vitamin D-regulated genes are involved in immune function. A meta-analysis of 25 randomized controlled trials found conducted in 14 countries, found that vitamin D supplementation cut the risk of infection with respiratory illnesses by 50% in people that were vitamin D deficient and by 10% in people with normal vitamin D levels.
Those with insufficient Vitamin D levels are significantly more likely to develop heart disease than those who do not. Some, but not all, intervention studies have also found that vitamin D supplementation at moderate to high doses may reduce the risk of cardiovascular disease. It is also important to note that if you are spending more time indoors, your natural vitamin-D intake will be reduced.
How much? 1000-2000 iu daily. You may have low levels in which case you may want to dose a higher dose (4000-5000 iu) for 1-2 months then reduce to 1000-2000 iu.Ā
Echinacea – Though echinacea supplementation can be effective, much more research is needed before it can be specifically recommended for allergy and immunity-related supplementation. Though it is widely used, it does not have a lot of consistent evidence for its effects. Echinacea may interact with many drugs. Do not supplement echinacea if you are taking immunosuppressive medications as it has been found to interact with certain medications. Be sure do your own research.
How much? 300-500mg three times a day
Astragalus Membranaceus –Ā Astragalus membranaceus is an important herb in traditional Chinese medicine. It appears to activate immune cells to a degree higher than the reference drug echinacea. Astragalus membranaceus has been researched for its cardioprotective, anti-inflammatory, and longevity effects.
How much? It works synergistically (hand in hand more powerful then when taken together) with Angelicae sinensis on the 5:1 ratio. 30mg of Astragalus and 6mg of Angelicae. Standard doses of Astragalus Membranaceus may be recommended at 5-10mg. Follow directions of supplement company or physician
Side Note: Lifestyle changes due to COVID-19
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During this crisis, many people will be isolated for some time period. This means they will have less physical activity, steps per day, social contact and their diets will not be the same as usual.
All of these factors can contribute to the already high levels of stress from the situation.
To offset this, it would be smart to:
- Plan an alternative exercise routine such as a body weight or calastheics workout
- Stock up on supplements and healthy foods
- Be sure to get some sun exposure (extended periods spent indoors will reduce your natural vitamin-D intake)
- Spend time with loved ones and friends using skype or facebook messenger (we are social creatures, it is good for your health)
The Big Picture
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Boosting your immune system and staying healthy shouldn’t just be a short term goal. There are many other killer diseases out there and coronavirus isn’t even the top 10 (yet).Ā
Boosting your immune system is not just useful for the present time… It should be a long term goal to prevent the loss of your health, time or life.
Your immune system is your front line defence, lets upgrade its weaponry!
I hope you found value in this post and be sure to comment below if you feel like I missed something. Please share this post with your friends, family and loved ones. Stay healthy, stay strong!
– Simon de Jager
BcS Nutritionist & Specialised Personal Trainer
Owner of Found My Physique
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Useful Links:
John Hopkins CoronaVirus Mapping Tool
Quality data and information on Coronavirus
Good analysis of the situation and why we need to act now!
