Hi all,
I would like to give you some immune boosting tips that I myself have learnt from my Naturopathic Nutrition studies. This is purely some suggestions I would like to share with you so that you can help support your immune system and those of whom you love.

So what do we know?

As a new identified strain of coronavirus, little is known about how it behaves, spreads and how it can be effectively treated. Therefore, we need to focus on what we do know about fighting viral infections naturally by harnessing the power our immune system. We know medically and scientifically a lot about this so there is hope!

Coronavirus (CoV) are a family of viruses that can cause a range of illness ranging from the common cold to severe respiratory conditions. In early January. A new strain of coronavirus (2019-nCoV) was identified as the cause of several cases of pneumonia in Wuhan, China, and it has since spread worldwide.[i]
So, what can we do to protect ourselves?

By boosting your immune system, you stand a chance to help keep away cold flus at the best of times.
We can do a lot naturally through nutrition and lifestyle interventions to strengthen our immune defences. The important of nutrition and lifestyle plays a big part.
Those individuals with existing underlying medical conditions [ii] as well as young children, elderly and pregnant or breastfeeding ladies are especially at risk.
Let me suggest how you can support yourself:

Keep your immune system nourished with the nutrients it requires to function properly, chiefly those with general anti-viral properties such as vitamin C, D, A and Zinc. Consider supplementing them on a daily basis from a therapeutic multinutrient to work on prevention.
Vitamin C
It is worth taking vitamin C at a high dose, short-term.
Up to 6-8g per day can reduce the symptoms of the common cold, and a high dose may be protective against other respiratory issues, including pneumonia.
It is easiest to achieve a high dose of vitamin C using a powdered vitamin C product. Since it is a water-soluble nutrient, it is advisable to spread this dosage over the course of the day (rather than taken all in one go) to support absorption and help maintain a steady supply of vitamin C in the bloodstream. Be careful with high dose vitamin C if you are on medication (especially anticoagulants) or have a history of kidney stones. Furthermore, if you are under medical supervision, please consult a health professional before supplementing.

Some foods rich in Vitamin C :
Oranges
Blackcurrants
Sweet Yellow peppers
Green Chillies
Kale
Broccoli
Lemon
Strawberries
Vitamin D
Optimise your vitamin D status guided by a vitamin D test. This is available for you to carry out at home from http://www.vitamindtest.org.uk
We are all prone to sub-optimal vitamin D levels during winter and the last thing we need is something as basic as this increasing our infection risk.
Increase your intake of vitamin D rich foods and ask me for more advice if you need to.
Adults and children can start by taking a conservative daily dose of 1000 IU and 400 IU vitamin D3 respectively.

Some foods rich in Vitamin D :
Salmon
Herring
Sardines
Mushrooms
Egg Yolk
Beef Liver
Vitamin A
Up to 5000 IU a day. Supports normal functioning of the immune, skin, mucosal cells, lining the airways, digestive tract, and urinary tract function as a barrier and form the body’s first line of defence against infection.

Be careful with high dose vitamin of Vitamin A if you are on medication, have an existing condition related to or a history of Liver or heart issues or pregnant. Furthermore, if you are under medical supervision, please consult a health professional before supplementing.

Some Foods rich in Vitamin A:
Yellow Peppers
Sweet red peppers
Carrots
Beef Liver
Broccoli
Sweet potatoes
Butternut Squash

Zinc
15mg – 30mg a day.
Zinc hosts defence by maintaining the structure and function of the membrane barrier and this is particularly important in the intestine, which is continuously exposed to a myriad of pathogens and noxious agents.

Foods rich in Zinc:
Beef
Kale
Garlic
Broccoli
Mushrooms
Oysters
Spinach
Prebiotics and Probiotics
Support the resilience of the gut to infection by increasing your intake of prebiotics (the fibre) and probiotics (the good bacteria). This works alongside supportive micronutrients such as vitamin A and vitamin D. To help you reach a therapeutic dosage, consider supplementing with prebiotics and well-researched human strains of beneficial bacteria, such as Lactobacillus acidophilus, Bifidobacterium lactis, and Bifidobacterium bifidum.
The Lactobacillus combination can stave off intestinal pathogenic overgrowth and support the barrier function of the gut wall which can then have a positive knock-on impact on the overall strength of our immune system.

Foods for Prebiotics:
Onions
Leek
Garlic

Foods for Probiotics:
Miso
Sauerkraut
Kefir
Kimchi
Kombucha

All of the above nutrients are important for children’s immunity too, but at a dose that’s appropriate for their use. Therefore, use a product that’s been specifically formulated for children.

Sleep
Sleep is the opportunity for our body to ‘rest and repair’ and is just as important as nutrition when looking to strengthen our immune system. Strikingly, research has shown that those with less than 7 hours sleep per night were up to 3x more likely to develop the common cold after experimental exposure to rhinovirus than those with more than or equal to 8 hours sleep per night.
Therefore, aim for 8 hours or more uninterrupted sleep per night with the help of an eye mask, ear plugs, aromatherapy oils such as Lavender and a increased intake of calming nutrients such as magnesium (magnesium salt baths) and meditation before bed, to facilitate the protective effect of sleep on our immune defences. Given the anxiety that we are prone to feel when it comes to the current coronavirus outbreak, this recommendation could not be more important!

Stress & Smoking
We know that stress and smokers are depleted in vitamin C levels and should be extra vigilant in upping vitamin C levels. Stress regarding life, work and the Coronavirus will naturally deplete your body of Vitamin C too hence the emphasis on Vitamin C uptake throughout the day at a high dose.

Sugar and Alcohol
Watch your sugar and alcohol intake. Try to choose healthier alternatives, such as dark chocolate, nuts, and non-alcoholic drinks (e.g. kombucha), since both can have a draining impact on our immunity.

Activity
Now is not the time to start the gym if you have never been before, but that does not stop you from doing some workouts at home or taking a stroll around your residential area or a park. Regular exercise can have a profoundly positive impact on depression, anxiety, ADHD, and more. It also relieves stress, improves memory, helps you sleep better and boosts your overall mood. You don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to feel better.
Keep calm and focus on prioritising your self-care.

The disclaimer provides that such nutrition information is merely information – not advice. If readers need medical advice, they should consult a doctor or other appropriate medical professional.
If you are on any medication or have any long-term illness, pregnant or under the care of a health practitioner for an ongoing medical condition then I would suggest that you consult your practitioner before making changes or additions to your food and supplements. I would like to emphasise that these are recommendations from my studies and from scientific research carried out by supplement companies.
As they say knowledge and application is power!!
If you have any questions, please do ask me and I will try my best to help.

Neha x

References:
[i] European Centre for Disease Prevention and control. 2020. Novel coronavirus in China. Accessed: 17/03/2020 Available from :
https://www.ecdc.europa.eu/en/novel-coronavirus-china
[ii] World Health Organization. 2020. WHO recommendations to reduce risk of transmission of emerging pathogens from animals to humans in live animal markets. Accessed: 17/03/2020. Available from: https://www.who.int/health-topics/coronavirus/who-recommendations-to-reduce-risk-of-transmission-of-emerging-pathogens-from-animals-to-humans-in-live-animal-markets

I posted the above picture on Instagram. This blog is more of a detailed description of what those superfoods are in my kitchen cupboard.

This selection has been bought over time and replenished when used. I would suggest you start off with a few basics the suit your needs. See how you start feeling once adding some foods to your daily diet. A little and often is the best way start. Nutrition requirements are going to be different from person to person so always seek advise from your nutrition physician before changing or adding to your diet.

I want to emphaise that I only use good quality products. Health and food is not something I scrimp on in our household. I much rather buy quality knowing the products are from a reputable source and when ever possible, organic.

Superfood list

• Wheatgrass
• Spirulina
• Chlorella
• Acai powder
• Hemp protein powder
• Hemp seeds
• Maca powder
• Organic white mulberries
• Organic gogi berries
• Organic cocao nibs
• Organic cacao powder
• Organic chia seeds
• Flaxseeds, sunflower & pumpkin seeds mix
• Flaxseeds, almonds, brazil nuts, walnuts 7 co –enzyme Q10 mix
• Flax, sunflower, pumpkin & sesame seeds & gogi berries mix
• Organic Turmeric
• Organic Collagen

This short post is not at all a way to preach the plant based way but more to give you a very short insight to how this began for me. It started as a health journey but naturally the welfare benefits of a plant based diet became more important to me and ethically it was a good decision for me to make.

When I was about 21 years old I had a food allergy test done in a local health food store and one of the things I tested positive for was being lactose intolerant amongst other things. I tried soya milk as a cows milk alternative for a while (meaning a few cups of tea the same day and the next day) and gave up easily saying it was not nice, I did not like it and I returned to cows milk and my usual dairy eating ways.

The only meat I really liked was a lamb curry as well as a real weakness for lamb kebabs, hot chutney with salad in a nan bread (really, it was very tasty I promise). Although, saying that, I did eat all meats but often felt sick after doing so. I always left my meat to the end when eating a meal and if we ate out I often always chose the vegetarian option.

About 4 years ago I had watched a documentary about a community in USA that were vegans and they were living longer than most and were happier and healthier. I always remembered the documentary and thought ‘wow’ and at the same time ‘that must be so difficult’. I thought nothing of it and carried on with my animal protein, animal protein and more animal protein meals and diet shakes throughout the years. Just like the way we are told to, right? I mean, I felt ok and just carried on.

In November 2017, my family and I lost my auntie aged 53 years to bowel and ovarian cancer. Seeing what she went through during her last weeks in hospital, physically and mentally changed the way I saw my own body. There was no transplant or cure for this, as naive as it sounds I thought most parts of the body could be transplanted by donor parts. How wrong was I. The smell of cancer and a rotting bowel was the same smell as the roast chicken dinner that my husband (such a sweetheart) cooked for me one night when I returned from the hospital visiting my auntie. The thought of loosing my auntie to cancer and then the smell of the dead chicken made me heave. That was the last time I ate meat.

The transition went from being a vegetarian for 3 months and feeling so much better to waking up one day and deciding I don’t want to eat eggs and dairy as opposed to “I am turning plant based” statement. It felt like this was correct thing to do for my body. So I chose the plant based way.

For me a this diet works. I only wish I had done it years ago. The health and energy benefits are amazing and I will put together another blog about how this has changed my health for the better.

So if you are considering a plant based diet, I couldn’t recommend it enough.