An Ounce of Prevention
There is now substantial information in the scientific literature addressing nutritional deficiencies that are linked to poor health and poor COVID outcomes.
The most common conditions affecting North American adults include cardiovascular disease (e.g. heart attack, stroke), cancer, respiratory conditions, cognitive decline, musculoskeletal disorders, and mental health concerns. (CDC 2021; Vos 2020)
Dietary and nutrient risk factors for these conditions may include low omega-3 intake (Abdelhamid 2020) and low vitamin D intake (Rejnmark 2017). Nutrients such as magnesium (Mah 2021) and B complex vitamins (Young 2019) may also reduce morbidity associated with these conditions. Lastly, the herbal adaptogen ashwagandha was chosen for its potential role in improving stress, sleep, and overall quality of life. (Langade 2021; Lopresti 2019)
Based on the evidence we have, I have compiled a list of the nutritional supplements the literature suggests are best suited to promote health and enhance your defenses against virus’ such as COVID. It’s important to continue this protocol throughout the winter season when infection rates are likely to increase.
Supplements are not a substitute for good nutrition but farming techniques and have depleted vitamin and mineral stores in the soil and it may be difficult to get enough from food alone:
- increase your intake of organic vegetables and fruits to 9-10 servings per day – 1/2 C. cooked or 1 C. raw = 1 serving;
- animal protein increases pathogenic organisms in the microbiome. If you must eat meat, restrict it to small-farmed, pastured, grass-fed animals
- vegans and vegetarians, be sure to consume adequate amounts of protein with vegetables, beans, fermented soy (tofu, tempeh), and seitan (wheat gluten); and if these are part of your diet, fish, shellfish, eggs, and dairy
That’s not all. Other lifestyle choices that will help your immune system do its job and handle this virus include:
- not smoking
- getting 7-9 hours of sleep every night
- reducing stress through breathing exercises, meditation, prayer, yoga, qi gong
- exercising 20-30 minutes per day
- maintaining positive, meaningful relationships (and pets count!
So as we navigate these winter months with cold weather and indoor activities, be careful – wear your mask, wash your hands, keep your distance, and stay well.
Click on the link to order these essential micronutrient supplements and follow dosing instructions. Supplements purchased through my office can be paid for with your HSA card.
You can also schedule an appointment for a micronutrient evaluation and to learn about supplements that improve gut health, decrease inflammation, and help with sleep, anxiety, and depression.
Have a safe and healthy winter season!