Is it inevitable that you'll catch COVID?

Probably.

It seems pretty clear by now that COVID-19 is here to stay and just about everyone will get it at some point, in some variation.

While you hear a lot about worst case scenarios, what's pretty understated--at least in this country--is that there are lifestyle interventions that may significantly boost your immune system, optimizing how your body will respond when you do get it.

These are habits that lower inflammation and boost cell functioning as well as nutraceutical and botanical tools that can give your body a boost when you need it the most. Regardless of vaccine status, you can use the practices and supplements described here if they make sense to you, given your health history, current health status and physician's recommendation.

It's already clear that having a healthy body weight, lower inflammation and fewer dis-eases and co-morbidities reduce the risk of serious complications from the virus. If you're not currently on-track with those things, it's never too late to work on it. You can make your body's ecosystem more balanced and robust by implementing good habits in the following areas:

1) NUTRITION. Eating an abundance of fresh, organic fruits and vegetables. Food is medicine, so eating the rainbow will help ensure you get all of the vitamins, minerals, and antioxidant phytonutrients your body needs for proper cell functioning. Aim for 10 servings a day or 1/2 of your plate at each meal.

2) EXERCISE. Daily movement boosts your immune function. It increases the production of white blood cells, improves circulation, reduces stress, regulates hormones and improves cognition. Exercise is important for your body to function properly. Even if you start small with 10 minutes a day, just start.

3) SLEEP. Sleep is your body's time to rest and recover. If you've already had COVID, you may have been exhausted and slept an inordinate amount. That's because your body needs sleep for cellular repair. Don't skimp here-- aim for 7-8 hours a night. As a habit, try to put the electronics away about an hour before bedtime. Go to bed around the same time every night, and sleep in a cool, dark room.

4) STRESS. Stress is damaging to the body, like a toxin. Stress hormones are corrosive when constantly circulating. Your immune system, among other body functions, takes a hit. Deep breathing, meditation, a walk in nature, time with friends, reading a book -- all of these may qualify as a stress reliever, if they switch you out of fight-or-flight response and into rest-and-recover mode. Bottom line: make time for down-time.

5) SPREAD PREVENTION. Keep hand-washing, using hand sanitizer, not touching your face and wearing your N95 mask to help limit the spread of viruses and bacteria.

If you're trying to minimize the impact of COVID-19, it may make sense for you to try some of the following supplements and botanical anti-microbials.

These interventions are based on science and research. If they're listed here, it's because they've been found helpful or potentially helpful in the following immune activities:

• Fighting viruses more effectively

• Reducing the ability of viruses to colonize

• Favorably influencing cellular defense and repair

• Decreasing severity and duration of sickness

• Decreasing the risk of complications

• Mitigating collateral damage and

• Supporting recovery

These vitamins, minerals and botanicals may supplement your body's natural defenses. Be sure to consult with your physician and/or check for interactions with any current medications on https://www.webmd.com/interaction-checker/default.htm. In general, I like Vimergy or Pure Encapsulations brands for their high quality standards.

• ZINC. Zinc is a powerful mineral for the healthy functioning of your immune system. When sufficient, it helps engage white blood cells to kill invading pathogens. Unfortunately, most of us are depleted in this trace mineral. You can take 30-60 mg/day, divided, meaning split into two different doses, with meals. (Zinc on an empty stomach will make most people nauseous).

• VITAMIN D (D3). Your current blood levels should determine how much is really needed for supplementation. Most people can take more D during the winter months, when they commonly get less sun. Because vitamin D helps prevent colonization and increases your cells' defenses, it works as a strong preventative. Most people need between 2000-5000 IU/day.

• VITAMIN C. A powerful anti-oxidant and anti-inflammatory agent, Vitamin C boosts the functioning of your immune system's soldier cells, which allows you to rally against viruses and bacteria. 1-3 grams/ day orally is a great maintenance dose. During sickness, you can take multiple 1-gram doses for up to 2 days. One way to do this "shock therapy" is to dissolve the Vitamin C in water with honey and drink it. Be sure to gauge how the extra C affects your stomach and dial it back if needed. High doses can cause loose stools for some people.

• VITAMIN A helps in cellular defense and repair, especially by boosting helper T-cell function. 10000-25000IU/day is thought to lower symptom duration and decrease the chances of mortality from COVID-19. Note: Safety is compromised if the dose is exceeded, so starting on the lower end may be advisable. Also, this supplement is not recommended if you are pregnant.

• N-ACETYL CYSTEINE (NAC). This amino acid precursor promotes the production of glutathione-- an important antioxidant in cell health and protection. 600-900mg twice/day has been shown to slow virus progression from colonization to illness, and decrease the severity and duration of acute symptoms.

• QUERCETIN, a plant flavonoid that has been found to inhibit viral replication, can be found in supplement form or in apples, cherries, raspberries, citrus fruits, onions and green leafy vegetables. As a supplement, taking 1 gram twice/day can potentially help your body inactivate viruses.

• OTHER IMMUNE-BOOSTING AND ANTI-MICROBIAL BOTANICALS. Some other plants that optimize your immune functioning and/or kill off pathogens are: Elderberry, licorice root, lemon balm, stinging nettle, goldenseal and milk thistle. These can be found in oral capsules, tinctures, teas, syrups and other forms. When sourcing, always look for organic brands with clean production practices and no extraneous or harmful additives. I like drinking the anti-microbials as teas with raw honey, whose natural enzymes also help detoxify your body.

It's a good idea to find the supplementation routine that helps keep you healthy and strong on a maintenance level. This may include a daily regimen that goes beyond when you're sick so you can prevent future susceptibility to illness and severity when the inevitable occurs.

Also, remember that a huge part of recovery from illness is the belief that you will get better!

REFERENCES

Boosting Immunity: Functional Medicine Tips on Prevention & Optimizing Immune Function During the COVID-19 (Coronavirus) Outbreak. Institute for Functional Medicine. https://www.ifm.org/news-insights/the-functional-medicine-approach-to-covid-19-virus-specific-nutraceutical-and-botanical-agents/ (Updated) Oct 15, 2021.

IFM Medical Education Team. The Functional Medicine Approach to COVID-19: Virus-Specific Nutraceutical and Botanical Agents. Institute for Functional Medicine. https://www.ifm.org/news-insights/boosting-immunity-functional-medicine-tips-prevention-immunity-boosting-covid-19-coronavirus-outbreak/

*The Institute for Functional Medicine (IFM) is a consortium of health practitioners that includes doctors (MDs), nutritionists, chiropractors, naturopaths, osteopaths and others who, rather than just managing symptoms with meds, treat the root cause of symptoms so you can reverse illness and disease. Think proactive care rather than just reactive treatment. (Stay tuned for a future post about functional medicine).

Cabral, Stephen. Cabral Concept Podcast #2089. My COVID Story & Comeback. https://stephencabral.com/podcast/2089/. Oct. 25, 2021.

William, Anthony. Virus Protection. E-book, Medical Medium. https://www.medicalmedium.com/freereports/virus-protection.html

Kines, Kasia. The Epstein-Barr Virus Solution. Kasia Kines. 2018.

Cabral, Stephen. The Rain Barrel Effect. Cabral Research, LLC. 2017.

Blum, Sarah. The Immune System Recovery Plan. Scribner. 2013.