Although we are inundated with information about the importance of vaccination, masking as well as supplements with potential immune boosting benefits, there are things we do every day which are simple, effective and overlooked when it comes to supporting a healthy immune system.
SLEEP. Sleep duration and quality are of paramount importance in overall health, but particularly in maintaining a healthy immune system. Studies have shown that if you have even just one night of poor sleep the night before a flu vaccine, that it’s efficacy drops significantly. Susceptibility to colds increases with poor sleep. As far as Covid is concerned, a review of Covid patients showed that the risks of hospitalization increased by 30% in those who regularly got only 6 or fewer hours of sleep a night. The same findings were seen in healthcare workers. One study showed that Covid vaccination was 11x less effective in those chronically sleep deprived. In addition, poor sleep impacts on kids’ exam and IQ scores and it’s been shown that shift workers have a 30% greater risk of developing diabetes, heart disease and cancer, independent of other risk factors.
In addition to restoring sleep circadian rhythms, MELATONIN has been shown to block the SARS-CoV-2 virus from entering cells. Don’t overdo it. 1-3 mg at most!
What is good sleep? As far as duration is concerned, it is well established that the optimum duration for most people is between 7-8 hours. It’s more in kids and adolescents. Quality is also important. BEING asleep is not the same as having QUALITY sleep. ALL sleep aids, with the exception of melatonin, are sedatives. They put you to sleep but none of them result in quality sleep. I have a whole section about sleep on my website.
HYDRATION. We evolved drinking water. Lots of it. Not soda, fruit juice, energy drinks, a constant flow of caffeine or “flavored” water. Our cells and physiologic activities occur in a well hydrated environment. In a study looking at hydration and vaccine efficacy, once again, those whose hydration was reduced had diminished efficacy. Only 1-2% dehydration leads to impairment of many physiologic functions including cognition as well as immune function. As we age, our body composition changes and we become less hydrated. Add to that the fact that our hydration drive diminishes, it’s not surprising that most people are walking around dehydrated. Just overnight, by breathing and perspiring, we lose a liter of body fluid. We should not be reaching for coffee first thing, but a big glass of water. Also, our swallowing function diminishes in quality and frequency with age so it’s not just important to drink more, but more often. Carry around a stainless or glass bottle and take lots of sips all day long. You will also clear nasal mucus better, decreasing the time the virus spends in your nose potentially getting you infected.
SUNLIGHT. In addition to increasing levels of vitamin D, important for many reasons in the body including calcium absorption as well as immune support, sunlight directly stimulates immune function not to mention mood. Being outside means you are moving and that is also a great thing for your health, including your immune system. Sunlight is also a great virucide. It kills viruses. That’s why we leave out masks on the dashboard of the car. Heat + sunlight kills the virus faster. Being outside also means you have better ventilation.
As far as vitamin D is concerned, low levels of this crucial hormone is associated with an increased risk of catching Covid as well as having a worse outcome. In addition to improving immune function, it also physically impacts on the virus’s ability to bind to the ACE2 receptor. It’s hard to get adequate levels of D from the sun so most people who live above the 35th parallel (Tennessee and above), should at least get levels checked and should probably supplement (D3). Shoot for optimal levels (50ish) rather than just normal (>30).
EXERCISE. Movement is important in so many ways, it’s hard to know where to start. As far as Covid is concerned, one study showed that those who were not regular exercisers in the previous 2 years, were 3x more likely to die from Covid 19 than regular exercisers. A new British study showed that regular exercise reduces your risks of contracting Covid, having a serious case of it if you do get infected as well as having significantly reduced risk of death. Strength training alone was good, regular aerobic exercise was better but the combination of the two had a greater than additive effect, with a 27% lower risk of contracting Covid and a 60% lower risk of severe Covid symptoms. It enhances immune surveillance, our ability to identify and neutralize pathogens including cancer cells, and it reduces systemic inflammation, an overreaction to the infection. In addition regular exercise reduces the age-related degradation in immune function, known as immune senescence. It also has an impact on mood, which also affects immune function.
You don’t have to spend hours on the treadmill, or in the gym. Simply going for a short walk enhances immune function. But also remember that spending some time exercising will not counteract sitting around at a desk or on the couch all day. Constant movement and activity is the key. Exercising more is actually not a good way to lose weight either. You can’t out-exercise your mouth!
STRESS REDUCTION. In a study of almost 500,000 Covid patients admitted to over 800 different hospitals, the #1 risk factor for death was obesity, which was at 42% before the pandemic and certainly has increased since it began. #2 however, were anxiety and fear-related disorders. We have known for a long time that chronic stress is very deleterious and contracting and surviving Covid is no different. Chronic fear and stress impact significantly on the immune system, causing chronic, low grade inflammation throughout the body.
Social isolation is a common cause for increased anxiety and stress. Get out and be with people, safely. We are social creatures.
Turn off the news feeds. 90% of the news is negative anyway. Most of the rest of the world has a 60/40 split. We love bad news but it makes us anxious and depressed. There is a lot these days in the news media about how deleterious Instagram is. This is not social media. It’s antisocial media.
Exercise, be in nature, meditate, pray, volunteer, join a social group… There are many ways to reduce stress.
EAT MORE PLANTS! A study on doctors found that those following a low carb, high protein diet (Paleo, Keto, Atkins, Carnivore…) had a 4x the risk of contracting Covid. In another study, people following a vegetarian diet reduced the severity of Covid infections by 73%. Plants have significantly greater amounts of vitamins and minerals, provide thousands of protective phytonutrients (plant compounds which protect them and have been shown to protect us as well) and are the only source of fiber. There is NO fiber in animal products! 70% of our immune function is in our gut and the single most important determinant of gut health is the amount and variety of plants you consume. More plants and less animal products = healthier immune system.
Although there are a lot of “superfoods” out there, one particular standout when it comes to your immune system are mushrooms. And the great news is that you don’t need all the fancy, medicinal mushrooms. The simple button mushroom is the healthiest, and fortunately cheapest and most abundant. As an aside, portobello mushrooms are simply button mushrooms which are allowed to grow bigger. I’ve heard it described like this “button mushrooms, which are white, are the toddlers; cremini mushrooms, which are brown, are the teenagers; and portobellos, which are brown and much larger versions of their younger selves, are the adults”. Just make sure to cook them. All mushrooms do contain toxins, inactivated by even a little bit of cooking. A few raw slices on a salad are fine.
VITAMIN C. Long known for its immune boosting effects, it is particularly good at also reducing the overactive inflammatory response. It is always better to get your vitamin C from natural sources like citrus fruits, but the highest concentration of Vitamin C comes from Amla (Indian Gooseberry), Camu Camu (an Amazonian fruit) and the Acerola cherry. Other sources of vitamin C include:
- Broccoli, Brussels sprouts, and cauliflower.
- Green and red peppers.
- Spinach, cabbage, turnip greens, and other leafy greens.
- Sweet and white potatoes.
- Tomatoes and tomato juice.
- Winter squash.
There is a lot we can do to help ourselves aside from vaccinating, masking and distancing. We are not helpless bystanders and have control over our lives.
Stay safe and be well.
AC