Your Immune System

The best weapon at this stage against the virus is your own immune system. It is a sophisticated army with distinctive ability to adapt and protect you from an outstanding number of possible infectious agents. There are specialized cells that can not only take down foreign pathogens but remember them for future exposures. They can clean up cuts, repair broken tissues, kill selected targets, and communicate harmoniously while doing it. Not only is this incredible army ready to defeat any foreign invaders, but it also has the power to destroy your own body from the inside out, if you use it wrong.

What are the organs of the immune system?

The defence system of the human body is made up of entire organs and vessel systems like the lymph vessels, but also of individual cells and proteins. The inner and outer surfaces of the body are the first barriers against pathogens (germs). These surfaces include the skin and all mucous membranes, which form a kind of mechanical protective wall. The parts of the immune system consist of:

· Skin, Bone Marrow, Bowel, Thymus, Spleen, Lymph Nodes, Mucous membranes in nose and throat, Tonsils and Mucous membranes in bladder and genitals.

Image Source: Human Immune System, Online Sciences [24]

What weakens the immune system?

It should come as a no surprise that prolonged stress can also affect the immune system.

You would have heard of that Spanish flu, the 1918 “great influenza”, which left more than 50 million people dead. To put that in perspective, World War I, which concluded just as the flu was at its worst in November 1918.

The war provided near perfect conditions for the spread of flu virus via the respiratory droplets exhaled by infected individuals. Military personnel – predominantly young males – spent months at a time in close quarters with thousands of other troops. This proximity, combined with the stress of war and the malnutrition that sometimes accompanied it, created weakened immune systems in soldiers and allowed the virus spread like wildfire.

Other things can also weaken the immune system, such as:

· Excessive alcohol, lack of sleep, Obesity, lack of exercise, some medications with major toxins, excessive use of antibiotics, lack of hygiene, radiation exposure, smoking, dehydration,

Cellular Inflammation – The Silent Killer

Many people when they think of inflammation, they think of a swollen ankle, or pain in the hip. While that is one type of inflammation, not all inflammation causes pain. Inflammation can be silent but deadly. Today Science that comes out says that most conditions are not determined by genetics, but rather the environment that those genetics are in. That means, if we control that environment, the inflammation could be reduced.

Chronic inflammation is usually seen in people who have diets with a high ratio of Omega-6 to Omega-3 Essential Fatty Acids, lead lives with high stress levels, have excess body fat, exercise intensely and eat high carbohydrate content meals. When chronic inflammation is maintained over a period of time, it can lead to serious conditions such as cancer, heart disease, heart attacks, Alzheimer’s, Parkinson’s, Multiple Sclerosis, Diabetes and others.

Much of what starts an inflammatory process in the body, begins in the gut. The gut is our tube from our mouth, to our stomach, and intestines and all the way out.

The real answer to controlling inflammation and preventing disease lies in nutrition. Certain foods, nutrients and herbs have powerful anti-inflammatory effects. The body’s own anti-inflammatory system depends primarily upon balanced consumption of omega-6 and omega-3 essential fats and saturated fats. Generally speaking, omega-6 and omega-3 fats produce anti-inflammatory effects, whereas saturated fats produce inflammatory effects.

Omega-6 fatty acids and Saturated fats are found in most of the food we eat. However, if Omega-6 fatty acids food is overly consumed, they are converted into saturated fat, which has a pro-inflammatory effect. Saturated fats become problem only if its consumed in large quantities that it stops being beneficial and starts being harmful to our bodies. So the holy grail here is to eat everything in moderation.

Omega-3 fatty acids are powerful anti-inflammatory agents. Omega-3 EFAs do not convert to saturated fat. Additional benefits include that omega-3 consumption increases the body’s ability to burn fat, reduces cholesterol and triglycerides, enhances immunity, lowers blood pressure and improves carbohydrate metabolism. Omega 3 EFAs are found in raw or lightly cooked cold water fish such as salmon, mackerel, halibut and sardines. Flax, pumpkin and sunflower seeds, most nuts (raw and unsalted,) beans and green leafy vegetables are also good sources of omega-3 EFAs.

Other foods and herbs which have significant anti-inflammatory properties includes, tomatoes, fruits like strawberries and blueberries, nuts like walnuts, olive oil, leafy greens like spinach and kale, fatty fish,, raw sesame oil, citrus peel, turmeric, garlic, ginger, nettle leaf extract, Boswellia serrata and perilla seed extract.

Some of foods that causes inflammation includes, fried foods, sodas, refined carbs, lard, processed meats, high fructose corn syrup, other forms of added sugar, trans fat, alcohol, and white flour.

How to better prepare your body?

In addition to the above, I have included some information below regarding how to prepare your body against viruses and other infections. The tips below will help you boost your immune system.

Life Style

Don’t smoke.

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

If you drink alcohol, drink only in moderation.

Get adequate sleep.

Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress.

Vitamins and Minerals, for a healthy Immune System

You should not rely just on supplements; the key is to have a good diet with good vitamins and minerals [25].

– Vitamin C: has a connection to the immune system, which you can get from citrus fruits, leafy green vegetables such as spinach, kale, bell peppers, brussels sprouts, strawberries and papaya are also excellent sources. In fact, vitamin C is in a lot of foods.

– Vitamin E: can be a powerful antioxidant that helps your body fight off infection. Almonds, peanuts, hazelnuts and sunflower seeds are all high in vitamin E. So are spinach and broccoli.

– Vitamin A: is foods that are high in colorful compounds called carotenoids – carrots, sweet potatoes, pumpkin, cantaloupe and squash, are all great options. They body turns these carotenoids into vitamin A, and they have an antioxidant effect to help strengthen the immune system against infections.

– Vitamin D: you can get it from food such as salmon, cod liver oil, tuna, egg yolks, mushrooms and fortified foods. However, the best free source is Sun. There’s no official recommendation, sources suggest that as few as 8-15 minutes of exposure is enough to make plenty of vitamin D for lighter-skinned individuals. Those with darker skin may need more time.

– Folate/folic acid: to get more folate, add more beans and peas to our plate on a regular basis, as well as leafy green vegetables. You can also get folic acid in fortified foods such as enriched breads, pastas, rice and other 100 percent whole-grain products.

– Iron: which helps your body carry oxygen to cells, comes n different forms. Your body can more easily absorb “heme iron”, which is abundant in lean poultry such as chicken and turkey and meat, plus seafood. You can also get other forms of iron in beans, broccoli and kale.

– Selenium: Selenium seems to have a powerful effect on the immune system, including potential to slow the body’s over-active responses to certain aggressive forms of cancer. You can find it in garlic, broccoli, sardines, tuna, brazil nuts and barley, among other foods.

– Zinc: Zinc is a nutrient that plays many vital roles in your body and it helps keep your immune system strong. Your body doesn’t produce zinc, you must obtain it through food or supplements. It also appears to help slow down the immune response and control inflammation in your body. You can find zinc in oysters, crab, eggs, lean meats and poultry, baked beans (non sugar), yoghurt and chickpeas.

All the vitamins are good if taken in recommended dosage, excessive intake can lead to negative side effects. In order to avoid overconsumption, stay away from high-dose supplements unless recommended by a doctor.

Role of Vitamin D

As you would know by now that your immune system is a sophisticated army. The army needs a general to control them, and that’s where the other important role of Vitamin D comes into play. Vitamin D has important functions beyond those of calcium and bone homeostasis which includes modulation of the innate and adaptive immune responses [23].

List of foods that boost your immune system:

Elderberry:

This fruit is loaded with nutrients called antioxidants, and it may help fight inflammation. In some lab studies, an extract from the berries appears to block flu viruses. But scientists caution that more study is needed.

Blueberries:

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. A 2016 study noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

Oranges or kiwifruit:

Oranges and kiwis are an excellent source of vitamin C, which is the vitamin that many people turn to when they feel a cold developing.

Red bell pepper:

Red bell peppers are an excellent alternative source of vitamin C.

Tumeric:

Consuming turmeric may improve a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric.

Button Mushrooms:

They give you the mineral selenium and the B vitamins riboflavin and niacin. That helps you in several ways. If you’re low on selenium, you may be more likely to get a more severe flu. Riboflavin and niacin play a role in a healthy immune system.

Watermelon:

It’s not only refreshing. When it’s ripe, it’s also got plenty of an antioxidant called glutathione. It strengthens the immune system so it can fight infection.

Low-Fat Yogurt:

Probiotics, found in yogurt and other fermented products, may ease the severity of colds. Look for labels that say “live and active cultures.” Also look for added vitamin D. Studies show that people with low vitamin D levels may be more likely to get colds or the flu.

Spinach:

You’ll find lots of nutrients in this “super food.” One of them is folate, which helps your body make new cells and repair DNA. It also boasts fiber, antioxidants such as vitamin C, and more. Eat spinach raw or lightly cooked to get the most benefit.

Tea:

Feel free to choose white, green, or black. Each delivers disease-fighting polyphenols and flavonoids. These antioxidants seek out cell-damaging free radicals and destroy them. Caffeinated and decaf work equally well.

Sweet Potato:

Like carrots, sweet potatoes have beta-carotene. In your body that turns into vitamin A, which mops up damaging free radicals. This helps bolster the immune system and may even improve the aging process.

Broccoli:

It’s easy to find at the grocery store, and it’s an immune-boosting basic. You’ll get plenty of nutrients that protect your body from damage. It has vitamins A and C, and the antioxidant glutathione. Add to any dish or top with some low-fat cheese to round out a side dish.

Garlic:

This kitchen staple does more than punch up the flavor of food. Raw garlic can help beat skin infections thanks to its ability to fight bacteria, viruses, and fungi. To get the benefits, you have to use the real stuff, though, not garlic powder. A garlic supplement may even help lower your cholesterol.

Chicken Soup:

There’s hard science behind Grandma’s favorite cold remedy. Homemade chicken soup really can ease your symptoms and may help you get well sooner. What’s more, there’s a chemical in it called carnosine that can protect your body from the flu virus. Don’t have time to make soup from scratch? Researchers say many store-bought soups have the same effect.

Pomegranate Juice:

The ancient Egyptians were on to something when they used this colorful fruit to treat infections. So far, most modern research has focused on pomegranate extract, but the juice shows promise: It may help your body fight bacteria and several kinds of viruses, including the flu.

Ginger:

Maybe you love ginger for the spicy kick it gives Asian food. Or because when you drink it in tea or ginger ale, it can ease nausea and vomiting. But wait — there’s more. This knobby root is also a good source of antioxidants. Skip the supplements, though. Add ginger to stir fries or steep it in hot water to make tea. Antioxidants work best in your body when you get them straight from fruits and veggies.

Oily fish:

Salmon, tuna, pilchards, and other oily fish are a rich source of omega-3 fatty acids.

Almonds:

Almonds are another excellent source of vitamin E. They also contain manganese, magnesium, and fiber.

A small handful or a quarter of a cup of almonds is a healthful snack that may benefit the immune system.

Other Citrus fruits:

Grapefruit, lemons, and limes and almost all citrus fruits are high in vitamin C.

Top immune boosting Foods to store if there is a shortage of Food

Following is the list of long shelve life food that may help boosting immune system:

Tumeric, Ginger, Pure Honey/Manuka Honey, Garlic, Pistachios, Almonds, Walnuts, Dry banana, Dry apricots, dates, pine nuts, sesame seeds and sunflower seeds.

Herbs with powerful antiviral activity

Elderberry, Echinacea, Garlic, Olive leaf, Oregano, Astralagus root, Ginger

Essential oils with powerful antiviral activity

There are hundreds of scientific studies demonstrating he anti-viral actions of essentials oils. As there is no single essential oil that is most effective against all viruses, blending several highly-active antiviral essential oils together can provide us with the move effective ‘broad-spectrum’ formula. Some of of the top essential oils are, Oregano, Peppermint, Eucalyptus, Lemon, Ginger, Clove

How to Use Antiviral Herbs?

Herbal Teas:

Teas are a great way to get the antiviral benefits of herbs every day. Steep one tablespoon of herbs in one cup of hot water for 5–10 minutes. Echinacea, for example, is a popular herbal tea that’s sold in most food stores, so the work is already done for you.

How to use Essential Oils:

Many of these herbs are sold as essential oils; make sure to purchase organic and pure essential oils from a reputable company.

Aromatically: To use essential oils benefits like their antiviral properties, diffuse 3–5 drops in your home.

Topically: Combine 1 to 2 drops of antiviral essential oils with a carrier oil (like coconut oil or jojoba oil), and rub them onto your chest or feet, or add 2 to 3 drops to a warm bath.

Ingestion: Essential oils can be used as a powerful form of medicine but it should be remembered that again, essential oils are powerful. Most essential oils are safe for internal use but a little bit goes a long way. Usually 1–3 drops is plenty mixed with water.

Oils like peppermint, lemon and frankincense have great internal benefits and can be taken with water. Other essential oils like clove and oregano need to be diluted and shouldn’t be taken internally for more than 1 week.

Common carrier oils include: Almond oil, Avocado oil, Coconut oil, Jojoba oil, Olive oil, Grapeseed oil, Pomegranate seed oil. A good rule of thumb is to use one drop of essential oil per teaspoon of carrier oil for a 1% dilution.

Essential Oil Quality: Not all essential oils are created equally. If you are intending to ingest any of the essential oil, make sure they are certified organic, 100 percent pure and suitable for ingestion. Most of the cheap essential oil cannot be ingested.

Beware of Essential Oil Risk: Study up on the different oils, their risks and benefits and consult with a licensed aromatherapist. Some essential oils can be ingested and some not, you need to find the right essential oil for the right purpose. Some essentials oils can be used on children’s as well and some are not recommended. Whatever you decide to do, you need to study up their risks and benefits.

With the risks involved, are they still worth a try? I would say yes, because I have seen its benefits and have been using it for many years against virus and bacterial infections. My throat was constantly getting infected, the antibiotics would work for couple of months, and then bang I would get throat infection again. However last year when I got a throat infection again, I decided to make an essential oil spray blend, which included 5-6 drops of each oil, such as peppermint oil, clove oil, sea salt, manuka honey, collider silver, sea salt and water and manuka honey to sooth the throat and collider silver to kill bacteria in the water. At this stage, I also had antibiotics ready as a backup in case if the infection got worse. So, I sprayed the blend right at the back of my throat every half an hour to an hr for few days and eventually the infection went away. The reasons for using the spray on my throat very frequently was because I wanted to create a hostile environment in my throat for the bacteria/virus.

Disclaimer: Whichever essential oil you decide to use, you need to study it’s pro and cons before attempting to use it on yourself or your family. I am not a medical doctor and am not providing you with medical advice. I am just sharing with you what I have learned over the years and it has helped me better manage my health. Any decision regarding you/your children should be discussed with your doctor/pediatrician and all actions regarding you/your children are your own.

Other ways to inactivate the Coronaviruses

The best way to inactivate coronaviruses include, hdrogen perioxide with concentration of 0.5%, surface disinfection with 0.1% sodium hypochlorite or 62-71% ethanol, which significantly reduced coronavirus infectivity on surfaces within 1 min of exposure time [26].

Does cold weather make you sick?

The cold weather does not make a person sick, it’s the germs that makes you sick. Influenza virus peak in winter. While the cold can’t be the only reason, but there is a connection being chilled and getting sick, cold air may contribute to conditions that lead to illness [20].

While there is evidence that warmer body temperatures can prevent the internal spread of spreads, however keeping warm doesn’t prevent you from catching viruses in the first place. But, the increase in the occurrence of cold viruses during winter can be attributed to people staying indoors in close proximity or the lower humidity levels, which can dry nasal passages and allow viruses to enter your body [21].

What else can boosts immunity and quality of life?

Love has been shown to lower blood pressure and decrease stress levels. Feeling love and feeling loved both provide a powerful lift to the immune system.

A positive attitude can improve your immune system and may help you live longer, according to a University of Queensland study.

Meditation improves the immune system, reduces blood pressure and even sharpens the mind, according to research. Now new research suggests that mindfulness meditation can have benefits for health and performance, including improved immune function, reduced blood pressure and enhanced cognitive function [17].

Belief, your mind controls your biology. That’s what the placebo effect is about, the mind believes the pill will work and so it does. Healing meditation and positive thinking and having a strong belief can trigger the most powerful things, i.e. your own healing [18].

Spiritual commitment tends to have great effect on mortality rate, coping and recovery. Some observational studies suggest that people who have regular spiritual practices tend to live longer. Patients who are spiritual may utilize their beliefs in coping with illness, pain, and life stresses. Some studies indicate that those who are spiritual tend to have a more positive outlook and a better quality of life. Spiritual commitments tends to enhance recovery from illness and surgery [19].