Creating immunity against viruses

This is a bit long but bear with me. With the Coronavirus not done with us yet, I’m being asked by clients what I might recommend to keep viruses such as this at bay. Actually, more accurately, clients are asking me what I’m doing myself to prevent getting Covid-19 and what I would do if I’m unlucky enough to contract it.

Firstly I would stress that the most important factor here is to follow the government guidelines of washing hands scrupulously and staying at home/social distancing. However, the answer more generally to protection against viruses, is to make sure our immune system is as strong as it can possibly be. Not only will this mean we may be more capable of fending off a virus but if we do succumb then our bodies are far more equipped at fighting it and recovering well.

BUT, this isn’t a quick fix. The bottom line is that to promote a strong immune system we have to maintain a healthy diet and lifestyle over a period of time. I’m sorry but you can’t eat a couple of oranges at breakfast and expect to be protected against anything coming along that day.

The way to build a strong immune system is by consuming a broad diet, rich in colourful vegetables and fruits (as well as good quality proteins and healthy fats), while avoiding processed, non-nutritious foods. In addition to regular, moderate exercise, we can strengthen our immune system so that it’s ready for whatever the world throws at us.

So, whilst not exhaustive, below is what I personally try to do generally to keep my immune system in good health, followed by some ‘dos’ and ‘donts’ and a list of my favourite immune boosting herbs and essential oils. Lastly, my potent viral fighting immune drink which I’ll definitely be drinking regularly should I be unfortunate enough to contract Covid-19.

Ensure I’m getting plenty of the most powerful immune-boosting nutrients - Antioxidants are mainly what we’re looking for- a group of nutrients that play a key role in maintaining a strong immune system. You’ll find them mainly in colourful fruits and vegetables, especially purple, blue, red, orange, and yellow. This is my list of top immune boosting foods:

Sweet red peppers
Kiwi fruit
Citrus fruit: oranges, lemons, grapefruit
Blueberries, strawberries, cranberries, raspberries
Leafy green vegetables such as kale, spinach, chard
Broccoli, cabbage, cauliflower, brussel sprouts – all the brassica vegetables are great choices
Mushrooms, especially shiitake and oyster mushrooms
Sunflower seeds and almonds
Garlic
Ginger
Turmeric
Green tea and Matcha.

One way I’ll make sure I’m getting some of these is through my smoothies. This doesn’t have to be complicated – choose a nut milk, add a large handful of brightly coloured fruit, a large handful of green leafy veg, throw in a banana and a handful of seeds or nuts.

Eating good quality protein - Helps build and repair body tissue and fights viral and bacterial infections. Good quality and as much as I can from plant sources. No protein shakes here or processed meats.

Making sure I’m getting enough Zinc - a really important mineral for cell growth and repair. It helps our T cells to do their job and protects cells from viruses. Food sources of zinc include chickpeas, lentils, beans, pumpkin seeds, sesame seeds, cashews and almonds and oysters. Take a supplement if you don’t think you can get this from your food.

Keeping a close eye on my Vitamin D levels - Vitamin D helps our ‘soldier’ immune cells to hunt out and destroy foreign invaders. Low levels of vitamin D are believed to increase the risk of acute viral infections and restoring it can reduce the risk of acute respiratory infections. Vitamin D is synthesised in the skin on exposure to UV rays from the sun. Some levels are also found in foods such as fatty fish and eggs. If you are prone to infections and colds then it can be worth having your levels checked and taking a supplement if low.

Looking after my gut -  over 70% of our immune system lives in the gut. The gut forms an important line of defense against invading microorganisms. Ensuring the gut lining and the microbiome (the complex ecosystem that resides in the gut) are healthy is vital to ensure our immune defenses are strong. Probiotics are live organisms that either naturally live in the gut or are transient and support the growth of the natural flora. Feeding the microbiome with prebiotics found in foods like Jerusalem artichokes, onions, garlic, leeks, oats, asparagus, sauerkraut and kefir helps them to flourish. If you’ve not had a healthy diet and/or you’ve taken lots of antibiotics your natural flora might be very low and a probiotic (with strains for immunity) could be worth taking.

In addition to this I try to give my digestive system time to rest in order that it isn’t spending all its time breaking down food. Eating too frequently and eating poorly is effectively a ‘stress’ on the digestive system which means its important immune function can be impaired. I don’t eat between meals and I try to give myself at least a 12-14 hour window where I don’’t eat anything. This is usually in the evening and overnight so that my digestive system has proper time to rest and can focus on its heal and repair function.

Keep exercising (moderately) - Moderate exercise has been shown to help strengthen immunity. Physical activity may help flush bacteria out of the lungs and airways which in turn may help reduce the chance of us getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells; the body's immune system cells that fight disease.

DON’T…

Smoke at all and try to reduce your alcohol consumption – full of toxins and will have a negative effect on your immune system and make you prone to infection.

Drink soft/fizzy drinks and junk food including chocolate, takeaways and convenience foods as they’re high in sugar and processed fats, disabling the immune system and contributing to toxicity.

Eat sugar, including sweeteners (even the natural ones) and refined carbohydrates such as bread, pasta and pastries. Sugar negatively affects the immune system and prevents your phagocytes (the immune cells which eat up the pathogenic germs) from working efficiently.

Eat too much pasteurised dairy products (milk, cheese, yoghurt) as dairy is very mucus-forming and can aggravate the gut.

Drink too much coffee -  lovely but acidic and inflammatory. It can aggravate the gut and reduce nutrient absorption which may compromise your immune system.

DO…

Stay hydrated by drinking room temperature (rather than freezing cold) filtered water and herbal teas. Crucial for maintaining good digestion. We want the body to clear toxins as quickly as possible and keeping the digestive system functioning well is a key way to do this.

Get enough sleep – Sleeps strengthens our body’s immune response and it’s more important than ever that we’re getting enough of it. Lack of sleep lowers immunity and makes us far more susceptible to catching viruses. Sleep supports the proteins and cells of our immune system to detect and destroy bugs and germs.

Reduce your toxic load by using natural cleaning products, cosmetics and beauty products. The average home contains dozens of harmful environmental toxins which we absorb through the air we breathe and the products we put on our skin. Avoid spray products, use gloves where possible, keep the house well ventilated and only use products with natural ingredients.

Look after your liver – other than eating lots of healthy veg, start the day with warm water and lemon, eat lots of cruciferous & bitter veg & manage anger!

Have an Epsom salt bath to help draw out toxins from the body and keep us relaxed.

Practice dry skin brushing to eliminate toxins, improve circulation and stimulate the lymphatic system.

Use a sauna to gently sweat out harmful toxins through the skin. I realise this isn’t possible for most of us right now but a nice steamy bath is also an option.

My favourite immune boosting herbs

Here are some of my favourite immune-boosting herbs that I always try to keep in the cupboard in supplement form:

Echinacea -  immune enhancing and lymphatic properties so a great herb for viral infections. It helps to increase your white blood cell count so your body can fight off infections efficiently.

Thyme - a fantastic antibacterial and antimicrobial herb which is great for clearing catarrh, coughs and sore throats.

Elderberry - contains immune enhancing and antiviral compounds. A nice herb to give to children as a tincture or syrup.

Wild Cherry and Mullein - amazing lung herbs with antitussive (cough relieving)and anti-catarrhal (mucous reducing) properties; both are indicated for dry coughs, pneumonia and influenza.

Propolis - another great immune-boosting herb due to its antiviral, antibacterial and antioxidant activity. It helps with most cold and flu-related symptoms including sinus pain and sore throats.

My favourite immune boosting essential oils

Eucalyptus, oregano, thyme and frankincense are all amazing immune boosting essential oils. Inhale using a diffuser, place several drops into a bath or blend with a carrier oil and place on the skin. Please don’t ingest them.

And finally…

I’ll be keeping the ingredients for this potent, immune boosting, viral fighting drink to hand should I need it. Twice a day:

2 tsp Manuka honey
Juice of 1 lemon
Juice of 1 orange
1 tbs organic apple cider vinegar (with Mother)
1 to 2 cloves of minced garlic (set aside for 10 mins)
1 tsp fresh grated ginger
Dash of cayenne pepper
Dash of real sea salt
Grind of black pepper
Half tsp turmeric

Crush the garlic and set aside for 10 mins to give the enzymes a chance to form and ensure maximum effect. Stir the honey, turmeric and hot water until the honey is dissolved. Mix in the rest of the ingredients and drink.

Hope this is useful, Louise x