The masks are about to come off! Let’s take a look at some of the best ways is to reduce the risk of contracting respiratory viruses going forward, including cold, flu, COVID or some combination of these viruses.
A healthy respiratory system is an incredibly important component for good health. There are few things as calming and centering as taking a full breath of air – something we do on average 22,000 times a day. The lungs by nature are susceptible to environmental pressures and viral infections, while at the same time they are amazingly resilient and able to heal and recover after illness. Everything that you breath in has the potential to affect the health of this vital organ, as well as the rest of the body.
Research points to the fact that symptoms of COVID infection are for most people mild, and treatable. But for those impacted more severely, we have the potential to influence how serious the illness might become, how long it will last and then alleviate any residual effects to promote a full and lasting recovery. The same is true for the flu and other respiratory viruses. Taking a holistic and naturopathic view, we understand that the human body is naturally built to fight infection when given the right circumstances and supported with the right therapeutics.
It is also important to understand that we live in and with a veritable sea of microbes, that we have been co-existing and evolving with for a very long time. As a salve for the fear and phobia of germs that has reached an all time high, it is important to remember that our relationship with this invisible kingdom is also a very big part of our health and vitality—not just illnesses. Communities of people have always moved microbes around and while some are associated with infection, this exposure, particularly for children, is very important for the development and maintenance of a healthy immune system. The key is to keep our bodies healthy and address underlying health issues if and when they exist.
Know your risks
Pre-existing illnesses such as diabetes and heart disease are risk factors for greater severity of any viral infection. For example, patients with diabetes are known to be at higher risk of COVID and they develop worse outcomes when they do become sick. If you have diabetes the best time to reduce the risk of a bad respiratory infection is before it happens. This can be done with a variety of natural medicine approaches aimed at healthy blood sugar levels, improved diet, appropriate exercise, and other approaches. Both type II diabetes and pre-diabetes are known to be preventable and treatable with simple diet and lifestyle changes. Hypertension and other cardiovascular diseases put a body at higher risk as well. Natural medicine also offers many treatment choices for those with heart disease.
Diet and respiratory health
As with most all areas of disease prevention, adopting an anti-inflammatory diet is essential. It is possible to keep your lungs healthy by getting the antioxidant nutrients you need from a variety of fresh fruits and vegetables. Antioxidant micronutrients such as selenium, zinc, fatty acids, and vitamins E, A, and D are all important in regulation of the function of the immune system. Flavonoids found in dark-colored berries, green tea, onions, apples, citrus fruits, and soybeans have been shown in studies to reduce the risk of respiratory infections. Staying well-hydrated with a variety of fluids including water, broth, tea, is also recommended.
Exercise is essential
For the prevention of upper respiratory infections 30-40 minutes of aerobic exercise daily has been shown to decrease the risk of developing a respiratory infection.
Rest and Recharge
Sleep and immune function go hand in hand in promotion of good health and the prevention of all infections. Both sleep deprivation and acute illness due to viral infection increases inflammation in the body. Studies have shown that sleep deprivation represses the immune function, leading to increased frequency of infections. Getting adequate sleep of 7-8 hours per night helps to strengthen the immune response. Immune cells are at peak response to infections and other health challenges while we sleep. If you have trouble sleeping there are many naturopathic approaches available to help with sleep challenges.
Surround yourself with love
Interpersonal relationships are an extremely important – though seldom mentioned – aspect of our overall well-being. Indeed, relationships do have an impact on how well the immune system functions, protecting our bodies from disease. Research suggests that quality interpersonal relationships can be protective against harmful immune changes.
Probiotics and other supplements
Probiotics help create a robust and diverse microbiome, which is associated with enhanced overall immunity. Fish oil as a preventive measure can also impact cardiovascular health and immunity. Quercetin, a supplement which is known to be an anti-inflammatory bioflavonoid, binds to the SARS-CoV-2 spike protein and helps reduce viral replication. Taking 400 to 600 mg a day of the supplement N-acetyl cysteine may reduce the thickness of lung secretions and improve symptoms of lung inflammation.
Breathing
While not much thought has to be given to keep this important process happening, attention to our breath as a daily practice has amazing health benefits. This practice can be combined with meditation or prayer (or not) and done for just a few minutes a day to bolster health and vitality. There are many different breathwork practices, some being thousands of years old – while all are based on similar principles. Anyone can benefit from simple deep-breathing exercises, so start with something easy:
- Place one hand on your belly and the other on your chest.
- Inhale first (through the nose) into your belly (noticing it rise) as you engage the diaphragm
- As the inhalation continues, your chest will rise, fully expanding your lungs
- At the top of the inhalation, let the exhalation smoothly follow, with the chest falling first
- The end of a deep exhalation will involve the belly falling and slightly squeezing
- Smoothly return to the inhalation and repeat, following your breath and noticing how you feel
There are many variations on this theme, and most will induce a deepened state of self-awareness, as well as improved sense of calm and vitality. At times, deep breathing can also “stir the pot” and help remind us of areas in our body, physically as well as things going on emotionally that are asking for attention. If this occurs, it can be a real gift and opportunity to get some help addressing areas of our health and well-being that are asking for attention.
The key is to keep our bodies healthy and address underlying health issues if they exist, so that when we are exposed to microbes, our body has a vital and healthy response.