10 Things to Eat Right Now to Fight Back Against Covid

NOTE: William W. Li, MD, is an internationally renowned physician, scientist and author of the New York Times bestseller, “Eat to Beat Disease: The New Science of How Your Body Can Heal Itself.” His groundbreaking work has led to the development of more than 30 new medical treatments and impacts care for more than 70 diseases including cancer, diabetes, blindness, heart disease and obesity. His TED Talk, “Can We Eat to Starve Cancer?” has garnered more than 11 million views. He is president and medical director of the Angiogenesis Foundation and is leading research into COVID-19. This is a guest post by Dr. Li. You can learn more about his work here. Nutrition plays a critical role in helping to fight disease and activate our body’s defenses at every stage in our lives. I’ve been busy researching COVID-19 to understand how the virus affects our health defenses. By now, most of us are familiar with the most dominant characteristics of the coronavirus. It’s much more contagious than the common flu virus, symptoms may vary from severe difficulty breathing, blood clots, and gastrointestinal distress to temporary loss of smell or no clinical symptoms at all. One thing discovered is that it attacks our blood vessels, which is why blood clots form. So, we need to protect our circulation.  Of course, you should continue to follow guidelines on wearing a mask, social distancing, and washing your hands. The Centers For Disease Control (CDC) says that COVID-19 vaccines are effective at protecting people from COVID-19 and help keep adults and children from getting seriously sick. The CDC also advises that the benefits of vaccination outweigh the known and potential risks, which are rare, and that the vaccines can reduce the risk of people spreading the virus. But what else can you be doing to protect your body against the virus? We’re in this for the long haul, so supporting your body’s own defense system is important—now and going forward.  RELATED: 5 Expert Tips to Manage Uncertainty During a Seriously Difficult Time As we continue to navigate the pandemic, it’s extremely important to place a focus on what we’re eating in order to do what we can to fight back against COVID-19. As I describe in my book, “Eat To Beat Disease,” it’s also important to point out that it’s not just about the food that you’re eating, but also about how your body responds to what you put in it. Focusing on boosting your immune system through food is one of the most powerful things that you can do.  10 Foods and Drinks to Fight Back Against COVID In order to make it easy for you, I put together a list of 10 things that you can eat and drink that will help your immunity and strengthen your body’s defenses during COVID-19. Blackberries: These berries are a great source of vitamin C and dietary fiber. They’re great for your gut bacteria, which means they’re great for immunity. Blueberries: Research has shown that blueberries increase certain types of immune cells in healthy people. Broccoli Sprouts: Sprouts are baby broccoli plants that are great for salads and smoothies. Research shows that eating these actually “pumps up” your immune system against viruses. Extra Virgin Olive Oil: EVOO ramps up your number of immune cells and activates them. Green Tea: A natural substance in green tea, called EGCG, calms inflammation and helps to reset immune systems to healthy levels. Mushrooms: Mushrooms increase protective antibodies from your saliva and ward off infection. The good stuff is in the stems as well as the caps so make sure you enjoy both. Oyster Sauce: It’s used for sauces in Chinese food and actually made from oysters. Scientists have shown that extracts made from oysters can boost a healthy immune response and calm inflammation at the same time. Pecans: Pecans are packed with fiber and omega-3s that support immunity. Pomegranate Juice: Increases a healthy bacteria in the gut called Akkermansia. Higher levels of this bacteria is associated with an improved immune response. Tomatoes: Tomatoes are a great source of vitamin C. You can eat the tomatoes whole, cook them, or enjoy them as a sauce. Just eat them! For more on how to boost your immunity with this top 10 list, watch Dr. Li here.

Can You Really Boost Your Immune System With Food?

Ask Keri: Does my diet affect my immune system? I’m seeing so many mixed things during this coronavirus pandemic!  Keri Says: As COVID-19 sweeps the nation, many people are wondering what they can do to stay healthy. But there has been some mixed information about whether or not you can boost your immune system with food. Here’s the deal: Your diet provides many essential nutrients your immune system needs to function properly, but consuming high amounts of certain foods won’t necessarily offer additional benefit. On the flip side, a diet loaded with unhealthy foods can cause inflammation, which compromises your body’s immune system. The confusion lies in the term “boost,” which infers that you can supercharge your immune system by consuming certain foods or supplements. Does diet influence immunity? Yes. Does eating certain foods make your immune system function better in the absence of a nutrient deficiency? Maybe not. What the Research Says Nutrients like vitamin C and zinc have been touted for their immune-boosting capabilities and potential to alleviate the common cold or flu. Vitamin C plays an essential role in the immune system by promoting the production of white blood cells, acting as an antioxidant to protect the body from damaging free radicals and strengthening the skin’s barrier against pathogens.  RELATED: What Are the Health Benefits of Antioxidants?  A 2013 systematic review of 29 trials found that daily vitamin C supplementation was able to reduce the risk of getting a cold for extremely active people like marathon runners, but it did not reduce the incidence of colds in the general population. Similarly, a very limited number of randomized trials suggest that supplementing with zinc, which plays an important role in immune cell development and signaling, may reduce the duration of colds by 33 percent. That said, we need more research in different populations and with different doses and supplement types.  Antioxidants and probiotics have also been promoted as immunity-boosters for their ability to reduce disease-causing inflammation and act as a barrier against pathogens, respectively. While these nutrients definitely play a role in the immune system, there is no strong evidence directly linking these nutrients to an enhanced immune response. The reality is that the immune system is extremely complex and there’s still a lot that researchers don’t know when it comes to diet and immunity. It’s also important to note that research on the cold and flu cannot be extrapolated to the coronavirus. Any companies stating that their food or supplement will protect or prevent COVID-19 are making false claims that have not been researched. Nevertheless, eating a well-balanced diet rich in nutrient-dense foods will ensure you’re consuming the essential nutrients your body needs to maintain a healthy immune system. Fruits and vegetables like peppers, oranges, leafy greens, carrots, and berries are great sources of gut-friendly fiber, vitamin C, and many inflammation-fighting antioxidants. Whole grains, legumes, and shellfish provide zinc, while yogurt and fermented veggies pack in beneficial probiotics. What’s more, if your diet is loaded with these filling, health-promoting foods, it also means there’s less room for the inflammation-causing stuff, like sugar.  The Bottom Line This is really a matter of semantics. No, food doesn’t “boost” your immune system in the sense that extra nutrients probably won’t improve your immune function if you don’t have a deficiency. That being said, the immune system does rely on essential nutrients derived from food, so eating a nutritious diet is one way to support a strong immune system.  Ultimately, there’s still a lot of research that needs to be done to understand the exact relationship between lifestyle factors and immunity, but eating your fruits and veggies (plus sleeping well and hydrating!) never going to hurt.   (Featured photo: Shutterstock)

How to Strengthen Your Immune System Every Time You Eat

Got a runny nose that won’t quit? If you’re wondering how to strengthen your immune system, here’s a simple strategy: add immunity-boosting foods to every meal. (Duh!) No, we’re not just talking about citrus fruits and ginger. In this video, we share nutrient-dense foods that may help you avoid getting a cold or the flu—and you may not have heard about their special powers before. You’ll meet the vegetable that has twice the vitamin C of an orange, discover which mushrooms are the best for your immune system, and find out whether chicken soup is really the effective remedy your Grandmother promised it was. Watch the video to get smart about avoiding illness—and recovering faster when you’re already sick—now. How to Strengthen Your Immune System With Food  

Should You Exercise With a Cold?

You’ve been kicking booty at the gym and are finally in the habit of daily exercise when ka-BOOM, you wake up with a sore throat and a stuffy nose.   You feel deflated because you were finally starting to see the results of your hard work. You sit on the edge of your bed, holding a box of tissues, thinking to yourself, “Should I exercise with a cold?” The docs will tell you that if your symptoms are above the neck like a sore throat and a stuffy nose, it’s okay to workout. If your symptoms are below the neck, like a fever, a cough, body aches or worse, the docs want you to stay home and chill. As a Pilates Instructor who has had plenty of clients show up for class with a cold, I have some added advice.   When you have a cold, it’s a sign that your body is trying to cleanse itself. It’s looking for rest and rehab vs. the rigors of your usual workout. Does that mean that you need to sit at home?  No way.   My favorite ways to exercise with a cold: Go outside for a heart-pumping walk or easy jog. Do an online yoga class in your living room. Bounce on your trampoline in the backyard. Take your bike out for a spin. Keep up your usual healthy eating habits and add more fluids to help flush the congestion from your nose. These low-intensity workouts will allow you to exercise with a cold while you body’s trying to recover. Do you notice what else these types of workouts have in common? They involve NOT going to the gym, the indoor cycling studio or the barre class. That’s right! While rehabbing your body, you’re keeping your germs to yourself. And because not everyone has good manners like you do, here are my top ways to avoid catching a cold in the first place: Carry antibacterial wipes and wipe down the spin bike or other equipment before using it. I used to think that I looked crazy, but when my friends started to ask me for a wipe, I knew I was smart. Drink tons of water and add some fresh, vitamin C-containing lemon slices to it now and then. Take a probiotic daily. Get 7-8 hours of sleep.  Make it a priority. Meditate daily to quell your stress level. Workout regularly!  When you exercise, your circulation and blood flow is increased.  This means that your immune system is also circulating and working at its peak.    If you still feel like you’re dragging, and the above suggestions don’t feel right, it’s OK to give your body a few days off from all workouts. A short break won’t unravel all of your efforts. You should feel empowered that you listened to your body and return to your usual plan with positive energy both mentally and physically when the time is right. About Cassie: Cassie Piasecki, NLC is a Pilates Method Alliance, Certified Pilates Teacher, personal trainer, and Nutritious Life Certified Nutritionist based in Newport Beach, California. With over 24 years of experience, Cassie has taught fitness to over 10,000 people! She now connects with clients both in the studio and online via her website. Her favorite quote comes from Joseph Pilates, “Physical fitness is the first requisite of happiness.”

3 Things You Didn’t Know About Your Microbiome

When you think of health and wellness, you probably think of how much you weigh, what you eat, and how much you exercise…NOT your microbiome. Your micro-what?! Your microbiome, which is a fancy word for the bacteria living in your gut (and in other spots all over your body, like in your mouth and on the skin). But you should! Yep, believe it or not, there are trillions of different kinds of bacteria living in your GI tract. We used to think these teensy-tiny bacteria were only connected to digestion and nutrient absorption, but they have a far greater impact on your overall health than originally believed. Over the past several years, scientists have found that gut bacteria affect how we feel, how much we weigh, and how well we can fight off infections. So yep, your microbiome may not sound sexy, but it certainly contributes to how sexy you feel. 3 things you didn’t know about your microbiome: Your microbiome affects your mood If you seem to always feel tired, sluggish, or just in a funk, it might be time to look inward—and by inward I mean your GI tract. Your gut bacteria influences chemicals (dopamine, norepinephrine and serotonin) that send messages in your brain. Interestingly, these chemicals are actually produced in the gut and delivered back to the brain. These chemicals are super important because they help relieve stress, control your mood, and raise alertness. They’re also linked to mood disorders such as anxiety and depression. So, if your gut bacteria becomes imbalanced, it can cause a delay in the delivery of the chemicals to your brain and ultimately result in an altered mood. Bottom line, a happy gut = a happy you! Your microbiome influences your weight If you can’t lose that stubborn extra weight and you’re doing everything else right, it might have something to do with the bacteria in your gut. Research shows there are both “good” and “bad” types of bacteria located in your GI tract. When the bad bacteria outnumber the good bacteria, the imbalance can silently wreak havoc on your body and cause it to store excess fat. Some contributors to this overgrowth of bad bacteria include overuse of antibiotics, chronic stress, and a low fiber diet high in sugar and refined carbohydrates. The good news is there are simple things you can do to increase the number of good bacteria in your gut! Eat a high fiber diet, from whole food sources, such as vegetables, fruits, whole grains, and nuts. Some of my favorites are buckwheat, quinoa, beans, broccoli, raspberries, apples, figs, pears, avocados, and almonds. Incorporate foods that are considered a “prebiotic”. Prebiotics are a type of fiber that feeds the good bacteria. These nondigestible or partially digestible fibers are found in bananas, garlic, asparagus, sunchokes (aka: Jerusalem artichokes), leeks, and onions. Incorporate a probiotic! “Pro”-biotics are different than “pre”-biotics. Probiotics are good bacteria that can be naturally found in fermented foods. Probiotics are often thought of as packaged supplements, and while they can be, you can also get probiotics through food sources. The most common probiotic food is yogurt, but probiotics are also found in other fermented foods such as cheese, kefir, sauerkraut, pickles, tempeh, and miso soup. I recommend adding as much of these foods to your meals as possible or start taking a probiotic supplement daily. Your microbiome develops your immune system Believe it or not, 75-80% of your immune system resides in your gut. However, this hasn’t always been the case. Babies are actually born with a bacteria-free gut since the womb is a sterile environment. Once you’re born, your gut bacteria starts taking shape and you begin to build your immune system. You’re exposed to bacteria on a daily basis. Whether it be in the air you breathe, the food you eat, or simply by wiping your eyes or nose, you come in contact with bacteria. Your body is amazing in that it fights off the bacteria and remembers how it did it. Therefore, the more exposure you have to bacteria, the more diverse your internal ecosystem and the stronger your immune system becomes. I think we can all agree that the body is a complex system. But would you ever have guessed the bacteria in your GI tract play such a big role in your overall health? If you’ve never given much thought about the trillions of little creatures hanging out in your gut, try incorporating some probiotic foods, a probiotic supplement, and more prebiotics foods on a daily basis. You just might realize you’re happier and healthier and may even lose a pound or two! (Image: Shutterstock)

How to Boost Your Immune System with Food

Yes, chicken soup makes the cut. But there’s so much more!