The following list may support your immune system in preventing and treating viral diseases
The following list may support your immune system in preventing and treating viral diseases. To what extent each of the following measures, individually or in combination, has a demonstrable effect in preventing COVID-19 is unclear. The time since COVID-19 emerged is too short for these measures to be scientifically investigated individually or even in combination. In addition, researching combined applications of different measures is more complex than studies of single measures. This raises the question: even if none of these measures have been studied in relation to COVID-19, is it truly useful to wait for possible study results before applying them—results that may be published many years later, or perhaps never? Or is it not more sensible to do everything possible to support our immune system in the best possible way? In principle, COVID-19 is accompanied by a pro-inflammatory reaction of the Th1 and Th17 immune system1.
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At present, the top priority should be prevention strategies to avoid contact with the coronavirus (SARS-CoV-2). For this reason, please follow the guidelines set by policymakers—not only for your own sake, but also for the sake of our fellow citizens who are particularly at risk.
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Good everyday hygiene: regular handwashing with soap for at least 20 seconds, etc.
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Plenty of exercise and regular breaks from sitting: according to the WHO, physical inactivity is one of the main causes of illness2. By contrast, numerous studies show that regular exercise increases immune competence and reduces the risk of infection compared to a sedentary lifestyle3. Interrupt sedentary activities as often as possible, e.g. every hour, and raise your pulse, e.g. by walking up and down stairs, doing squats, jumping jacks, push-ups, or other physical activities you enjoy. Ideally, you can raise your pulse to around 110 beats per minute for a few minutes.
In addition to these important breaks from sitting, ideally for about 30 minutes a day, enjoy brisk walks, endurance runs, short sprints, interval training, or other movement—preferably in the fresh air, if permitted in your country.
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Relaxing activities that bring joy: the brain, emotions, and immune system are closely linked4,5. Show understanding for yourself and one another during this time, when you are confronted with unfamiliar limitations and challenges, and enjoy supporting those you live with. Also enjoy phone calls with friends and sharing your experiences. In particular, laugh a lot; use the time for shared family activities at home, such as cooking and eating together, board or card games, and watching funny movies6,7,8. These activities support a generally healthy immune system. Laughter also stimulates lymph flow.
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Regular walks in the forest: for example, phytoncides—such as essential oils, glycosides, terpenes, flavonoids, tannins, phenolic compounds, and many other substances in forest plants—support the immune system, for example by activating natural killer cells9-14. You are welcome to do breathing exercises there for yourself.
Regular walks in the forest
- Regular cold showers: Routine (hot then cold) showers led to a statistical reduction in self-reported sickness absence (but no reduction in days of illness) 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 normal resolution of inflammatory reactions.
- Thermal applications: there is certainly no reason not to enjoy warm baths, teas, or the like at home, but their influence on the prevention or treatment of viral diseases has not been proven—apart from a study on rhinoviruses from 199916.
- Regular consumption of mushrooms: Interferon-gamma (IFNγ) protects against viral infections. When IFNγ levels are high, viruses are much less able to develop17. Mushrooms, for example through their glucan content, increase IFNγ18. Even very small amounts of oyster mushrooms increase IFNγ levels19. It will greatly benefit your health and immune system if you regularly eat a wide variety of mushrooms, as each mushroom contains different glycans and other active substances, and variability is particularly effective20. In particular, taking Coriolus (antiviral and antibacterial effects due to polysaccharide peptides PSK and PSP)21,22 and Reishi (anti-inflammatory effects due to its high triterpene content)23 has a supportive effect. In addition, both reduce oxidative stress in the lungs. Maitake shows antiviral and anti-inflammatory effects especially in the digestive tract. Cordyceps is said to have a strengthening effect on 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 intestine, take L-glutamine26, about 6 g/day.
- Intermittent fasting increases immune protection (e.g. fasting for 16 hours and eating within an 8-hour window each day): Intermittent fasting has numerous positive effects27-30. Repeated intermittent fasting ultimately leads to lasting adaptive responses that promote resilience to later challenges, such as resistance to disease31. However, while fasting can promote the healing of bacterial infections, study results show the opposite for viral infections, where eating is the better way to fight them32,33.
- Regular intake of algae, shellfish and crustaceans, and fatty fish (e.g. salmon): Streptomyces from water cultures have antibacterial, antimycotic, and antiviral effects34. Studies on the influence of omega-3 fatty acids on natural killer cells (and thus on viral diseases) are contradictory. The effect also appears to vary with age35.
Regular intake of algae, shellfish and crustaceans, and fatty fish (e.g. salmon)
- A high diversity of plants in the diet: the number of plant species (vegetables, fruits, herbs, fungi) 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, and Astragalus membranaceus45 (e.g. 900 mg/day).
- Lactoferrin: although there is no study evidence for SARS-CoV-2, the antiviral effect has been demonstrated repeatedly, including in relation to severe acute respiratory syndrome caused by a similar coronavirus (SARS-CoV)46-50. Daily exercise increases the body’s own production of lactoferrin.
- Sufficient intake of vitamin C (through fruit, vegetables, and possibly temporary supplementation with higher doses, e.g. 2 g): There are numerous online publications claiming that vitamin C is effective in treating COVID-19. In fact, there is usually only evidence that vitamin C has been used for COVID-19, particularly in China51-53. At present, no studies are available on the efficacy of vitamin C for COVID-19, which would not be expected in such a short period of time. The discussion about the efficacy of vitamin C is controversial54. There is scientific evidence that vitamin C could prevent pneumonia and provides therapeutic benefits for pneumonia and tetanus55.
- Zinc, 30 mg per day; zinc supplements can shorten the duration of cold symptoms56 and may support the antiviral role of metallothioneins against other viruses57.
- Vitamin D, about 150 micrograms/day during the winter months: Some studies support the hypothesis that optimal vitamin D status may contribute to important immunoregulatory functions in viral respiratory infections58. In one study, vitamin D supplementation did not reduce the risk of respiratory infections59.
