Unfortunately, this virus is going to be with us for a while. How much of a while? The science is still coming in. There are still many new cases every day and sadly many coronavirus deaths.
Here is some information about what we all can do to keep ourselves as healthy as possible so that if you do get Covid19 your chances of having a mild case and optimized
Who is high risk for severe disease?
- Anyone over 65, immune system is just not as robust
- Diabesity = common combo of obesity and diabetes
- Heart disease, coronary artery disease, past heart attack
- Hypertension if poorly controlled
- Asthma if moderate or severe
- Emphysema, or any significant lung disease
- Chronic renal disease
- A compromised immune systems such as those with cancer or on chronic cancer treatments
- Some autoimmune disease treatments (MS, lupus, rheumatoid arthritis) The medications for these diseases can depress the immune system
- Men are higher risk than women. Why? Research is ongoing but one thing that’s been discovered is men have higher quantities of Angiotensin-converting enzyme (ACE) which is found in the lungs, heart, kidneys and other organs. ACE is thought to play a role in the entry of the virus into the cells to reproduce itself. The common blood pressure medicines, known as ACE inhibitors do not appear to have an effect on this risk.
But most healthy men are still low risk.
How to avoid Covid 19 and stay well
- Shelter in Place, social distance and wear a mask in public, and consider wearing food handlers gloves into stores. Do this until our public health officials let us know it’s safe to loosen these restrictions.
- I’m proud of the Bay Area and California for being out ahead of the curve and keeping us as safe as possible.
How’s your lifestyle?
Take this time as an opportunity to take a step back and re-evaluate your health habits. Being healthier overall improves your immunity as well as cutting your risk of all major diseases: heart disease, cancer and dementia.
As a shorthand for health habits we use DESS:
- D = Diet
- E = Exercise
- S = Sleep optimization
- S = Stress reduction
There is no 1 diet that is right for everyone but there are tremendous health benefits to certain dietary principles.
- Eat organic as much as you can
- Eat a diet high in vegetables, some raw, some cooked
- Raw or lightly steamed/roasted veggies is 1 way to get a lot of fiber which feeds a healthy gut microbiome: We all have 2-3 lbs of intestinal bacteria doing good things for us (or a sick microbiome impairing our immunity and other negatives)
- Avoid SUGAR. This should be only for very celebratory occasions
- Avoid or limit alcohol (It’s not a health food)
- Limit simple carbs like bread, crackers and everything made from flour
- Avoid fast food. It’s full of garbage toxic fats and chemical additives to give it flavor.
- Add plenty of healthy fats like olive oil, avocados, avocado oil, nuts and seeds
- Adding some fish is good, especially the small cold water fish like sardines and anchovies, wild caught salmon, mackerel and herring.
- If you don’t care for fish eat some sea veggies like nori or take some kelp capsules to prevent iodine deficiency.
- Have organic and grass fed animal protein if desired. Smaller quantities best for most people.
- Add high Potassium food like avocados and green bananas. Covid 19 depletes potassium
- Move every day
- Optimal to do some aerobic activity and some strength training.
- Pilates or Yoga are good strength training. Weight training is a good option.
- Walking uphill, biking uphill, elliptical, jogging, intensive exercise strengthens the lungs, prevents heart disease, improves brain function and helps prevent Alzheimer’s.
- Your brain and body need at least 7 hours of sleep, 7 1/2 or 8 hours is best.
- Your brain can only clear certain toxins only during deep sleep
- Sleep is very important for your immune system as well as heart, diabetes risk
- cancer risk and dementia risk. Sleep has tremendous healing potential.
- I highly recommend the book WHY WE SLEEP by Matthew Walker PhD- a great listen or read
- If you meditate and have done so for a good while that’s a great habit to continue.
- For some vigorous exercise or yoga is a calming and lowers their adrenalin.
- If you need some help with anxiety and stress during this pandemic you can try a device called Inner Balance by HeartMath, used with an App. I like it because it’s so easy to learn to use and so easy to succeed in only 10 to 15 minutes a day. There is more than 25 years of research supporting this technique.
- Socialize as you are able. Keep in touch with friends and family to both give and receive support.
Nutrients that can help avoid severe illness:
- Vitamin D3 2000 ius/day for average weight adult
- Research supporting Vitamin D:
- Have your vitamin D level checked if possible. If you are an adult below 25 take 5000 ius for a month, then go back to 2000ius/day. Some people do need higher doses long term.
- Vitamin C – buffered preferred- 500 mg 2x/day
- Zinc 30-50 mg 1/day, partially blocks virus from cell entry
- Omega 3 fish oil 2000 mg /d, anti-inflammatory, improves blood flow
- Selenium 200 mcg 1/day
- Immpower or Immunokinko (AHCC mushroom extract) boosts immunity 1/d
- Monolaurin 600 mg 1/d boosts immunity
- Quercitin 250-300 mg 1 2x/day dampens down cytokines
For mild Covid19/Flu symptoms:
Contact your primary care doctor if you have a fever of 101 or higher, are short of breath, or have any significant symptoms. Do not ignore chest pain or stroke symptoms as these can be Covid 19 or another serious problem. Do not be afraid to go to the ER. They have careful infection prevention protocols in place.
- Vitamin D 10,000 ius for 5 days and then 5000 ius/day
- Vitamin A 10,000-25,000 ius /day (do not take more than 5000 ius if you may be or are pregnant)
- Vitamin C, buffered 1000-2000 mg every 3-4 hrs as tolerated (if bowels become too loose decrease the dose)
- Zinc 90-100 mg 1x/day -slows viral entry into cells
- Quercitin 500 mg 3-4 x/day
- Melatonin 3-10 mg 1x/day
- NAC 500 mg 2-3x/day – antioxidant support
- Immunokinko or Immpower (AHCC mushroom extract) 1 2-3 x/d or a Reishi mushroom supplement– NK Cell or innate immunity support
- Echinacea 500 mg 2-3 x/d -cellular immunity support
- Theracurmin 500 mg 2-3 x/day – anti cytokine support