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COVID-19 and Your Health

What can I do right now to help in the wake of COVID-19?


I know we are all feeling restless. Waiting for information, struggling to understand what is happening, and what that will mean for ourselves, our families, our communities, and our world.

What you do in the next month matters more than ever. You can make a big difference in a small way to reduce the infection rate by staying home. It may feel tedious, inconvenient, and inconsequential to stay at home right now, but you are making a profound impact on the course of this viral pandemic by doing so.


However, staying home doesn’t mean waiting for illness to consume you and those you love. Staying home doesn’t mean living in fear and feeling helpless.


Currently, there are NO proven natural (or other) therapies for COVID-19.


While we don’t know specifically what substances can prevent this illness, we know a lot about effective strategies to promote immune system health and function. While we don’t know specifically which anti-viral treatment will work for this new strain of coronavirus (SARS-CoV-2), we do know a lot about effective natural anti-viral therapies. We don’t know how these therapies will interact with THIS virus, it is possible that they could have positive, negative, or neutral effects.

We also know that the majority of those suffering the worst outcomes of this viral infection are those who are elderly or those over 60 with underlying medical conditions, conditions which have lifestyle and dietary components. By caring for your overall health and wellness, you are seeking the best protection from harm.


This article will serve to discuss what we know, as an informational guide to health, and not as medical advice. Please check with your doctor about your individual care and continue to look at the CDC for updated information.


How to prioritize health at home:


1. Foundational health


Hygiene (we can all recite this list at this point!)

  • Wash hands frequently for 20+ seconds, using hand sanitizer if necessary until you can wash your hands.

  • Avoid touching your face and cover your mouth when you sneeze, cough, or yawn, then wash immediately.

  • Stay home as much as possible. The less contact with others, the lower the risk for them and you.

  • Clean surfaces and objects in your home regularly, don’t forget your cell phone!

Sleep

  • Sleep deprivation is associated with impaired immune function (1).

  • If there was ever a time to prioritize sleep, it would be now. Aim for 7-9 hours nightly and establish a routine around bedtime. Ensure that your bedroom quiet, dark, and cool, and avoid bright light for an hour or more before bedtime. This encourages our natural melatonin production and supports restful sleep (more on melatonin to come!). Use the nighttime mode on your devices or purchase blue-light blocking glasses for the evening times.


Nutrition

  • Many grocery store aisles are depleted right now, but the produce sections are often still abundant. Aim for 5-9 servings of fruits and vegetables daily, organic as much as possible. The vitamins and minerals in colorful produce support healthy immune function, and the antioxidants support recovery of inflammation (2). Incorporate more anti-viral foods into your cooking by adding garlic, rosemary, oregano, and thyme to your recipes (3).

  • Support your gut which houses 70-80% of your immune system (4)! Choose plenty of fiber rich foods which feed your gut bacteria, and incorporate more fermented probiotic foods into your diet, including sauerkraut, kimchi, kombucha, miso, tempeh, natto, kefir, and yogurt.

  • Time restricted feeding is pro-immune function (5). This is easily accomplished by not eating after dinner until breakfast 12-13 hours later.

  • Avoid excessive sugar and alcohol consumption which can be obstacles to optimal immune function (6)(7).

Movement

  • Regular, moderate exercise is associated with improved immune function (8). Moderate exercise (60-70% of maximum heart rate), 5 days per week, for one hour or less (20-45 minutes) is associated with improved immunity and a lower incidence of respiratory infections (8).


Self-care and stress management

  • Chronic stress can weaken our defenses and lead to impaired immune function (9). Use strategies to balance your stress response. Try diaphragmatic breathing, warm Epsom salts baths, listening to your favorite music, yoga, meditation, prayer, time outside, reading, writing, and any other activities that you enjoy!

  • Personally, I find myself greatly affected by attention-grabbing news headlines. In the recent days, I have chosen ONE reputable resource for news that summarizes daily information and statistics about COVID-19. Besides listening to this update daily, I am paying attention to my local health jurisdiction for our community recommendations. This is greatly helping my stress level. I would encourage you to take a break from the 24/7 news reel and see how you feel.

Environment & Temperature

  • Humidity and warmer weather may play a role in the community spread of COVID-19. It appears that the SARS-CoV-2 virus that is causing COVID-19 is behaving similarly to seasonal respiratory viruses, and may be susceptible to heat and moisture (10). These findings suggest that we may see a decrease in cases over the summer with a resurgence in the fall (11). There is no available data to support recommendations at this time, but we could consider increasing the humidity and temperature of our home environments, as well as seeking activities that promote raising the body temperature regularly (exercise, sauna, etc.)

  • Spend time in the sun if that is possible in your area! Vitamin D exhibits anti-viral properties (12). Additionally, UV rays have been show to exhibit anti-viral mechanisms (13).


2. Vitamins & Minerals in Immune System Health


Various micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2, B6, and B12, folic acid, iron, selenium, and zinc. (14) One third of the U.S. population has a vitamin deficiency or anemia, and depending on your age and demographic, your risk might be higher. Among those who do not take dietary supplements, risk of a vitamin deficiency is 40%. Among women age 19-50, deficiency risk was found be 41%, and 47% among those pregnant or breastfeeding (15).


If you have a poor diet/lack of diversity in the diet and do not supplement with vitamins and minerals, your risk for a vitamin or mineral deficiency is 70%. Deficiencies tend to increase with age, and those over 71 are at an increased risk particularly of vitamin D deficiency and anemia (15).


Correcting deficiencies may be one of the most important immune system protective strategies in the wake of this pandemic, especially amongst those over 71 and living with underlying medical conditions.

Vitamin A: Deficiency is associated with immune compromise and supplementation has been shown to fight viral infection in measles (16, 17). Dosing during acute infection is typically high, but consult your doctor before using more than 10,000 IU. Vitamin A supplementation in high amounts can lead to headaches, dry skin, and other symptoms of toxicity. Women who are pregnant or trying to conceive should avoid high vitamin A supplementation, as well as should those with liver disease. Additionally, there is research suggesting that high vitamin A supplementation in the presence of vitamin D deficiency can cause toxicity (18). Consuming vitamin A rich food sources are a great way to prevent deficiency:

  • Eggs Yolk

  • Bone Broth

  • Chicken Fat

  • Cod Liver Oil

  • Grass fed butter

  • Sweet Potato

  • Carrots

  • Cantaloupe

  • Spinach

  • Butternut squash

  • Pumpkin


Vitamin B6: One study found this to be the most common nutrient deficiency at 20% of the population (19), leading to microcytic anemia, convulsions, depression, and confusion (20). Deficiency has been associated with cardiovascular disease, and an elevated risk of Alzheimer’s disease (21). Food sources include:

  • Organ meats

  • Potatoes and other starchy vegetables

  • Non-citrus fruits

  • Fish

  • Poultry


Vitamin B12: A common deficiency in the elderly and those who adhere to vegan diets (22), B12 deficiency can lead to anemia causing tiredness, or lightheadedness, heart palpitations and shortness of breath, as well as digestive issues, nerve problems like numbness or tingling, muscle weakness, and problems walking, vision loss, depression, memory loss, or behavioral changes. Food sources include:

  • Fish

  • Meat

  • Poultry

  • Eggs

  • Milk/milk products


Vitamin C: Vitamin C has been show to decrease the symptoms of respiratory infections and shorten the length and severity of illness (23)(24). It is an antioxidant that combats free radical damage in the face of illness and inflammation (25). Vitamin C has anti-viral properties and can increase natural killer cells to fight infection (26). High doses of vitamin C can cause diarrhea, and can precipitate kidney stones in those susceptible. Supplementation is commonly 1000mg three times daily, but higher doses may be appropriate when discussed with your doctor. Food sources of vitamin C include:

  • Broccoli

  • Cantaloupe

  • Cauliflower

  • Kale

  • Kiwi

  • Orange juice

  • Papaya

  • Red, green or yellow pepper

  • Sweet potato

  • Strawberries

  • Tomatoes


Vitamin D: Deficiency of vitamin D is associated with increase susceptibility to illness (27). Optimal levels in the blood exhibit anti-inflammatory actions in the body (28). Vitamin D is a fat-soluble vitamin with the potential to bio-accumulate, cause toxicity and lead to high calcium levels. The Vitamin D Council recommends supplementation at the following dosages on days where you do not sunbathe:

  • Children: 1,000 IU/ 25lbs of body weight, up to 125lbs (A 50lb child would need 2,000 IU)

  • Adults: 5,000 IU

  • Pregnant & Breastfeeding: 5,000 IU daily*

Doses higher than this need to be monitored with lab testing 3 months after initiating and every 6 months thereafter.


Iron: Iron deficiency anemia most commonly affects females and those over 71 years old (29). Symptoms include dizziness, fatigue, or lightheadedness, fast heart rate or palpitations, brittle nails, pallor, or shortness of breath. Food sources include:

  • Meat

  • Poultry

  • Fish

  • Eggs

  • Nonheme (plant-based iron sources): enriched grains, beans, tofu, lentils, molasses, spinach, brown rice


Zinc: As a crucial player in immune health (30), zinc deficiency can lead to increased susceptibility to illness (31). Zinc should not be taken long term as it can affect deplete copper in the body. High doses of zinc can cause toxicity symptoms, and zinc taken on an empty stomach can cause digestive upset. Short term dosing of zinc is typically:

  • For Children 2+, consider 5-10 mg 1-2 times daily

  • For Adults, consider 30 mg 1-3 times daily.

Food sources of zinc that can support prevention of deficiency include:

  • Oysters

  • Beef

  • Turkey

  • Pine nuts

  • Cashews

  • Chickpeas

  • Pumpkin seeds


Selenium: As an important antioxidant in the body, deficiency in selenium can impair the innate and adaptive immune response (32). Selenium supplementation up to 200mcg daily, is considered safe for most individuals and may support immunity against viral infections (33).

Food sources of selenium include:

  • Nuts, like Brazil nuts and walnuts

  • Many fresh and saltwater fish, like tuna, cod, red snapper, and herring

  • Beef and poultry

  • Grains


Magnesium: Deficiency in magnesium appears to affect 12-20% of the population (34), however these numbers may be underestimated as magnesium deficiency can be present despite normal serum magnesium levels (35). Supplementation dosing ranges from 200-400mg, but not be appropriate in kidney disease or certain neurological conditions. Food sources of magnesium include:

  • Nuts

  • Legumes

  • Tofu

  • Seeds

  • Whole Grains

  • Fatty Fish

  • Leafy greens



3. Additional Factors in Immune Health:


Probiotics:

Protecting the gut microbiome and supplying the gastrointestinal system with additional bacterial strains appears to contribute positively to immune function. Gut dysbiosis and decreased populations of lactobacillus and bifidobacterium were seen in some hospitalized patients with COVID-19 in China (36). Gut flora has a strong relationship with immunity and may direct impact disease fighting ability (37). Increased consumption of fermented foods and resistant starches may be beneficial, along with probiotic supplementation. Particularly, the Bifidobacterium, Bacillus, and Lactobacillus species have been shown to improve the immune defenses against viral infections (38)(39)(40).

Melatonin:

Melatonin has emerged as a potential antiviral and immune modulating natural therapy. Multiple studies have shown that melatonin supplementation can reduce the pro-inflammatory cytokine response in the body. Doses of 10 mg/d, 6 mg/d and 5 mg/d of melatonin have been effective in lowering serum levels of IL-6, TNF-α and hs-C-reactive protein (hs-CRP) (41). Short term dosing of melatonin appears safe, with minimal side effects reported including occasional dizziness, headache, nausea and sleepiness.


4. Botanical medicine


Elderberry:

Elderberry has long been used as a natural anti-viral therapy. It has shown benefit in the treatment of upper respiratory tract infections (42). In the wake of COVID-19, there has been speculation that the use of elderberry may precipitate or contribute to the development of the cytokine storm through IL-6 activation, in which the immune system becomes overburdened by inflammatory mediators. This concept likely stems from a 2001 study which concluded that: “Sambucol might therefore be beneficial to the immune system activation and in the inflammatory process in healthy individuals” (43). More recently, a 2016 study on atherosclerosis demonstrated that elderberry supplementation did not stimulate cytokine production and rather inhibited an unhelpful cytokine response (44). Additionally, we have evidence demonstrating that a cytokine storm is unlikely to occur in settings outside a respiratory distress situation, wherein a significantly compromised patient is already in the ICU on lifesaving respiration equipment (45). Elderberry has both pro-inflammatory and anti-inflammatory actions, and can increase IL-10 which has been shown to decrease damage from cytokine storms. (46)


Echinacea:

Echinacea likewise has been studied in viral infections and has been shown to decrease the risk of respiratory infections and complications (47). Echinacea has demonstrated immune stimulating effects by inducing a helpful inflammatory cytokine response in early infection to resolve the threat. The authors of a 2017 study concluded that Echinacea purpurea could “reduce the risk of respiratory complications by preventing virus-induced bacterial adhesion and through the inhibition of inflammation super-stimulation (cytokine storms)” (48). As we learn more about the immunological effects of Echinacea, it appears that this herb has an immune-modulating action on the body, by simultaneously supporting immune stimulation and immune inhibition to regulate healthy function in infection (49).


Rosemary:

Rosemary contains a potent triterpenoid oleanolic acid which has been shown to have to potential for anti-viral activity against HIV, herpes viruses, hepatitis, and influenza viruses (50).

Garlic:

Garlic has a long history of use as an antimicrobial agent. It has been shown to decrease occurrences of the common cold, and has shown in vitro activity against influenza A and B, cytomegalovirus, rhinovirus, HIV, herpes simplex virus 1, herpes simplex virus 2, viral pneumonia, and rotavirus (51).

Oregano:

Oregano exerts anti-viral properties via its main antimicrobial component, carvacrol, and has been shown to demonstrated in vitro efficacy against human and animal viruses (52)(53).


Medicinal mushrooms:

Mushrooms have been shown to demonstrate anti-viral effects against multiple viruses and influenza (54) Reishi, cordyceps, turkey tail, chaga, shiitake, maitake, and agaricus are powerful immune system modulators that can help your body be resilient in the face of viral infections.


Astragalus:

Astragalus may have antiviral and anti-inflammatory action, while supporting Th1 response and reducing IL-6 and IL-8 activity (56).


Andrographis:

Andrographis has been shown to have anti-viral and immunomodulating effects, as well as anti-inflammatory actions (57).

Berberine:

Goldenseal and Oregon grape root contain berberine which is directly toxic to viruses and bacteria (58).


Licorice:

Licorice has been shown to weaken viruses, and reduce adhesion and binding in the host. It has also been shown to enhance the viral fighting capabilities by protecting elements of the host’s immune system (59). Licorice can cause blood pressure to rise, and waste potassium in the body, so must be used under the care of a health practitioner. Chinese licorice was beneficial in the treatment of influenza by reducing fever duration and did not cause cytokine storms (60)(61). Chinese licorice has been used in the top 10 herbal empirical treatments against SARS-CoVid-19 (62).



5. Current topics in COVID-19


ACE2 and coronaviruses:

The ACE2 receptor has been identified as the receptor site involved with the binding and viral attachment of coronaviruses. Licorice (Glycyrrhiza glabra), along with Chinese skullcap (Scutellaria baicalensis), Japanese knotweed (Polygonum cuspidatum), Chinese rhubarb (Rheum officinale), horse chestnut (Aesculus hippocastanum), elder (Sambucus nigra), and cinnamon (Cinnamomum spp.) have all been shown to block the attachment of coronaviruses to the ACE2 receptor. (63)


Intravenous Vitamin C:

Intravenous vitamin C is now being considered as a treatment strategy for COVID-19. There are some current clinical trials investigating intravenous vitamin C’s ability to treat COVID-19. (64)


6. What if I am having symptoms? What are symptoms?


Symptoms of COVID-19 can vary from person to person:

  • Fever has been present in 99 percent of patients

  • Fatigue in 70 percent

  • Dry cough in 59 percent

  • Loss of appetite in 40 percent

  • Muscle aches in 35 percent

  • Shortness of breath in 31 percent

  • Mucus production in 27 percent

  • Loss of taste and smell have been reported. (65)


If you are experiencing symptoms (fever, cough, difficulty breathing):

  • Stay home unless it is a medical emergency (persistent pain or pressure in the chest, new confusion or inability to arouse, bluish lips or face.)

  • Contact your doctor by phone for further instruction.


7. Self-care strategies that can be helpful for viral respiratory illnesses:


  • Sleep and rest as much as possible to allow your body to heal.

  • Hydrate adequately to keep mucus membranes moist which can influence viral load. Water and herbal teas are your best bet. The Traditional Medicinals Seasonal Sampler has four wonderful teas for respiratory and immune health. Hot water with lemon, honey, and ginger is also a great option.

  • Steam inhalation can be helpful for respiratory health. You can add peppermint or eucalyptus essential oil to the water to create an antimicrobial steam.

  • Epsom salts baths can be soothing for sore muscles and provide relaxation.

  • Fever raises the body temperature to combat infection. We are intelligently designed to fight infection in this way. It may be beneficial allow this process to happen and monitor temperature frequently. An elevated body temperature also halts digestive processes - it may be helpful to avoid eating while your temperature is elevated.

  • Consider anti-inflammatory drugs carefully. There has been speculation that NSAIDs (aspirin, ibuprofen, naproxen, celecoxib, meloxicam) and acetaminophen (Tylenol) may not be helpful in this viral infection. Talk to your healthcare practitioner about your concerns.


Consult with your doctor about any questions or concerns you might have. This article does not constitute medical advice and it merely a review of available evidence. Discuss with your doctor what strategies might be appropriate for you.



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