My Top Tips for FOOD-Based Immune Support
We know so little about the SARS-CoV-2 virus, which can cause Covid-19 in those who become infected, for which there is no clinically studied treatment or cure. In such times, we need to take a step back and focus on the foundations of health: a properly prepared, nutritionally dense, whole-food diet, hydration, digestion, blood sugar regulation, movement, social relationships, time in nature, and personal hygiene.
Since there is considerable uncertainty surrounding this pandemic, I am recommending my client’s focus on FOOD based immune system support. The nutrients from responsible raised/grown whole foods are currently the best low risk/high reward measure we as individuals have to strengthen ourselves in the face of a global pandemic, aside from proper hygiene and avoiding those known to be sick.
Alexandra’s Top Food and Lifestyle Recommendations:
1. Quality Whey Protein – Boost Glutathione, the body’s master antioxidant
If dairy is an issue, try other foods high in the amino acids cysteine and glycine such as spinach (careful if oxalates are an issue for you), pastured poultry, low-tox seafood, and legumes. These amino acids will help your body produce more glutathione, which can help protect the lungs.
My top pick for whey would be the Clean Goat Milk Whey from Mt Capra. Benefits of Goat Whey Protein Include:
Goat Whey Protein contains the highest levels of branched-chain amino acids (BCAAs) found in any natural food source.
Quickly metabolized for maximum nutritional effect.
It has a higher biological value than any other known food source, including bovine (cow) whey protein.
The most digestible whey protein on the planet!
It contains completely all-natural ingredients.
2. Selenium = Eat 2-3 Brazil nuts per day (preferably soaked overnight)
Shrimp, Sardines, and Salmon are also good sources of selenium and provide quality protein and omega-3 fatty acids that are helpful for immune regulatory function.
3. Make colorful plant food dishes – provide varied phytonutrients and antioxidants
Pinterest is an amazing place to get recipes using specific keywords.
4. Vitamin A and D are your friends – find the active forms in responsibly-raised animal foods, especially liver, egg yolks, and fish eggs.
Beta-carotene (a vitamin A precursor) can be found in orange, red, and yellow veggies. Pastured pork lard is an excellent source of vitamin D. If it’s sunny, get at least 15 minutes of direct mid-day sun exposure to your bare torso and thighs. There is a debate right now over whether mega doses of vitamin A or D in the form of supplements may have adverse effects on Covid-19. However, you can and should eat plenty of food-based sources.
5. Zinc – Try oysters, grass-fed red meat, and pumpkin seeds
Take care to consume more of these foods or consider quality supplements if you are taking prescription medications that can contribute to zinc deficiency, such as the birth control pill, antacids, anti-inflammatories, and ACE inhibitors.
6. Vitamin C – Foods such as papaya, kiwi, red bell peppers, camu camu, acerola berries, amalaki
The vitamin C in these foods may decrease the inflammation associated with COVID-19, and help thin mucus. If supplementing with vitamin C, consider a whole-food form or ascorbic acid with bioflavonoid complex.
7. Protein-rich foods – pastured animal foods (don’t forget the organ meat!), cottage cheese, organic tofu, tempeh, and edamame, eggs, low-toxicity fish, and fish eggs.
Protein-rich foods support the significant protein demands of the immune system.
8. Increase Hydration – ½ oz per lb of body weight. Don’t forget to add some sea salt or trace minerals.
Adequate hydration is a requirement for the proper function of nearly all of the body’s physiological functions, including maintaining a healthy immune system. If you do fall ill, adequate hydration helps your body eliminate toxic by-products of infection and can help thin mucus on the lungs.
9. Move your body for at least 30 minutes every day, preferably outside in the sun and fresh air.
Both too little and too much exercise is harmful to your immune system. Engage in activities that you enjoy, such as yoga, walking, biking, hiking, or dance parties in your living room. I love the YouTube channel FemFusion Fitness. However, if you are feeling unwell or have a fever, it is important to rest as much as possible.
10. Find ways to connect with loved ones and experience joy.
Laughter = strengthened immunity. Facetime loved ones. Websites like Netflix Party and TableTopia allow you to watch movies and play board games remotely with friends and family. If you are a person of faith, do not neglect your devotional time. Even in difficult times, the Lord is sovereign, and we can find peace in that.
Right now, we need to remember how to use food and lifestyle as our medicine. Many of the companies that sell the high-quality nutrients I typically use are sold out. The lack of access for a few weeks doesn’t mean it’s time to panic; it means it’s time to eat real food. Pasture-raised liver, for instance, is one of the highest sources of bioavailable vitamin A out there! (You can order grass-fed liver at Corner Post Meats, Ancestral Supplements, or purchase it at your local farmer’s market, Whole Foods, Or Natural Grocer’s)
Again, if you want any additional support, I am offering free 20-minute consultations for new and existing clients. I am here to support you. Please reach out! You can email me at info@radwayfunctionalnutrition.com, or schedule a call directly on my website.
Feel free to forward this information to friends and family, and I will be sending continuous updates as the research evolves.
You can find more information in the following research summary from the Nutritional Therapy Association.
This article was sent as an email newsletter on March 30th, 2020.