The onset of COVID-19 changed the world’s daily hygiene practices in ways we have never seen before. From regularly wearing masks in public to practicing consistent “social distancing” to slathering our hands with sanitizer throughout the day. Ironically, we’re now at a stage where scientists are questioning the long-term effects of these practices on the immune system.

Long-term immunity is built as the immune system becomes stronger by reacting to bacteria, fungi, parasites, and viruses that pose a threat to our health. By severely restricting our exposure to these microbes by regularly sanitizing our environment, we risk the lack of creating our usual natural immunity to common bacteria and viruses.

Emotions also have a profound impact on our immunity. Loneliness, stress (particularly chronic stress), and depression can lower our resilience to these same microbes. The lifestyle changes, isolation, and financial insecurity of this situation have not only affected our daily lives, but they have also impacted our immunity and overall health.

Supporting our natural immunity needs to be at the top of our minds right now as we prepare for the cold and flu season, along with the ongoing threats. By focusing on what we can control (i.e., being in top physical condition with sharp mental health), we can maintain a strong first line of defense during these challenging times.

Lifestyle Habits that Support a Healthy Immune System

When it comes to strengthening and supporting a healthy immune system, aim for improvement, not perfection. Trying to achieve perfectionism at a time like this will only create more stress, which (as we know) directly and negatively impacts immunity. So be kind to yourself and try one or more of our lifestyle recommendations at a pace that works for you.

1. Practice Hand Hygiene

Continue to regularly wash your hands properly to prevent spreading germs. Regular handwashing with natural soap and water when leaving and entering your home or workplace is a great primary strategy when it comes to protecting yourself and your family from contracting a seasonal illness or Covid-19 infection, and no harsh chemicals are necessary. Hand sanitizer is meant to be your back up on occasion, and it shouldn’t replace normal handwashing when available.

2. Practice Mindfulness Meditation

Focusing on the present moment can greatly reduce the stress that threatens immunity. There are many free online resources and guided meditations that can help you get started. A simple practice you can start today is to concentrate on your breath for 5 minutes each day upon waking; this is a form of mindfulness meditation. Also taking 2-5 minutes breaks, breathing slowing and deeply into your nose, and out of your mouth to a count of four or five can help release tension.

3. Get The Sleep You Need

Sleep is paramount to maintaining a healthy immune system, as the body performs many of its maintenance functions in the sleep cycle. Aim to get a minimum of 7 hours of quality sleep each night. We recommend starting the practice of good sleep hygiene by going to bed at the same time every day, avoiding any screen time 1 hour before bed, and sleeping in a cool, dark, quiet room.

4. Stay Active

Regular physical activity greatly helps to reduce stress and increases blood flow. In fact, a 2019 study showed how exercise mobilizes immune cells throughout the body to fight invading pathogens and reduce inflammation. Exercise also helps slow the effects of aging to keep the immune system strong. Aim to get at least 30 minutes of daily, moderate exercise to give your immune system the support it deserves. Going for a walk, a jog, or a bike ride, performing light strength training, or working out with an online fitness video are all great ways to stay active.

5. Stay Hydrated

Staying hydrated is extremely beneficial, yet all too often it is overlooked. Water is the vehicle that assists vitamins to move between cells and helps those cells to detoxify while you sleep. Filtered water flushes all the bad stuff out of your lymphatic and urinary systems. Being properly hydrated helps your immune system and strengthens your body’s main germ barrier — your skin, while helping to build strong hair and muscles. Aim to drink at least eight to ten 8-oz glasses of clean, fresh, preferably filtered water every day. If you aren’t a fan of water, then try adding a bit of lemon or lime, or both, which have immune-supportive and detoxifying properties in addition to being quite tasty.

6. Eat Foods that Your Body Needs

Providing our bodies with the vitamins, minerals, and enzymes that our cells need daily helps to keep inflammation at bay and supports our immunity. Eat a wide variety of fruits, vegetables, lean proteins, and whole grains. Eat fermented foods, too, as they are rich in probiotics and enzymes that enhance gut health, which in turn supports healthy immunity. Limit processed foods (or ideally, eliminate them altogether). This includes refined sugar, sulfates, and foods laden with chemical additives and low-quality oils, in addition to avoiding alcohol.

7. Do Something You Love

The ‘off the cuff’ recommendations (meaning unprecedented and not based upon significant proven evidence) for how we should behave with other people (distancing) as well as stress provoking ‘rules’ has caused a shift in what our daily lives look like. Added responsibilities have been placed on individuals, as we try to manage the hurdles these recent changes have brought to our lives. Despite this, finding something you love to do, and dedicating time to it every week, or even every day, can help you add more joy to your life. Studies show that smiling can activate the release of neuropeptides that help fight off stress. Making the conscious intent to do something you love and committing to it can greatly reduce stress and release those feel-good immune-supporting endorphins.

Supplements that Support Immune Health

The following supplements support a healthy immune system. Aim to buy the best quality supplements you can afford. When in doubt, speak with a functional medicine provider to help you assess which supplements are best for you.

1.    Probiotics

Probiotics contribute to healthy gut flora, which is paramount to good health, especially when you consider that 70% of the immune system is housed in the gut, and the mucous membrane of the digestive system is one of the main barriers we have against pathogens. You can directly help to create an environment in your body that soothes inflammation and fights infection for optimal digestive function maintenance by supporting your gut flora and following a healthy diet.

2.    Vitamin D

Research has shown that adequate vitamin D levels are crucial to good health. Vitamin D plays many roles in the body. Vitamin D supports the immune system, promotes a healthy inflammatory response, and supports a healthy mood. The prevalence of vitamin D deficiency is known to occur in individuals with autoimmune disease, and more than half of North Americans don’t get enough vitamin D. Extended time indoors, lack of sunlight and an imbalanced diet can all contribute to vitamin D deficiencies in which supplementation is highly recommended. Once caveat is to make sure that you are also including a quality vitamin K2-7 with high levels of vitamin D supplementation.

3.    Vitamin C

Vitamin C is an essential nutrient, meaning that the body is not able to create it, and it must come from the diet. It is a powerful antioxidant, helping to protect cells from damaging free radicals.

4.    Zinc

Zinc is a mineral that plays many roles in supporting immune health and function.

5.    Garlic

Garlic is a pungent culinary herb, and its use in supporting the immune system is honored by time and science alike. Although eating garlic every day in the amounts needed to have a noticeable effect on immune health may not be realistic (think nose clip), taking an odorless supplement can be an effective measure.

6.    Elderberry

Elderberry, particularly elderberry syrup, is a potent herbal remedy that supports immune function. Elderberry isn’t meant to be taken daily as a supplement. Rather its properties are most supportive when taken only when needed and as soon as possible at the first sign of feeling run down due to occasional stress. This is also true for Echinacea.

You’ve Got This!

Staying on top of immune health is extra important. By being proactive and taking the precautionary measures that help to protect and support your healthy immune system, you can be prepared.

If you are feeling run down and would like to discuss a tailored action plan to help keep your body functioning at its best, give us a call, we can help.

You can schedule a time for a Discovery Call at this link: DISCOVERY CALL

Be well,

Valencia Ray, MD

References

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We have weathered some serious concerns about our health and how to protect ourselves from viruses like Covid-19 over the last year and a half. Viruses have been and will be with us always – not anything new. Having a strong and healthy immune system is your first defense in preventing invaders from taking over. As we enter into the cold and flu season (yes, these viruses still exist) and as we continue to battle new variants of this coronavirus…our best foot forward is knowing what we can do ourselves to support our body’s innate ability to heal.

Why Your Immune System Needs Some Extra Love Right Now

The world has learned a lot about practicing good hygiene since the onset of the COVID-19 pandemic. Hand sanitizer sales jumped an astonishing 600% in 2020, we all wore masks in public, and “social distancing” entered into our regular vocabulary. This all contributed to our collective efforts to control COVID-19, but, somewhat ironically, scientists are now raising concerns about the long-term effects on our immune systems.

These things can actually disturb the delicate balances of our natural immune system. Do you realize this? We can create an imbalance in our skin’s bacterial ecosystem and in our delicate gut microbiome that can make us more, not less susceptible to disease.

One concern is that the emphasis on sanitizing everything weakens immunity. According to the “hygiene hypothesis,” exposure to microbes like bacteria, parasites, viruses, and fungi helps to build our immune response. By limiting our exposure to the microbial world while trying to avoid COVID-19, have we disturbed this process? I believe yes! Research still needs to be done, as it’s obviously too early to know the long-term effects, though I am a firm believer in trusting my own inner wisdom and experience and not waiting on the pharmaceutical industry to do research into an area that isn’t on their priority list.

However, the isolation of the last year may have affected our immune systems in a more subtle fashion. Emotions have a profound impact on immunity. Loneliness in particular can lower our resilience.

One study found that it triggers cellular changes that reduce immunity as much as other, more physical risk factors for illness, like obesity. Similarly, stress reduces immunity. You’ve likely noticed you’re more likely to get sick during tough times, and research confirms that stress – particularly chronic stress – can alter your immune response. For many people, isolation and what sometimes feels like an endless stream of bad news have resulted in more intense feelings of loneliness and stress, and the resulting impact on immunity should be front of mind as we enter into the season where exposure to cold and flu viruses become more impactful.

What has not been, and still isn’t being addressed enough is our own natural immune system. Proactive efforts at supporting your immune system can prevent getting sick in the first place. Not are the following suggestions important to take into your body’s system, it is important to realize how love and connection, sleep, and avoiding the negative news are also in keeping your immune system strong. It is a ‘both and’ approach that includes lifestyle choices. There is not enough research to establish the efficacy of relying on vaccines. self-empowerment and keeping an open mind as to available options can matter greatly in order to maintain your health and well-being.

Another reason for building up immunity is the hard truth that COVID-19 and ALL viruses are likely here to stay. They have always been here with us, and they are not new. New evidence shows that even if you’re double-vaccinated, you could still be at risk. Now we are learning about how long those antibodies last, and that immunity may be waning for the vaccinated already.

And let’s be clear here, there are no long-term studies, though we know for certain even before these recent chaotic times, natural immunity can last decades. T-cell mediated immunity, a powerhouse backup system, is rarely even mentioned – we should not be leaving this out of the discussion either. This is the reason why public, open discourse is so very important right now.

Besides, seasonal viruses change…well, every season. Being in top shape with your health is what we can personally control and feeling empowered with what you need to know is the first step to preventive care and a strong immune system.

Support Your Immune System: Proven Strategies

Being resilient is what we need to aim for. We know we can’t control everything but ensuring you do what you can to keep your body strong will help support your immune system for the months ahead (and for the long term).

Focus on fiber
A diet rich in high-fiber foods encourages the development and maintenance of the gut microbiome, which stimulates your immune cells. A diet centered around low glycemic organic fruits, vegetables, whole grains, and legumes is one of the best ways to develop stronger immunity.

Choose probiotics
Probiotic supplements and fermented foods also contribute to your gut bacteria. Good choices include sauerkraut, kimchi, yogurt, and kefir.

Limit sugar
Reducing sugar intake can lower the risk of obesity and Type 2 diabetes, both of which are risk factors for a weaker immune system. In one study, obese patients were twice as likely to get the flu following a flu shot and eliminating sweets can go far in any weight loss strategy.

Favor healthy fats
Certain fats can reduce inflammation, which is stressful for your immune system. Research shows that extra virgin olive oil and foods with high amounts of Omega-3 fatty acids, such as salmon and flax seeds, are beneficial.

Find time for moderate exercise
Even a single session of moderate exercise improves immune response. Of course, everyone has a different definition of “moderate,” so pay careful attention to your body. You should feel refreshed and energized afterward, not exhausted.

Stay rested
It’s always been a commonly held belief that getting enough sleep helps prevent illness, but new research suggests the relationship is even stronger than previously assumed. According to one study, a difference of less than one hour in the amount of sleep a person gets can significantly affect their susceptibility to colds. Sleep, in particular, helps strengthen T cells, a type of immune cell as mentioned above. It also slows the production of stress hormones like cortisol and adrenaline that compromise immunity. If you find yourself hitting the snooze alarm every morning or you frequently feel exhausted, it’s time to take a look at your sleep hygiene and perhaps make scheduling more time to sleep a priority.

Add supplements if needed
Daily supplementation with certain immune-supportive supplements can be beneficial. Some supplements that have been proven to help immune response include vitamin D, vitamin C, zinc, and echinacea. Be sure to speak with your healthcare provider before including any new supplements. Feel free to get in touch with me, and we can help find the right ones for you!

Avoid toxins
Don’t undermine your efforts to support your immune system by exposing your body to harmful toxins like cigarette smoke, excessive amounts of alcohol, or harmful pesticides. Even in wine, there are often chemical pesticides to avoid, and in other forms of alcohol, like most beer and vodka, there is gluten! Be mindful of hidden toxins in household cleaning products, detergents, and cosmetics too! Read labels and choose all-natural products when possible – check out the Environmental Working Group (EWG) website for more information on what could be hiding in typical household products, cosmetics, and more! https://www.ewg.org (Mary Jane, open this link to a NEW TAB).

Remember – You’re in Control

We’ve all experienced a lot of stressful changes over the last year and a half. By taking proactive steps to support your immune system, you can ensure you’re ready for whatever the next few months hold and celebrate the world’s gradual re-opening.

If you’d like some help creating a health plan that fits your goals and lifestyle, give us a call – We are here to help!

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