It is important that we follow CDC guidelines for staying safe during the pandemic. In addition, we all should also put some effort into boosting our body’s immunity so if we come in contact with the virus, our bodies will be able to fight it off. Simple things that help include:
Sleep oh blessed sleep! It is vital that we get enough sleep as it helps us repair and restore our body systems including our immune system. Now is the not the time to be run down.
Good nutrition is essential to a strong immune system. Now is the time to remove from the diet:
highly processed foods
fast food
sugary foods
foods you have a sensitivity to (could be dairy, wheat/gluten, eggs, etc.); need to keep inflammation down as it stresses the immune system
It’s time to eats lots of fresh/frozen fruits and vegetables (aim for five cups per day). Also, have a good protein at each meal to curb the desire to snack. Whole grain foods and healthy fats should balance out each of your meals. Think whole foods, not processed foods.
In addition, bone broth is not only highly nutritious, but it also seals openings in the gut which can weaken the immune system. See my previous Blog post.
Good hydration is vital! The body works better when properly hydrated, especially the respiratory system and health of mucous membranes which need moisture to work properly. Aim to drink 50 percent of your body weight in ounces of clean water every day.
Get moving! It’s harder now that the gyms are closed, but we must make an effort to get some basic movement into our days. It could be as simple as going for a walk each day, riding your bike, playing ball outside with the kids, turning on an exercise video, or turning up the stereo and dancing!
Stress is a killer and it suppresses the immune system, so we need to control it . . . now more than ever! Some people are feeling fearful, nervous and anxious. There are several things we can do to help control stress:
- Exercise
- Relaxation techniques (yoga, deep breathing, meditation)
- Journaling (get it out of your system and onto paper)
- Staying engaged/connected to people/community – virtually, of course
- Herbs to help ease anxiety/stress such as:
Skullcap is a nervous system tonic that helps to take down stress a few notches while allowing you stay alert without making you feel sleepy.
California poppy also helps take down stress and helps you feel calm and centered; good for those who are feeling vulnerable or fearful.
Motherwort helps ease stress and anxiety and strengthens the heart; helpful to people holding stress in their chest (heart palpitations).
Lemon balm is good for anxiety and stress that you hold in your stomach/digestive system (think butterflies); it’s also anti-viral which is helpful right now.
Chamomile is a wonderful and easily accessible herb that is anti-anxiety and calming; helps to bring you back to center; also good for nervous stomach/digestive system.
Passionflower is good for anxiety, stress, and physical body tension. Can be sedating in larger doses; avoid if taking anything that depresses the nervous system.
It’s important to take the lowest effective dose of these herbs; we need to respect the plants and other people and not overwhelm our bodies. Larger doses can be sedating. Try a cup of tea once or twice a day or 6-8 drops tincture as needed.
Supplements may be needed to bring your vitamin levels up to an optimum level to support your immune system. Important supplements to consider at this time are:
Vitamin C – adults can take 1000-2000 mg/day in divided doses.
Vitamin D3 - (most Americans are deficient in Vitamin D, especially during the winter and early spring) adults can safely take 3000 IU a day; check your multivitamin and add from there.
Zinc – adults can take 30 mg/day; check how much is in your daily multivitamin to start.
Deep immune herbs include:
Astragalus (increases vitality, tissue regeneration, white blood cells)
Usnea (deep immune building and stimulating, anti-viral, protective and good for lungs)
Medicinal mushrooms (Shiitake, Reishi or Maitake are antiviral and immune building)
A great way to use Astragalus and medicinal mushrooms is to simply cook with them; add them to soups, stews, etc. or take them as a long-cooked tea (use the crockpot).
Surface/acute immune herbs include:
Elderberry (anti-viral, good for the lungs, reduces fever, clears mucus from lungs)
Thuja (anti-viral and has an affinity for the respiratory system, immune stimulant and can bring up impacted mucus)
Thyme (antiviral—use as a steam or tea for congestion)
Rosemary (anti-microbial, anti-inflammatory) stimulates the mind so don’t take it later in the day
Garlic (anti-viral, has an affinity for the lungs and strengthens the heart) raw is best; simply chop and add to salad dressing
Mullein (immune stimulant, expectorant, lung tonic)
Marshmallow (antibacterial, antifungal, anti-inflammatory, mucilaginous, moistening)
Licorice Root (anti-inflammatory and immune-boosting; take the deglycyrrhizinated if you have high blood pressure)
Nettles (super nutritive and immune-boosting)
Cleavers (anti-inflammatory, moves lymph/flush out toxins, enhances immune function)
Echinacea (anti-microbial, antioxidant, immune-boosting)
The liver is a member of the immune system. We need to support the liver so it can do its many jobs, including fighting off infection. There are many herbs that support the liver and help lower your toxic load, including:
Burdock Root
Dandelion Root
Yellow Dock Root
Milk Thistle
Please keep in mind, though, that this is not the time for a deep spring cleanse. A deep cleanse stresses the body as it deals with the toxins that are released from your tissues into the bloodstream. Your immune response is not as available after a cleanse and could make you more susceptible to illness.
Support your body with self-care and herbs. Take care of yourself and stay well so you can take care of others!
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