Our
recommendation:
As well as the usual flu-fighting precautions (hand washing, coughing protocol,
and so forth), these
nine steps will help develop and maintain a robust and fighting-fit immune
system.
2. Minimize
sugars, sweet drinks, fruit juice, and refined grains. These high starch/high
carbohydrate foods contribute to abnormal sugar metabolism, including type 2
diabetes and prediabetes. Type 2
diabetes, in turn, is associated with depressed immunity and vulnerability to
severe complications from influenza and a host of other maladies.
3. Eat
high-quality protein. Your immune system
runs on protein, so make sure you include beans, whole grains, fish (especially
oil rich fish such as salmon, herring, sardines and tuna), poultry, eggs,
cultured dairy (yogurt, kefir and cheese), and unprocessed meat (beef, lamb,
and pork).
4. Culture
a healthy microbiome, a diverse range of good bugs in your intestines
(gut). Your microbiome is dependent on
eating a wide range of whole foods to "feed" your gut, of which whole
grains may be the most important. Eat
cultured foods such as plain yogurt and kefir, and traditional fermented foods
like fresh sauerkraut -- but remember that most whole foods are also loaded
with probiotics. Apple cider vinegar (1–2
tablespoons per day in salad dressing or in a glass of water or sparkling
water) also helps the microbiome. We
recommend that you do not take probiotic supplements: they can actually have a
harmful effect by narrowing the diversity of the gut bugs.
5. Exercise!
The contribution of exercise to immunity and overall health is poorly
appreciated. Need antioxidants?
Exercise! Need
anti-inflammatories? Exercise! Want to cut your risk of influenza? Exercise!
Want to reverse your type 2 diabetes or type 2 diabetes? Exercise! Many exercise recommendations exist: include
something two or three times a day, even if only for 5–10 minutes each time,
upper and lower body, and get a bit short of breath and sweaty. Skip rope,
climb stairs, go for a brisk walk, toss a medicine ball, use a rowing machine.
. . find something that works for
you.
6. Sleep is an essential nutrient our bodies can’t store, and is restorative to every aspect of our immune systems. Schedule 7 – 9 hours nightly, especially if you’re concerned about getting sick.
7. Heat,
as in regular deep hot baths (for 15–30 minutes daily) or saunas (5–10 minutes
a few times per week) seem to improve cardiovascular risk, mood, blood sugar,
and help with weight management. The
important factor may be the transient increase in core body temperature
activating the immune system.
8. Sunlight seems to boost the immune system, too. (Admittedly, here in Portland it is not a dependable source for much of the year; for other sources see our handout Calcium, Vitamin D, and Osteoporosis.) We recommend a few minutes (5-15) of direct, non-burning midday sunlight on sunny days, with as many square inches of skin exposed as possible, without sunscreen. This helps produce vitamin D and probably many other metabolic benefits.
9. Finally, consider cutting back on screen time: it not only makes it
harder to do the previous 8 steps, but it also exposes us to an unhealthy level
of news about the Coronavirus!
What if you do get the flu, or symptoms that you suspect could be the coronavirus?
What if you do get the flu, or symptoms that you suspect could be the coronavirus?
It would probably be wise to contact
your physician, especially if you are in a high risk group due to your health
history, known exposure, or recent travel to a high-risk area. Meanwhile,
read our Cold,
Flu, and Sinusitis handout for treatment tips, useful information about natural remedies and
pharmaceutical options – and even recipes!
More resources
For more immune-boosting ideas and
recipes read Good Food, Great Medicine
4th edition, especially the prescription on pages 22–23. For more information about the flu, a couple
of online resources are: uptodate.com/patients and cdc.gov.
Miles
Hassell MD
