During this time hopefully we are settling into some new healthy routines, cooking good food for yourself and slowing down some. This can also be a great time to focus on our immune system and adrenal health. This not only helps us to be stronger, healthier and more resilient, but also creates a strong barrier against things like this virus and others that come our way in the future. A strong immune system will not only prevent us from getting sick but also help reduce the duration of infectious diseases.
I get asked often what could help strengthen our immune system and make us less prone to get sick. Here are a few suggestions that can support you during this time.
Selenium- a mineral that we are commonly deficient in. Not only is it helpful with Thyroid health and preventing chronic disease, it helps build the immune system. It has antioxidant effects that can reduce oxidative stress produced by viral infections which helps speed recovery and reduce the severity of symptoms. There have been studies that directly link low selenium levels and increases in worsening of COVID-19 outcomes. Some good sources for Selenium are fish, seafood, brazil nuts, sunflower seeds and garlic. We only need a small amount a day,55mcg.
Vitamin D- a fat soluble vitamin that is essential for a healthy immune system to function well. It helps to regulate the production of specific antimicrobial proteins that directly kill pathogens and can help reduce infection. It also enhances the pathogen fighting effects of monocytes and macrophages (white blood cells). Low levels of Vitamin D are associated with increased risk of upper respiratory infections, including the flu and allergic asthma. There is compelling evidence that suggests optimizing Vitamin D levels can reduce the intensity of COVID-19 symptoms and other viruses. The sun is a great way to get Vitamin D. Going outside and exposing your skin 15 min twice a day is helpful. Taken as a supplement, take 5,000 IU a day, after 1-2 months get levels tested to ensure you are at healthy levels. To minimize any hazards of excessive Vitamin D, take with Vitamin K and A.
Zinc- another mineral that is needed for immune cell health and plays an important role in the inflammatory response. It’s also a mineral that we tend to be deficient in that significantly affects our immune system’s ability to function properly, resulting in an increased risk of infection and disease, especially respiratory. James A. Robb, a virologist wrote, “Zinc lozenges have been proven to be effective in blocking the coronavirus (and other viruses) from multiplying in the throat and nasopharynx." Dosage is usually 30mg day, with taking days or even a week off every few weeks. To be more exact, you could get your blood plasma levels tested.
Vitamin C- an essential nutrient which is an antioxidant that can decrease inflammation and neutralize unstable compounds called free radicals and can help prevent and reverse cell damage caused by them. This oxidative stress can negatively affect the immune health and is linked to numerous diseases. Vitamin C has been shown to reduce severity and duration of upper respiratory tract infections, including colds and flus. Studies are on the way showing promising effects on the treatment of COVID-19 with high doses of IV vitamin C. Dosages internally can be from 1,000-3,000 mg a day. Your digestive tract will let you know when it’s too much because it will cause loose stools.
Elderberry Sambucus nigra- the berries and flowers have been used for centuries for its antiviral properties, especially in respiratory viruses. It is rich in antioxidants known as anthocyanins, vitamin C, phenolic acids and flavonoids which fight free radicals that damage cells at a DNA level. Elderberry extract has been shown to shorten the duration of illnesses and lessen the severity of symptoms.
‘HEALTHLINE-ELDERBERRY BENEFITS AND DANGER
Astragalus membranaceus- an herb that is considered a Qi tonic that boosts the protective Qi and secures the exterior, which protects your body from outside bacteria and viruses. It has been used for centuries for its antiviral and apoptogenic properties. It contains saponins, flavonoids and polysaccharides, all of which improve the immune system and have anti-inflammatory and antioxidant properties. It has been shown that a regimen with Astragalus before the colder months of winter may help prevent or decrease the number of colds and upper respiratory illnesses throughout the season.
‘DRAXE-10 PROVEN BENEFITS OF ASTAGALUS ROOT’ AUGUST 2,2018
Licorice (Glycyrrhiza)- often used as an adaptogen for adrenal fatigue and stress, but it also has many other benefits for digestive issues and immune strength. In Chinese Medicine, we consider it to be a qi tonic that tonifies spleen and stomach, nourishes lungs and stops cough, moderates spasms and alleviates pain, eliminates toxins and helps to harmonize other herbs in formulas. It contains more than 20 triterpenoids and nearly 300 flavonoids. ‘Recent studies have shown that these metabolites possess many pharmacological activities such as antiviral,anti-inflammatory and antimicrobial activities.’ There is some caution with licorice with certain people with high blood pressure and with liver and kidney issues. If overused, it can increase blood pressure, reduce potassium levels, and can contribute to Edema in people with pre-existing conditions.
‘NCBI-US NATIONAL LIBRARY NATIONAL INSTITUTE OF HEALTH- The antiviral and antimicrobial activities of licorice, a widely-used Chinese herb-June 17,2015 ‘DRAXE-LICORICE ROOT BENEFITS ADRENAL FATIGUE AND LEAKY GUT’- July 27, 2018
Cordyceps Sinensis- a mushroom or fungi that has been used for centuries in Chinese medicine as a strong tonic, especially affecting the immune system and lungs. It is thought to stimulate immunity by stimulating cells and specific chemicals in the immune system. It is also considered a yang tonic that strengthens the Jing and tonifies the kidneys, dissolves phlegm and stops bleeding. Cordyceps is used for improving athletic performance, reducing the effects of aging, promoting longer life, improving liver function especially in people with hepatitis B, and used in cancer treatments.
‘PMC-TRADITIONAL USES AND MEDICINAL POTENTIAL OF CORDYCEPS SINENSES OF SIKKIM’
‘RXLIST-CORDYCEPS’
Jade Windscreen- (Yu Ping Fang San) I wanted to add this formula because it is very valuable during this time. It is used in prevention of external invasions, such as colds and flus. It is a traditional Chinese herbal formula that is composed of only 3 ingredients:
-Atractylodes Macrocephala
-Saposhnikovia Divaricata
-Astragalus Membranaceas
It supplements the wei qi (immune system), stabilizes the exterior and disperses external wind pathogens. It can be used for a weakened immune system, allergies and for prevention of colds and flus.
These are only a few that I like to have close by. There are really so many good herbs and formulas depending on the person and situation. I recommend alternating some of the herbs but keeping your Vitamin D, C, Selenium, and Zinc levels always up. If you would like more information about any of these or would like some other options and recommendations for good quality companies and products, please let me know. I would be happy to discuss and recommend some.
Don’t forget your self-care practices can also go a long way. Making sure you get enough sleep, eating a whole food-plant based diet, avoiding sugar and processed foods, going outside in nature and getting sunshine, exercising regularly and reducing stress through meditation, yoga, acupuncture and tai qi. This can all help to bring your body back in balance in Gainesville, Fl. Acupuncture not only relaxes you and allows your body to heal and handle stress better, it strengthens the immune system and supports your adrenals to help you be much more resilient, which right now is very important to get us through these unknown times.
You may have seen acupuncture in the news that discuss acupuncture for balanced wellness and the Chinese healing techniques that are available to boost wellness and treat a wide variety of ailments including acupuncture for allergies and sinus, acupuncture and asthma, acupuncture for shingles, acupuncture for sciatica, acupuncture for endometriosis, acupuncture for ulcerative colitis, acupuncture for menstrual cramps and acupuncture for pinched nerve.
I have joined with a great team of healthcare practitioners to create a wholistic health center with wholistic physical therapy, mental health counselor, nurse practitioners, massage therapists and acupuncturist to provide a well rounded clinic Gainesville, fl., to help bring our bodies in balance. Check out our website at www.gainesvilleintegrativewellnesscenter.com
I wish you the very best in peace and health. Please let me know if you have any questions.
Theresa Rizzo, A.P., Dipl. O.M
Gainesville Integrative Wellness Center
1330 NW 6th St, Suite A
Gainesville, FL. 32601
(352)284-0817