All means are good to strengthen your immune system to avoid contracting Covid-19. Is a vitamin cure effective? What to take? At what dosage? What to eat? Advice from Dr. Grégoire Cozon, immunologist.
Vitamins against the coronavirus: good or bad idea?
Faced with a contagious virus such as Sars-CoV-2 responsible for the Covid-19 pandemic, one may be tempted to make a cure of vitamin (C for example), probiotics and other dietary supplements to boost one's immune system and protect oneself from infection. A reflex that makes sense? 'To date, no studies show that taking vitamins can help prevent the coronavirus,' explains Dr Grégoire Cozon, an immunologist at the Chu de Lyon. Nevertheless, certain reflexes make it possible to strengthen his immunity during this epidemic period, even if the most effective remains to respect the barrier gestures and the containment measures put in place by the French government.
What to take?
→ Vitamin D to boost your immune system
In winter, many of us are deficient in vitamin D. However, it seems that it plays a role against virus diseases. 'While vitamin D has no proven use against Covid-19 in itself, we do know that it helps fight against certain bacteria and perhaps certain viruses,' explains Dr. Grégoire Cozon. As such, he recommends taking daily rather than in ampoules at high doses. 'Patients with functional colopathy absorb vitamins very poorly, it is better to give preference to a daily form in limited quantities (4 drops of Dedrogyl® or Steroid®), if one has digestive disorders', continues the specialist.
→ Grapefruit seed extracts to fight bacteria
They are excellent antifungals, antibacterials, and natural antivirals. At the rate of 15 drops three times a day, they are often effective against infectious agents of the O.R.L. sphere, although again, no scientific study has demonstrated this. "Note that grapefruit seed extracts are different from grapefruit juice, known to inactivate certain drugs, this is not the case," adds the immunologist.
→ Probiotics to strengthen your gut microbiota
'Scientific studies have shown that probiotics promote the antibody response in mice. Although this has not yet been proven in humans, it is known that an unbalanced intestinal flora can cause a change in the immune system', observes the specialist. Probiotics can therefore be useful for rebalancing the intestinal flora, which is often unbalanced due to the excessive use of antibiotics, an unadjusted diet, and stress.
What to eat: what foods boost your immune system?
Avoid eating too much red meat, which promotes inflammation.
"The most important thing is to have a varied and balanced diet, especially by consuming raw fruits and vegetables (citrus fruits or red fruits for example that contain vitamin C) because they contain many antifungals, antivirals, and natural antibacterials. These are very good ways to better fight the presence of viruses and bacteria.'
On the other hand, our interlocutor advises us to avoid all foods that are pro-inflammatory, namely sugars, refined flours, or red meat. "These pro-inflammatory foods could promote abnormal responses of the immune system, which can be deleterious if one has Covid-19," comments the immunologist.
Tips to avoid infection
Beware of stress: we know that stress is pro-inflammatory and that it has deleterious effects on the immune system, so it is urgent to reduce it. "If it is normal to feel depressed at the idea of staying confined at home, you should take the opportunity to follow relaxation and meditation techniques," notes the specialist.
Sleep. Lack of sleep also decreases the immune system's response, so it is essential to sleep at least eight hours a night. "If we are infected, rest occurs naturally, it allows us to put our body at the service of the immune system to defend us against infectious agents," continues Dr. Grégoire Cozon.
Beware of anti-inflammatories (ibuprofen) that lower fever: fever is a reaction of the immune system that intervenes to protect us. It is our first way to fight bacteria and viruses and a good indicator of an infection. If the fever is well tolerated, there is no need to lower it with medication. By keeping the body temperature at 38 or 39 ° C, we inactivate more quickly the viruses that absolutely do not like to be in this heat. Taking paracetamol will lower the fever but 4 to 6 hours later, its effect will fade, the thermostat of the brain will be set again to 38 or 39 ° C and we will shiver again to produce heat. "However, we must as much as possible avoid making peaks in all directions," explains Dr. Grégoire Cozon, an immunologist at the University Hospital of Lyon. In case of fever above 40 ° C, convulsions in children, or severe headache in adults, it is necessary the advice a doctor.
Plants and vitamins: precautions
In a press release dated 17 April 2020, ANSES warns of the dangers of certain herbal food supplements. So be wary if you choose a cocktail-vitamins plant in the pharmacy. "Certain plants contained in food supplements can disrupt the body's natural defenses by interfering in particular with inflammatory defense mechanisms useful to fight infections and, in particular, against COVID-19," explains the Authority. These are plants containing salicylic acid derivatives (analogues of aspirin), such as willow, meadowsweet, birch, poplar, goldenrod, polygalas but also plants containing other plant anti-inflammatories, such as harpagophytum, echinacea, turmeric, cat's claw (also called Peruvian vine), plants of the genera Boswellia and Commiphora (known for their gum-oleoresins called respectively 'incense' and 'myrrh'. ').
How food helps you treat
Essential nutrients help us grow properly and stay healthy. They help maintain the immune system. Vitamin A, for example, helps fight multiple infectious diseases, including measles. Vitamin D, regulates the immune system and helps prevent its overactivation. Vitamin C, an antioxidant, protects therapy from free radical damage. In contrast, malnutrition is associated with late immune system responses.
Polyphenols, a category of molecules found in all plants, also have anti-inflammatory properties. There is ample evidence that a diet rich in plant polyphenols can reduce the risk of chronic diseases, such as hypertension, insulin insensitivity, and cardiovascular disease.
Why don't North Americans consume more of these plant-based foods and fewer meat-based foods? The answer is complex. People are influenced by advertising and have busy schedules leading them to choose prepared foods. One possible solution would be to teach children the concepts of healthy eating from an early age. Emphasis should be placed on nutrition education, from kindergarten to secondary school and up to medical schools.
Millions of Americans live in food deserts, with limited access to healthy food. In these circumstances, education must be combined with better access. For a relatively small investment, these goals could be very profitable in the long run.
In the meantime, we can all make small resolutions to gradually improve our own eating habits. I'm not suggesting giving up cakes, fries, and soft drinks forever, but realizing as a society that this "comforting" food doesn't actually improve well-being and health.
The Covid-19 pandemic will not be the last we will face. It is therefore vital that we use all the prevention tools at our disposal as a society. Think of a good diet as a seat belt for your health; it does not guarantee that you will not get sick, but it helps to reduce the risk of serious consequences.
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