Coronavirus
UPDATE 17 March 2020: I originally wrote this post back in January, when the Coronavirus situation was concentrated in China. As we are all very much aware, since then it has become a global pandemic. I’ve noticed how many hits from all around the world this post is now getting and so thought I should add an update.
The situation in each country is different, so you should follow the current advice for your specific area and stay up to date as it may be changing daily.
To keep ourselves as healthy as possible, not only should we obviously avoid contracting the virus in the first place, which means washing our hands, social distancing etc - all the advice that we are now so familiar with. But arguably even more importantly, given the high likelihood of exposure to this virus if not now then in the future, is to improve our immunity - our body’s defence system against it. So, scroll down below to my Nutrition and Lifestyle tips to give your immune system its best fighting chance.
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The news is currently filled with alarming reports about the new coronavirus strain that has originated in China. This post explores: what is coronavirus, who is most at risk and what can you do to help protect yourself and your family.
What is Coronavirus
Coronaviruses (CoV) are a family of viruses which cause a range of illnesses, ranging from the common cold to severe respiratory conditions. Recently a new strain of coronavirus was identified: CoVid19. It has been reported that those infected with CoVid-19 experience mild to severe respiratory symptoms, starting with a fever, cough and shortness of breath. The incubation period seems to be 14 days.
The Department of Health and Social Care, together with Public Health England, have issued online guidelines about the outbreak, which are being regularly updated. You can read them here.
As a newly identified strain, little is known about how it behaves, spreads and how it can be treated. Although the media reports can appear alarming, we should note that most cases appear to be mild and those who have died appear to have had pre-existing health conditions.
Protecting ourselves and supporting our immunity
However there are steps we can take to support our immunity to help protect ourselves not only from this particular strain, but other viral infections, such as the common cold. This is especially important for those with existing underlying medical conditions, young children, the elderly and those who are pregnant or breastfeeding. The World Health Organisation and the Centers for Disease Control and Prevention have summarized some measures we can take to reduce our risk of infection.
But these recommendations omit the importance of nutrition and lifestyle in strengthening our immune systems:
Nutrition and Lifestyle tips for supporting your immune system
Beta-glucans, zinc, lysine and vitamins A, C and D have all been shown to have anti-viral properties. Elderberry has been found to have a strong inhibitory effect on a strain of human coronavirus (HCoV-NL63) and a strain of pathogenic coronavirus found in chickens. [I would not advise taking a lysine supplement, unless under the guidance of a Registered Nutritional Therapist.]
We are all prone to sub-optimal Vitamin D levels during winter, which puts us at greater risk of infection. To optimize our Vitamin D level, correlate your dose with your blood test results – a Registered Nutritional Therapist can do this for you. Alternatively start by taking a safe daily dose of 1000IU for adults (400IU for children).
Ensure your gut is healthy. Approximately 70% of your immune system is in your gut. Support its resilience to infection by ensuring you are consuming adequate prebiotics and supplement with probiotics if required. This means including in your diet foods such as: onions, garlic, leeks, asparagus, bananas, oats, almonds, flaxseeds and legumes (beans, chick peas, lentils). Probiotic foods include live yoghurt and fermented foods such as kefir, sauerkraut, tempeh, kimchi and kombucha.
Ensure you get adequate sleep and relaxation. Sleep is the time when our bodies ‘rest and repair’ and is essential for supporting our immune system. Research has shown that those with less than 7 hours of sleep per night were up to 3 times more likely to develop the common cold (after exposure to the virus) than those who got at least 8 hours a night.
Minimise your exposure to stress - the body’s stress response involves suppressing the immune system.
Minimise your sugar and alcohol intake as both suppress our immunity.