It seems almost inevitable that you will be exposed to and possibly become infected with COVID-19 and more recently the current ‘flu’ virus. The purpose of this blog is to give you some strategies you can start implementing immediately.
I have been inundated with concerned clients so thought this might be timely for both my clients, their families and friends.
The information based on recent research and over 30 years of clinical experience as a Naturopath, Western Herbalist and Medical Scientist. Your individual circumstances may require more personalised strategies.
This does not replace your doctor’s advice and of course if you have symptoms contact the hotline 1800 020 080
- Dietary Strategies – Eat well!
There is evidence to support that a healthy gut microbiome is important to reduce severity of infection and improved immune response.https://gut.bmj.com/content/70/11/2096.long?fbclid=IwAR1vmW_p6SowfxoDJvhCByz2bVjTFaUxxi3f552WLWNJOy8mC_-j5MmlwNU
A wide variety of foods is recommended. I recommend you aim for at least 40 different fibre rich foods each week – vegetables, fruits, nuts, seeds, grains and fibres will support the bacteria that are involved with the way our body responds to infections. If you have symptoms of imbalance – bloating, constipation, reflux or loose bowels it is a sign that all is not well and seeking support of a trained professional who can treat food allergies, infections or inflammation may be warranted.
https://www.medscape.com/viewarticle/943939
My general tips include:
-Fresh fruit, salad or veggies with EVERY meal. This could look like blueberries with breakfast, salad at lunch and some veggies with your dinner; or fruit in between or after a meal. This should ensure good vitamin C, carotenoids and antioxidants that are beneficial for optimal immune function.
-Make this vinegar recipe and add to salads, on steamed veggies or take straight!
4 Thieves Vinegar recipe to use as a dressing on salads & steamed veggies (or drink straight if you’re brave):
-Eat Zinc containing foods especially oysters & red meat. Nuts and seeds (especially pumpkin seeds) contain reasonable levels
-Incorporate plenty of garlic and fresh herbs. Turmeric is anti-inflammatory and is best cooked with oil and pepper to derive maximum benefit.
– Drink plenty of water (preferably filtered) that includes herbal teas, broths, mineral water to keep your kidneys functioning optimally.
-incorporate prebiotic and probiotic food to support good gut health: You can supplement with a probiotic every day with at least 20 billion cfu of mixed strains lactobacillus and bifidus species.
-Avoid processed foods, sugary and junk foods
2. Lifestyle and Exercise: Regular movement is essential for every aspect of good health. If it’s outside, you get the added bonus of a dose of Vitamin D which helps your immunity. Exercise assists stress, cardiovascular, bone, brain and lung health as well as metabolism. You may need to change your routine if you attend gym classes in a confined space; but walking, cycling, swimming, doing Zumba in front of your TV or attending outdoor group fitness classes may be the thing! There is free online yoga classes with Adrienne at https://yogawithadriene.com/free-yoga-videos/
Gargling with Green tea is actually backed by science. It decreases infection rates from flu and colds. Read the study at https://www.ncbi.nlm.nih.gov/pubmed/?term=16970537
Heat seems to help as well – consider hot saunas and steam inhalations.
Essential Oils can be useful to help prevent infection – a drop or 2 can be placed on a hanky and sniffed in high risk areas, burnt in an infuser, used as a steam inhalation or placed under a face mask. Consider essential oils of Eucalyptus, Tea Tree, Rosemary, Oregano, Thyme and Cinnamon. A colleague Claire Lamicela (Aromatherapist) makes up her own ‘immune’ blend 10ml for $30 plus postage and can be contacted on 0400 584 598 or claire@innerclarity.com.au https://innerclarity.com.au/
Hand Sanitiser Recipe – 1 Cup of Alcohol + 1 Teaspoon of Tea Tree Oil + 2 Teaspoons of Glycerine
3. Herbal Immune Support:
There are specific herbs to improve immunity, those with anti-viral properties and anti-inflammatory effects. However there is also some controversy recommending some herbs during an active infection due to concern about them increasing the possibility of a ‘cytokine storm’ – in effect an aggravation of the inflammatory cascade, which you don’t want (see below ‘for nerds). My recommendation is to seek specific advice from a qualified herbalist, as some herbs are contraindicated in certain conditions.
Two top herbals used preventatively in COVID-19 used in 23 provinces in China contain Astragalus & Liquorice (4). Western herbs shown to be active against SARS-Cov 2 (COVID 19), (in tests tubes and humans) include Baical Skullcap (containing scutellarein that inhibits SARS-Cov enzymes), Sweet Wormwood (Artemisia annua that demonstrates anti SARS effect from screening analysis); Bupleurum (prevents early stage infection, including attachment and penetration) & Andrographis (anti-viral). Medicinal mushrooms have some supporting evidence and Elderberry and St. John’s Wort have antiviral properties.
Immune supportive herbs include Echinacea and Olive leaf. Medicinal Mushroom blends are my current favourite that help balance the immune system, that include Shiitake and Reishi (ensure product contains good beta-D-glucans levels and it mentions the actual mushrooms it contains on the label).
If there is a pre-existing lung conditions, some herbs that ‘tonify’ the lungs would be suggested, including Grindelia (if there is thick adherent mucus), Elecampane (green thick mucus). Other herbs mentioned to be of possible interest include Golden Seal, Isatis & Thyme.
Any herbal formulae should be individualised, and there are some contraindications for some herbs in some people e.g. Licorice can exacerbate high blood pressure.
The very discerning Cochrane Reviews (these are systematic reviews of primary research in human health care and health policy, and are internationally recognised as the highest standard in evidence-based health care) assessed the research on using traditional Chinese Medicines for influenza at https://www.cochrane.org/CD004559/ARI_chinese-medicinal-herbs-for-influenza. The authors’ conclusions were that “Most Chinese medical herbs in the included studies showed similar effects to antiviral drugs in preventing or treating influenza. Few were shown to be superior to antiviral drugs. No obvious adverse events were reported in the included studies. However, current evidence remains weak due to methodological limitations of the trials. More high-quality RCTs with larger numbers of participants and clear reporting are needed”
4. Manage Stress and Sleep well!
This is hard as every time you turn on the radio, TV, look at Social Media or speak to anyone, COVID-19 is the hot topic. Amidst the craziness of people lining up for guns in the USA and pushing over elderly people in supermarkets people are generally kind, generous and keen to help.
-Try and stay positive. There are many networks and help out there if you feel stressed, need someone to talk to or run out of toilet paper. Look at your local Good Karma Network, the reaction in Italy by singing and dancing on your balcony to keep spirits alive and some lovely Facebook stories of human decency and kindness.
-Meditation may help. There is a free ap I recommend “Insight Timer” which has relaxation, guided meditation and sleep visualisations and music to assist you. These are some reasons mediation is beneficial with some more suggestions:https://www.vital.ly/hub/blog/2020/03/20/Jacqui-Fahey/Cheryl-Le-Roux/Card-for-Humanity-Meditation/post=83/
-Specific Action: If you are feeling depressed, anxious or stressed, follow the other tips above (eating well, exercising); chat with a trusted friend or have a virtual consult with a psychologist or counsellor. Nutrients like B Vitamins, magnesium, fish oils and targeted herbal support may be indicated, and a qualified naturopath can give you targeted support.
-Home herbs – oats have a nourishing effect on the nervous system with B vitamins; Chamomile tea can aid relaxation and stress. Essential oils in the bath or infuser like lavender can help you feel calmer. Check out my other blog for more specific help: https://www.holistichealth.com.au/addressing-the-5-essential-pillars-of-health/
-Try 5,4,3,2,1. Elizabeth Gilbert, author of Eat Pray Love has this handy tip when overthinking, feeling overwhelmed and needing to become present and get back into your body: Focus on 5 things you can see; 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. Try it!
5. Nutrients and Supplements
-Ensuring adequate Vitamin D (sensible sun exposure + measure your levels through your GP if indicated). Do not take extra Vitamin D if you get sick
-Zinc (seeds, oysters, red meat and supplements) – this can be measured by a blood test. Up to 30mg daily
-Vitamin C – fresh fruit, veggies, salad and supplements. Take small doses frequently rather than large amounts all at once for best effect. 1-3 g daily as prevention, up to 3-6g daily depending on bowel tolerance (i.e. if you get loose bowels, reduce the dose). The Chinese are trialling intravenous vitamin C with positive results but if you are sick you will probably be in hospital.
-Vitamin A and carotenoids (liver, oily fish and coloured veggies) – important to protect the lining of the lungs and healthy immunity for prevention, but cease Vitamin A if you get sick.
-Omega 3 and SPMs Can assist reducing inflammation after virus hits
-There is some research backing taking ‘lactoferrin’ from milk products (similar to the compounds found in colostrum in breast milk) You can buy this in some supplements. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7390755/
-Quercetin shows promising results against COVID infections. See: https://www.researchgate.net/publication/347354444_Quercetin_Antiviral_Significance_and_Possible_COVID-19_Integrative_Considerations
-there is some research behind homeopathic complexes being of help. Email me for the link to the article on doreen@holistichealth.com.au
-Specific probiotics and lactoferrin (an ingredient in dairy) support immune response and you can continue even if you get sick. https://onlinelibrary.wiley.com/doi/full/10.1002/rmv.2261
-NAC (n-acetyl cysteine) is great for loosening thick mucous and congestion, as well as supporting production of the master antioxidant glutathione.
There is some controversy about taking these once sick, so these are best used as prevention – Echinacea, Larch Arabinogalactan, extra Vitamin D and Vitamin A.
NOTE If you develop a fever, preferably manage it with tepid baths and cool flannels placed on the forehead, as fever is an important way the body fights infections. If the fever is extreme, it has been suggested to take Paracetamol (Tylenol) instead of ibuprofen . It appears to make things worse.
Recipes:
Here are some handy recipes from Katie Wells, researcher and author
- How to Make Elderberry Syrup (Potent Cold + Flu Remedy)
- Spicy Fire Cider Recipe & Natural Cold Remedy
- How to Make Your Own Natural Vapor Rub
- Multivitamin Tincture Recipe
Vaccination Preparation:
Now the vaccine is available, read my blog on how to prepare for the best response possible:
https://www.holistichealth.com.au/covid-19-vaccination-preparation/
For the nerds:
Why avoid those vitamins and herbs? We have learned that this virus uses the ACE receptor on cells to gain entry. We believe that one of the many actions of Vitamins A and D are to increase the number of ACE receptors on the cells, and therefore, out of an abundance of caution, I recommending not taking extra vitamin A or D during this time. Whatever you are already taking, or whatever you have in your multi is perfectly fine, just don’t take extra supplementation.
Cytokine storm: When the virus gets going in your body, it can create something called a cytokine storm, which is when your immune system reacts vigorously and releases an enormous amount of chemicals (cytokines) and free radicals to destroy the virus. This is a good thing. However, there is concern that in some people, the coronavirus triggers an extreme cytokine storm causing among other things, the lung damage that we hear about. Even without human clinical studies to prove this, there is the possibility that some immune boosting vitamins might make the cytokine storm worse. There was some concern that Elderberry caused issued, but recent research rebuffs this theory: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8026097/
If you enjoyed this blog, please comment and share!
Doreen Schwegler is a Medical Scientist and Naturopath with over 32 years of experience helping people lead healthier happier lives. She works in Melbourne and Sydney Australia, and offer virtual consults world wide. E: doreen@holistichealth.com.au
Special Offer: 30 minute consult only $95 (usually $120)
If you would like to have a 15 minute phone or Zoom consult to discuss your risk and ways I can help you and/or your family, please email me at doreen@holistichealth.com.au or book online https://holistic-health-pty-ltd.au1.cliniko.com/bookings
Check out my YouTube clip discussing these ideas: https://www.youtube.com/watch?v=nHTcLZZy0z0&feature=youtu.be&fbclid=IwAR1oVzeWcdlbw23bETr2tLmlNnfWNA850mJmA1u1Iut773LP0_bjBKskt8Y
Resources:
1. Blum Center for Health & the Arizona University Department of Integrative medicine
2. https://www.cochrane.org/CD004559/ARI_chinese-medicinal-herbs-for-influenza
3. Gargling with Green tea: https://www.ncbi.nlm.nih.gov/pubmed/?term=16970537
4. https://www.ijbs.com/v16p1708.htm
5. https://series2020.s3-us-west-2.amazonaws.com/Covid-19+with+Eugene+Zampieron.pdf
6. In a nutshell: https://www.yourhealthyourchoice.com.au/news-features/firing-up-your-immune-system-from-home/
7: Gut microbiota may influence COVID-19 severity, immune response https://www.medscape.com/viewarticle/943939
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