IMPROVING IMMUNITY
The novel coronavirus COVID-19 is being shown to be considerably more lethal to those with depressed immune systems, whether because of age, illness or preexisting condition. Times of significant challenge like this can lead to great new beginnings and positive change if you take the initiative. Instead of dwelling on the negativity of this crisis, take steps to improve your own immunity in any way you can. Here are some easy ways to do that:
Several key elements keep repeating over and over in the field of health. We all recommend them time and time again and they certainly apply here for an improved immune foundation:
- Drink plenty of water.
- Limit refined sugars and complex carbohydrates in your diet.
- Eat plenty of fruits and vegetables.
- Get enough sleep.
- Exercise daily.
- Breathe.
Specifically to deal with the challenge of the COVID-19 coronavirus epidemic:
- Get a flu vaccination. It will not prevent you from getting the coronavirus but it may put you in a better position to fight it.
- Improve nutrition. Add broccoli and spinach to your diet.
- Consider using herbs, spices and/or other supplements. If you take Vitamin D supplements buy the best quality you can instead of the cheapest.
- Exercise: An increase in circulation directly improves immunity.
- Decrease inflammation, toxicity and reduce stress.
- Manage anxiety and fear using positive remedies: Integrate deep breathing exercises into your daily routine.
- Limit exposure to COVID-19 by using proper precautions: Wear a face mask (while indoors with others especially). Wash your hands for 20 seconds. Stop touching your face. Distance yourself from others by at least 6 feet.
Those older have special considerations regarding immunity.
As we age, our immune responses deteriorate. There is a reduction in our immune system response to infection. Vaccinations for flu and pneumonia have significantly lowered the rates of sickness and death in the elder population.
Flu shots are extremely important for those older.
The close connection between diet and immunity is even more notable for those older. We tend to eat more poorly, often as meals become more difficult to prepare. When we are ill it becomes even harder to properly take care of ourselves and often diet suffers.
If it is difficult for you to eat properly, take advantage of Meals on Wheels or other similar elder care services.
Immunity suffers greatly the less active you are. Inactivity is as bad for your health as smoking or obesity yet as we age most do less and sit for more and more extended periods of time. This is disastrous for our immune system.
Develop an easy movement regimen for yourself and do it consistently. This is more important for those older than anyone else.
The COVID-19 crisis is producing a lot of fear, anxiety and panic in everyone. There are wonderful and easy techniques available to deal with these.
The more anxious we are the more our immune system is depressed so it really pays to take simple steps to counter tension. I have written extensively about this. Links to those articles can be found at the bottom of this page.
- Improve your breathing by doing simple breath exercises.
- Exercise helps exponentially when these feelings become debilitating.
- Get your mind off your worries. Get more involved with hobbies. Reach out (even if remotely) to others. Take walks. Get outside. Garden.
Exercise to boost immunity, especially now.
As we age we become more inactive. Establishing a consistent movement routine for yourself that you do daily is one of the most effective and efficient steps to take to improve your immune system. But it also generates an incredible list of other benefits as well.
Exercise has been proven to solve so many problems that we have. In 2008 Kaiser Permanente reported the following benefits from 30 minutes of exercise daily:
Inactivity in turn is our worst enemy. An hour of inactivity reduces blood flow to the feet by as much as 50%. Move 5 minutes out of that hour and the problem disappears.
- 33% reduction in the risk of developing Alzheimer's.
- 50% reduction in the risk of recurrent breast cancer.
- 60% reduction in the risk of colon cancer.
- 40% reduction in risk of developing heart disease.
- 50% reduction in incidence of diabetes.
- 50% reduction in incidence of high blood pressure.
- As effective at reducing depression as taking an antidepressant.
Inactivity in turn is our worst enemy. An hour of inactivity reduces blood flow to the feet by as much as 50%. Move 5 minutes out of that hour and the problem disappears.
Now is a perfect time to start exercising at home.
It will help relieve stress and boost your immunity at the same time.
It will help relieve stress and boost your immunity at the same time.
For anyone unused to exercise, there are many wonderful online programs which you can move along with. If you are interested in improving your balance, take video classes in your home. My series Building Better Balance is perfect for that use. Not only will your balance improve but the information provided in these DVDs will help you to reduce your fall associated risk and as a consequence you will fall less. The Building Better Balance DVD classes are available for purchase on this web site.
Improve Nutrition
There is a strong connection between good diet and immunity.
- Eat less refined sugar and complex carbohydrates. These substances have an inflammatory effect. They make up a huge portion of the packaged ready to eat food we find on our supermarket shelves. They are also abundant in fast food restaurant fare.
- Eat more fruits and vegetables. They have lots of vitamins and nutrients that boost immunity. They are also rich in antioxidants. The fresher the better. Frozen is next best. Low sodium canned foods come next.
- Drink plenty of water. I think of drinking water as being an internal shower for my body. Water is cleansing and provides faster dietary processing, helping to purge toxins out of the body. Avoid heavy use of dehydrating beverages like coffee. Try eating more hydrating foods like cucumbers, celery and watermelon.
- Homemade chicken soup with carrots, celery and other vegetables can really help your immune system.
- If you have high blood pressure, reduce your salt intake. If you are diabetic take the time improve control of your diabetes. If you are overweight, this is a good time to lose weight. Recent findings show that those with diabetes and/or hypertension and those obese suffer more extensively from COVID-19.
Include the top 5 anti-inflammatory foods in your diet (AABBC):
Almonds, avocados, broccoli, blueberries, carrots.
Almonds, avocados, broccoli, blueberries, carrots.
Supplementation using herbs, spices, vitamins and minerals:
Supplements can be very helpful in augmenting diet particularly when healthy food choices are less available due to season, shortage or other factor.
Research into herbs, spices, vitamins and other supplements is ongoing with new information coming out frequently that has the potential to modify and change the following information. Study your choices, investigate the suppliers, choose only organic high quality substances and pay attention to directions for proper use. Don't forget to check your choices with your doctor.
Research into herbs, spices, vitamins and other supplements is ongoing with new information coming out frequently that has the potential to modify and change the following information. Study your choices, investigate the suppliers, choose only organic high quality substances and pay attention to directions for proper use. Don't forget to check your choices with your doctor.
Supplements should be used with caution because of their potency.
It is much better to get these vital substances through food
instead of supplementation.
It is much better to get these vital substances through food
instead of supplementation.
Dr. Anthony Fauci, 9/10/20: “If you are deficient in vitamin D, that does have an impact on your susceptibility to infection. So I would not mind recommending, and I do it myself taking vitamin D supplements.”
Researchers at the University of Chicago Medicine found a link between vitamin D deficiency and the likelihood of being infected with COVID-19.
Supplements:
- Vitamin D is an antioxidant that is produced through exposure to sunlight. It has been shown to be a powerful anti-inflammatory immune support nutrient. Deficiency can lead to increased susceptibility to disease. As we age, less is produced naturally by our body. Being out in the sunlight helps the body absorb vitamin D naturally, however use of sunscreens with an SPF of 30 or more reduces the body's ability to make vitamin D by 97.5%. Supplementation is wise. Foods rich in vitamin D include oily fish such as wild caught salmon, mushrooms exposed to sunlight, cod liver oil and milk and orange juice fortified with Vitamin D.
- Vitamin C is one of the biggest immune system boosters of all. Those older experience a natural drop in it making supplementation more desirable. Studies have shown that Vitamin C supplements enhance weakened immune systems. Foods rich in Vitamin C include oranges, strawberries, bell peppers, spinach, kale and broccoli.
- Vitamin E is a powerful antioxidant that helps the body fight infection. Foods rich in Vitamin E include nuts, seeds, spinach and broccoli.
- Vitamin A has an antioxidant effect which helps strengthen the immune system. Colorful foods are rich in vitamin A. Foods like carrots, sweet potatoes, pumpkin, cantaloupe and squash.
- Vitamin B6 is vital to supporting biochemical reactions in the immune system. Foods rich in Vitamin B6 include chicken, salmon and tuna, green vegetables and chickpeas.
- Zinc appears to slow down the immune response and control inflammation in the body. Foods rich in zinc include oysters, crab, lean meats and poultry, beans, yogurt and chickpeas.
- Selenium seems to have a powerful effect on the immune system. It helps to keep viruses and other pathogens at bay, so a deficiency in selenium leaves our immune system open for attack. Viruses especially become much more virulent with a selenium deficiency. Food rich in selenium include garlic, broccoli, sardines, tuna, brazil nuts and barley.
- Iron helps the body carry oxygen to the cells. Iron rich foods include chicken, turkey, seafood, beans, broccoli and kale.
- Folic acid is often added to foods because of its health benefits. Foods rich in folic acid include beans, peas, leafy green vegetables and in fortified foods like enriched breads, pastas, rice and 100 % whole-grain products.
- Probiotics help to keep the digestive system healthy. Since 80% of the immune cells in the body are in the gut, immunity is strengthened with the use of products like kefir and yogurt.
- CoQ10 reduces inflammation throughout the body due to its antioxidative effects. It has also been shown to prevent and decrease the risk of heart disease.
- Multivitamin use is wise to avoid deficiencies in the above vitamins and minerals.
Broccoli and spinach are rich in the following nutrients: Vitamin C, E,
B6, selenium, iron and folic acid. They are high quality foods
that should be added to your diet on a daily basis.
If fresh is not available, use frozen.
B6, selenium, iron and folic acid. They are high quality foods
that should be added to your diet on a daily basis.
If fresh is not available, use frozen.
Herbs and Spices:
- Ginger is a powerful antihistamine and decongestant.
- Garlic is a strong antioxidant, antimicrobial, antiviral and antibiotic. It is a natural decongestant.
- Honey is an antioxidant which contains anti-inflammatory and antibacterial properties. Honey activates the immune system's response to infection and prevents cell proliferation.
- Echinacea, another antiviral and antibacterial herb increases the production of white blood cells which fight infection. Some studies have indicated that it may be used to treat or prevent upper respiratory infections.
- Elderberry syrup, packed with quercetin, an antioxidant and antihistamine, can combat flu symptoms. Elderberry prevents the flu virus from attaching to the cell which shortens the duration and lessens the severity of the flu. It is particularly effective when combined with zinc.
- Angelica root modulates the immune system and helps with treating respiratory and cold symptoms.
- Andrographis is a plant commonly used in Asia to prevent flu and digestive issues, liver conditions, fever and sore throat.
- Astragalus contains anti-inflammatory and antibacterial properties that stimulate the immune system. It is a prominent herb in Chinese medicine which is thought to combat stress and improve blood counts.
- Honeysuckle Forsythia is a traditional Chinese formula that soothes the lungs and stomach.
Teas are an excellent way to receive these nutrients. Echinacea tea is readily available as are other teas especially formulated to
increase the health of the immune system.
increase the health of the immune system.
Helpful BALANCE NEWS articles for this challenging time:
|
Simple rules for breathing.
Solutions for difficult feelings. Stopping panic in its tracks. Reduce stress. How to lower inflammation. How to center yourself in a crises. A fundamental rule. Improving your health yourself. How to start an exercise program. |
The Building Better Balance DVD series has been used as the basis for balance classes in various venues. It has also been used successfully by clients in their own home. For instance, one person I know of has exercised to the DVD classes daily in her own home for several years. Another student recently mentioned how surprised she was that such easy routines made her feel so much better.
In these challenging times these DVDs can help you to make real progress in getting healthier. The classes are wonderful to take by yourself in your own home. I do these exercises along with you while explaining pitfalls to avoid along with how to do the exercises safely and correctly. Ample information on how to avoid having falls is also included. You not only improve your balance and avoid having falls but you also significantly increase the health of your immune system.
In these challenging times these DVDs can help you to make real progress in getting healthier. The classes are wonderful to take by yourself in your own home. I do these exercises along with you while explaining pitfalls to avoid along with how to do the exercises safely and correctly. Ample information on how to avoid having falls is also included. You not only improve your balance and avoid having falls but you also significantly increase the health of your immune system.
Published March 16, 2020
Updated September 30, 2020
Updated September 30, 2020