Supplementing For COVID-19 - The Dos And Dont's

As the days turn into weeks, we are learning more and more about how this virus behaves, and what we might do to support our immune system to better protect ourselves. From a Functional/Integrative medicine perspective, thus far we have been focusing on nutrients and herbs that have been well studied, in general, for their ability to support, modify or boost the immune system. We have been talking and writing extensively on helping people to choose the right supplements.

Today, there is new information that we want to share with you. Based on what we have learned about the behavior of this novel coronavirus, and in consultation with our team at Blum Center for Health, we are changing a few of our recommendations.  

Here is your update on supplements:

ACE receptors: We have learned that this virus uses the ACE receptor on cells to gain entry. We believe that one of the many actions of Vitamins A and D are to increase the number of ACE receptors on the cells, and therefore, out of an abundance of caution, we are recommending not taking extra vitamin A or D during this time. Whatever you are already taking, or whatever you have in your multi is perfectly fine, just don’t take extra supplementation.

Cytokine storm: When the virus gets going in your body, it can create something called a cytokine storm, which is when your immune system reacts vigorously and releases an enormous amount of chemicals (cytokines) and free radicals to destroy the virus. This is a good thing. However, there is concern that in some people, the coronavirus triggers an extreme cytokine storm causing among other things, the lung damage that we hear about. Even without human clinical studies to prove this, we have been studying the possibility that some immune boosting vitamins might make the cytokine storm worse.  

The Arizona University Department of Integrative medicine has made the recommendation to stop these vitamins and supplements if you develop symptoms of infection or a positive test. Symptoms would include a cough, shortness of breath with a fever (100 or over), which are the first signs that you might have COVID-19, the illness caused by this coronavirus.

Avoid these vitamins if you get sick:

1. Elderberry

2. Echinacea

3. Larch Arabinogalactan

4. Extra Vitamin D (as described above)

Considered safe to take these vitamins:  

1. Zinc 

2. Vitamin C

3. Astragalus

4. Andrographis

5. NAC (no mention of concern so it stays on the list)  

Mushroom extracts:

1. We are having a debate about mushroom extracts because in general we recommend them for their support of the immune system and there really is no evidence that they would be harmful if you got the coronavirus.

2. Out of an abundance of caution, while we still recommend mushroom supplements, choose only those that have the name of the mushrooms themselves on the ingredient list.

PUTTING THIS TOGETHER

Supplements:  

• Stick with Zinc (30 mg), Vitamin C (3 grams), and a probiotic, which you can continue even if you get sick. There are reports from China about using high dose Vitamin C for treatment, and it seems reasonable to continue to recommend going up to 6 grams daily or more if you get sick (and can tolerate it, can cause loose stools).

• Stop the extra Vitamin A and D. And if you are taking Vitamin A and D to correct a deficiency with your doctor then you can continue but consider stopping this if you do have signs of the virus. 

• If you have any of the other supplements at home on the “avoid if you get sick” list above, you can take them and stop if you get sick.

• One more note: if you develop a fever, take Tylenol instead of ibuprofen (Advil). It appears to make things worse. This is another area that is rapidly evolving, and if you can’t find tylenol in the stores, you should speak to your doctor about other options.

• Here are the things you should STILL DO for risk reduction:

• Good gut health: which means lots of beneficial bacteria. Take a probiotic every day with at least 20 billion cfu of mixed strains of lactobacillus and bifidus species.

• Balanced stress hormones: Get a good night’s sleep and don't overwork yourself during flu season. Stress harms your ability to fight viruses. Practice some form of mediation daily. Melissa, Blum Center’s Health Coach, wrote a great blog with tips for managing stress during this time.

• Eat foods that are good for your immune system: Avoid processed foods and focus on fruits and veggies that are rich in antioxidants and vitamins. Support the removal of toxins by eating lots of cruciferous veggies, which boost the detox system in your liver.

Sending prayers and good wishes for you and all of us to stay safe and well during this difficult time. Dr. Blum will be having a weekly LIVE webinar every Friday at 11 am EST to answer questions. Sign up here.

The Three Smart Habits my Clients Practice to Reach and Maintain their Wellness Goals

You drank too much over the holidays, enjoyed way too many heavy meals, and back burnered your workouts. But hey, no problem! That’s what January 1st is for: Hitting the reset button, setting new goals, and committing to healthier habits.

New body. New life. New you. 

Photo by: @stacybassphoto

Sounds great, right? Unfortunately, as most of us know, it’s not nearly that simple. Research shows that only a mere 4% of us actually follow through on our resolutions, and that by Valentine’s day, a whopping 80% of us have already abandoned our goals and returned to old ways of operating, feeling defeated, ashamed, and unworthy of the change we eagerly set out to create just a month earlier. We give up, making some vague promise to ourselves that we’ll start up again when the time is “right”.

Sound familiar? It doesn’t have to. Here are three powerful resolution hacks I practice everyday with clients to help them reach and maintain their wellness goals:

1:

• Understand and connect to your “WHY”: Understanding your “why” means getting clear on why you want to reach your goal.  Many of us want to lose weight, but weight loss can mean different things to different people. For example, losing weight, for you, may mean feeling desirable and confident enough to ask for a promotion, start your own business or go out on a date. For someone else, it may mean feeling in control of their life and optimistic about their future, which translates into being a better partner.  And, for someone else, it may mean modeling healthy habits for their growing daughters.  Knowing your “why” and envisioning how your life will look and feel once you reach your goals is your mission statement, the glowy orb that lights the path and keeps you on track and inspired even when hurdles get in your way. Your “why” also infuses your goals with richly textured meaning, allowing you to connect with them more deeply and feel invested in doing the work to reach them.

2:

• Map it out:  Identifying the steps that will allow you to reach your goal is as important as the goal itself. For example, if you want to lose 15 pounds and keep it off, fad dieting probably isn't the answer. While you may drop some weight, chances are you will gain it right back because you haven’t created sustainable, healthy habits to keep the weight off. You would be better off starting with something small and easy, such as drinking eight glasses of water a day to keep you hydrated, regular and able to tell the difference between your hunger and your thirst. Once you get that habit down, you might want to commit to beginning each day with a nutrient dense breakfast smoothie, filled with greens , protein, fiber and healthy fats to balance your blood sugar, hormones, and hunger.  Once you master those two healthy behaviors, you can then layer in others, such as meal prep or daily movement.  It’s important to understand that small shifts, practiced consistently over time, become healthy, sustainable habits that propel you forward and allow you to reach and maintian your wellness goals. It may not be sexy, but it sure is effective!

3:

• Find your community. If your goal is to start a meditation practice, but you haven’t been able to do it on your own, gather up some friends and do it together: Sign up for a free, online meditation challenge; take a meditation class; or find a teacher to work with privately. Having a community helps keep you on track and makes the whole process of goal keeping more enjoyable, helping to boost the odds of making good on your resolutions. 

Last thoughts:

It’s important to remember that it takes time, work, discipline, patience and a good deal of inspiration to create meaningful, lasting lifestyle shifts. New habits aren’t forged in 21 days and goals aren’t reached just because we set a strong intention to achieve them. Getting in touch with your “why”, envisioning the life you want to live and constructing a sensible, actionable plan to get there is simply the best approach I know to reaching your goals and creating the life you desire.

If this resonates with you, but you still believe you would benefit from the added support and guidance of a health coach, you can reach out to me here and set up a complimentary 30 minute discovery call to see if health coaching is right for you. 

Wishing you all a beautiful New Year, filled with health, happiness and everything your heart desires. 

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Looking for more fitness inspiration?

In 2019, we interviewed Martha Kaplan, the Community Marketing Manager at Athleta, and a seasoned SoulCycle instructor.

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Produce, Pesticides & You

Pesticides were designed to be toxic to pests and unwanted plants. Mission accomplished! 

Unfortunately, many of these chemicals are also toxic to humans and wildlife.  Ooops…..

Risks from pesticide exposure include respiratory problems, cancer,  hormone/endocrine disorders,  skin rashes, eye irritation, and even brain and nervous system toxicity. 

If buying organic all the time isn’t financially realistic; or if you aren’t able to find the organic produce you are looking for, don’t panic!  Experts all agree that the benefits of eating a fiber rich diet filled with whole, colorful fruits and veggies far outweighs the risks of consuming conventionally grown produce with a little pesticide residue. 

Takeaway: Load up on veggies, leafy greens and fruit, no matter how they are grown. 

That said, some crops are so heavily sprayed that going organic, when possible, makes good sense. A sensible general guideline when deciding whether to go organic is the thicker the outer skin or peel, the less pesticide contamination. 

Produce with thick, inedible outer rinds, such as cantaloupe and butternut squash, may have lower levels of pesticide residue than those with edible, soft skin, such as berries and tomatoes. Unfortunately, pesticides are made to penetrate the outer peel and skin in order to protect the produce from the inside out, but it still makes sense that the thicker the barrier between the inner and outer layer of the fruit or vegetable, the better the protection it confers against pesticides. 

Each year the Environmental Working Group (EWG), a non-profit, non-partisan organization committed to protecting human health and the environment, publishes a list of conventionally grown fruits and vegetables that have the highest and lowest pesticide residue levels remaining on fruits and vegetables after they’ve been washed. These lists are known as the “Dirty Dozen” and “Clean 15” and are valuable guides in helping you to decide when it makes sense to prioritize organic.

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DIRTY DOZEN™

• Strawberries

• Spinach

• Kale

• Nectarines

• Apples

• Grapes

• Peaches

• Cherries

• Pears

• Tomatoes

• Celery

• Potatoes 

Note: 

1. Strawberries have topped the DIRTY DOZEN™ list for the past four years. 

2. After many years off the DIRTY DOZEN™ list,  Kale made a in 2019, ranking number 3 for the highest pesticide residue levels.

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CLEAN 15™

• Avocados

• Sweet corn

• Pineapples

• Frozen sweet peas

• Onions

• Papayas

• Eggplants

• Asparagus

• Kiwis

• Cabbages

• Cauliflower

• Cantaloupes

• Broccoli

• Mushrooms

• Honeydew melon

*”a small amount of sweet corn, papaya and summer squash sold in the United States is produced from Genetically Engineered (GE) seed stock. Buy organic varieties of these crops if you want to avoid Genetically Engineered produce”.(*Environmental Working Group)

Referring to these lists when grocery shopping can help you determine where it makes sense to go organic, and where it’s perfectly fine to choose conventional produce. The list changes annually, so you should check it from year to year to stay current. 

To shop cleaner, download EWG’s handy Healthy Living App for more than 120,000 ratings on food and personal care products! It’s an indispensable resource, helping you to decode labels and make informed decisions about what you put in and on your body.