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The following list can support your immune system in the prevention and healing of viral diseases.
It is not clear to what extent each of these following measures, taken individually or together, has a demonstrable effect in preventing Covid-19 diseases. The period since Covid-19 clinical pictures have emerged is too short for these measures to have been scientifically investigated individually or even in combination. Furthermore, the investigation of combined applications of various measures is more complex than studies on individual measures. The question arises, even if none of these measures have been investigated in relation to Covid-19, is it really sensible to wait for possible study results that may only be published many years later, or perhaps never? Or is it not much more sensible to do everything possible to support our immune system in the best way? Fundamentally, Covid-19 diseases are associated with a pro-inflammatory reaction of the Th1 and Th17 immune systems¹.
- First and foremost, currently, the avoidance strategies should be prioritized to prevent contact with the coronavirus (SARS-CoV-2) as much as possible. Therefore, please strictly follow the guidelines from politicians, not only for yourself but especially out of care for our particularly vulnerable fellow citizens.
- Good daily hygiene: regular hand washing with soap for at least 20 seconds, etc.
- Plenty of movement and regular interruptions of sedentary life: According to the WHO, physical inactivity is one of the main causes of diseases². In contrast, numerous studies show that regular exercise increases immune competence and reduces the risk of infection compared to a sedentary lifestyle³. Interrupt your sedentary activities as often as possible, e.g., every hour, and raise your pulse, for example, by climbing stairs, doing squats, jumping jacks, push-ups, or other physical activities you enjoy. Ideally, you can bring your pulse to about 110 beats per minute for a few minutes. In addition to these important interruptions of sitting, ideally enjoy brisk walks, jogs, short sprints, interval training, or other movements for about 30 minutes daily, preferably outdoors.
- Relaxing, joyful activities: The brain, emotions, and immune system are intimately linked⁴ ⁵. Show understanding for yourself and for each other during this time when you are confronted with unaccustomed restrictions and challenges, and enjoy supporting your housemates. Feel free to call friends and share your thoughts. In particular, laugh a lot, use the time for shared family activities at home, such as cooking and eating together, board or card games, watching funny movies⁶ ⁷ ⁸. These activities support a generally good immune status. Laughter also stimulates lymph flow.
- Regular forest walks: For example, phytoncides, such as essential oils, glycosides, terpenes, flavonoids, tannins, phenolic compounds, and many other substances in forest plants, promote immune defense, for instance, by activating natural killer cells⁹ ¹⁴. Feel free to do breathing exercises there as well.
Regular forest walks promote phytoncides
List of Prevention and Healing of Viral Diseases (Continued)
- Regular cold showers: A routine (hot then cold) shower led to a statistical reduction in self-reported sickness absence (but no reduction in sick days) in adults without severe comorbidity¹⁵. This also increases the body’s own cortisol production. Cortisol, together with omega-3 fatty acids and vitamin D, is important for the regular termination of inflammatory reactions).
- Heat applications: Certainly, there is nothing against enjoying warm baths, teas, or similar at home, but their influence on the prevention or therapy of viral diseases is not proven – apart from a 1999 study on rhinoviruses¹⁶.
- Regular consumption of mushrooms: Interferon-gamma (IFNγ) protects against viral infections. With a high IFNγ level, viruses develop much less effectively¹⁷. Mushrooms, for example, through their glucan content, lead to an increase in IFNγ¹⁸. Even tiny amounts of oyster mushrooms increase IFNγ levels¹⁹. Your health and immune system will benefit greatly if your diet regularly includes a wide variety of mushrooms, as each mushroom contains different glycans and other active substances, and variability is particularly effective²⁰. In particular, the intake of Coriolus (antiviral and antibacterial effect due to polysaccharide peptides PSK and PSP)²¹ ²² and Reishi (anti-inflammatory effect due to the high content of triterpenes)²³ provides support here. In addition, both reduce oxidative stress in the lungs. Maitake shows antiviral and anti-inflammatory effects particularly in the digestive tract. Cordyceps is said to strengthen the lungs and immune system. Supplements of these medicinal mushrooms can be taken in addition to a normal diet²⁴ ²⁵.
- Pay attention to well-functioning barriers:
e.g., for the gut, take L-Glutamine²⁶, about 6 g/day, even if this has no direct effect on the viral defense against Covid-19, but can generally reduce endotoxic processes. - Intermittent fasting increases immune protection (e.g., fasting for 16 hours and eating within an 8-hour window per day): Intermittent fasting has numerous positive effects²⁷ -³⁰. Repeated intermittent fasting ultimately leads to permanent adaptive responses that promote resilience against subsequent challenges such as disease resistance³¹. However, while fasting can promote the healing of bacterial infections, study results show the opposite for viral infections; here, eating is the better option for combating them³² ³³.
- Regular intake of algae, shellfish/crustaceans, and fatty fish (e.g., salmon): Streptomyces from water cultures have antibacterial, antifungal, and antiviral effects³⁴. Studies on the influence of omega-3 fatty acids on natural killer cells (and thus on viral diseases) are contradictory. The influence also appears to differ depending on age³⁵.
Regular intake of algae, shellfish/crustaceans, and fatty fish (e.g., salmon)
List of Prevention and Healing of Viral Diseases (Continued)
- A high diversity of plants in the diet: The number of plant species (vegetables, fruits, herbs, mushrooms) consumed determines microbial diversity³⁶. Of course, some plants also show specific antiviral effects, such as garlic³⁷-³⁹, onions⁴⁰ ⁴¹ , turmeric⁴², Rhodiola Rosea⁴³ , polyphenols (e.g., in green tea and blueberries)⁴⁴ , Astragalus membranaceus⁴⁵ (e.g., 900 mg/day)
- Lactoferrin: Although no studies on SARS-CoV-2 exist, its antiviral effect has been proven multiple times, also in relation to the severe acute respiratory syndrome of a similar coronavirus (SARS-CoV) ⁴⁶ -⁵⁰. Daily movement enhances the body’s own production of lactoferrin.
- Sufficient intake of Vitamin C (through fruits, vegetables, and possibly also time-limited supplementation of higher doses, for example, 2 grams): There are numerous online publications stating that Vitamin C should be effective in the treatment of Covid-19. In fact, there is generally only evidence that Vitamin C was primarily used for Covid-19 in China⁵¹-⁵³. At present, there are no studies on the effectiveness of Vitamin C in Covid-19, which is not to be expected either. The discussion on the effectiveness of Vitamin C is controversial⁵⁴. Scientific evidence suggests that Vitamin C could prevent pneumonia and offers a treatment advantage in pneumonia and tetanus⁵⁵.
- Zinc, 30 mg per day; zinc supplementation can shorten the duration of cold symptoms⁵⁶ and can facilitate the antiviral role of metallothioneins against other viruses⁵⁷.
- Vitamin D, about 150 micrograms/daily in the winter months: Some studies support the hypothesis that an optimal vitamin D status can contribute to important immunoregulatory functions in viral respiratory infections⁵⁸. In one study, vitamin D supplementation did not reduce the risk of respiratory infections⁵⁹.
- Reducing sweets, bread, and red meat: Less sweets, soft drinks, fruit juices, bread, and red meat60 reduces inflammation and susceptibility to infection in the body – this is generally important, especially in these times.
