Post by Beth on Mar 13, 2020 20:55:10 GMT
With absolutely no clinical expertise (I am never qualified to give professional medical advice, and don't plan to change that), below is a synthesis of my personal suggestions for getting your immune system in the most optimal condition. These are shared in hopes that if you do get exposed to COVID-19, you'll either fight it off, or recover as quickly and gently as possible, and develop some great antibodies in the process.
What weakens immunity?
There are genetic differences that affect our immune systems, and immune systems, as with other systems in our body, tend to eventually weaken as we age. However, there are also four primary social causes that account for deficiencies in immunity, and these are: a) malnutrition, b) stress and trauma including from enduring oppression and violence, c) fatigue, often caused by overwork or lack of basic safety, and d) exposure to toxins.
It's important to note that malnutrition -- though disproportionately present among people who are food insecure and low-income, can still show up in people with more economic privilege who have plenty to eat -- in part because food quality in the U.S. and many parts of the world is not what it needs to be. That is, you can be malnourished even if you're never going hungry.
What strengthens immunity?
Some answers include rest, clean water, activities that promote good mental health, physical exercise (both aerobic and anaerobic, ideally), safety and stability, and clean, nutrient-rich food. Even without malnutrition, however, for almost everyone, to some degree, stress and trauma, fatigue, and toxic exposure are a potent damaging combination, and tend to shorten our lifespans. So rest, water, mental health resources, basic safety, exercise and food are all vital, but not enough in most instances to fully mitigate the damage that our social world does to our health. We can do more through supplementing in the form of herbs, vitamins and minerals, and other nutrients that can be extracted in some concentrated form. We can also do some healing through complementary care, especially body work. And we need mental health care in some form, whether it's through formal healthcare systems, or community-based supports, in order to reduce the impact of traumatic stress.
My top 12 recommendations:
1) Nap: To whatever extent the world will allow, structure your day so that it is possible to nap, even if it's for 30 minutes or less. We repair damage to the systems of our body when we sleep, and even if we generally sleep well and long enough at night generally, we can use the extra healing time during the day.
2) Water: A general baseline for determining how much water we individually need is to take our weight in pounds, divide that number in half, and that's roughly the number of ounces of water we need as a bare minimum. So if you weighed 160 lbs, your water baseline would be 80 oz. Add more to counteract the dehydrating effects of alcohol and caffeine, or if you are taking multiple prescription medications, eating a lot of junk food, or dealing with severe stress. A good maximum is 150 oz a day (more than a gallon), as much more than that will usually over-tax the kidneys.
3) Organic, liquid nutrition: No matter how much good food you take in, it won't be much more than basic fuel if your digestive system isn't able to process it fully, and optimal immunity requires a lot of nutrients. The toxins in inorganic food strain the liver and other organs involved in digestion, and that will ultimately mean that your digestive system is not as strong. While most of us do best eating solid food as well, in part to ensure we get plenty of fiber, liquid nutrition gives our organs a little more rest, as there's less work to do to break it down into its nutrient components. So having some of your nutrition be both organic and liquid is optimal to maximize nutrient absorption and keep from tiring out your digestive system. Weak digestion rapidly turns into weak immunity -- we get sick when we're not able to nourish ourselves well.
My daily routines include:
a) 10-15 oz of cold-pressed organic green juice. I like just green veggies, but some folks want a little sweetness, and will choose green drinks with some fruit as well. The brands I typically buy (in health food stores) are Suja, or Evolution. Cold-pressed is important -- because it preserves nutrients that can otherwise be destroyed when juicing.
b) organic soup, fully pureed, and containing green veggies, and ideally fresh herbs. When I don't have time to cook, I buy Imagine Organic's "Super Greens" soup. When I do have time, I make my own concoctions. I made a big pot last weekend with unsweetened almond milk, kale, maitake mushrooms, celery, carrot, cauliflower, ginger, lots of garlic and fennel, and it's been delicious. I added some onion powder, salt, just a little olive oil, and a little agave nectar for flavor.
c) about 20 oz per day (half in the morning, half at night) of an organic herb, greens, and protein smoothie. My protein powder is Garden of Life Organic Raw Meal, which isn't my favorite in terms of flavor, but makes me feel more energetic and strong than anything else I've tried. I always use fresh ginger, and flax seeds, and a blend of dry herbs, including maca, cordyceps, ashwaghanda, milk thistle, and hawthorn berry -- all of which are very rich in nutrients, and help detoxify the body. I particularly recommend milk thistle to help support the liver, hawthorn berry to strengthen the cardiovascular system, and ashwagandha to recuperate from the physiological harms of traumatic stress, but all 5 of these are herbs with multiple associated benefits (and allergic reactions are very rare). When I have it, I also add fresh cilantro (which is great for helping to clean out heavy metals), and fresh basil and/or mint leaves. At the moment, I'm putting a slice of raw beet into my smoothie blend as well. My greens vary between kale, chard, and spinach, and again I use unsweetened almond milk as my liquid base, though water or other healthy unsweetened liquids work too.
I don't add sweeteners of any kind, but I do add a spoonful of sunflower seed butter, which helps cover the less palatable flavors very well. I'm presently out of my favorite Sri Lankan cinnamon (also known as true cinnamon, sweet cinnamon, Ceylon cinnamon, cinnamonum verum, or cinnamonum zeylanicum), but will be adding that back in soon.
4) Fiber: A lot of harmful and unfriendly bacteria want to hang out in our intestines (among other areas of our body), and the more hostile bacteria we hold in our bodies, the more work we create for our immune system. Fiber is vital for helping to keep our intestines clear, and move waste out so that our intestines can continue the work of digesting the new food we eat thoroughly, rather than have too much of it pass through only partially digested. Other than leafy greens, lentils are fantastic -- as one of the most fibrous beans, and I'm also a fan of making (hot) oat bran cereal, as oat bran is higher in fiber and protein than oatmeal, but can be cooked the same way. You can sweeten it or use fruit, though I also like it savory, with a little garlic salt, and will also throw in dried goji berries sometimes, which plump up when you cook it.
5) Organic herbs and spices in cooking: I've already mentioned some great ones (garlic, ginger, fennel, cilantro, basil, mint, cinnamon), and will add turmeric, rosemary, and black pepper to the list, as herbs with especially healing properties. Cardamom and fenugreek can also be helpful, as can cumin, oregano and caraway seeds. Organic is absolutely vital here! People often don't prioritize shopping organic when purchasing spices, on the assumption that since we use such small amounts, it would be less significant. But herbs and spices can be some of our best digestive aids, and the helpful properties in them can be diminished or destroyed by chemical fertilizer, genetic modification, irradiation, or pesticides, insecticides and fungicides. So when deciding whether to prioritize shopping organic, spices and cooking herbs should actually be around the top of your list. Check out my two-part podcast on organic standards for more background.
6) Stretching: Toxins can build up in our tissues, and simple, gentle movements help get everything moving so that we can flush them out through our bodily fluids. Stretching can therefore help reduce infection risks indirectly, by easing the burden on our immune system posed by toxins, and improving circulation. I've been stepping up my practices in this area, and now stretch three times a day -- once through a 15 minute chair yoga routine, and twice through a series of 11 different exercises that support different joints and help loosen up my back.
7) Apple cider vinegar: ACV doesn't agree with everyone, but for most of us, it's a good resource for wellness, and if the bottle says it has "mother", what this means is that it's rich in pro-biotics. Don't burn your throat trying to chug it or shoot it. It's fine to dilute in water, or work into other beverages, or use in salad dressing.
8) Mustard: Organic mustard (the condiment!) is a natural metabolic booster, meaning that it encourages the body to turn food into more energy. Fatigue tends to make our metabolism sluggish, which again means that we don't digest well, have less energy to exercise, don't think as rapidly, and get less done, which all generates more stress. So if you like mustard, eat it frequently -- you can have a fair bit, and it helps us feel a little more energized by the food we eat, which makes it easier to function and do helpful things for ourselves that support our immune systems, and reduce stress.
9) Acupressure: For those who like acupuncture, of course it's great to be treated by a healing professional. But since it's not realistic for most of us to get acupuncture every day, and since acupressure is convenient, free, something you can do yourself often -- it's also a terrific resource. There are a number of different digital guides (with photos or diagrams) to show you where acupressure points that support immunity (or digestion, or stress relief) are located, so I think it's fine to explore different ones and see how you feel. An example is here.
10) Minimize excess sugar and simple carbohydrates: We mostly hear about sugar and carbs in terms of weight and conditions like diabetes and hypo or hyperglycemia. But here's how they tie into immunity. Unhealthy, predatory bacteria love to eat sugar, and simple carbs are turned into sugar by our digestive system, so they count too. So if you load your body with sugar, it's like feeding time for bacteria that want to infect the systems of your body. You're giving them what they love, and they grow, replicate, get stronger, and can generate (bacterial) respiratory illnesses, urinary tract infections, yeast infections, can give you intestinal conditions, and generally make your body weaker. All of this over-works your immune system, so that it's more tired, and less responsive, and then when a virus shows up, it's a lot less prepared for it, and you remain sick longer or heal with more difficulty, whether it's a cold, the flu, or COVID-19 at stake.
For many of us, sugar is pleasurable, and I respect that, because pleasure is actually very important to well-being! So if you don't want to phase it out completely, when worried about something like an energetic virus especially, this is a good time to at least scale back. Personally, my recent limit is to not eat anything in the vein of a dessert more than twice per month. On the other hand -- many fruits are just fine in moderate quantities, because the fiber and other nutrients built into the fruit have benefits that far outweigh the taxing effects of the sugar. I eat a little fruit every day, sometimes berries, and often citrus or apples -- which are an especially helpful fiber source. The aim should be to minimize processed foods with gratuitous sugar, sweeteners, and desserts.
Simple carbs are tough, because they're built into so much of our world, across many cultural traditions. No one needs to be thoroughly free of carbs -- they're an energy source and a building block in our body. A good agenda is to shift at least somewhat from more simple carbs like refined flour, white rice, starchy vegetables like potatoes, and in the direction of complex carbs like beans, and many vegetables and some fruits. Fibrous, nutrient rich grains like quinoa and multi-grain bread and brown rice agree well with some folks, and others do best minimizing grain intake entirely. Like anything else, it helps to try different ways of eating and then to notice what seems to make you feel best.
11) No alcohol. Seriously -- it doesn't have to be forever, but if you're worried about boosting immunity, the last thing you want to do is over-tax your liver and dehydrate yourself, and that's part of how alcohol works in the body. It's a poison, and it works against healthy immunity.
12) Vitamins and supplements: There are a multitude of products, and many of them are not that helpful. A general rule is that synthetic/chemical supplements are the least helpful, and occasionally harmful. There are a number of reasons, but a key thing to remember is that even when a synthetic/artificial supplement works as intended, our bodies tend to have a pretty hard time absorbing them, so a lot of it goes to waste, and just creates more work for our digestive system. So a good goal is to look for products that are food sourced, and when possible, certified organic, as that ensures that your supplement won't contain genetically modified vitamins and minerals that don't work as well. Read more here about how to identify whether a supplement ingredient is food-based or artificial, when reading an ingredient label.
I take 12 different supplements, but I built up to that. If you aren't used to it, and started tomorrow, most likely it would upset your stomach, and then a lot of it would wind up going to waste. So I tend to add supplements one at a time, and I don't just keep adding -- if I really want to take something new, I'll usually subtract something, or try to find something that combines them. Too many pills are too hard for our digestive system to absorb. Some people don't tolerate tablets and capsules much at all, and if so, it's best to explore powder or liquid options, or possibly "gummies" -- though those do have a little sugar typically. It's important not to take individual vitamins and minerals without also taking a multi-vitamin, because high quantities of some nutrients by themselves can create a deficiency in something else. For instance, if you constantly take B vitamins, and never take vitamin C, you can actually become vitamin C deficient, because they work synergistically, and the extra B vitamins will quickly use up all the vitamin C in your diet, at which point you become depleted. So a multi-vitamin ensures you have a baseline amount of everything essential, and then you can add other things as you think best. Other than a multi-vitamin, my top immunity-boosting recommendations for most people are vitamin C, Coenzyme Q10 (either in raw form, or else it should say ubiquinol, not ubiquinone), and vitamin D. My favorite brand(s) are generally Vitamin Code, and Garden of Life, which are part of the same line. Unfortunately they've now been bought out by Nestle -- so I'm keeping an eye on the products I use to make sure they don't start changing the composition.
I hope you find something useful here, and take great care.
What weakens immunity?
There are genetic differences that affect our immune systems, and immune systems, as with other systems in our body, tend to eventually weaken as we age. However, there are also four primary social causes that account for deficiencies in immunity, and these are: a) malnutrition, b) stress and trauma including from enduring oppression and violence, c) fatigue, often caused by overwork or lack of basic safety, and d) exposure to toxins.
It's important to note that malnutrition -- though disproportionately present among people who are food insecure and low-income, can still show up in people with more economic privilege who have plenty to eat -- in part because food quality in the U.S. and many parts of the world is not what it needs to be. That is, you can be malnourished even if you're never going hungry.
What strengthens immunity?
Some answers include rest, clean water, activities that promote good mental health, physical exercise (both aerobic and anaerobic, ideally), safety and stability, and clean, nutrient-rich food. Even without malnutrition, however, for almost everyone, to some degree, stress and trauma, fatigue, and toxic exposure are a potent damaging combination, and tend to shorten our lifespans. So rest, water, mental health resources, basic safety, exercise and food are all vital, but not enough in most instances to fully mitigate the damage that our social world does to our health. We can do more through supplementing in the form of herbs, vitamins and minerals, and other nutrients that can be extracted in some concentrated form. We can also do some healing through complementary care, especially body work. And we need mental health care in some form, whether it's through formal healthcare systems, or community-based supports, in order to reduce the impact of traumatic stress.
My top 12 recommendations:
1) Nap: To whatever extent the world will allow, structure your day so that it is possible to nap, even if it's for 30 minutes or less. We repair damage to the systems of our body when we sleep, and even if we generally sleep well and long enough at night generally, we can use the extra healing time during the day.
2) Water: A general baseline for determining how much water we individually need is to take our weight in pounds, divide that number in half, and that's roughly the number of ounces of water we need as a bare minimum. So if you weighed 160 lbs, your water baseline would be 80 oz. Add more to counteract the dehydrating effects of alcohol and caffeine, or if you are taking multiple prescription medications, eating a lot of junk food, or dealing with severe stress. A good maximum is 150 oz a day (more than a gallon), as much more than that will usually over-tax the kidneys.
3) Organic, liquid nutrition: No matter how much good food you take in, it won't be much more than basic fuel if your digestive system isn't able to process it fully, and optimal immunity requires a lot of nutrients. The toxins in inorganic food strain the liver and other organs involved in digestion, and that will ultimately mean that your digestive system is not as strong. While most of us do best eating solid food as well, in part to ensure we get plenty of fiber, liquid nutrition gives our organs a little more rest, as there's less work to do to break it down into its nutrient components. So having some of your nutrition be both organic and liquid is optimal to maximize nutrient absorption and keep from tiring out your digestive system. Weak digestion rapidly turns into weak immunity -- we get sick when we're not able to nourish ourselves well.
My daily routines include:
a) 10-15 oz of cold-pressed organic green juice. I like just green veggies, but some folks want a little sweetness, and will choose green drinks with some fruit as well. The brands I typically buy (in health food stores) are Suja, or Evolution. Cold-pressed is important -- because it preserves nutrients that can otherwise be destroyed when juicing.
b) organic soup, fully pureed, and containing green veggies, and ideally fresh herbs. When I don't have time to cook, I buy Imagine Organic's "Super Greens" soup. When I do have time, I make my own concoctions. I made a big pot last weekend with unsweetened almond milk, kale, maitake mushrooms, celery, carrot, cauliflower, ginger, lots of garlic and fennel, and it's been delicious. I added some onion powder, salt, just a little olive oil, and a little agave nectar for flavor.
c) about 20 oz per day (half in the morning, half at night) of an organic herb, greens, and protein smoothie. My protein powder is Garden of Life Organic Raw Meal, which isn't my favorite in terms of flavor, but makes me feel more energetic and strong than anything else I've tried. I always use fresh ginger, and flax seeds, and a blend of dry herbs, including maca, cordyceps, ashwaghanda, milk thistle, and hawthorn berry -- all of which are very rich in nutrients, and help detoxify the body. I particularly recommend milk thistle to help support the liver, hawthorn berry to strengthen the cardiovascular system, and ashwagandha to recuperate from the physiological harms of traumatic stress, but all 5 of these are herbs with multiple associated benefits (and allergic reactions are very rare). When I have it, I also add fresh cilantro (which is great for helping to clean out heavy metals), and fresh basil and/or mint leaves. At the moment, I'm putting a slice of raw beet into my smoothie blend as well. My greens vary between kale, chard, and spinach, and again I use unsweetened almond milk as my liquid base, though water or other healthy unsweetened liquids work too.
I don't add sweeteners of any kind, but I do add a spoonful of sunflower seed butter, which helps cover the less palatable flavors very well. I'm presently out of my favorite Sri Lankan cinnamon (also known as true cinnamon, sweet cinnamon, Ceylon cinnamon, cinnamonum verum, or cinnamonum zeylanicum), but will be adding that back in soon.
4) Fiber: A lot of harmful and unfriendly bacteria want to hang out in our intestines (among other areas of our body), and the more hostile bacteria we hold in our bodies, the more work we create for our immune system. Fiber is vital for helping to keep our intestines clear, and move waste out so that our intestines can continue the work of digesting the new food we eat thoroughly, rather than have too much of it pass through only partially digested. Other than leafy greens, lentils are fantastic -- as one of the most fibrous beans, and I'm also a fan of making (hot) oat bran cereal, as oat bran is higher in fiber and protein than oatmeal, but can be cooked the same way. You can sweeten it or use fruit, though I also like it savory, with a little garlic salt, and will also throw in dried goji berries sometimes, which plump up when you cook it.
5) Organic herbs and spices in cooking: I've already mentioned some great ones (garlic, ginger, fennel, cilantro, basil, mint, cinnamon), and will add turmeric, rosemary, and black pepper to the list, as herbs with especially healing properties. Cardamom and fenugreek can also be helpful, as can cumin, oregano and caraway seeds. Organic is absolutely vital here! People often don't prioritize shopping organic when purchasing spices, on the assumption that since we use such small amounts, it would be less significant. But herbs and spices can be some of our best digestive aids, and the helpful properties in them can be diminished or destroyed by chemical fertilizer, genetic modification, irradiation, or pesticides, insecticides and fungicides. So when deciding whether to prioritize shopping organic, spices and cooking herbs should actually be around the top of your list. Check out my two-part podcast on organic standards for more background.
6) Stretching: Toxins can build up in our tissues, and simple, gentle movements help get everything moving so that we can flush them out through our bodily fluids. Stretching can therefore help reduce infection risks indirectly, by easing the burden on our immune system posed by toxins, and improving circulation. I've been stepping up my practices in this area, and now stretch three times a day -- once through a 15 minute chair yoga routine, and twice through a series of 11 different exercises that support different joints and help loosen up my back.
7) Apple cider vinegar: ACV doesn't agree with everyone, but for most of us, it's a good resource for wellness, and if the bottle says it has "mother", what this means is that it's rich in pro-biotics. Don't burn your throat trying to chug it or shoot it. It's fine to dilute in water, or work into other beverages, or use in salad dressing.
8) Mustard: Organic mustard (the condiment!) is a natural metabolic booster, meaning that it encourages the body to turn food into more energy. Fatigue tends to make our metabolism sluggish, which again means that we don't digest well, have less energy to exercise, don't think as rapidly, and get less done, which all generates more stress. So if you like mustard, eat it frequently -- you can have a fair bit, and it helps us feel a little more energized by the food we eat, which makes it easier to function and do helpful things for ourselves that support our immune systems, and reduce stress.
9) Acupressure: For those who like acupuncture, of course it's great to be treated by a healing professional. But since it's not realistic for most of us to get acupuncture every day, and since acupressure is convenient, free, something you can do yourself often -- it's also a terrific resource. There are a number of different digital guides (with photos or diagrams) to show you where acupressure points that support immunity (or digestion, or stress relief) are located, so I think it's fine to explore different ones and see how you feel. An example is here.
10) Minimize excess sugar and simple carbohydrates: We mostly hear about sugar and carbs in terms of weight and conditions like diabetes and hypo or hyperglycemia. But here's how they tie into immunity. Unhealthy, predatory bacteria love to eat sugar, and simple carbs are turned into sugar by our digestive system, so they count too. So if you load your body with sugar, it's like feeding time for bacteria that want to infect the systems of your body. You're giving them what they love, and they grow, replicate, get stronger, and can generate (bacterial) respiratory illnesses, urinary tract infections, yeast infections, can give you intestinal conditions, and generally make your body weaker. All of this over-works your immune system, so that it's more tired, and less responsive, and then when a virus shows up, it's a lot less prepared for it, and you remain sick longer or heal with more difficulty, whether it's a cold, the flu, or COVID-19 at stake.
For many of us, sugar is pleasurable, and I respect that, because pleasure is actually very important to well-being! So if you don't want to phase it out completely, when worried about something like an energetic virus especially, this is a good time to at least scale back. Personally, my recent limit is to not eat anything in the vein of a dessert more than twice per month. On the other hand -- many fruits are just fine in moderate quantities, because the fiber and other nutrients built into the fruit have benefits that far outweigh the taxing effects of the sugar. I eat a little fruit every day, sometimes berries, and often citrus or apples -- which are an especially helpful fiber source. The aim should be to minimize processed foods with gratuitous sugar, sweeteners, and desserts.
Simple carbs are tough, because they're built into so much of our world, across many cultural traditions. No one needs to be thoroughly free of carbs -- they're an energy source and a building block in our body. A good agenda is to shift at least somewhat from more simple carbs like refined flour, white rice, starchy vegetables like potatoes, and in the direction of complex carbs like beans, and many vegetables and some fruits. Fibrous, nutrient rich grains like quinoa and multi-grain bread and brown rice agree well with some folks, and others do best minimizing grain intake entirely. Like anything else, it helps to try different ways of eating and then to notice what seems to make you feel best.
11) No alcohol. Seriously -- it doesn't have to be forever, but if you're worried about boosting immunity, the last thing you want to do is over-tax your liver and dehydrate yourself, and that's part of how alcohol works in the body. It's a poison, and it works against healthy immunity.
12) Vitamins and supplements: There are a multitude of products, and many of them are not that helpful. A general rule is that synthetic/chemical supplements are the least helpful, and occasionally harmful. There are a number of reasons, but a key thing to remember is that even when a synthetic/artificial supplement works as intended, our bodies tend to have a pretty hard time absorbing them, so a lot of it goes to waste, and just creates more work for our digestive system. So a good goal is to look for products that are food sourced, and when possible, certified organic, as that ensures that your supplement won't contain genetically modified vitamins and minerals that don't work as well. Read more here about how to identify whether a supplement ingredient is food-based or artificial, when reading an ingredient label.
I take 12 different supplements, but I built up to that. If you aren't used to it, and started tomorrow, most likely it would upset your stomach, and then a lot of it would wind up going to waste. So I tend to add supplements one at a time, and I don't just keep adding -- if I really want to take something new, I'll usually subtract something, or try to find something that combines them. Too many pills are too hard for our digestive system to absorb. Some people don't tolerate tablets and capsules much at all, and if so, it's best to explore powder or liquid options, or possibly "gummies" -- though those do have a little sugar typically. It's important not to take individual vitamins and minerals without also taking a multi-vitamin, because high quantities of some nutrients by themselves can create a deficiency in something else. For instance, if you constantly take B vitamins, and never take vitamin C, you can actually become vitamin C deficient, because they work synergistically, and the extra B vitamins will quickly use up all the vitamin C in your diet, at which point you become depleted. So a multi-vitamin ensures you have a baseline amount of everything essential, and then you can add other things as you think best. Other than a multi-vitamin, my top immunity-boosting recommendations for most people are vitamin C, Coenzyme Q10 (either in raw form, or else it should say ubiquinol, not ubiquinone), and vitamin D. My favorite brand(s) are generally Vitamin Code, and Garden of Life, which are part of the same line. Unfortunately they've now been bought out by Nestle -- so I'm keeping an eye on the products I use to make sure they don't start changing the composition.
I hope you find something useful here, and take great care.
