Dr. Kevin Ritzenthaler, DC, DCBCN
Build Immunity Naturally
As if the COVID-19 pandemic itself isn’t stressful enough, unanswered questions and conflicting information are only adding to the anxiety and loss of control that many of us are feeling.
In this article we will share some facts and information to help you turn some of that anxiety into action to stack the odds in your favor during the coronavirus pandemic.
Let’s begin with 2 undisputed facts:
FACT: Every one of us has an immune system to help protect us from the myriad of viruses and bacteria that we encounter each day.
FACT: Many people who contract COVID-19 have no symptoms (i.e. asymptomatic). The exact number is unknown at this time, but it is estimated that for every 1 known case of COVID-19, there 10 asymptomatic cases.
For months, we’ve been told to stay at home, social distance when you need to be out, wear masks, and to wash our hands for 20 seconds to #FlattenTheCurve. It’s important to remember that these measures are not able to completely stop the spread. They were put in place to slow the spread of the virus so that our healthcare system would not be overwhelmed by an unmanageable number of cases.
But remember, when you flatten the curve, you’re simply spreading out the number of cases over a longer period of time. This virus will be here for the foreseeable future.
Sheltering, hand washing, wearing masks, and distancing are great defensive strategies. They are in place to keep the virus away from you.
But….
You can’t win a war if your only strategy is to retreat or stand behind your armor.
You can’t win a game if you’re not doing something to put points on the scoreboard.
Defense is great. But you need an offense if you want to win.
We know that our immune system fights against viruses and bacteria to keep us healthy. And, we know that some people’s bodies are better able to handle COVID-19 than others. So, doesn’t it stand to reason that we should be taking action to put our bodies in the best possible position to fight the virus if we were to get infected?
When it comes to COVID-19, your best offense is to strengthen your immune system.
And guess what? You can start this right now. Today. You don’t need to wait for a miracle cure. There are steps that you can take to put yourself in the best possible position to combat any virus, bacteria, disease, or health condition. You are in control.
Let me repeat that – YOU ARE IN CONTROL.
In a world full of anxiety and worry, fueled by conflicting data and political agendas, you can take control of this facet of your health.
Ok, enough with the philosophy. Let’s get down to business and outline the steps that you can take to boost your immune system.
1) Exercise
Exercise benefits your immune system in many ways. Consistent, moderate exercise decreases the risk of obesity. This is important because it is known that obesity decreases immune system function.
When you exercise, you increase circulation. Your heart beats faster, your muscles expand and contract, and your blood pumps throughout your body at a higher rate. This moves immune system cells (white blood cells, natural killer cells, T cells, B cells, and neutrophils) throughout your body at a faster rate.
Several studies have found that those who perform moderate exercise have lower rates of upper respiratory tract infections. Regular physical activity is also associated with lower infection rates and lower death rates for influenza and pneumonia, specifically.
Cytokines are an important component of immune response. However, if you body releases too many cytokines into your blood stream too quickly, it is known as a cytokine storm. Studies are suggesting that some of the more damaging effects of the COVID virus may be caused by these cytokine storms. When you exercise, your body creates anti-inflammatory compounds that help to combat cytokine storms.
While one 30-minute workout can provide an immediate immune boost, that single boost will wear off. Therefore, you want to make moderate exercise a part of an ongoing routine in order to receive the most benefit. You should strive for at least 30 minutes of moderate exercise, most days of the week.
2) Get Enough Sleep
Your body recovers when you rest. And in the case of your immune system, a good night’s sleep helps it to be ready to fight infection. T cells are immune system cells whose job it is to kill infected cells, activate other immune cells, and regulate the immune response. Studies have shown that good quality sleep improves the function of T cells, improving the function of the immune system. On the flip side, lack of sleep increases the release of stress hormones in the body which interfere with the work of the T cells.
Adults need 6-8 hours of sleep per night for the body to function most effectively. Kids need more.
3) Drink More Water
Water is important for many reasons. Your body’s cells have water in them (intercellular water) and water in the space between them (extracellular water). When water levels are decreased, it affects everything a cell does, including how mitochondria within a cell functions, how receptors on the outside of the cells work, and how DNA replicates, among other things. This impacts all cells of your body, including immune cells.
Water also increases the circulation of lymph within your body. Lymph can be thought of as the highway system for your immune system cells. It allows white blood cells, natural killer cells, and antibodies to flow more easily to where they need to be to do their job. It also enables them to effectively collect in certain regions of the body when needed to fight off infections.
Finally, water helps your kidneys to function normally. This helps them to better flush toxins from your body, which in turn, can reduce your chances of becoming ill.
A general recommendation is for men to consume about 16 cups (125-130 oz) per day, and women should consumer 12 cups (91-95 oz).
4) Eat Nutrient Rich Foods
Foods that are high in nutrients help regulate and boost your immune system by increasing white blood cell production, reducing inflammation, and producing infection fighting compounds. When it comes to efficient function of the immune system, Vitamin D is of particular importance because it is a key regulator of the immune system. Other key nutrients and sources are listed below:
- Vitamin D: salmon, tuna, mackerel, fish liver oils, and egg yolks. Some foods are fortified with vitamin D including milk, yogurt, and cereals (be sure to avoid sugary cereals). Additionally, your body can also produce vitamin D from ultraviolet rays of sunshine.
- Vitamin C: oranges, grapefruit, tangerines, guava, sweet red and green peppers, hot green chili peppers, strawberries, papaya, pineapple, broccoli, Brussels sprouts, cauliflower, kale, kiwifruit, cantaloupe.
- Vitamin A: comes in two main forms, that which is found in animal sources (liver, fish oils, milk, and eggs), and Beta-carotene, which your body converts into Vitamin A. Foods high in beta-carotene include: sweet potatoes, carrots, black eyed peas, kale, spinach, broccoli, sweet red peppers, mango, cantaloupe, apricots, squash, leafy greens, and other orange or yellow vegetables.
- Vitamin E: nuts, seeds, avocados, healthy vegetable oils, spinach, and other leafy green vegetables
- Vitamin B-6: beef liver, tuna, salmon, chicken, turkey, potatoes, chickpeas, and bananas
- Probiotics: yogurt, kefir, kombucha, sauerkraut, miso, tempeh, and kimchi
- Antioxidants: blueberries, broccoli, walnuts, spinach, potatoes, green tea, strawberries, beans, and oats
- Zinc: oysters, crab, clams, lobster, mussels, chicken, turkey, red meat, chickpeas, lentils, beans, pumpkin seeds, and cashews
- Selenium: Brazil nuts, seafoods, organ and muscle meats, poultry, eggs, grains, and dairy products.
The best source for these immune-boosting nutrients are whole foods, because your body is able to absorb the nutrients most efficiently through natural sources. It is important for you to eat a variety of richly colored fruit and vegetables each day, rather than just focusing on one or two nutrients and sources.
5) Add Dietary Supplements
The best way to get the necessary vitamins and nutrients you need to stay healthy is by consuming whole foods. I cannot stress this point enough. Supplements are meant to help fill in the gap if and when you cannot get the nutrients you need solely from your diet. In fact, the word supplement comes from the Latin “supplere” which means to fill up or complete.
Always remember: nutrient-rich foods first, supplements second.
That being said, if you do decide to use dietary supplements to help complete your nutrient intake, be sure to get advice from a knowledgeable source. You will want to ensure that the supplements are providing the right balance of nutrients and are not interacting with any medications you may be taking. You also want to be sure that you choose a high-quality supplement that has been tested for purity and quality. (For a more detailed discussion read: How to Choose Safe, High Quality Supplements).
6) Cut Back on Sugar
Studies have shown that consuming sugar reduces the effectiveness of white blood cells. Cutting out sugary treats and soda is certainly one step in the right direction. But don’t forget all of the hidden sugars in our diets from items like ketchup, salad dressing, juices, and pasta sauces. Finally, it’s important to realize that carb-heavy, processed foods break down into sugars easily in your blood stream. Hidden sugars are yet another reason to focus on high-quality, whole foods in your diet.
7) Manage Stress
Stress is a fact of life for everyone. But continued, uncontrolled stress can have a negative impact on your immune system. When your body is under stress, it produces cortisol (a.k.a. the stress hormone). In small amounts, cortisol boosts immunity by limiting inflammation. But prolonged stress leads to excess cortisol in your blood that can actually increase inflammation. Ongoing stress also lowers the levels of white blood cells that fight infection.
Each person has to find what works for them when it comes to handling stress. One recommendation that most anyone can benefit from is to take a break from the 24-hour news cycle and social media during stressful times. That doesn’t necessarily mean going off the grid altogether (although some people do benefit from that strategy), but it is wise to remove yourself from the onslaught of stressful information for periods of time throughout the day. Other stress-reducing strategies include exercise, deep breathing, meditation, listening to music, reading, binging a favorite TV show, and playing with your kids or spouse. Most any activity that brings you joy can help to reduce the harmful effects of stress.
8) Connect with Others
In order to lower our risk of contracting COVID-19, we’ve been asked to physically separate ourselves from others. However, research shows that isolation and loneliness contribute to a host of health issues, including increased stress and a weakened immune system. On the flip side, science also shows that human connectedness contributes to better overall health, wellbeing, and living a longer life.
That is why, even though we are distancing ourselves physically, it is vitally important that we find a way to stay connected to family, friends, and neighbors. If you are feeling alone, reach out to others and find a way to connect. Chances are if you’re feeling it, they are too. Call, text, video chat, write a note, wave from your front step – you will both be glad you did.
Building Your Immune System Has No Downside
Building your immune system strength is a solid strategy to keep you healthy in the face of COVID-19 and the many other viruses and bacteria present in our everyday world. By focusing your energy into positive steps to keep yourself healthy, you can turn anxiety into action and take control of your own health.
Can I guarantee that taking these steps will keep you healthy? No, I cannot. But there are no guarantees with anything, really. Even those who are fully vaccinated are seeing breakthrough cases. But one thing that I do know for certain is that there is no risk to this strategy. Building your immune system offers nothing but upside in the face of COVID-19 and the myriad of other health risks in the world.
The next time you see a PSA about hand washing and social distance or a social post about wearing a mask, remember this article and make sure that, in addition to a solid defense, you’ve got your offense in the game.
If you are seeking help in taking a more proactive approach to your overall health, or simply want some expert advice and high-quality dietary supplements to help boost immunity, the doctors of Innovative Health are here for you. Contact us today.
