K so let’s talk about the thing that’s on everyone’s mind: COVID-19. How’s everyone feeling? I, like most other people, am in quarantine and practicing social distancing. I’m extremely grateful for my health and want to do my part to flatten the curve. But aside from being in quarantine, what can we do?
Well instead of hoarding toilet paper like a moron, you can be preventative by taking extra care of your immune system. I’ve been harping on and on about this from the very start of this episode. This is a virus and impacts people with a weaker immune system. And last week, I listened to Michael Osterholm, an infectious disease expert, on The Joe Rogan Podcast, and guess what? He said the same thing.
Like any other virus, we’re more likely to be affected by this if our immune systems are weak. The most fatal cases we know of are those of elderly people and those with underlying health conditions as it is. So here’s what I’m doing.
Gut Health
A healthy body starts with the gut. It needs to be populated with good bacteria so your body can fight off infections. I’ve said it before, but hand sanitizers kill off all bacteria, including the good ones, so it’s super important to be focusing on gut health right now. Aside from a nutrient-dense diet, these are a few extra things you can do:
- prebiotics – foods that are rich in prebiotics feed the beneficial bacterial colonies that make up our systems. A few great sources of prebiotic fibre are Jerusalem artichoke (I take inulin fibre from The Method), chicory root, garlic, onions, bananas, jicama.
- probiotics – take probiotics after having prebiotic foods. I take Genuine Health probiotics, but also make sure I have foods that are high in probiotics like kimchi, sauerkraut, apple cider vinegar, and kefir.
- bone broth – it’s packed with vitamins and nutrients that support immunity, lower inflammation, and seal your gut lining. It also helps with liver detox. Basically, bone broth is a miracle food and we should all be having it.
Nutritious Diet
Yea it’s basic, but I feel like now is the time to really pay attention to what you’re putting into your body. Make sure your plate is filled with vegetables, and focus on high quality meats and fish if you’re not vegetarian/vegan. Also, processed foods raise your inflammation markers and slow down your immune system, so avoid when possible. A great resource to really understand proper nutrition is What The Heck Should I Eat by Dr. Mark Hyman. The book goes over food myths, how to grocery shop, what different foods do to our body, etc.
Supplements
Supplements are important. Every nutrition book I’ve ever read has said that our modern diet does not allow us to get all necessary vitamins and minerals from food alone. This is what I take:
- Vitamin C: Vitamin C is the holy grail when it comes to immunity. I take this Liposomal Vitamin C 3 times a day. It’s the most bioavailable one on the market. Start with 1000mg and build up to 3000 if you’d like. I have high doses of Vitamin C, because from my research and experience, high doses of Vitamin C is does wonders, but having too much will lead to an upset stomach, so tread with caution.
- Vitamin E: a powerful antioxidant that helps fight infections.
- Vitamin B6: supports biochemical reactions in the immune system.
- Zinc: helps maintain the activity of immune system cells.
- Magnesium: plays a key role in so many vital functions of our bodies, including our immune systems, and we all happen to be deficient.
Keep Cortisol Low
This one may not be as obvious as the other 3 tips, but it’s important. People don’t realize what a vital role our hormones play when it comes to our immune response. Cortisol is a hormone that our body releases as a stress response. It’s released by our kidneys and sends our bodies into “fight 0r flight” mode. This is fine if the reason for stress is an actual life-threatening situation, but a prolonged rise in cortisol levels has a severely impact detrimental on our entire body, most importantly our immune system. Essentially, cortisol acts like an off-switch for our immune system. What’s the point in doing all of the things for our immune system only to have it shut down because we’re panicked over the virus? These are my best tips for managing stress:
- No phone rule: I don’t pick up my phone for the first 30 minutes after I wake up. This ensures I’m not bombarded with a barrage of emails and news stories until I’m ready to digest it.
- Meditate: we all know the immense benefits that meditation brings. It’s a great way to centre yourself in the morning before starting your day.
- Journaling: I either gratitude journal, or focus on the positive things in life. This really uplifts my mood.
- Calm Alchemy Capsules: these all-natural supplements have 4 micronutrients that relax your mind and body.
Sleep
This is my last tip, and one that just isn’t discussed enough. Cytokines are a type of protein that targets infection and inflammation. These cytokines are produced and released while sleeping. So if you don’t get enough sleep, then your immune system is automatically compromised. Sleep restores the body, it’s incredibly important to get enough of it, especially in a time like this.
PS – if you enjoyed this post, check out the morning ritual that’ll jumpstart your system and everything you’ve wanted to know about bulletproof coffee.