Immune support: how to look after ourselves during the pandemic
A look at vitamins C & D in the fight against Covid-19.
Eating healthily, decreasing stress levels and living an active lifestyle will help us to stay healthy- it might not stop us catching the virus but it could help our odds of survival and reduce any long term effects which seem to be diverse and can be life-changing.
As with any illness, our need for nutrients particularly antioxidants increases so it’s a good idea to build our resilience in the face of a pandemic.
You may have heard of some ‘alternative’ (we prefer the term ‘complementary’!) therapies used to fight the virus; there were reports from China earlier this year about the use of high dose intravenous vitamin C (IVC) in ICUs with great success. Newer reports have shown a correlation between serum vitamin D levels and symptom severity.
Let’s look at vitamin C:
In October there was a study done in an ICU ward in the UK that found most Covid-19 patients had negligible serum vitamin C levels. Vitamin C is one of the first nutrients to be used up by the body in times of stress and illness – it is a major antioxidant and as illness creates physical stress in the body, the toxic residue is mopped up by vitamin C molecules to help excrete it. These patients were found to have scurvy levels of vitamin C during their illness showing probable lower than healthy levels before illness; the body had used up whatever was available needing more to help with the particles of virus ‘die off’ during treatment. When the Chinese patients were given high dose IVC, they were found to recover quicker and in fact, deaths reduced by one third.
A very simplistic view on how antioxidants work – stress and disease cause free radicals – little toxic particles of oxidation (like rust) and antioxidants are used to neutralise them. We need to be eating lots of foods containing anti-oxidants in times of high stress or threat of disease.
As we age, our body needs more vitamin C on a daily basis to deal with the build up of toxins as our body’s detoxification capacity slows. Compounded with a diet which is possibly less diverse and less ‘fresh’ than it once was, we see a critically low level of vitamin C in the older population – could this be why our elders are more vulnerable to Covid-19? I think it might be a factor.
So, if we contract the virus and we don’t have optimal levels of vitamin C, how likely are we to survive? An optimal level in the blood is 100umols but the average seen is 50umols. Vitamin C is relatively easy to get from most fruit and vegetables, highest in citrus fruits and leafy green veggies, fortified foods and of course supplements. We are advised to get our nutrients predominantly from food as our bodies like to have them in their natural state to increase bioavailability (absorption and use) but depending on our levels, we might also supplement (acerola cherry).
Best sources of Vitamin C:
· Kale
· Cantaloupe melon
· Broccoli
· Red /yellow pepper & chilli pepper
· Citrus: orange & grapefruit
· Kiwi fruit
· Rose hips
· Blackcurrants
Vitamin D
Possibly the most important immune supporting vitamin is D and it has just been sanctioned for use by the NHS in the UK in their fight against the virus providing free doses for patients at high risk. Unfortunately so far the recommended dose is low in my opinion but the message is out there finally.
Vitamin D is crucial to the functioning of our immune system but it is often tricky to get enough from foods; we are shopping less frequently these days so fresh fish several times a week is not possible- oily fish is probably the best source of vitamin D then eggs and dairy. For those preferring a plant-based or vegan diet these days, supplementation is often necessary to reach optimal levels. Vitamin D is also good for our mood, very important at a time when mental health is a hot topic.
Vitamin D serum levels are often low in cancer and many other chronic illnesses in fact, low vitamin D status can be a risk factor for disease .
I cannot emphasize how important vitamin D is so include these foods in your diet daily:
· Dairy products - fortified with D
· Other fortified foods (avoiding ‘junk’ food)
· Goat’s milk
· Fish & fish oils
· Eggs
· Mushrooms
· Liver & red meat
Sunlight....
The sun does not actually produce vitamin D, rather it activates a cascade of reactions in our body resulting in vitamin D production. Ideally, we should spend 20-30 minutes in the midday sun during the summer months depending on our skin tone but at this time of year, even in the sunny South of France, the sun isn’t strong enough and we are advised to supplement - especially this winter!
So, to summarise how we can protect ourselves through diet and lifestyle:
· Eat a good variety of fruit & veg – a rainbow of colours – each different colour represents a protective plant chemical (polyphenol)
· Include some organic vitamin D rich foods
· De-stress – stress uses up our resources of vital nutrients
· Daily activity outdoors in the fresh air – use our full hour allowance!
Our government should tell us to supplement
The Swiss Nutrition Society who advises the Government are recommending all citizens supplement with vitamin C & D to ‘strengthen the immune system’.
There are other factors to immunity like looking after our gut bacteria and ensuring we are getting enough micronutrients like selenium & zinc but that’s another story perhaps for next time.
Email susie@nutritionaltherapy.rocksto book a consultation or go to www.nutritionaltherapy.rocksfor further information on how I can help you.
References:
https://www.dr-rath-foundation.org/2020/11/british-prime-minister-advocates-micronutrient-supplementation-to-alleviate-the-coronavirus-crisis/
https://www.patrickholford.com/blog/vitamin-c-cuts-covid-deaths-two-thirds/
