I am a dietitian practicing Integrative and Holistic healthcare. I am also a mom of three. I know all of you are very concerned, much like I am, about the dangers of this year’s flu season and particularly the emerging and rapidly spreading Coronavirus. I feel compelled to share the tried and true, as well as scientifically validated natural and holistic remedies and lifestyle hacks to help us deal with whatever the season brings. These remedies have served thousands if not millions of people, including my own family. My 9th-grade daughter urged me to share these strategies with a wider audience, as, in her words, “this really works, more people need to know about it!”. This is not meant to replace medical advice, and by all means check with your doctor if you have any concerns.

WHAT IS CORONAVIRUS?

The official name of Coronavirus-caused disease is COVID-19. The name means that it is a disease caused by a Coronavirus (a type of virus that has spikes on the surface that looks like a crown) that emerged in 2019. The name of the causative agent of the disease is virus SARS-CoV-2, and it is in the same family as the SARS-CoV of 2002 (which by the way was a much more severe virus from what we can see with COVID-19 so far). Scientists around the world are working tirelessly to map out the patterns of COVID-19, a quickly spreading virus which appears to be well on its way to becoming a pandemic (travels across continents). UPDATE: COVID-19 was declared a pandemic on March 11, 2020. We know that it spreads by human-to-human transmission, primarily cough droplets that land on objects or from close contact with a sick person. Disease doesn’t typically start with a runny nose (for all the particulars see the CDC website, link below). Fatality rate of COVID-19 is reported between 0.57%-3%, depending on the country whereas during a typical flu season we see it around 0.1%. However, fatalities to date appear to have occurred in seniors and individuals with preexisting health conditions. So far, all the reported COVID-19 cases in kids have been mild. Officials have reiterated on March 9th, 2020, that those most in danger are people with compromised immune system and preexisting conditions, particularly people over age 60.

We face the flu and common colds season after season. Up to 30 million cases of flu are reported every year, and many more people die from flu every year than fatalities we’ve seen from COVID-19. This year, we have a new concern we don’t know enough about, but fear and panic are counterproductive to what we are trying to do, which is to protect ourselves. We need to stay calm, perhaps watch less news, and continue to take universal precautions to keep ourselves and our families heathy. Rather than passively waiting in fear for something to happen, we can start to take preventive measures to get our health in order.

PREVENTIVE MEASURES

I know you’ve been well informed about the everyday flu and cold prevention measures, which also apply to COVID-19, but I want to emphasize a couple of points:

Wash your hands with soap for at least 20 seconds (that is the amount of time recommended in the healthcare and food service environments). No, soap does not kills any pathogens, it is the scrubbing action that washes them away. I think there may be some misunderstanding about this. And antimicrobial soaps are no longer recommended as they have their own drawbacks and may lead to antibiotic resistance.

It may be time to turn handshakes into head nods, fist or elbow bumps, or someone even suggested bringing curtsies back for women. I am just trying to make light of the situation, but seriously….

Majority of disinfectants do not work on contact. Read the labels carefully to identify how long a product has to stay on the surface to be effective.

Face masks that are commonly available to consumers have not been found effective in previous viral outbreaks. Not to mention the shortage of masks is real. Mask may be a good idea for sick people to prevent infecting those around them.

IT IS ABOUT YOUR IMMUNE HEALTH!

Now to the really important information. And just to be clear, this information is not specific to preventing or treating COVID-19. These are universal immune boosting strategies that can help us cope with many pathogens that come our way. We all come in contact with germs every day, but some of us get sick while others don’t. The difference that makes all the difference is how well our immune system functions. This virus is new, so none of us have immunity against it. But a healthy immune system can hopefully mount a strong response against the virus if we come in contact with it. There are several things to keep in mind to give our bodies a fighting chance:

GET A HANDLE ON STRESS

Stress lowers our ability to fight infections. Stress can be real or perceived – since most of us are in no imminent physical danger, stress primarily comes from psychological causes, such as worrying about work or school, rushing to be on time for a million of activities, social stress, etc. Fear and panic I mentioned earlier result in a physiological stress response. A cascade of chemical messengers that are released signal danger, which tells our immune system that fighting infection is not a priority right now.

EAT GOOD FOOD and LIMIT TOXIC EXPOSURES

Other, not so obvious causes of stress are any factors that cause inflammation, which is a function of the immune system, such as poor sleep, lack of movement, and unhealthy food choices. Foods high in sugar and processed fats (as in fried foods and most packaged snacks) cause temporary inflammatory state, which weakens the immune system. Not to mention these foods do not provide our bodies with any beneficial nutrients. Eating a variety of healthy fats, protein, fruits and vegetables provides many critically-needed nutrients. Being exposed to chemicals, whether from toxic cleaning products, personal care, or pesticides in food contributes to inflammation, which does not do any favors to the immune system. This may be the time to curb alcohol consumption as well. If you have access to a sauna, it can be a great way to reduce stress and detoxify through sweat.

CATCH SOME ZZZ’S

Lack of good quality sleep impairs our immune system as well. According to the National Sleep Foundation, children ages 6-13 need 9-11 hours, teenagers need 8-10 hours, and young adults and adults need 7-9 hrs (with several studies finding that 7-8.5 hours of sleep is optimal). I’m sure you have all experienced getting sick right around the time your sleep was not that great. Sleep hygiene is paramount to getting good-quality sleep: go to bed at the same time every day, no electronics for one hour before bed, and eat at least 2-3 hours before going to sleep.

IMMUNE-BOOSTING VITAMINS AND MINERALS (SUPER IMPORTANT THIS TIME OF YEAR!)

Immune system needs certain nutrients to function optimally. That’s where eating plenty of real, whole, unprocessed foods from both plant and animal sources comes into play. I believe that in certain situations we need nutrients in a supplement form. Some of the important supporters of immune function are:

Vitamin A. Foods highest in this vitamin are all orange fruits and vegetables (carrots, pumpkin, sweet potatoes, butternut squash, cantaloupe), eggs, liver, including cod liver (yes, one of the best sources), and most green vegetables have a good amount. Vitamin A deficiency is not common in this country. Vitamin A has been studied as an anti-viral and shows great results in therapeutic doses (means much higher than what’s in food). Supplement comes in a liquid form, so pretty easy to give to children. I have a protocol for how to administer vitamin A drops during illness.

Zinc. Zinc deficiency is one of the most common nutrient deficiencies in this country. Foods highest in this mineral are: oysters (#1), red meat, poultry, seafood, whole grains, nuts, seeds, and beans. During periods of active disease, supplement may be needed. Can gargle with zinc/water solution.

Vitamin D. Deficiency is very common, particularly at this time of year. Foods high in Vitamin D include: fish (especially fatty fish), liver, egg yolks, and some mushrooms. Most of us need to supplement during the colder months when we have limited sun exposure.

Vitamin C. Along with vitamin D and Zinc, vitamin C has evidence of being one of the most immune-supportive nutrients. Foods highest in vitamin C are: red bell peppers, kiwi, strawberries, papaya, cantaloupe, oranges (I don’t recommend orange juice, but if it’s the only C-rich food you child will eat, by all means). Again, supplementation of therapeutic (higher) doses may be beneficial during cold and flu season and during active illness.UPDATE: Doctors in China used IV vitamin C to treat COVID-19

Elderberry (Sambucus Nigra). Has been shown to have antiviral properties and able to shorten duration and severity of upper respiratory disease of viral origin. UPDATE:Not recommended for COVID-19, based on the information from Chinese doctors.

Green Tea. Regular consumption of green tea and gargling with green tea have been shown to decrease rates of influenza and common cold and reduce their symptoms (not studied in children)

In addition to these nutrients, I use and recommend several herbal and supplemental antiviral formulations that can serve as antimicrobial protection if we come in contact with pathogens (nasal and throat sprays). Please see my Fullscript online dispensary below for my recommendations on these. You have to sign in, and can find them under Catalog/Favorites/Winter survival kit. I also recommend taking a multivitamin for both children and adults.

These recommendations do not prevent or treat any specific disease. These are modalities that can help strengthen immune function, and our immune system needs support in order to function well and to offer appropriate protection. Just to reiterate, COVID-19 deaths to-date have been in people with compromised immune system, and have been higher in places with limited healthcare resources. Try to implement as many of these recommendations as you find feasible. Eating healthy food, getting plenty of rest, drinking clean, filtered water, and washing your hands can go a long way in protecting you and your family from illness.

Please don’t hesitate to reach out to me with any questions or specific supplement recommendations.

Be well,

Natasha Coughlin, MS, RDN, HHC
917-363-0118
www.integrativehealthrd.com
natasha@integrativehealthrd.com

Resources:

CDC:  https://www.cdc.gov/coronavirus/2019-ncov/index.html

Map of cases Worldwide: https://gisanddata.maps.arcgis.com/apps/opsdashboard/index.html#/bda7594740fd40299423467b48e9ecf6?ecd=wnl_spr_030320&ctr=wnl-spr-030320_nsl-spn_1&mb=rxIX%2fl%2fbtuDgMXg2tYBAzHg0WleHxvIq17bffuFHems%3d

References

https://www.ncbi.nlm.nih.gov/pubmed/28600777
https://www.ncbi.nlm.nih.gov/pubmed/23993876
https://www.mdpi.com/2072-6643/12/1/236/htm
https://www.ncbi.nlm.nih.gov/pubmed/15080016
https://www.ncbi.nlm.nih.gov/pubmed/30670267
https://www.ncbi.nlm.nih.gov/pubmed/30037024