4 pillars of immunity
I woke up today with those nervous heart flutters. I imagine you may be able to relate as what we know and don't know continues to evolve.
Today, I want to review some pillars when it comes to immune health, which herbs and supplements I’m thinking about, my own routine and also let you know that I’ll be hosting two guided group VIRTUAL meditations this week so that social distancing does not become social isolation.
We’re rightfully concerned with immunity right now. From my view, healthy and robust immunity is built on the following 4 pillars:
Gut health + microbiome health
Inflammation
Micronutrients
Stress
Gut health:
About 80% of our immune system is housed in the gut! So, taking care of your gut health is taking care of your immune health. Paying attention to the gut, as well as the other three pillars, is the main way we maintain a healthy microbial community (microbiomes). These healthy bugs are disease fighting and help keep our immune system strong.
Inflammation:
These are all interconnected! Inflammation can stem from poor gut health or can also be a cause of poor gut health. Food sensitivities, toxicity, the standard American diet, stress can all drive inflammation. And chronic inflammation as opposed to acute inflammation (the kind that would fight an acute virus, for example) is the driver of many of our modern diseases.
Micronutrients:
Our immune system needs adequate nutrition. The kind you’d get in a Mediterranean style diet with 8-10 servings of vegetables a day, whole grains, legumes and good healthy fats like olive oil. This gives us an array of vitamins and minerals to keep things healthy and robust.
Stress:
Through the gut-brain connection as well as the psycho-neuro-endocrine connection, managing stress is crucial to maintaining healthy immunity. We know, for example, that meditation is anti-inflammatory and can help our immune function because of its relaxing effect on the nervous system. Poor sleep is also a common source of stress. If you’re struggling there, check out these tips. Or, come to the virtual yoga nidra I'll be hosting!
Just to review, big take homes here: good nutrition and good sleep/relaxation.
In terms of herbs and supplements, we don’t have enough data to say anything can prevent or treat COVID19. If someone is telling you that, please steer clear.
In general, supporting a healthy immune system could mean considering:
Vitamin D: important for immune health. I like to check this and dose according to the value you need to reach. Generally, 2000 IU of D3 is safe and well tolerated.
Zinc: best form is lozenges at about 5-10 mg per day. You can go up to 45 mg/day for about a week, if needed.
Vitamin C: low cost and good safety profile and may reduce a duration of a cold.
I’m currently focusing on greens, rest, exercise, and social distancing and handwashing!!
That brings me to my last point. This time is scary. I hope we can name that this is unknown and feels surreal. I’ve been feeling all the feels: anxiety, frustration, anger, fatigue, sadness. Looking at Italy, our world, test availability and the state of chronic disease in our country leaves a pit in my stomach. But, there will be time to return to that.
The most prevailing feeling is that we’re interconnected here. I, being young and healthy, can do my part by staying home and using the internet to connect because that may slow the chance of the virus affecting someone more at risk. I believe we can make that sacrifice and rise to this occasion. In that vein, I’ll be tuning in to Zoom twice this week to offer a group guided yoga nidra session. Distancing does not mean isolation and we need to tend to the inner world to stay resilient, strong and as healthy as possible.
Virtual yoga nidra: Tuesday March 17 @ 4:30 PM Pacific and Thursday, March 19 @ 9:00 AM.
Yoga nidra is a guided meditation that is super relaxing and known as "yogic sleep."
To join, sign up here: https://wild-lemon-health.ck.page/3037b53fb4
Lots of love,
Dr. Antonella
