In light of this difficult time period and due to the struggle to understand and contain the COVID-19 outbreak, I want to send all of you, on behalf of Longevity Escapes, some general nutritional recommendations on how to boost your immune system with specific foods, herbs and supplements that we believe are worth trying and are cost-effective. For a more personalised approach, you can always book a free nutrition appointment to check for side effects and contraindications that might be unique to your health condition. Please also note that the information displayed on this post does not substitute the advice provided by your healthcare professional or physician. For safety reasons, supervision from a qualified practitioner or nutritionist should always be a must before attempting to supplement with higher doses than the daily recommendations.
Let’s first recap the essentials.
10 Steps to Protect Yourself:
Sanitising solutions and tissues should be kept in handy when heading outdoors.
Regularly clean the screen on your phone and computer keyboard. If sharing a computer, wash your hands after touching the surface.
Ventilate on a daily basis in each room at home.
Diffuse in each room a blend of antiviral essential oils mixed with purified water: tea tree oil, oregano, clove, lemon balm, rose etc.
Use an all-in-one humidifier, ioniser and air purifier when possible to clean the air and maintain a good level of negative ions and humidity. Negative air ions and air quality improvement can inhibit the growth of viruses and pathogens. Remember that viruses thrive in toxic environments but struggle with warm temperatures and humidity.
Sleep no less than 7 hours and no more than 9 hours per night. For a good rest switch off wifi router and mobiles, and keep away from your bedroom.
Avoid stress as much as possible as can suppress immune function.
Buy a new toothbrush. Toothbrushes can harbor viruses and prolong the illness if you experience symptoms.
Stick to a Mediterranean diet and lifestyle that includes plenty of sunlight, fresh air, daily walks, 6 to 8 servings per day of fresh vegetables, fruits, pulses, nuts, seeds, whole grains, fish, eggs, and drink 2 litres of filtered water preferably.
Boosting Your Immune System with Essential Nutrients
Numerous aspects of cellular metabolism are zinc dependent, which makes zinc an essential mineral in maintaining the integrity of the immune system. For best absorption, zinc should not be taken alongside foods high in calcium, citrus fruits or juices as this might diminish the effectiveness of the mineral.
A word of caution: It seems that vegans are more susceptible to mild zinc deficiency due to the amount of phytic acid found in whole grain products and plant proteins that makes it less bioavailable. We heartily recommend vegans supplementing with zinc to ensure good levels.
Best bioavailability sources of zinc are seafood, red meat and eggs.
Please also note that Zinc supplements can interfere with the absorption of certain medications, especially with certain antibiotics. Do not supplement with extra zinc if you are unsure and do contact your practitioner or nutritionist for advice and suitability.
According to several studies, Vitamin D can protect against acute respiratory infections overall by enhancing innate immunity. According to a study published in Thorax, Vitamin D deficiency is apparently common in people who develop Acute Respiratory Distress Syndrome (ARDS), which is also a condition that can take place in COVID-19 infected people. See below our recommendations on how to best use Vitamin D.
Supplementing with Vitamin C is probably the most commonly recommended strategy for cold and flu prevention. What probably most people don’t know is that Vitamin C can stimulate both the production and the function of leukocytes (white blood cells), especially neutrophils, lymphocytes, as well as phagocytes. To get the most out of these benefits, you should know th