Many of my patients this week have asked to focus on immunity boosting in our acupuncture sessions and have expressed anxiety over COVID-19. And it makes sense: we are constantly bombarded with media coverage, packed into the NYC subway system, and obviously do not want to get sick (or get others sick!). While we all know to be extra careful about hand-washing and hygiene, we can do a lot on our own to meaningfully support our health and strengthen our immunity.
Start putting all of these self-care practices in place and share them with your friends and family!
Get solid sleep (7+ hours). Sleep is critical to optimal immune function and it is when your body repairs itself. Anything less than 7 hours zaps your health; and, according to a study by the Sleep Research Society, those who sleep only 5-6 hours per night are 4.5 more times susceptible to catching a cold.
Prioritize a nutrient-rich, whole-food based diet— think warm & cooked, veggies, protiens and broths. Your diet provides building blocks used by your immune system to fight illness, and without those resources, your immune system tanks.
Avoid processed foods, excess sugar, dairy, sticky, greasy foods. Why? Because they cause phlegm or fluid build up in the body, which will cause general inflammation and back up of fluids. Your immune system will be working harder than it needs to to fix this, instead of keeping your defenses up.
Add in fermented foods. It’s time to embrace some yogurt and sauerkraut, as immunity begins in our gut. Probiotic foods and supplements fortify the ‘good’ bacteria of our microbiome – which in turn protects the gut wall, regulates inflammation, and assists with hormone and neurotransmitter production.
Add in OTC supplements (make sure they don’t interact with your meds / consult with doc first). Optimize your vitamin D, zinc, and vitamin C levels. These nutrients are particularly important for peak immune function and may be depleted in the typical American diet and in the darker months of winter.
Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. Taking 400–800 IU of vitamin D should meet the needs of 97–98% of healthy people.
Vitamin C helps to stimulate both the production and function of many of these types of white blood cells. It is recommended that adult men take 90mg a day, and women 75mg a day.
Zinc helps the immune system fight off invading bacteria and viruses. Generally, adult men need 11mg of zinc per day and adult women need 8mg.
Probiotics create a strong microbiome. I recommend Dr. Ohhira’s brand.
Stay hydrated. Clean/filtered water consumed regularly helps keep our whole system functioning optimally, including our immune systems. COVID-19 can often present with very dry respiratory symptoms, so make sure to drink plenty of fluids and try to avoid or reduce caffeine, which will dehydrate you.
Reduce stress! Yes, easier said than done, but prolonged, toxic stress inhibits immune function, so whether it is fear about the virus or excess stress at home or work, do what you can to give your system a break and restore. Exercise, acupuncture, nutritional and herbal supplements recommended by your healthcare practitioner, qigong/tai chi, yoga, meditation, or whatever your “go-to” to unwind must take priority now.
Come in for acupuncture. It’s a powerful immune booster! Studies have shown that acupuncture helps the brain increase the body’s level of T-cells, which are the cells that destroy bacteria and harmful viruses in the body. Acupuncture does this by provoking the body’s immune response through the use of the needles: the body thinks the needles are a threat and marshal their white cell and T-cell count to fight them off. The positive effect of this lasts days after the acupuncture session, making your body a bacteria and virus fighting machine.
If you’re feeling generally pretty well, an immunity boost course of treatment can be 3-5 visits.
These self-care practices are not luxuries! Take care of yourself and be well, friends.