The year 2020 will be forever remembered for unbelievable stress. Never have we been asked to make so many changes simultaneously in the way we live our lives; social distancing, business closings, sheltering in place (lockdowns), working from home, remote learning for the children, the list goes on and on.
How does all this stress affect us/you? Well, stress is processed by the brain and translated into a “fight and flight” response. Your nervous system is geared into action and you release a stress hormone called cortisol (plus adrenaline and noradrenaline). In the short-term, cortisol helps you focus and increases energy. Long-term stress and high cortisol, however, starts breaking down tissues, weakens the immune system, depletes nutrient resources the body needs to function optimally, and much more! Symptoms of chronic stress include anxiety, decreased energy levels, frequent colds, gastrointestinal irritation, sleep disturbance, increased pain and discomfort and more.
What can you do to decrease the effects of stress on your mind and your immune system?
A Few Lifestyle Recommendations:
Find a Healthy Balance
You may have heard that we now have time to do all the things we put off when we were too busy before COVID-19. Remember, we are in the middle of a very stressful time of our lives right now. Don’t put extra pressure on yourself to do more than your mind can process.
Try Deep Breathing
Try breathing in for 4 seconds, holding for 4 seconds, breathing out for 4 seconds and holding for 4 seconds. Do this for 1 minute or until you feel more relaxed.
Spend Time in Nature
Fresh air and sunlight help boost your spirit. Listen to the calming sounds of the birds and peaceful sound of the wind. This reduces stress and re-energizes your mind and body.
Exercise in almost any form can act as a stress reliever. Being active can boost your feel good endorphins and distract you from daily worries.
Adaptogens Decrease Effects of Stress
Adaptogens (herbs) have been used to protect the body against stress, help maintain energy levels and maintain immune balance. Some adaptogens you may be familiar with include:
Neurotransmitter Support for Anxiety Caused by Stress
Neurotransmitters are chemical messengers that regulate stress, mood, memory and the sleep cycle. To help decrease anxiety and increase your ability to relax during the day, consider:
**If you are taking any prescription medications, especially for anxiety, depression, or similar concerns, please consult your physician before pursuing any of the above nutrient considerations.**
Call-to-Action: Perform at least one of the Lifestyle Recommendations and pay attention to how it makes you feel better!
P.S. Got a question? If you’d like to speak with me personally about an issue you are having, please call our office at 320.296.2987 to schedule a 15 minute Discovery Consultation for Free.
The information provided is not intended to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice, or delay in seeking it, because of something you have read, watched, or heard on this, or successive postings. You are encouraged to consult with your doctor with regard to this information contained on this or through any further correspondence. After reading articles, watching videos or reading other content you are encouraged to review the information carefully with your professional healthcare provider.
The statements here upon have not been evaluated by the Food and Drug Administration. Any recommended product is not intended to diagnose, treat, cure or prevent any disease.
As the saying goes, “Movement is medicine.” Exercise boosts your cardiovascular fitness. Sensible exercise also helps control your blood sugar, helping to fight off obesity and diabetes.
Can movement support your immunity?
YES! Think of your lymphatic system as the sewer system of the body. When a bug invades, it is captured by the immune system and placed into the lymphatic system. Then it is taken apart and placed back into the blood stream and eliminated from the body by the liver. However, unlike your circulatory system, there is no pump for the lymphatic system, so how does this work without a pump? The lymph fluids move as you move! That’s why movement is so important for your immunity.
When beginning an exercise program, start slowly with walking or biking. You can also exercise at home. Check out this link for sensible movement exercising to help boost your immunity.
Boosting Immunity: Functional Medicine Tips on Prevention & Immunity Boosting During the COVID-19 (Coronavirus) Outbreak
By the IFM Medical Education Team
With the spread of the COVID-19 coronavirus disease in the news, The Institute for Functional Medicine IFM) would like to remind you that there are several steps you can take to reduce your chances of being exposed to respiratory viruses and to boost your immunity in the event of exposure. The following information outlines what you can do to help keep yourself and your family safe.
Prevention Strategies in Alignment With the Centers for Disease Control and Prevention
Hand washing: The most well-established way to prevent respiratory infections such as influenza and coronavirus is frequent and thorough hand washing with soap and water. Scrub your hands thoroughly with soap and water for at least 20 seconds.
Hand sanitizer: Handwashing with soap and water is the best way to reduce germs, but if they are not available, alcohol-based hand sanitizers that contain at least 60% alcohol can help to reduce the spread of infection.
Note: avoid any products containing triclosan, a known hormone-disrupting chemical.
Covering your mouth and nose: Cover your mouth and nose with a tissue when coughing or sneezing; if your hands are not free or you don’t have a tissue, cough or sneeze into your sleeve, not your bare hands.
Not touching your face: Avoid touching your eyes, nose, and mouth with unwashed hands, which can help provide the virus with a route of entry into the body. Since the average individual touches their face an average of 15 times per hour, remain vigilant!
Keeping surfaces clean: Clean and disinfect frequently touched surfaces, especially when someone is ill. Surfaces to consider include doorknobs, phones, computer keyboards, remotes, and other surfaces that are frequently touched in rooms such as the bathroom and kitchen.
Stress reduction: Chronic stress can negatively alter immune system responses, making you more likely to get sick. Identify your personal stress reduction strategies and practice them regularly.
Sleep: Sleep has a big influence on immune function, so it is essential to get plenty of sleep. Practice good sleep hygiene and maintain consistent sleep hours—turn off screens, ensure the room is cool, quiet, and dark, and set a reminder to help yourself go to bed on time.
Exercise: Moderate, regular physical activity helps to boost immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones. Establish and follow an exercise program to not only help prevent respiratory infections but also to improve cognitive and physical resilience.
Nutritious foods/diet: Research indicates that brightly colored vegetables and fruits boost immunity better than most supplements. Eat plenty of fruits and vegetables—aim for 10 servings per day. Include fermented vegetables or other probiotic-containing foods.
Natural Means of Boosting Immunity
Most over-the-counter medications only treat the symptoms of viral infections; most don’t actually help the immune system fight the infection. Although there is no research to determine what is effective specifically for coronavirus, the following are some natural modalities you can utilize to both address symptoms as well as boost your immune system if you do come down with an illness:
Self-care: When battling upper respiratory infections, top priorities are plentiful hydration and rest. Drink plenty of fluids; homemade vegetable or bone broths are also extremely beneficial. Various herbal teas/hot drinks can help with hydration and reducing symptoms; good choices include peppermint, ginger, eucalyptus, chamomile, and hot water with lemon, honey, and cinnamon.
Sore throats: Salt water gargles are excellent for loosening mucus and helping fend off bacterial throat infections. Hot teas and lozenges containing slippery elm are excellent demulcents (to relieve minor pain and inflammation of mucous membranes) for soothing irritated sore throats. Two tablespoons of honey in hot water can also help to soothe and decrease throat inflammation and pain. Chamomile and peppermint teas are also helpful for soothing irritated sore throats, as are teas or infusions made from marshmallow root and licorice root, both of which can act as soothing demulcents.
Respiratory congestion & sinuses: For respiratory congestion, use a humidifier, vaporizers, or steam inhalers, or spend time in steamy baths or showers. Vaporizers and inhalers can also be used with decongestants or essential oils such as eucalyptus, menthol, peppermint, or frankincense. Nasal xylitol sprays are very beneficial, as is nasal irrigation using a neti pot or nasal irrigation bottle. Buffered saline is easy to make or can be purchased in packets and eliminates any irritation to delicate, irritated mucous membranes.
SUPPLEMENTS, NUTRIENTS, AND FOODS TO SUPPORT IMMUNE FUNCTION
There are several nutrients, plant-based botanicals, and supplements that can boost immune function and provide symptom relief during illness and may help to shorten the duration of illness. For preventing and treating viral upper respiratory infections, consider some of the following:
Vitamin C: Vitamin C may help to prevent infections, including those caused by bacteria and viruses. Regularly administered vitamin C has been shown to shorten the duration of colds, and higher doses of vitamin C during an illness can also act as a natural antihistamine and anti-inflammatory.
Vitamin D: Vitamin D, known as the “sunshine vitamin,” is one of the most important and powerful nutrients for supporting the immune system. Numerous studies have shown that it helps reduce the risk of colds and flu. Unfortunately, a high percentage of the population is deficient, so daily supplementation (ideally in the form of vitamin D3) offers the best protection.
Vitamin A: For short-term use and particularly for those with moderate vitamin A deficiency, supplementation can be extremely helpful in supporting the body’s ability to fight infections, particularly with regard to respiratory infections.
Zinc: Zinc plays a significant role in boosting immunity. Often available as lozenges, zinc can help to reduce the frequency of infections as well as the duration and severity of the common cold when taken within 24 hours of onset.
Selenium: Selenium, a key nutrient for immune function, is also an antioxidant that helps boosts the body’s defenses against bacteria, viruses, and cancer cells. It may particularly help to protect against certain strains of flu virus. Selenium is easily obtained from foods, with the richest source being Brazil nuts.
Honey: Honey, preferably raw, is a good demulcent (it relieves minor pain and inflammation of mucous membranes), has antioxidant properties, and has some antimicrobial effects. It is helpful for coughs and sore throats and can be added to hot tea.
Elderberry extract/syrup: Elderberry can be helpful in reducing cold duration and severity. With regard to flu, it has been shown to help prevent infection with influenza viruses as well as demonstrating potent antiviral properties that can aid in reducing flu duration and symptoms. Caution in using elderberry may be needed in some people with autoimmune diseases, however, due to the way it stimulates the immune system.
Garlic: Garlic contains a variety of compounds that can influence immunity. Some studies have shown that both fresh garlic as well as aged garlic extract and some other garlic supplements may reduce viral upper respiratory infection severity as well as function in the prevention of infection with viruses that can cause colds.
Probiotics: Probiotics contain “good bacteria” that not only support the health of the gut but also influence immune system functioning and regulation. Studies have shown that probiotic use can decrease the number of respiratory infections, particularly in children.
*This document is only intended to identify modalities that may boost your immune system. It is not meant to recommend any treatments, nor have any of these modalities been proven effective against coronavirus. Always consult your physician or healthcare provider prior to using any of these modalities. For up-to-date information on COVID-19, please consult the Centers for Disease Control and Prevention at www.cdc.gov.
Dr. Chad is passionate about helping others help themselves.