How to boost your body immune system to fight with COVID-19 (Corona virus)

How to boost your body immune system to fight with COVID-19 (Corona virus)

Boost your body immune system to fight with COVID-19 (Corona virus)


Is there really an evidence-based approach to boost your immune system and reduce the risk of the corona virus? what does that have to do with coronavirus well one of the things we pride ourselves on at diet doctor is really trying to cut through the hyperbole cut through the fantastic media claims and talk about what the science really shows as it relates to our health and that's why we feel a responsibility to address what's going on in the world right now with a coronavirus epidemic so a couple of things we have two posts recently that have been put up on our website and encourage you to go to diet dr. calm to read these the first written by Anne Mullins was six tips for low carb coronavirus preparedness and the really good tips you know about adopting social distancing I'm sure you've heard that and hopefully are implementing that but also how to stock your fridge with low carb options I mean so many people are going to the stores and buying the pastas and the crackers and the dried goods that basically last forever but eggs can last for five weeks in the fridge you know heavy cream and cheese and some longer life vegetables things like broccoli and cauliflower can last for a few weeks if stored correctly and of course meats and fish and butter you can store in the fridge you can store in the freezer so this doesn't have to be a time for you to abandon a low carb lifestyle and stock up on all the high carb foods with enough preparation and enough thought you really can stick with a low carb lifestyle eat healthy even during this period of a self quarantine or sheltering in place in promoting social isolation so 


Boost your body immune system to fight with COVID-19 (Corona virus)

I encourage you to read an Mullens post she goes on to talk about stocking the pantry with you nuts and nut flours make sure you have plenty of that make sure you're taking a look at all the expiration dates and that you have all your other personal essentials too like coffee and tea that's a big one I know a lot of people can't live without that one but take a look at an mom's post I think you'll find it helpful then there's a second post which I wrote about boosting your immune system to fight the corona virus we've seen fantastical claims on what vitamin C can do about what silver nanoparticles can do what essential oils can do but what is the evidence really show and I gotta be honest this is a tough one because our immune system isn't just one thing our immune system is this intricate system where everything sort of plays together and it has to do with our baseline health and it has to do with so many different factors on the inner play on each other it's hard to test any experimental study what we want to know is does something reduce your risk of getting an infection well those studies are few and far between the more common study we have are those that look at what does it do to your B cell function or your T cell function or your macrophages or different specific segments of your immune system and those are kind of hard to translate but I mean obviously we have to address low carbon nutrition and does that affect your immune system and we don't really have any high quality human data to say that eating low carb or eating keto is gonna reduce your risk of getting the corona virus that does not exist

Boost your body immune system to fight with COVID-19 (Corona virus)


now there was a recent study in mice that showed a keto diet reduced their risk of getting influenza okay well what does that mean for humans and what does that mean for coronavirus so there are a couple jumps in there but certainly what do you have to lose I mean you have a lot to gain because one thing we do know about the people are having complications severe complications from coronavirus is that people with type 2 diabetes potentially those with higher hemoglobin a1cs so with higher blood sugars and we know from other data whether it's post surgical infections or just diabetic foot ulcers that the higher the blood sugar the higher the infection risk and the lower the chance of recovering from infections so putting all that together make sense that you want a diet you want a lifestyle that's gonna keep your blood sugar low keep your blood sugar steady again it's not proven that that's gonna reduce your complications from coronavirus but that I think is a fairly logical jump and that's why a low-carb Akito diet really does fit in because it really does help lower those blood sugar spikes and keep the blood sugar on a lower steady level and reduce the incidence of type 2 die Beadie so to me that makes a lot of sense even if we can't say we have proof that it's going to improve anything about the coronavirus then of course in this post


Boost your body immune system to fight with COVID-19 (Corona virus)


I talked about the basics the hand washing not smoking because of the lung complications getting adequate sleep now our actually studies showing that you're more prone to infection risks with less than seven hours of sleep certainly less than five hours of sleep and one night likely isn't going to do it but if it adds up over time then you might be at higher risk and one of the things that impacts sleep the most is the blue light from our devices and if we're all shut in and locked at home one thing we were doing more of is more tablets more phones more computers so get those blue blocking glasses on or look for other activities that don't involve tech this is a great opportunity to read books not ebooks but read books I can't get groceries from Amazon anymore because they're all out but I can get plenty of books and I'm ordering them to make sure I have plenty to read also jigsaw puzzles crossword puzzles we're doing so many jigsaw puzzles with our kids and they love them it's a great evening activity so I highly recommend those also I'll talk about exercise so exercise is a great one because there's studies that show that long-term exercise let can improve immune function in your decreased risk of infections now those are observational trials they have confounding various bolts but here's that here's the kicker there's enough to suggest that you shouldn't try long term or sorry long duration greater than an hour and a half or high intensity exercise acutely because that may acutely decrease your immune system also athletes who over trained or at a higher risk of infection so I encourage people to get outside be active do moderate exercise but avoid the high intensity interval training certainly if you're new to it and if you already do it maybe bring it down a notch just to help reduce that risk of suppressing your immune system temporarily of course stress management is a big one and also drinking alcohol in moderation a lot of people are turning to alcohol to sort of deal with the the frustration and the stress and I get that I've had a few extra scotches myself lately but in moderation there's plenty of evidence out there heavy drinking can suppress the immune system and increase risk of infections then we also have a whole section on supplements and again this is a tough one because when you're measuring the effect of a supplementary you're talking about the specific part of your immune system you're talking about decrease risk of infections so vitamin C is the big one vitamin C is a water-soluble vitamin at 2,000 milligrams or less there's likely no danger to taking it so I recommend people take up to 2,000 milligrams a day to help reduce your risk of infection especially in a time like this is there's no so there's no high quality proven data but there's you know some evidence that giving IV vitamin seed septic patients can reduce their risk there is you know some observational studies showing fewer infections with higher with higher dose vitamin C and for something like this where there's really no significant risk at the 2,000 milligram dose I think it's probably worth it and I certainly do it and recommend it my family the others vitamin D that actually is a large meta-analysis on Studies on vitamin D that showed supplementing did slightly reduce the risk of infection most prominently in those who are low on their vitamin D level so if you are low now is the chance to get that level up right now is the time 




I should say to get that level up so supplements you can supplement with two thousand international units check with your doctor though it may be check blood test to make sure you're getting in the right range but more important than supplementing is getting outside getting sunlight the most effective way to get vitamin D is through skin conversion and at a time like this being outside and getting some fresh air is so important when we're stuck inside a lot just remember not to try and get so much sun exposure that you burn in the winter that's a little less of a concern but still can be a concern so you got to balance the vitamin D with the burning and the skin cancer so try if the sun is shining if it's cooperating where you are trying to get outside and expose a large part of your body to the Sun for about 15 minutes it can help with the vitamin D and again at very little cost other things like zinc may be helpful just make sure you employ the internet' sole because that's associated with potential for loss of smell and that's a and that's a great example of saying now what's the harm it's just zinc you know just take it but surprisingly and unexpectedly there was a complication of people taking the intranasal form and having loss of smell which is pretty severe complication so if you're gonna take seeing take it orally and less than was it 40 milligrams you have 40 milligrams per day and that also may be beneficial as there's some evidence that says that reduces the duration of a cold again how to translate that to corona virus is unknown but if we're looking for something things like turmeric I mean come on add it to your food what's the harm there you know it's a good tasting spice that might be worthwhile too even if there's not great evidence that it reduces infection if you're taking blood thinners though be cautious about that talk to your doctor same for garlic I love garlic my wife hates it though so I got to be careful about adding it to too much food but if there's any chance that's gonna help and I like the taste why not it's an interesting question about the whole sort of risk benefit ratio so anyway I could go on about some more detail but check the post at diet doctor com one of my favorites was though one of my favorite parts was the part about chicken soup there actually are some studies. 



I didn't know this I thought it was just an old wives tale Jewish grandma's tale whatever you want to call it but there is some studies that one studies show that chicken soup inhibited neutrophil migration now does that mean decrease infections who knows right but we've got some great bone broth and soup recipes on our website that you might want to check out if nothing else that's a wonderful tasty comforting food and I think that's worth a lot whether it helps your immune system or not so what do we take away from all this but this is a stressful time no question about it stressful time for all of us and we're looking for answers we're looking for things we can do hopefully some of these tips will help you we'll help you help you sort of cut through some of the evidence the evidence that may or may not exist about helping with a corona virus and boosting our immune system the key is be healthy take care of yourselves take care of one another look out for the elderly and the infirm do your part to help flatten the curve and do your part to help your neighbor if you can be safe be well we're going to get through this and we look forward to giving you more information here with your valuable comment thanks a lot

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