Stärken Sie Ihr Immunsystem (Self Care Action Plan to Support Your Immune System)

Coronaviruses (CoV) are a family of viruses which cause a range of illnesses, ranging from the common cold to severe respiratory conditions. In early January, a new strain of coronavirus (2019-nCoV) was identified as the cause of several cases of pneumonia in Wuhan, China, and it has since spread worldwide. It has been reported that those with 2019-nCoV experience mild to severe respiratory issues, starting with a fever, cough, and shortness of breath.

As a newly identified strain of coronavirus, little is known about it in terms of how it behaves, how it spreads, and how it can be treated, and this has left many of us feeling vulnerable and apprehensive as we watch the situation unfold.

We are keen to empower you with knowledge of the many measures which we can all implement to support our immunity. This is important for all of us, but especially for at-risk members of the population, particularly those with existing underlying medical conditions, as well as young children, the elderly, and those who are pregnant or breastfeeding.

One striking omission from the recommendations issued to date is the importance of nutrition and lifestyle. While this is a new strain of coronavirus that we do not know much about, we need to focus on what we do know about combatting viral infections naturally by harnessing the power of our immune system, which is a lot! Once more, there is actually some research available which highlights the potential benefit of nutrition for infection from other strains of coronavirus, which it would be well worth putting into practice given the possibility that it might be effective against 2019-nCoV too!

SELF-CARE ACTION PLAN FOR SUPPORTING YOUR IMMUNITY

• Keep your immune system nourished with the nutrients it requires to function properly, chiefly those with general anti-viral properties such as beta-glucans, zinc, lysine, and vitamin A, C and D. Consider supplementing them on a daily basis from a therapeutic multinutrient to work on prevention
  
• It is worth taking vitamin C at a high dose, short-term. Up to 6-8g per day can reduce the symptoms of the common cold, and a high dose may be protective against other respiratory issues, including pneumonia. Studies in animals have even shown that vitamin C may be effective against certain strains of coronavirus! It is easiest to achieve a high dose of vitamin C using a powdered vitamin C product. Since it is a water-soluble nutrient, it is advisable to spread this dosage over the course of the day (rather than taken all in one go) to support absorption and help maintain a steady supply of vitamin C in the bloodstream. Be careful with high dose vitamin C if you are on medication (especially anticoagulants) or have a history of kidney stones. Furthermore, if you are under medical supervision, please consult a health professional before supplementing. If uncertain, please contact our Clinical Nutrition team for further guidance
  
• Optimise your vitamin D status. We are all prone to sub-optimal vitamin D levels during winter and the last thing we need is something as basic as this increasing our infection risk. Increase your intake of vitamin D rich foods and contact a Registered Nutritional Therapist for tailored advice. Adults and children can start by taking a conservative daily dose of 1000 IU and 400 IU vitamin D3 respectively
  
• Support the resilience of the gut to infection by increasing your intake of prebiotics (the fibre) and probiotics (the good bacteria), alongside supportive micronutrients, notably vitamin A and vitamin D. Enjoy foods such as onions, garlic, leeks, Jerusalem artichoke, raw sauerkraut, and kefir on a daily basis. To help you reach a therapeutic dosage, consider supplementing with prebiotics and well-researched human strains of beneficial bacteria, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Bifidobacterium bifidum. The LAB4 combination can stave off intestinal pathogenic overgrowth and support the barrier function of the gut wall, which can then have a positive knock-on impact on the overall strength of our immune system
  
• Prioritise sleep and relaxation. Sleep is the opportunity for our body to ‘rest and repair’ and is just as important as nutrition when looking to strengthen our immune system. Strikingly, research has shown that those with less than 7 hours sleep per night were up to 3x more likely to develop the common cold after experimental exposure to rhinovirus than those with more than or equal to 8 hours sleep per night. Therefore, aim for 8 hours or more uninterrupted sleep per night with the help of an eye mask, ear plugs, increased intake of calming nutrients such as magnesium, and meditation before bed, to facilitate the protective effect of sleep on our immune defences. Given the anxiety that we are prone to feel when it comes to the current coronavirus outbreak, this recommendation could not be more important
  
• Watch your sugar and alcohol intake. Try to choose healthier alternatives, such as dark chocolate, nuts, and non-alcoholic drinks (e.g. kombucha), since both sugar and alcohol can have a draining impact on our immunity

All of the above nutrients are important for children’s immunity too, but at a dose that’s appropriate for their use. Therefore, use a product that’s been specifically formulated for children, or contact our Clinical Nutrition team for further guidance.

If you are concerned about the current coronavirus outbreak, we encourage you to contact your GP for extra guidance. Meanwhile, if you would like personalised nutrition and supplement advice, please contact our Clinical Nutrition team or seek the advice of a private Registered Nutritional Therapist, especially if you are an at-risk individual. Keep calm and focus on prioritising your self-care.

For a full reference list with links to the article we refer you to our partners BioCare.