Do Not Underestimate Your Underlying Immunity and Inflammation
People who aren’t metabolically healthy (i.e., obesity, type 2 diabetes, cardiovascular disease, and hypertension) are much more likely to experience severe complications if they become infected with the virus. Seemingly young and “healthy” people are also coming down with the illness as well (more on this below).
In fact, we know that just 1 out of 3 Americans is considered metabolically unhealthy, increasingly their risk of becoming ill from viral infections, such as COVID and suffering significant health outcomes. Many countries around the world are also dealing with the same problem with issues such as obesity, diabetes, and high blood pressure on the rise. One of the biggest reasons for the increased health risk is the global spread of ultra-processed food and sedentary lifestyles.
Immune defenses decline with age. This is a fundamental fact of biology and a natural phenomena of life. Even with small and moderate declines in several of the body’s organ functions, humans can still live within ranges that promote optimal health only if their external world is conducive to achieving this goal. Older people are most vulnerable to any highly infectious disease and its fatal consequences. For instance, individuals over 80 years old are over 100 times more likely to die from COVID-19 than those in their 20s.
Sadly, we live in a highly toxic and acidic world causing our natural killer cells (a major immunological weapon) to be less effective at destroying virus-infected cells with advancing age. We must change our environmental inputs in order to slow down or even reverse our natural immunological decline. It is the only way we can function at our best as we age.
Having a basic understanding in biology, we know fat tissue increases inflammation and renders overweight and obese people more vulnerable to any infection, including COVID-19.
The conversation throughout the media is focused only on drug and vaccine development to solve the COVID-19 pandemic from recurring. It would be way more effective and safer to focus on finding clear ways to diminish inflammation and improve resistance to deadly disease. The basic immunological weapons we have had all along lie in our diet, lifestyle, and mindfulness. They are still the most powerful weapons available, unlike depending only on synthetic pharmaceuticals and a vaccine loaded with dangerous side effects especially for those with weaker immune systems.
Sadly, many people don’t realize that they can prevent chronic disease through everyday choices linked to diet, quality sleep, and being physically active. Without these three lifestyle factors, we ultimately miss out on valuable protective measures that give us greater immunity and life expectancy.
Inflammation, particularly of the blood vessels, leads to the development of chronic diseases that increase the risk of hospitalization. It may present as unusual red eyes or a bluish appearance on the lips caused by low oxygen levels, for example.
check out the following tips to learn about building greater resilience to tackle future infections.
Hydrate: Aim to drink filtered water equal to half a person’s body weight in ounces (80 lb child = 40 oz or 5 cups) as their daily target. Water is important to every organ system in the body since it makes up 90% of every cell. Be sure to increase your daily water target for exercising more and being outside on warm days.
Food Is Medicine: “eat a rainbow” meaning a variety of colorful unprocessed fruits and vegetables. They are rich in antioxidants that destroy damaging free radicals responsible for weakening our immune systems and inciting so much of the inflammatory damage previously mentioned. When produce is processed, it has lost all of its nutritious value. For example, when you have a fruit-flavored granola bar, breakfast cereal, microwaved or frozen vegetable pasta dish, it will hurt your immune system and increase risk of metabolic diseases and obesity.
Add Mushrooms to your meals: Mushrooms are an amazing superfood, providing us with vitamin D3, among other things. Experiment with a variety of mushrooms to see which ones your kids and you like. Add thin mushroom slices to soups, stir fry, or just sauté them as a side dish.
Cook With Vegetable Broth (not bone, chicken, or beef broth): It is just like having vegetable tea without exposing yourself to high concentrations of heavy metals (i.e., arsenic) in animal bone based broths. Consider drinking it first thing in the morning. Use vegetable broths in your cooking for its rich easily absorbed mineral and micronutrient content which supports gut health and our immunity.
Avoid Simple Sugars and Processed Food: Blood tests routinely show evidence of a diminished immunity within 30 minutes of eating simple sugars (like glucose, refined sugar, and fructose), and results in a 50% reduction in your white blood cells’ abilities to kill germs. Conversely, keeping blood sugar levels steady has been shown to enhance immunity.
Try Nasal Washes: They are salt water solutions you send up one nostril and have it come out the other nostril (along with dried mucus, allergens, and the viral particles you want to banish). Simply irrigate your and your children’s nasal passages at the end of every day, after any exposure (at work, school, playgroups, on public transportation, plane trips, etc.). In addition to regular hand washing, daily and frequent saline nasal washing is an important way you can protect against viral infections. After a viral exposure, germs need to multiply in the nasal passages for at least 1 to 2 days before any symptoms develop. Nasal irrigation can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place. There is a wide variety of products available on the market to do the job. My favorites are Nasopure, Neti Pot or Xlear nasal spray.
As a general rule, do not share nasal wash bottles! Invite your child to watch you irrigate your own nose once you’ve got the hang of it, and when it’s their turn, be sure to give them as much autonomy as you can. Be patient! Water in the nose may feel uncomfortable and take some time to get used to.
Walking can be extremely restorative to a sedentary body and help boost the immune system. When skeletal muscles contract upon movement, they produce small proteins called myokines that dampen inflammation and cause big health benefits. Myokines hault infections and keep inflammation from spiraling out of control.
Bottom line: Exercise is essential for everyone. No matter what your chronic condition is, exercise boosts immunity. The more extensive or vigorous the exercise, the less inflammation. Do not underestimate the power of walking. Those who reach fewer than 3,000 steps a day have the highest level of inflammation, whereas those who reach 7,000-10,000 or more steps daily have the least inflammation.
You don’t need any special workout equipment or gadgets. Just get back to the basics and start moving. Exercise improves sleep quality leading to further suppressing inflammation. Aim for seven to eight hours of sleep a night, and if you need additional support, try tai chi, meditation, or progressive muscle relaxation (from feet to head) to help reduce stress and calm the mind and body.
Consuming a varied, nutrient-rich plant-based diet keeps calorie intake in-check and is the gold standard for boosting the immune system. While baking became a new pastime when many people were sheltering at home, the consequences—weight gain and overconsumption of sugar and refined flour—can increase susceptibility to the virus. Excess weight weakens the immune system. Increasing abdominal fat, in particular, boosts inflammation. Focus on having yummy vegetables like red bell peppers, cucumbers, arugula, broccoli, and fresh herbs -- raw vs. cooked. Balance with a variety of lentils, beans, mushrooms, and quinoa or millet.
Finally, try intermittent fasting (14-16 hours at night) and avoid eating a big dinner or late night snacking. Try to also avoid having caffeine after 12 p.m.
AUTHOR
Dr. Payal Bhandari M.D. is one of U.S.'s top leading integrative functional medical physicians and the founder of SF Advanced Health. She combines the best in Eastern and Western Medicine to understand the root causes of diseases and provide patients with personalized treatment plans that quickly deliver effective results. Dr. Bhandari specializes in cell function to understand how the whole body works. Dr. Bhandari received her Bachelor of Arts degree in biology in 1997 and Doctor of Medicine degree in 2001 from West Virginia University. She the completed her Family Medicine residency in 2004 from the University of Massachusetts and joined a family medicine practice in 2005 which was eventually nationally recognized as San Francisco’s 1st patient-centered medical home. To learn more, go to www.sfadvancedhealth.com.