The Institute for Functional Medicine recently published their recommendations (for physicians and their patients) for maintaining optimal health in the midst of the COVID-19 pandemic. This post contains a summary of their advice and links to additional resources.

The focus of this IFM report is to give doctors and patients the tools to help optimize our immune system to combat viral infections by addressing modifiable lifestyle factors:

Nutrition

What we consume on a daily basis has a significant impact on our health and well-being. Beneficial compounds in foods can help reduce viral infection and severity by modulating inflammation, reducing oxidative stress and supporting a healthy gut microbiome.

Immune supporting foods:

• Brightly colored fruits and vegetables are loaded with phytonutrients that reduce inflammation, oxidative stress and help keep your gut microbiome in balance. Aim for 9-13 servings per day. (A serving is generally 1 cup of leafy green vegetables or ½ cup of other fruits and veggies.

• Get at least 28-35 grams of dietary fiber daily (preferably from whole foods such as beans, lentils and whole grains).

• Eat fermented vegetables (e.g. kimchi or sauerkraut) or other probiotic-containing foods such as kombucha, yogurt or kefir to maintain gut health.

A Mediterranean style diet meets all of these criteria plus it is rich in Omega-3 fatty acids.

Foods to limit or avoid:

• Sugar in all forms (granulated sugar, syrup, high fructose corn syrup, maltose, etc.) salt, and high-glycemic foods (including processed carbohydrates), and excessive saturated fat. These foods are pro-inflammatory, suppress the immune system and harmful to the microbiome and overall gut health.

Stress Management

Short and long-term stress can disrupt or suppress immune function so it’s important to take steps to turn off the stress response and activate the relaxation response. Adopting a stress management practice can help reduce your risk of viral infection and shorten the severity/duration of the illness.

• Research has shown that yoga, meditation, mindfulness, tai chi, qigong, relaxation response, and breath regulation reduce stress and improve markers of immune function. Try this simple breathing technique when you feel stressed.

Sleep

The restorative and regulatory nature of sleep has a major influence on immune function and inflammation. It’s important to get 7-8 hours of deep, restful sleep.

• Practice good sleep hygiene to ensure a good night’s sleep:

  • Avoid caffeine or other stimulants after 4 p.m.

  • Eat dinner at least 2-3 hours before bedtime.

  • Turn off TVs, laptops and other screens at least one hour before bedtime.

  • Have a relaxing wind-down, bedtime routine to relax before its time to go to bed. (Tip: Set a reminder/alarm when it’s time to get ready for bed.)

  • Keep your bedroom cool (68 – 72 degrees F), dark and quiet for optimal sleep.

Exercise

Moderate, regular physical activity helps immune system function by raising levels of infection-fighting white blood cells and antibodies, increasing circulation, and decreasing stress hormones.

• If you’re already active, try to keep it up during the pandemic while also maintaining social distancing.

• If you’ve been sedentary, now may not be the time to train excessively as overexertion in sedentary persons can suppress the immune system.

• A general guideline for most healthy adults is 30 minutes of physical activity every day, or a total of 150 minutes weekly.

Social Connection

Social relationships are a significant determinant of immune health. Social isolation, loneliness, bereavement, and/or conflict, has been shown to increase inflammation and reduced immune function while positive social interactions have a beneficial effect on our immune system. Therefore we should reduce social interactions perceived as hostile and non-supportive and maintain social relationships with others who are positive or affirming.

For people who may be lonely or isolated, as well as those who may be at increased risk of immune compromise, having regular social connection is beneficial. Thanks to technology, many of the social, community and religious activities enjoyed by many have been “virtualized.”

More IFM Resources:

The Institute for Functional Medicine, has created additional resources for practitioners and patients here. The information therein lays out a Functional Medicine perspective on prevention, testing, treatment, and recovery from COVID-19. The content includes articles, downloadable handouts, video presentations, and panel discussions by leading functional medicine practitioners.

*This resource is only intended to identify lifestyle practices that may boost your immune system. It is not meant to recommend any treatments, nor have any of these been proven effective against COVID-19. None of these practices are intended to be used in lieu of other recommended treatments. Always consult your physician or healthcare provider prior to initiation. For up-to-date information on COVID-19, please consult the Centers for Disease Control and Prevention at www.cdc.gov.