Support your Immune System - Start with the Basics

Here are some ideas from the Integrative Medicine approach to help protect you from COVID infection and support your body if you have developed COVID symptoms.

• Optimize your sleep

  • One of the functions of sleep is a chance for you immune system to work in ways that it cannot while the rest of the body is performing all of its waking activities.

  • Practice sleep hygiene- Well what does that mean? Listen to your body and create a schedule that works for you and stick to it. Ideally wake up and go to bed around the same time. Expose yourself to the sun in the am hours and get at least 30 minutes of direct sun during the day. This will also boost your vitamin D!

  • Know the power of caffeine. I love my morning cup of coffee, but I try to time it to give me that boost without disrupting my sleep cycle or overstimulating my adrenal glands into the fight or flight mode (there is enough to do that already.) Keep it to one to two cups of coffee or caffeinated tea from 9-11am to support your energy and mood. Most people do not realize that it may take 6-8 hours to fully eliminate caffeine from the body and thus even that grande coffee after lunch can keep your tossing and turning at night.

  • Get moving! Find an exercise you enjoy (in the new Zoom, socially-distant format). Covid has disrupted many of our routines, but exercise is vital for improving your quality of sleep and overall health.

  • We have all heard about the effects of blue light on our sleep, but still it is SO hard to keep off our screens when they are our source of connection. Set your screen settings to night time setting and try some cool blue light glasses as well.

Supplements for immunity

Melatonin

There is some preliminary research that melatonin which is known to have anti inflammatory effects may be protective against COVID and help reduce severity of infection. Take melatonin one hour before bedtime, ideally around 9 or 10pm. I recommend a dose of 2-5mg. If you are groggy in the morning reduce the dose. Work on supporting your own body’s natural melatonin by avoiding staring at screens in the evening, getting outdoors during the day, and exercising for at least 30-60 a day.

Vitamin D

Boosting vitamin D can help support your immune system which is so important during this time. I recommend taking 800-2000IU daily. 

Potassium

Up your Potassium Rich foods. I do not recommend a potassium supplement, though if you take a multivitamin it will most likely contain some potassium.

Vitamin C

Eat your vitamin C. In this case, research is still being conducted on the effect of Vitamin C on Covid, but the immune-boosting effects of vitamin C are well known. Taking a regular vitamin C supplement as well as eat vitamin C-rich foods can keep your immune system working well. There is also a liposomal vitamin C supplement available, which means that the vitamin is encased in fat, for increased absorption.

Vaccinations

Make sure you’re up to date with your vaccinations. Book an appointment to get your flu shot and other vaccinations today. This year’s flu vaccine contains three new strains, making it important for everyone to get, regardless of wether they received a flu shot the previous year. Some patients ask if it is too early to get the flu shot, but actually, vaccinating early ensures that you have proper antibodies before the flu is circulating. The tDAP vaccine includes a booster for whooping cough, a respiratory illness that can affect adults and cause a chronic, debilitating cough. Make sure that you have received a booster in the last ten years. If you are unsure wether you are up to date, receiving a booster is still beneficial. The pneumonia vaccine is recommended for all adults over the age of 65, as well as if you have certain medical conditions including asthma and diabetes. The shingles vaccine is covered by insurance starting at age 50 and helps prevent shingles outbreaks, which occur more commonly during times of prolonged stress.