Well this coronavirus has certainly caused a stir and rightly so. First and foremost during this difficult time, look out for each other. During this time we see communities coming together (but separately of course), doing the right thing for others as well as yourself. If we think of others and those most prone to the serious effects of this virus, we will all want to do the right thing for everyone. It is proactive to stay calm, nourish yourselves and your families. Listen to the advice and self-isolate for the sake of your grandparents, or the mother of three children with an immunocompromised condition.

This is not just about you and your family, its about others and their loved ones.

It has taken me two weeks to write this article. The coronavirus is new and what would I possibly know about it and what effective treatments there are for it. I have been heavily researching for almost two weeks now and after following some really smart people, I feel I have gathered lots of helpful information to help you get through this time.

Panic and fear keeps us in a state of reacting to this situation. Instead of reacting, I believe we can be proactive in stopping the spread of coronavirus. I also feel it’s possible to improve our health and boost immune systems that may assist in reducing the effects of the coronavirus.

This is a work in progress and I’m sure I’ll add to it over the coming weeks. I have tried in as many circumstances to provide you the evidence behind my recommendations and that of other experts out there. The evidence is not based on studies done on the coronavirus specifically as this virus is so new. Please understand that recommendations to improve and boost your immune system are based on research done on other viruses and immune health.

Note of caution: This information below should NOT be substituted or taken for medical advice. What is written below is not intended to prevent, treat, diagnose or cure any disease. 

First I guess we better start with the basics.

CORONAVIRUS – What is it?

Coronavirus (COVID-19) is a virus that belongs to a family of Coronaviruses like SARS and MERS. The name comes from the physical appearance of the virus under microscope that has the appearance of a crown or Corona.

Symptoms of COVID-19 are similar to SARS or MERS being that these viruses cause a respiratory illness. Differences in the severity of the symptoms may be why COVID-19 is unable to be contained as well as the SARS or MERS was. Most people who contracted SARS or MERS were really ill, therefore, they were naturally quarantined in bed getting better and not spreading that version of the Coronavirus.

Whereas COVID-19, the presentation is so mild in most people that they are unaware they have an infection. This is two-fold. It is a great result for the healthy people who present with mild symptoms as they are barely sick. But this creates disastrous results for the elderly or immune-compromised individuals as these seemingly well individuals are out in the community spreading this virus worldwide.

Therefore, this coronavirus has serious implications as the large number of people who aren’t ill enough to realise they have it, are spreading it. This virus is difficult to contain due to the mildness of symptoms in the majority.

COVID-19 is an airborne pathogen, so spread through coughing, sneezing and shaking hands. Unfortunately, the virus can remain intact on different surfaces for 2-10 days. Therefore being spread by an infected person touching a surface, then someone else touching that surface, then touching their own face where the virus can enter through their eyes, nose or mouth.

It is understood that by wearing a mask you can still catch the virus. This is because the virus can still make its way into the nose or mouth due to the tiny gaps around the mask. We also learnt above that the virus can enter the body through the eyes, so unless you are wearing a tight mask and goggles that seal around the eyes, you will not protect yourself from contraction.

However, it is believed that by wearing the masks you can stop the spread. So, in circumstances where you need to go to the supermarket and hypothetically if you are infected but unaware, wearing a mask can stop the virus particles being spread through the air.

 

10 THINGS YOU CAN DO TO AVOID GETTING & SPREADING THE CORONAVIRUS (GOVERNMENT RECOMMENDATIONS)

1. Handwashing is still the number 1 recommendation from the CDC and governments worldwide. Washing hands often with soap and water regularly is advised
2. Use 60% alcohol-based hand rubs/ sanitisers. 60% alcohol will kill viruses including the coronavirus whereas antibacterial sanitisers will only address bacteria and not the virus.
3. Maintain social distancing of 1.5 metre between yourself and anyone coughing or sneezing.
4. Avoid shaking hands when greeting people during this outbreak.
5. Avoid touching your eyes, nose and mouth – if you have touched a surface that is contaminated with the virus you will transfer it onto your mucous membranes where it enters your body and possibly makes you sick.
6. Practice good respiratory hygiene – if you sneeze or cough, do so into your bent elbow or tissue
7. Dispose of used tissues immediately.
8. Have a sip of water every 15 minutes – if you are exposed to the coronavirus and it enters your airways or back of throat, it may then move deeper into your lungs. The theory behind drinking regularly is that you may wash the virus down into your stomach with regular drinking where your stomach acid will kill the virus, therefore, not infecting your lungs.
9. If you feel unwell with mild cold-like symptoms stay home and self isolate.
10. If your symptoms worsen and you experience extreme fatigue and/ or difficulty breathing seek medical attention straight away.

The above government recommendations are all very important and I felt it essential to mention these as they are the official guidelines we should all be following.

These guidelines are what is really important for us to “reduce the curve” to minimise spread of the coronavirus. After learning that Australia only has 1,500 ICU beds, it makes us realise that we are completely not equipped for our hospital systems to be overloaded with critically ill people. Imagine being turned away from treatment needed to save your life because they simply can’t offer you a bed or a respirator. So, the above recommendations are not to be taken lightly. We all have to do our part to reduce the curve and keep our hospital/ health system functioning to take care of everyone who needs it.

Over the last couple of weeks I have come across some information that is helpful, so rather than me summarise, I’ve copied the links here for you.

For information on “flattening the curve” click here. This article clearly shows us how reducing social contact can reduce the spread of coronavirus.

Quarantine and self-isolation are different. Read this article to learn more and especially how to self-isolate correctly.

 

IMPORTANT INFORMATION FOR YOUR IMMUNE SYSTEM

As well as reiterate the common information found over the internet, I wanted to share information that is important for your immune system and for your physical and emotional health and wellbeing.

I was also prompted to write this article because of the panic I am reading on forums. School activity has been reduced, schools have close and this may extend further to businesses. Reading about the policies the governments have put in place now and the panic from parents and teachers around exposure and risk made me realise that some people feel passive to this infection.

 

WE DON’T HAVE TO BE SITTING DUCKS

We can do things to protect and build and strengthen our immune systems and make us more robust in the event of exposure to the coronavirus, known as COVID-19.

Before we get into real action steps, I first want to recognize that for the majority this is a mild virus. BUT… for the elderly, the immunocompromised and for people suffering from co-morbidities (one or more health problems) we have learned that this virus can be devastatingly fatal.

In saying that, there has been research done by very clever people (much cleverer than myself) for the cohort of people that this virus is serious for and I’ll share that information also.

If you are reasonably healthy, there is lots of advice to boost your immune system that may protect you and your family from this virus.

Likewise, if you or someone you love fits into the category that puts you at high risk (the elderly and immunocompromised and for people suffering from co-morbidities), I will also supply you evidence-based information that is necessary for your health and may decrease your risk of serious complications. You are not alone with no armour.

 

IMPROVE HEALTH DURING CORONAVIRUS PANDEMIC

Just before we get into these reduction strategies, I feel it necessary to explain the impact of the coronavirus for the healthy and how it develops into something serious for the elderly and/ or immunocompromised.

IN HEALTHY PEOPLE

In healthy people the coronavirus comes into contact with your immune system via your sinuses and the back of your throat. Your immune system mounts an attack on the virus, causing inflammation which attracts your immune cells to that area and causing a pro-oxidant reaction. This pro-oxidant reaction is needed to deal with the virus and other pathogens. Once the virus/ pathogen is taken care of your body’s natural anti-oxidant systems come in, clean up and heal the damage done from the immune attack.

THE VIRUS RESPONSE IN THE ELDERLY OR IMMUNOCOMPROMISED INDIVIDUALS

As above, the coronavirus contacts the immune system via the same way and the immune system mounts an attack. However, the immune system is not completely successful at fighting the infection, so the virus travels to the lungs where the immune system tries again to fight this virus.

This immune response is pro-oxidant causing oxidative stress. But the problem in this group of people is their antioxidant systems are depleted (due to age in general and due to the co-morbidities they suffer that use their antioxidant systems up because of the effect these conditions have on the body). Meaning there is an imbalance between the pro-oxidant effect of the body fighting the infection with the anti-oxidant systems of the body calming the inflammation and assisting in repair. A result of this imbalance is the immune system stays active producing more oxidation, which damages the tissues of the lungs causing them to fill with fluid/ mucous, resulting in difficulty breathing which in some cases is causing death.

Dr Ben Lynch stated this information in recent Facebook videos citing research papers as follows: (NOTE: these are not research papers based on the coronavirus precisely. They are about community-acquired pneumonia and anti-oxidant systems in the elderly and people with multi-morbidities)

1. Oxidative stress in immunocompromised patients with severe community-acquired pneumonia. A Pilot Study. By S. Trefler et al. Published January 2013.
2. Glutathione serum levels and rate of multimorbidity development in older adults. L. M. Perez et al. Published 2019.
3. Relationship between severity of adult community-acquired pneumonia and impairment of the antioxidant defense system. R. L. Castillo et al. Published 2013.

For some people visually seeing what I am attempting to show above helps. So I have attached this video which shows the virus and how it infects the cells and how the immune system causes the inflammatory and pro-oxidant effects. Here is another video showing less on the immune response but more on how the disease progresses with timelines.

 

20 WAYS TO PROMOTE HEALTH, BOOST YOUR IMMUNE SYSTEM DURING THE CORONAVIRUS PANDEMIC

 

10 LIFESTYLE IMPROVEMENTS TO BOOST IMMUNE HEALTH

1. EAT PROBIOTIC RICH FOODS

   Studies show a diverse, healthy microbiome is your first line of defence against any viral or bacterial attack. Therefore, consuming probiotic rich foods such as sauerkraut, Kombucha and Kimchi etc. NOTE: a leaky gut (caused by possible food intolerances/ inflammation) causes your immune system to be activated and diverted to your gut, rather that coping efficiently with possible viral and bacterial exposure.

2. EAT PREBIOTIC RICH FOODS

   Consume the prebiotic foods every day to feed the good bacteria so they can proliferate and grow their populations to healthy levels. These include: garlic, leeks, blueberries, raw oats, baked potatoes cooled, green bananas, asparagus, carrots, red cabbage, broccoli, red lentils, kidney beans etc.

3. REDUCE/ ELIMINATE SUGAR

   Reduce sugar and also foods that turn into glucose in your digestive tract. Sugar suppresses the immune system. Research has shown that consuming simple carbohydrates suppress phagocytic functions of immune cells and this effect last for 5 hours after eating. Sugar consumption also alters the beneficial bacteria of the microbiome, reducing diversity and increasing intestinal permeability and gut inflammation.

4. CONSUMES ADEQUATE PROTEIN

   Considering proteins are the building block of many components of your immune system, it is important to eat enough. You should aim for 1g per kilogram of body weight you have. If you weigh 60kg, then aim for 60g of protein throughout the day. This includes animal proteins such as: grass or pasture-fed meat and poultry, fish etc. Or vegetarian sources such as: tofu, legumes, beans etc.

5. CONSUME AN ABUNDANCE OF NUTRIENT-RICH FRUITS AND VEGETABLES

   Fruits and vegetables are high in vitamins, minerals, phytonutrients and antioxidants all necessary to support immune health. This study  and this one highlights the effects seen by consuming higher levels of vitamins and minerals from fruits and vegetables.  Especially consuming garlic and onions which directly assist at reducing infection (antimicrobial) they also promote growth of a healthy microbiota and are great antioxidants among other things. This study highlights the antimicrobial (including antiviral) effects of garlic where as this study discusses the diverse actions of garlic but mentions immune and antioxidant activity. Pubmed has exhaustive research on garlic, so if you aren’t convinced, check it out yourself.

6. GET ADEQUATE SLEEP

   Sleep is necessary for human health, when you sleep your body is able then to heal and restore itself back to balance. Your immune system also relies on sufficient sleep. This study highlights how the inflammatory and antiviral response of the immune system is dysregulated due the sleep disturbances in humans. For more information about sleep, inflammation and immune health read this article.

7. REDUCE FEAR, STRESS AND ANXIETY

   I know its difficult in these times to calm your fear response. The news, the empty shelves, countries in lock-down and people dying are certainly things to trigger fear. But fear drives anxiety, which stimulates the stress response. High stress is known to dampen down your immune response to infections, in particular viral infections. This study shows that stress and any “abnormalities in the immune system to perform normally can have implications for either more severe illness or a greater risk of mortality following infection.” While you are self-isolating limit your time watching News, instead take a bath, read a good book, practice deep-breathing exercises or even meditate as these are effective strategies that can lower stress hormones.

8. MODERATE EXERCISE

   Exercise regularly to enhance immune activity. Exercise promotes a diverse range of gut bacteria, which strengthens the immune system. 70% of our immune system resides in the gut, so exercise is important to help fight infections. This study demonstrates that moderate and vigorous-intensity aerobic exercise lasting less than 60 minutes increases circulation of many of the immune cells (immunoglobulins, anti-inflammatory cytokines, neutrophils, NK cells, cytotoxic T cells and immature B cells which are critical in your immune systems defence against pathogens (bacterial or viral). However, intensive-endurance-type exercise is linked to immune dysfunction, inflammation, oxidative stress and muscle damage. So, aim for 30-45 minutes per day.

9. GETTING OUTDOORS IN SUNSHINE AND FRESH AIR

   This is a no brainer. Get out and get some natural vitamin D. Do some gardening, get your hands dirty – Armish communities that live around animals and dirt have almost no instances of allergies or asthma. Check out this article for how playing in the dirt can “train the immune system” after all it is your trillions of bacteria that keep you healthy most of the time.

10. GET GROUNDED

    Believe it or not, walking barefoot on the earth can improve sleep and immune health. This study showed a positive immune response that was measurable in white and red blood cell counts. Plus grounding calms the nervous system and reduces the stress response, which also has a flow on improvement for your immune health again.

 

10 SUPPLEMENTS AND HERBS TO BOOST YOUR IMMUNE SYSTEM

1. Vitamin C

Vitamin C is a necessary nutrient to include in an immune boosting protocol. First off, it is an antioxidant and as we learnt above, our immune systems first protect us due to the pro-oxidation that occurs. We then need our antioxidant systems to come in, calm things down and start the healing process. This vitamin is vital! Vitamin C also boosts immune cells and is antiviral. We get all these benefits only if we take the right dose and I guarantee you its more than what you’re chewing.

Dose of Vitamin C – for prevention take 500-1000mg 4 times daily. If you are sick, you can take 500-1000mg every 2 hours. You cannot overdose on vitamin C as it is a water-soluble vitamin which means you excrete it every 2-3 hours, which is why it needs to be replenished. But you will know if you’ve reached bowel tolerance of vitamin C as your bowels will become loose.

Check out this article for extra confirmation how necessary Vitamin C is for viral support. If you want more studies and confirmation read his exhaustive reference list.

This next study explains the destruction that occurs in the lungs due to viruses and how Vitamin C can prevent this destruction and prevent “the activation and accumulation of neutrophils, and reducing alveolar epithelial water channel damage. At the same time, Vitamin C can prevent the formation of neutrophil extracellular traps…” etc

It is also known that China during this pandemic has had infected patient on IV Vitamin C in hospitals, unfortunately, we don’t have availability to this treatment in our hospitals. Here is the article to confirm.

2. Vitamin D

“Studies provide evidence that Vitamin D deficiency may confer increased risk of influenza and respiratory tract infection.” Studies have also shown that death rates due to Influenza drop when vitamin D levels are at their highest. When vitamin D levels drop over the course of Winter and less time outside death rates increase again.

It appears according to this study influenza rates are at their highest towards the end of winter where there has been a period of less sun exposure, which depletes immune cells that play an “major role of protecting the lung from infection.”

3. Vitamin A

Vitamin A plays an important role in infectious diseases. Vitamin A doesn’t appear to affect incidence, so doesn’t reduce how many people get an infection, but it does reduce the risk of dying from respiratory issues as this study highlights.

If you are deficient in Vitamin A there will be pathological changes in your respiratory tracts. Therefore, deficiency is associated with lower respiratory tract infections. The elderly are more likely to be deficient as you need adequate stomach acid to absorb this fat-soluble vitamin and stomach acid naturally declines as we age.

Dosing for vitamin A can be tricky depending on other health factors and you need to be extra careful with dose in pregnant women as safety can be of concern (a deficiency of vitamin A in pregnancy is also of concern however).

4. Zinc

Zinc is effective in helping the body fight infections and on top of that is a strong antioxidant. Zinc suppresses the spread and replication of viruses. It has many roles and is crucial for normal development and function of many immune cells, that is clear in this journal article.

Dose: aim for 25-30mg per day and avoid dosing higher unless professionally prescribed.

5. Mushroom complex

Medicinal mushrooms are very helpful to activate immune activity to fight off the cold and flu viruses. This is my new favourite treatment and the below points will explain why:

• Enhances the strength and function of the immune system
• Can increase immune activation in those affected by viral infections
• Activates T-cells and increases natural killer cells
• Has strong anti-viral activity
• Inhibits viral replication by interfering with the early events of viral absorption and entry into target cells (so great as a preventative measure for viruses)

6. Glutathione

Glutathione is important for the elderly especially as glutathione systems play a key role in the antioxidant process in the lungs. People with acute pneumonia have been found to have all antioxidant systems reduced. In normal, healthy lungs, high levels of antioxidants are able to maintain an efficient immune response.

Below studies look at the ageing population who have multiple conditions and seen to have low glutathione levels. Ageing causes the body to use this main antioxidant system excessively, add to that multiple health conditions which require more glutathione. As a result you are depleted in glutathione. If you contract an infection, or possibly the coronavirus, you can’t calm the pro-oxidant, pro-inflammatory response of the immune system down, causing further destruction.

Glutathione serum levels and rate of multimorbidity development in older adults. L. M. Perez et al. Published 2019.

7. Elderberry 

Elderberry is an anti-viral herb effectively treating and reducing the duration of cold and flu symptoms. Elderberry supports a healthy immune response by assisting the production of cytokines in response to viral infections and is a strong antioxidant therefore, assisting the immune system to fight against the viruses. This study shows the antimicrobial and antiviral effects of this herb.

8. Andrographis

Andrographis is a great antimicrobial herb seen in this study used for colds, sore throats and symptoms of bronchitis. It also has immunomodulatory action, so at the same time as dealing with the specific bacteria or virus it also boosts the immune system at the same time. Andrographis has been shown to:

• Exert immunostimulant activity by increasing phagocytic activity
• Effect the stimulation and proliferation of immunocompetent cells and the production of key cytokines and immune markers.

9. Echinacea

This herb is effective for all immune conditions. This herb has been shown to improve immune system health in this article. This herb can also prevent the frequency/ reoccurrence of upper respiratory infections and bronchitis and it prevents secondary infections, where a virus that doesn’t improve leads to a secondary bacterial infection. This herb as the following actions:

• Immune-modulatin
• Anti-inflammatory
• Anti-viral
• Healing
• Lymphatic

10. Licorice root

Licorice helps to combat colds and flus and helps to expel respiratory mucous or phlegm. Studies have shown that licorice root has many activities, such as antiviral, antimicrobial and anti-inflammatory. As shown in this study this herb:

• Inhibits viral particles
• Activates T-lymphocyte proliferation
• Inhibits influenza virus activity
• Prevents viral attachment

 

LETS STOP THE SPREAD TOGETHER

Please, it is so important to follow government guidelines and take responsibility for others and help stop spread of coronavirus to the vulnerable. Every measure they are taking is necessary, it is not to punish you as an individual in anyway. This is not about the individual, this is about us as a collective and protecting the most vulnerable.

As you can see from the above, there is a lot you can proactively do. Pause, take a deep breath and work out your proactive plan to protect you, your family and others from the coronavirus.

If you would like to discuss any of the ‘IMMUNE BOOSTING’ options above, please get in contact. I’m offering $20 discount for my 15 & 30 minute consults for specific immune treatment, so I can learn about your individual health and dosing necessary for you and your family. You can book a 30 minute online consults here. You can also text me or use the contact form on the website for a booking or email me at amanda@asnatureintended.com.au.

Please know, supplements and herbs may be limited due to panic buying from all our wholesalers, but we will work out the best plan.

Stay calm and healthy,

Much love,

Amanda xx