It's not the germ or the virus... it's the terrain

We shouldn't wait for a global pandemic before we start prioritizing (and investing in) our health. Aside, there's never a better time to start than TODAY.

While this virus serves as a bit of awakening, we can utilize this time to hone-in on supporting our innate immune response as well as supporting our immunity through regular chiropractic care, food as medicine approaches, supplementation, and other mind-body modalities.

When it comes to food, making conscious decisions to best support you and your family's immune system is key.

Here are some foundational tools when it comes to food as medicine and immune support:

probiotics (on a daily basis)

• About 80% of your immune system is located in the gut (~3-5 pounds of bacteria live in there!)
• Under high stress, our microbiome can become sterilized without intentional practices to support it
• Ensure that you consume probiotic foods/supplements - probiotics have been shown in clinical research studies (double-blind RCT's) to support the innate and acquired immune system (this is your barrier defense and immune system's ability to remember, tag, and kill-off foreign invaders).
• Food sources:
  • Dairy-free yogurts (dairy can drive phlegm and mucous, which can interfere with your body clearing any bacteria or pathogen)
  • Kombucha (some have expectorants added in [such as Buddha's Brew brand] to support more anti-inflammatory support); look for brands (or make your own!) that have antimicrobials and immune enhancers such as cayenne and ginger 
  • Sauerkraut (1 Tbsp. provides ~10 million to 10 billion CFU's!)
  • Kimchi
• Probiotic supplements:
  • Probiotics that contain strains lactobacillus acidophilus and bifidobacterium lactis as they have been shown to enhance immune function

Don't forget about prebiotic-rich foods (they feed good bacteria in the gut) such as garlic, onions, leeks, asparagus, etc

Probiotics also provide synergy outcomes; meaning, they not only help with immune enhancement but also support other favorable health outcomes (gut healing, less bloat, enhanced mood, etc.)

bone broth (on a daily basis)

• Supports the GALT (gut-associated lymphatic tissue)
• Contains NAC (N-Acetyl Cysteine) compound found in many bronchitis medications and works as an expectorant to break-up phlegm and mucous in the chest. Research has shown it to increase WBC (immune system's army of defense).
• Contains collagen and gelatin - excellent for gut healing and provides nourishing calories through protein and fat

herbs (pulse in as needed)

• Ginger, thyme, garlic: all have ant-microbial, antifungal, and anti-viral effects
• Thyme, oregano, lemon balm, sage: shown to fight against viruses and pathogens and work in ear, nose, and throat areas

vitamin D3 (on a daily basis)

• Plays a role in anti-viral support
• Can support the body's ability to calm the pathogen/fighting against the bacteria and virus
• Supports our innate immune system; works as a prohormone (supports healthy brain, metabolism, thyroid function, bone health, etc.)
• Food sources:
  • Wild-caught fish such as salmon (contains 3x the amount of vitamin D [IU’s] per serving vs. farmed salmon)
  • Pastured eggs (vitamin D levels in egg yolk depend on the content of feed as well as sunlight exposure; pastured eggs contain 3-4x higher vitamin D levels vs. non-pastured)
  • Mushrooms
  • etc.
• Vitamin D supplements:
  • Vitamin D3 (the active form of vitamin D [aka cholecalciferol]; NOT the inactive form [vitamin D2 or ergocalcifero]); 5,000 IU's per day or 1,000 IU's per 40 lbs body weight
  • If you are sick or have symptoms, increase vitamin D dose daily.
  • We carry a high-quality vitamin D3 supplement in the office available for purchase (vitamin D3 contained in organic olive oil for excellent absorption - in a dropper bottle)

vitamin C

• Supports cortisol metabolism of all of the glands in our body (adrenal glands - store the most vitamin C) 
• Clinical research indicates low levels of vitamin C lead to increased susceptibility to virus and infection and compromised immune health
• Food sources:
  • Citrus (orange, lemon, lime, grapefruit) - the rind also has bioflavonoids
  • Berries (strawberry, blueberry, raspberry, etc.) - a low glycemic choice
  • Bell peppers (green, yellow, orange, red) - one green bell pepper contains 96 mg, one yellow bell pepper contains 340 mg, one red bell pepper contains 209mg (one medium orange contains 70 mg)
  • Acerola cherry (most potent form of whole food vitamin C)
  • Other tropical fruits (kiwi, pineapple, guava, mango, broccoli, kale, Brussels sprouts, etc.)
• Supplement sources: If supplementing, look for liposomal forms (liquid form) as it is more easily delivered and absorbed than capsules and tablets.

black tea

• Contains polyphenols - a Harvard research study found that consuming 5 cups/day increased the virus-fighting compound called interferon by 10x!
• Polyphenols help to bind to virus and reduce the ability for viruses to replicate

multivitamin + minerals

• Great insurance policy - be sure it contains zinc and b vitamins

sleep

• The less sleep = more susceptible to virus and pathogen
• Optimal rest is key for immune strengthening; especially if you start to feel under the weather

deep breathing

• Use the 4-7-8 deep breathing technique:

1) First, empty the lungs of air.
2) Next, breathe in quietly through the nose for 4 seconds.
3) Hold the breath for a count of 7 seconds.
4) Exhale (forcefully) through the mouth, pursing the lips, for 8 seconds.
5) Exhale.

Repeat this cycle for up to 4 times.

exercise

• Move daily! Aim for a variety of movement including active rest, yoga, cardiovascular, and resistance training movements.
• Did you know? You reduce your risk of upper respiratory issues by 40-50% by engaging in regular, moderate-intensity exercise.
• To really get your heart pumping, engage in constantly varied, high-intensity functional movement (within appropriate means given your ability); this could be something as simple as the following workout:

30-minute AMRAP (as many rounds as possible):
10 box step-ups [body weight] (fireplace ledge, step, chair, etc.)
10 push-ups [use knees or allow self to lay flat on the ground and push upwards]
10 weighted squats [air squat] (jugs of water as weight)
10 weighted lunges [body weight] (jugs of water as weight)
200-meter sprint [walk/jog] (treadmill or run outside)

[modifed version]  |  (if no access to a gym or equipment, alternative ways to perform each exercise)


A note on elderberry - There might be reason to not supplement with elderberry if you have a confirmed case of COVID-19 if you also have an underlying autoimmune condition due to increased cytokine release and this virus mechanism. At this time, there is much unknown regarding the virus. However, including small, regular doses for immune-supporting benefits and pulsing-in elderberry provides an added layer of protection. Consider making our elderberry gummies (recipe shared previously) to provide a little boost as well as gut support (gelatin).