After COVID-19 restrictions were lifted, much of the world experienced a “tripledemic”, with COVID-19, the flu and RSV circulating at the same time and causing a huge rise in respiratory infections and hospitalizations. Besides getting vaccinated, ensuring adequate sleep and staying active with regular exercise, here are five health tips to keep you and your loved ones healthy this season:
1. VITAMIN D: Researchers have found that besides getting the annual flu shot, vitamin D is also a potent flu-fighter. A meta-analysis and systematic review of 10 randomized controlled trials including 4859 individuals concluded that vitamin D supplementation has a preventive effect on influenza. Moreover, a randomized, double-blind, placebo-controlled trial in Japan comparing vitamin D3 supplements (1200 IU/day) with placebo in school-aged children found that the children receiving the sunshine vitamin had a 42% reduction in contracting influenza A compared to those not receiving it. The study also found that the group not getting the vitamin D had six times more asthma attacks. Another study found that among 800 military men in Finland, those with lower vitamin D levels took significantly more days from active duty to recover from upper respiratory infections than recruits with higher vitamin D levels (above 40nmol). As part of the Coronavirus COVID-19 pandemic guidance, the Scottish government has recommended that people start getting a daily dose of vitamin D in April 2020. It turns out that people with a vitamin D deficiency who contracted COVID had a higher risk of health complications and death.
Vitamin D plays a very important role in supporting the immune system. “Vitamin D helps your body produce a protein called cathelicidin that fights bacteria and viruses,” says Carlos Camargo, M.D., an associate professor of medicine at Harvard Medical School. Other studies show that people with adequate levels of vitamin D are less likely to get the flu, and when they do, they tend to recover faster compared to those who are deficient. In Dr. Yik‘s practice, she finds many adults and children in Hong Kong who are deficient in vitamin D. Before you start taking vitamin D supplements though, get your level checked so you can supplement at the correct dosage. Too much vitamin D puts you at a higher risk for kidney stones.
2. Choose the right type of probiotic. Up to 80% of our immune system lies in our gut, so it makes sense to boost immunity through the gut! Most people know that probiotic supplementation can help maintain a strong immune system, but what you may not know is that different strains of probiotics treat different conditions, so it’s important to find the right type. A supplement with various probiotic strains including a high(er) amount of Lactobacillus rhamnosus is beneficial for boosting general immunity.
3. N-Acetyl Cysteine (NAC). This nutraceutical offers protection to cells as it supports the body’s antioxidant systems during infections and inflammatory conditions by raising the levels of glutathione, a potent antioxidant. Studies show that patients with low levels of glutathione have more severe COVID-19 infections compared to those with higher levels. We also know that in coughs and upper respiratory tract infections (URTIs), NAC breaks bonds in the mucus, making it easier for your body to cough the mucus up. Ask your licensed naturopathic doctor or functional medicine doctor for the right dosage in your case.
4. Consume a healthful diet. Eat more colourful vegetables and fruits such as dark greens, carrots, and berries, which contain a lot of nutrients and antioxidants. Include immune-boosting foods such as garlic, onions, ginger, shiitake/ maitake/ reishi mushrooms, green vegetables and berries in your diet. Vitamin C and zinc play important roles in immune defence, so remember to eat foods high in those nutrients or supplement if necessary. Click here to read about the top healthful foods. Ensure adequate protein intake and consume more good fats. Avoid sugary foods/ drinks and processed foods.
5. Reduce your alcohol consumption. Findings from 14 different studies suggest that alcohol consumption increases the risk of contracting pneumonia. Dose–response analysis found that for every 10 to 20 grams of alcohol intake per day, there was an 8% increase in the risk of getting pneumonia (community-acquired pneumonia, not hospital-acquired). One standard drink contains 10 grams of alcohol, which is equivalent to one ordinary beer, a small glass of wine (100 mL) or a nip of spirits (30mL). Drinking alcohol can also weaken your immune system. “Consuming excessive amounts of alcohol could cause damage to immune cells in the lungs and upper respiratory system,” explains Dr Aragona Giuseppe, GP and medical advisor at Prescription Doctor, “which in turn can increase the risk of developing diseases such as tuberculosis, pneumonia and respiratory distress syndrome, not to mention making you more susceptible to viruses. Furthermore, alcohol can also affect the gut barrier allowing more bacteria to pass into the blood, and this, in turn, causes a depletion of the three most important kinds of cells in your immune system, macrophages, T- and C- cells.” Stay hydrated by drinking water and healthier, non-alcoholic beverages instead.
Remember to wash your hands regularly with soap and avoid touching your face/ nose/ mouth. If you are sick, seek medical attention. Dr. Ardyce Yik ND helps adults and children rebuild immunity, naturally. Click here to learn how she can help you achieve and maintain optimal health.
SOURCES:
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2646211/
http://lpi.oregonstate.edu/mic/health-disease/immunity
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3755751/
Dr. Ardyce Yik ND 