Some wellness tips from Dr. Colleen Fuller, the Integrative Medicine physician on our Carmel Lake team:
I’ve gone back and forth regarding making specific recommendations for supplements/herbs that might be beneficial for the COVID-19 virus, such as Vitamin C, Zinc, Selenium, Astragalus, etc., and I will delve deeper into specific recommendations for these soon. I personally take quite a few supplements and have added some specific things in light of this particular virus because I am in a hospital environment. But even from my sources these things are in short supply or out of stock and it's sometimes hard to find reliable online sources that are not overpriced at this time of high demand. But just as you have been told before that you can’t out exercise a bad diet; we also need to remember that you can’t out supplement a bad diet.
What we can focus on is the importance of diet in supporting and strengthening our immunity. In the face of this present health threat, boosting one’s natural immunity through the food that we consume is critical. Food is medicine, but it also can be poison. And we make the choice between these two multiple times a day. While we are faced with being at home and finding new routines, let's be mindful we don't reach for too many comfort foods and excess snacking out of stress and boredom.
If you don’t already, I encourage you to eat colorful; include as many different colors as possible! The more colorful the meal, the more phytonutrients are present. Phytonutrients are compounds found in all the plants we consume, and they exert physiologic effects in our body. These substances keep the plants healthy and strong (and guess what—if you consume them they benefit you in the same way). You may have heard of flavonoids, carotenoids, glucosinolates... all these plant “nutrients” have unique health benefits. There is evidence that these compounds are essential for optimal health and disease prevention.
During this down time try growing some of your own food. It doesn’t have to be a huge garden. Sow some lettuce seeds into a container on your patio. Many herbs will grow easily in a windowsill or porch. Support our farmers by buying local and organic. Carefully tended plants from healthy soil will be even more nutritious and beneficial to you and your immunity. Plants grown without pesticides will be more nutritious and reducing the pesticide load will improve the health of your gut bacteria and therefore your immunity. Familiarize yourself with either the Anti-inflammatory or the Mediterranean pattern of eating. Begin to look at your food choices as not just a way to control hunger, but as actively supporting your immune system for the daily fight against this virus and other potential pathogens. Especially during this time, try to think of food as fuel versus emotional comfort. I think it makes it easier to make the better choice.
We have all heard these next food rules before but let’s remember now more than ever we need to support ourselves and boost our immune systems:
Eat a wide range of colorful foods
Include a minimum of 4-5 servings vegetables daily (one serving is equal to 2 cups salad greens or ½ cup vegetables cooked, raw, or juiced)
Also include 3-4 servings of fruit daily (one serving is equal to 1 medium-size piece of fruit, ½ cup chopped fruit, ½ cup of dried fruit)
Include healthy fats, nuts, seeds and true whole grains
Avoid pre-packaged, processed foods and fast food
Cut back on sugar
In the midst of this unprecedented global pandemic, while healthcare practitioners and western medicine are absolutely the first line of defense in the hospital paradigm of fighting COVID-19 (and we are there for you in the unfortunate case that you do require our services), I want to remind you that we are NOT the first line of defense—you are! The way we as individuals conduct our day-to-day decisions are important and can be the first step in saving your life and protecting your family and the ones you love. Your choices regarding your body and your innate immunity are the first line of defense for fighting pathogens. We need to first take ownership of our health maintenance rather than relying on a pill to try and bring things back into balance. Improving the quality of one’s diet will be of benefit on all fronts. Don't wait for this particular crisis to be over to make these changes.
In addition to the above, remember to rest, practice good sleep hygiene, stay hydrated, continue to get in some daily exercise, wash your hands and do not touch your face….… all while maintaining physical distancing! Stay safe and thanks to all of you who are praying specifically for health care providers in this time.
Please reach out with specific topics and questions you have, and I will address in future posts. I plan to address additional immunity supporting practices over the next few days and weeks.
- Dr. Colleen Fuller