Naturopathic researchers associated with WNF have produced 'Rapid Reviews' on a range of nutrients and herbs in regards to their effect in URTIs published in "Advances in Integrative Medicine" which can be found on Science Direct (the world's leading source for scientific, technical, and medical research). Commentary on these reviews can be found below:

World Naturopathic Federation (WNF) Commentary: Rapid Reviews
By Dr. Iva Lloyd, ND and Dr. Amie Steel, ND, PhD
 
At the time of writing this commentary, knowledge on the pathogenesis of SARS-CoV-2 and how to effectively treat it is lacking. The role of naturopathic treatment approaches or those from the realm of Traditional and Complementary Medicine (T&CM) have received limited attention with respect to their potential role in this pandemic.
 
Based on contemporary research evidence, traditional knowledge and the extensive training and experience of naturopathic doctors (NDs) in pharmacognosy, herbal medicine and clinical nutrition there is reason to believe that naturopathic approaches warrant consideration among the span of possible aids to the global response to COVID-19. Hence, the naturopathic profession undertook the task of conducting rapid reviews to assess the role of specific recommendations in the prevention or treatment of upper respiratory tract infections (URTIs) inclusive of, but not limited to, COVID-19. The focus of all rapid reviews was limited to human studies specific to URTIs either as original research or systematic reviews.
 
With the support of nine naturopathic educational institutions which included a team of over 40 naturopathic researchers, practitioners and content experts from seven countries and five WHO world regions, in two short months the profession has produced ten rapid reviews related to the role of natural health products in treating acute respiratory tract infections, with a further two reviews in draft.[i] These rapid reviews will be published individually and as a dedicated issue of the scientific journal Advances in Integrative Medicine (Elsevier publication). They will be made open-access – meaning they will be free for download. The Task Force was chaired by WNF President Dr Iva Lloyd, ND with Dr Amie Steel, ND PhD and Professor Jon Wardle, ND,MPH, LLM, PhD as research leads.
 
The following is a brief overview of the findings from the completed reviews:
 
Research Focus: Brief Overview of Findings
 
Vitamin C [ii]
Oral vitamin C may assist with the symptoms of acute respiratory viral infections (ARI) and common cold-induced asthma, but no studies have been identified justifying oral vitamin C for the prevention or treatment of coronavirus infections including COVID-19. When taken at onset of ARI, oral vitamin C may reduce the duration of symptoms including fever, chest pain, chills and bodily aches and pains. It may also reduce the incidence of hospital admission and duration of hospital stays. For individuals admitted to hospital with community-acquired pneumonia, vitamin C may improve respiratory function in more severe cases. No major adverse events nor interactions were reported by either method of administration. However, there is an absence of high quality, contemporary clinical research examining this topic. Current evidence suggests further studies are needed to better understand the value of both oral and IV vitamin C for ARI, including COVID-19.
 
Vitamin D [iii]
Experimental evidence and observations in large cohorts are generally consistent that deficiency and insufficiency of vitamin D is associated with increased risk of ARTI, and supplementation for those with deficiency/insufficiency may lead to clinically meaningful reductions in the incidence of ARTI. Based on significant heterogeneity in published clinical trials there is however, insufficient evidence to draw conclusions regarding the impact of vitamin D supplementation on the severity or duration of ARTI, nor on outcomes related to lung injury or hospitalization from ARTI.
 
Multivitamins [iv]
Based on the available evidence, multivitamin supplementation does not appear to reduce the incidence of ARTI or mortality (both ARTI-related and all-cause). The effect of multivitamins taken before infection on the duration of ARTI is unclear due to conflicting results across studies. Multivitamins may, however, reduce the symptoms associated with ARTI such as headache, conjunctivitis, and activity restriction but not the overall symptom scores.
 
Zinc [v]
Zinc may potentially reduce the risk of SARS-CoV-2 infections and shorten the duration and severity of illness, including recovery from stroke, through several mechanisms. Indirect evidence from systematic reviews have found zinc supplementation is effective for the prevention of acute respiratory infections in young children and zinc lozenges may reduce the duration of the common cold in adults. Safety concerns associated with high doses or prolonged intake of zinc include anosmia (loss of smell) and copper deficiency.
 
Quercetin [vi]
Current evidence on the efficacy of quercetin supplementation in the treatment and prevention of COVID-19 is insufficient for its clinical recommendation at this time. Quercetin exhibits both immunomodulatory and antimicrobial effects in preclinical studies; however, only three human clinical trials, each with a low risk of bias rating, were identified in this rapid review. One study reported a decrease in incidence of upper respiratory tract infections following a competitive athletic event. A larger community clinical trial reported a benefit in older, athletic adults only.
 
N-Acetyl-Cysteine [vii]
Current evidence suggests that N-Acetyl Cysteine (NAC) administration may help improve outcomes in people with acute respiratory distress syndrome (ARDS) and acute lung injury (ALI) – conditions that closely resemble the signs and symptoms of COVID-19. In this rapid review, NAC was predominately administered intravenously to patients with ARDS or ALI, who were at risk of or requiring mechanical ventilation, and were admitted to a hospital intensive care unit. Findings indicated that NAC administration may assist in improving markers of inflammation or oxidation, systemic oxygenation, the need for / duration of ventilation, rate of patient recovery and clinical improvement score. The effects of NAC on patient length of stay, CT/x-ray images, mortality rate and pulmonary complications were inconclusive.
 
Essential Oils [viii]
Clinical evidence from published clinical trials identified in this rapid review suggests that oral administration of blends of certain essential oils (EO) can reduce symptoms of acute respiratory infections of viral origin in humans, namely acute sinusitis and acute bronchitis.
 
Sambucus nigra (Elderberry) [ix]
Collectively the evidence obtained from across five clinical studies involving 996 adults indicate that mono-herbal preparations of Sambucus nigra L. berry (S.nigra), when taken within 48 hours of onset of acute respiratory viral infection, may reduce the duration and severity of common cold and influenza symptoms in adults. There is currently no evidence to support the use of S.nigra berry for the treatment or prevention of COVID-19. Given the body of evidence from preclinical studies demonstrating the antiviral effects of S.nigra berry, alongside the results from clinical studies included in this review, further pre-clinical research exploring the potential role of S.nigra berry for the prevention and/or treatment of COVID-19 infection is encouraged.
 
Echinacea spp. (Echinacea) [x]
Echinacea supplementation may assist with the symptoms of acute respiratory infections (ARI) and the common cold, particularly when administered at the first sign of infection; however, no studies using Echinacea in the prevention or treatment of conditions similar to COVID-19 have been identified. Previous studies have reported that Echinacea may decrease the severity and/or duration of ARI when taken at the onset of symptoms. The studies reporting benefit used E. purpurea or a combination of E. purpurea and E. angustifolia containing standardized amounts of active constituents.
 
Hedera helix (Ivy Leaf) [xi]
Based on the evidence identified in this rapid review, Hedera helix preparations and herbal complex preparations including H. helix may be a therapeutic option for treating early symptoms of respiratory tract infections. The best effectiveness for H. helix preparations has been proven for coughing, as an expectorant and to reduce the frequency and intensity of cough. Only weak evidence was found for all other researched symptoms. Both adults and children tolerate H. helix well. Currently, there is insufficient evidence to recommend the use of this supplement in the treatment or prevention of COVID-19. However, the current evidence justifies further research to better understand its applicability in coronavirus infections.
 
Table 1: Brief Overview of Findings from Rapid Review of Evidence Reported in Advances in Integrative Medicine Volume 7, Issue 3 (Elsevier).
These rapid reviews demonstrate the naturopathic profession’s dedication to evidence-informed decision making and their commitment to being part of the solution to this global pandemic.

References:
[i] World Naturopathic Federation, Rapid Reviews: http://worldnaturopathicfederation.org/wnf-covid-19-task-force/ Accessed July 20th, 2020
[ii] Rapid review of Systematic reviews on the efficacy and safety of Vitamin C in the management of Acute Respiratory Infection and Disease. Authors: Janet Schloss, Romy Lauche, Joanne Harnett, Nicole Hannan, Danielle Brown, Tom Greenfield, Amie Steel.
[iii] The effects of Vitamin D on acute viral respiratory infections: a rapid review. Authors: Ryan Bradley, Janet Schloss, Danielle Brown, Deisy Celis, John Finnel5, Rita Hedo, Vladyslav Honcharov, Traci Pantuso, Hilda Pena, Romy Lauche, Amie Steel
[iv] Multivitamins for acute respiratory tract infections: a rapid review. Authors: Holger Cramer, Nicole Hannan, Janet Schloss, Matthew Leach, Iva Lloyd, Amie Steel
[v] Clinical significance summary: preliminary results of a rapid review of zinc for the prevention and treatment of SARS-CoV-2 and other acute viral respiratory infections. Authors: Susan Arentz, Guoyan Yang, Dr Joshua Goldenberg, Jennifer Beardsley, Stephen P Myers, Dominik Mertz, Stephen Leeder, Jennifer Hunter
[vi] The effect of quercetin on the prevention or treatment of COVID-19 and other respiratory tract infections in humans: a rapid review. Authors: Monique Aucoin, Kieran Cooley, Paul Richard Saunders, Valentina Cardozo, Daniella Remy, Holger Cramer, Carlos Neyre Abad, Nicole Hannan
[vii] The effects of N-Acetyl Cysteine on acute viral respiratory infections in humans: a rapid review. Authors
Janet Schloss, Matthew Leach, Danielle Brown, Nicole Hannan, Penny Kendall-Reed, Amie Steel
[viii] Effects of essential oils on symptoms and course (duration and severity) of viral respiratory infections in humans: A rapid review. Authors: Sebastian Prall, E. Joy Bowles, Kathleen Benett, Carolyn Giselle Cooke, Tamara Agnew, Amie Steel, Tina Hausser
[ix] The effects of Sambuccus nigra berry on acute respiratory viral infections: a rapid review of clinical studies. Authors: Joanna Harnett, Kerrie Oakes, Jenny Carè, Matthew Leach, Danielle Brown, Holger Cramer, Tobey-Ann Pinder, Amie Steel, Dennis Anheyer.
[x] The effect of Echinaceaspp. on the prevention or treatment of COVID-19 and other respiratory tract infections in humans: a rapid review. Authors: Monique Aucoin, Kieran Cooley, Paul Richard Saunders, Jenny Carè, Dennis Anheye, Daen N. Medina, Valentina Cardozo, Daniella Remy, Nicole Hannan, Anna Garber
[xi] The effects of Hedera helix on viral respiratory infections in humans: a rapid review. Authors: Larisa AJ Barnes, Matthew Leach, Dennis Anheyer, Danielle Brown, Jenny Carè, Romy Lauche, Daen N Medina, Tobey-Ann Pinder, Andrea Bugarcic, Amie Steel.

The following is a review I wrote of the current research on exercise and virial disease. It is a researched review of the academic literature for the Naturopaths and Medical Herbalist of New Zealand Incorporation (NMHNZ). It is just one part of many reviews that the NMHNZ will be forwarding to the government to show that Naturopathic Practice is a research based modality and should be considered an essential service to New Zealand. We can provide an essential service to the public, particularly in the area of prevention and recovery from viral infections (among other things). Due to the nature of this article, many may simply want to read the introduction and the conclusion.

Introduction
It is certainly evident (and should be obvious) that regular exercise is one of the pillars of healthy living. Although often considered to suppress the immune system, epidemiological evidence demonstrates that regular physical activity (both aerobic and resistance training) reduces the incidence of many chronic diseases in older age, including communicable diseases such as viral and bacterial infections (Baik et al., 2000; Romaniszyn et al., 2014), as well as non-communicable diseases such as cancer and chronic inflammatory disorders (Warburton & Bredin, 2017).
Naturally, exercise is not the only area of lifestyle that should be addressed when attempting to strengthen the immunity against viral load. However it should be considered of paramount importance when suggesting any health/wellness plan with the benefit of being often free, or of low cost, to an individual. Exercise is also unique in that it can boost our mental health and lower emotional stress, a factor well known in its relation to our immune function.
 
How Does Exercise Strengthen the Immune System
   T Cells
T cells, also called T lymphocytes, are a type of white blood cell that help the body fight infections/diseases and are an essential part of the immune system. In particular, having adequate numbers of naïve T cells is essential for the immune system to continuously respond to new and unfamiliar pathogens. The age-associated decline in immune function, referred to as immunosenescence, is well characterised within the adaptive immune system. Interestingly, a review of the recent evidence shows that regardless of age, an active lifestyle is linked to lower numbers and proportions of memory T cells and higher numbers and proportions of naïve T cells (Campbell & Turner, 2018; Turner, 2016). This study suggests that exercise might exert an anti-immunosenescence effect and prevent the severity of decline of immunity as we age. It is further supported by a recent systematic review, concluding that regular structured exercise increases the number of naïve T cells in peripheral blood at rest (Cao Dinh et al., 2017). However other research indicates that exercise does not need to be regular to have this affect and even a single bout of exercise (albeit transitory) enhances the manufacture of viral-specific T-cells (Simpson et al., 2015; Spielmann et al., 2016).
An overview study of systematic reviews assessed the effectiveness of physical exercise in persons living with Human Immunodeficiency Virus (HIV). Their results suggest that exercise improves outcomes of physiological and psychological health. Although they reported no statistical significance on virological or immunological outcomes, the study did report positive effects of exercise on CD4 counts (the cells that the HIV virus kills) among those studied (Kamitani et al., 2017). This suggests that even though there was no apparent reduction of the virus, there was an improvement in the immune response as a result of exercise. Furthermore, the positive physiological and psychological health outcomes are also part of a healthy immune system. Lastly, Kamitani et al. (2017) suggest that physical exercise appears to be a good strategy to preventing viral spread.
   Natural Killer Cells
With their ability to not only recognise and eliminate virus-infected and neoplastic cells but also to produce immunoregulatory cytokines, natural killer cells (NK-cells) represent an important part of the innate immune system. Exercise mobilises these NK-cells throughout the duration of the exercise and exercise recovery (Zimmer et al., 2017). Muscle-derived exercise factors, known as myokines, regulate NK-cell proliferation, maturation and activation as a response to training (Simpson et al., 2015).
   Antimicrobial Peptides and Proteins
There is a high risk of infection at the epithelial surfaces of the body, such as the skin and respiratory system, that interface with and separate the body from the external environment. These epithelial surfaces are protected from invading microorganisms by the innate mucosal/epithelial defence system. Antimicrobial peptides and proteins (AMPs) are the diverse class of naturally occurring molecules that are produced as a first line of defence in the mucosal immune system. These proteins have a broad activity to directly kill bacteria, yeasts, fungi, viruses and even cancer cells. As a constituent product at mucosal surfaces, AMPs participate in the barrier function that prevents microorganisms from causing infection by acting directly on these pathogens. This activity can be lethal to microorganisms, inhibit their growth and activity and/or prevent them from initiating an inflammatory response. AMPs directly kill microbes by a variety of mechanisms, including DNA/RNA disruption, disruption of membranes, degradation of ATP and initiation of autolysins (West et al., 2006).
Exercise has been shown to increase the concentration and secretion rate of each AMP suggesting enhanced immunity and control of inflammation (Gillum et al., 2015). Although the exact mechanism of how the AMP’s are increased has yet to be discovered, the findings of Gillum et al. (2015) are consistent. Although AMPs act directly on microorganisms, they also exert their protective effect via immunomodulatory mechanisms, especially in noninflammatory conditions by recruiting cells, inducing cytokines and aiding in tissue repair (West et al., 2006).
   Upper Respiratory Tract Infections
An Upper Respiratory Tract Infection (URTI) is generally caused by the direct invasion of the inner lining (mucosa or mucus membrane) of the upper airway by a culprit virus or bacteria. As we have seen, the act of exercise promotes the body’s natural defence against virial infections via AMPs, NK-cells and T cells and their immunomodulatory effects. Many of these studies were aimed specifically at URTIs and Acute Respiratory Infection (ARI). One such randomised controlled trial found statistically and clinically significant reductions in ARI illness for participants randomly assigned to 8 weeks of exercise training, compared to observational controls (Barrett et al., 2018). This study interprets the consistent pattern of apparent benefits across their two trials suggesting preventive effects ranging from 14–33% proportional reductions in ARI illness.
 
Does Exercise Suppress the Immune System
It is perceived by many that a vigorous bout of exercise can temporarily suppress immune function. A recent rigorous review article summarising 249 peer-reviewed research papers in the leading journal Frontiers in Immunology, deconstruct the key pillars which lay the foundation to this traditional theory. The review highlights that:

1. Limited reliable evidence exists to support the claim that vigorous exercise heightens risk of opportunistic infections.
2. Purported changes to mucosal immunity (namely salivary IgA levels) after exercise do not signpost a period of immune suppression.
3. The dramatic reductions to lymphocyte numbers and function 1–2 hours after exercise reflects a transient and time-dependent redistribution of immune cells to peripheral tissues, resulting in a heightened state of immune surveillance and immune regulation, as opposed to immune suppression.

(Campbell & Turner, 2018)
Furthermore, Campbell and Turner (2018) provide evidence that frequent exercise enhances—rather than suppresses—immune competency, and highlight key findings from human vaccination studies which show heightened responses to bacterial and viral antigens following bouts of exercise.
Other research also supports this claim that recent findings challenge early exercise immunology doctrine by showing that international athletes performing high-volume training suffer fewer, not greater, upper respiratory tract infections (Walsh & Oliver, 2016).
 
Conclusion
Although the type, duration and intensity of exercise conducted in the collected research varies, the outcomes were consistent. Whether an endurance athlete or an elderly person taking a 30 minute walk, exercise has a profound effect on the upregulating functioning of the immune system, especially in regards to antiviral defences.
This review highlights that regardless of age, human studies confirm individuals can increase their immunity against viral diseases and limit or delay immunological aging, simply by incorporating mild-moderate exercise into their lifestyle. These effects are immediate after one bout of exercise and do not require a long history of fitness training. The evidence also debunks the myth that exercise temporarily suppresses immune function. We are thereby left with the conclusion that the appropriate form of exercise should provide a protective benefit to all against viral disease.

References
 
Baik, I., Curhan, G. C., Rimm, E. B., Bendich, A., Willett, W. C., & Fawzi, W. W. (2000). A prospective study of age and lifestyle factors in relation to community-acquired pneumonia in US men and women. Archives of Internal Medicine, 160(20), 3082–3088. https://doi.org/10.1001/archinte.160.20.3082
Barrett, B., Hayney, M. S., Muller, D., Rakel, D., Brown, R., Zgierska, A. E., Barlow, S., Hayer, S., Barnet, J. H., Torres, E. R., & Coe, C. L. (2018). Meditation or exercise for preventing acute respiratory infection (MEPARI-2): A randomized controlled trial. PloS One, 13(6), e0197778. https://doi.org/10.1371/journal.pone.0197778
Campbell, J. P., & Turner, J. E. (2018). Debunking the Myth of Exercise-Induced Immune Suppression: Redefining the Impact of Exercise on Immunological Health Across the Lifespan   . In Frontiers in Immunology   (Vol. 9, p. 648). https://www.frontiersin.org/article/10.3389/fimmu.2018.00648
Cao Dinh, H., Beyer, I., Mets, T., Onyema, O. O., Njemini, R., Renmans, W., De Waele, M., Jochmans, K., Vander Meeren, S., & Bautmans, I. (2017). Effects of Physical Exercise on Markers of Cellular Immunosenescence: A Systematic Review. Calcified Tissue International, 100(2), 193–215. https://doi.org/10.1007/s00223-016-0212-9
Gillum, T. L., Kuennen, M. R., Castillo, M. N., Williams, N. L., & Jordan-Patterson, A. T. (2015). Exercise, but not acute sleep loss, increases salivary antimicrobial protein secretion. Journal of Strength and Conditioning Research, 29(5), 1359–1366. https://doi.org/10.1519/JSC.0000000000000828
Kamitani, E., Sipe, T. A., Higa, D. H., Mullins, M. M., & Soares, J. (2017). Evaluating the Effectiveness of Physical Exercise Interventions in Persons Living  With HIV: Overview of Systematic Reviews. AIDS Education and Prevention : Official Publication of the International Society  for AIDS Education, 29(4), 347–363. https://doi.org/10.1521/aeap.2017.29.4.347
Romaniszyn, D., Pobiega, M., Wojkowska-Mach, J., Chmielarczyk, A., Gryglewska, B., Adamski, P., Heczko, P. B., Ochonska, D., & Bulanda, M. (2014). The general status of patients and limited physical activity as risk factors of Methicillin-resistant Staphylococcus aureus occurrence in long-term care facilities residents in Krakow, Poland. BMC Infectious Diseases, 14, 271. https://doi.org/10.1186/1471-2334-14-271
Simpson, R. J., Kunz, H., Agha, N., & Graff, R. (2015). Exercise and the Regulation of Immune Functions. Progress in Molecular Biology and Translational Science, 135, 355–380. https://doi.org/10.1016/bs.pmbts.2015.08.001
Spielmann, G., Bollard, C. M., Kunz, H., Hanley, P. J., & Simpson, R. J. (2016). A single exercise bout enhances the manufacture of viral-specific T-cells from  healthy donors: implications for allogeneic adoptive transfer immunotherapy. Scientific Reports, 6, 25852. https://doi.org/10.1038/srep25852
Turner, J. E. (2016). Is immunosenescence influenced by our lifetime “dose” of exercise? Biogerontology, 17(3), 581–602. https://doi.org/10.1007/s10522-016-9642-z
Walsh, N. P., & Oliver, S. J. (2016). Exercise, immune function and respiratory infection: An update on the influence of training and environmental stress. Immunology and Cell Biology, 94(2), 132–139. https://doi.org/10.1038/icb.2015.99
Warburton, D. E. R., & Bredin, S. S. D. (2017). Health benefits of physical activity: a systematic review of current systematic reviews. Current Opinion in Cardiology, 32(5), 541–556. https://doi.org/10.1097/HCO.0000000000000437
West, N. P., Pyne, D. B., Renshaw, G., & Cripps, A. W. (2006). Antimicrobial peptides and proteins, exercise and innate mucosal immunity. FEMS Immunology & Medical Microbiology, 48(3), 293–304. https://doi.org/10.1111/j.1574-695X.2006.00132.x
Zimmer, P., Schenk, A., Kieven, M., Holthaus, M., Lehmann, J., Lovenich, L., & Bloch, W. (2017). Exercise induced alterations in NK-cell cytotoxicity - methodological issues and  future perspectives. Exercise Immunology Review, 23, 66–81.

#Corvid19 #COVID19 #Coronavirus

We must remember, that putting the right things into our bodies, be it foods, herbs or supplements, is only part of our immunity. One of the biggest destroyers of our immune system is not anything foreign to ourselves but is actually our thoughts and perceptions. The stress response activated by the sympathetic nervous system (fight-or-flight response) is normal and healthy in short bursts but if the body is in a chronic stress response, it becomes the number one killer and ‘weakener’ of our immune system. There are countless amounts of research in this area. One area of science I am particularly interested in is epigenetics. Applying epigenetics to personal biology, I would sum up the study of epigenetics as:

Interestingly, I feel Buddha also summed this up a few thousand years ago:

In other words (applied to our present situation), if you are fearful of a virus and are constantly thinking about it in a negative manner, your body is not only being programmed to attract this negative conception into reality (like attracts like), but the stress on the body shuts down your immunity.
I recently came across a fantastic organisation in New Zealand and was reminded of several aspects that I have yet to discuss – hence this article. I was very inspired by their work as it is very akin to my own approach when working towards holistic health and wellness. As such, the following suggestions come from the New Zealand Institute of Wellbeing and Resilience:

1. Choose where you focus your attention. Even at the best of times, humans are hard-wired to notice threats and weakness. During the worst of times it is more important than ever for our psychological health to tune into what’s still good in your world. Psychologists call this ‘benefit finding’ and it is a key resilience skill. Start your days or meetings with a quick-fire round of sharing good stuff – this also builds connection. Using the hashtag #htgs (‘hunt the good stuff’ originated in the US Army’s Military Resilience Training) works well here.
   
2. Deliberately seek out the people (and do the stuff) that makes you happy. Research shows how vital experiencing positive emotions is for our resilience. Negative emotions are contagious, and prolonged feelings of helplessness are strongly associated with depression. Negative emotions and experiences stick to us like Velcro while positive emotions and experiences bounce off like Teflon, aim to punctuate your days, evenings, weeks and weekends with as many positive emotion experiences as possible. Barb Fredrickson from the University of North Carolina at Chapel Hill identifies ten different positive emotions to consider: love, joy, gratitude, serenity, interest, hope, pride, amusement, inspiration and awe. Frequency, not longevity, is key.
3. Strong and supportive relationships are the number one predictor of wellbeing, across the lifespan. Maintaining those            connections during times of crisis and challenge is more important than ever. Feeling isolated from others is strongly related to depression, anxiety and other forms of mental distress. If you can’t catch up with your key supportive people face to face right now, find other ways of doing so. And if you’re not used to using other options such as skype, zoom, or social media apps to call,       find someone who can demystify and demonstrate these for you.
4. Keep supportive daily routines or create new ones if you’re now holed up at home. “As Normal as Possible, as Flexible as Necessary” is one colleague’s mantra for these times. Maintaining regular routines (meal times, bedtimes, exercise, work etc.) tells our brains it’s safe to dial that stress response back down and prevents us from feeling more anxious. But, unprecedented times call for unprecedented responses: be prepared to have your best plans change, and open-minded enough to conjure up or accept new and different ways of doing things.
5. Focus on what matters, and what you can control. Concentrate all your attention and resources (psychological, social, physical, emotional, knowledge) on the things that matter and that you can actually influence. Easy to write, hard to do we know, but worrying about things you cannot change will only upset you and frustrate you further.
6. Watch your media diet – keep using the “helping or harming” test. Take a good look at your media intake over a 24 period and ask yourself, “is reading these articles, watching these videos, or reviewing these headlines, helping or harming the way I’m feeling and functioning?” Don’t let those images, videos and notifications invade your day, your head, or your world. If the global news is making you feel overwhelmed, turn it off. Claim back some control by switching them off. Choose where you get your news updates from very carefully.
7. Find the right people to talk to. (Yes, the ‘helping or harming’ test applies to the people in your life too). Share your thoughts and feelings, but don’t get swept up in pointless speculation. Stick to the facts and avoid the drama queens. Keep asking yourself, ‘Is this conversation helping or harming me in my quest to feel good and function as best I can right now?’
8. Help yourself by helping others. This takes the attention off ourselves and we all need to feel useful and needed right now. The research is unequivocal: being able to give as well as receive is hugely important for our life satisfaction. How can you help vulnerable neighbours, colleagues, friends or strangers – emotionally, physically, practically?
9. Give your brain a holiday from Coronavirus. Avoid ‘rumination’ by giving your poor overly-busy wandering mind a rest by deliberately participating in seriously engaging activities. Be that the crossword, Netflix, following a new recipe, dancing, listening to music or a Podcast, reading, chatting on the phone, playing dress ups with the kids, drawing, or meditating, you’ll know your thing. This is the best way to turn off our running ruminating minds which otherwise can chew over worries, making us feel worse.
10. Have a ‘timed wallow’. No good ever comes from ruminating or wallowing in misery and self-pity for over a minute – put a timer on, and then phone a friend or find something really distracting to do (see #9 above).
11. Be kind to yourself and others. Remember everyone is doing their best to navigate these exceptional times. A little kindness will go a long way. A lot of kindness is even better (even to the drama queens).
12. Keep safe and don’t be reckless. Stress breeds unusual behaviours and can sometimes prompt us to forget the simple things like wearing our seatbelts, stopping at red lights, using Personal Protective Equipment at work, turning off taps, and thinking it’s helpful to drink ourselves in to a stupor. It’s not. Try to stick to your usual routines – as you’ve no doubt been reminded by now, this is a marathon, not a sprint.

 
If over days and weeks your distress or stress symptoms are escalating, or you feel you are not coping, help and professional support is available. For those residing in NZ, if you are in self-isolation, call Healthline first (0800 611 116). For support with grief, anxiety, distress or mental wellbeing, you can call or text 1737 to talk with a trained counsellor for free, 24 hours a day, 7 days a week.

#Corvid19 #COVID19 #Coronavirus

Today’s focus will be on the best herbs, nutrients, homeopathic remedies and things you can do at home to boost your immune system naturally. Discover my top home remedies to relieve flu-like symptoms and which supplements help protect you from viral infections.
 
Supplements for immune health

• Vitamin C is an important vitamin for the immune system as it helps us make antibodies and immune cells to protect us against viruses and bacteria. Increase food intake of vitamin C by eating kiwifruit, citrus, green vegetables, cabbage and sauerkraut. For additional supplementation, the recommended daily dose for adults is between 500–2,000mg. However you can take up to 10,000 mg when you’re unwell. Be aware that diarrhoea may occur when taking vitamin C at high doses; if this occurs, stop until it subsides and then reduce the dose.
  
• Vitamin A is essential for the integrity of mucous membranes in the body, especially the respiratory system. It stops bacteria and viruses from passing through the lining, causing inflammation and damaging cells. We also need vitamin A to make antibodies to shield us against future infection. Adults require between 700–900mcg of vitamin A per day. You can get vitamin A from orange and yellow vegetables (carrots, sweet potatoes, oranges), broccoli, spinach, kale, cod liver oil and eggs.
  
• Vitamin D plays a pivotal role in helping our bodies to ward off infection. It helps our T cells (our “soldier” immune cells) to seek out foreign invaders and destroy them. Vitamin D levels tend to dip in the winter months as our sunlight exposure decreases. Low vitamin D can make you prone to infection. The recommended daily dose for adults is 400–800 IU; those with low levels may need to supplement between 1000–5000 IU per day. Food sources include cod liver oil, hemp oil, flaxseeds, bone broths, mackerel, salmon, Chanterelle mushrooms and egg yolks.
  
• Zinc is a vital mineral required for over 300 processes in the body, including cell growth and repair. We need zinc for our immune systems to work efficiently. It helps our T cells to do their job and protects our cells from viruses. Adults need between 8–11mg per day, however, up to 50 mg per day may be required where there is immune deficiency or illness. Food sources of zinc include oysters, chickpeas, lentils, beans, pumpkin seeds, sesame seeds, cashews and almonds.
  
• Probiotics help to restore gut microflora, especially when there is an overgrowth of bad bacteria which may be contributing to lowered immune system function. Fermented foods can provide a good source of probiotics; eat kefir, sauerkraut, kombucha and kimchi.
• Propolis is another great immune-boosting agent due to its antiviral, antibacterial and antioxidant activity. It helps with most cold and flu-related symptoms including sinus pain and sore throats.

 
Herbs to boost immune system
Here are some of my favourite immune-boosting herbs:

• Echinacea is a go-to immune herb for many people and there’s a good reason why. Echinacea has immune enhancing and lymphatic properties making it an excellent herb for viral infections. It helps to increase your white blood cell count so your body can fight off infections efficiently.
• Thyme is a fantastic antibacterial and antimicrobial herb which is great for clearing catarrh, coughs and sore throats.
• Elderberry is indicated where there is a virus due to its immune enhancing and antiviral compounds. This is a nice herb to give to children as a tincture or a wild-crafted elderberry syrup.
• Wild Cherry and Mullein are amazing lung herbs with antitussive and anti-catarrhal properties (to stop you coughing and reduce mucous); both are indicated for dry coughs, pneumonia and influenza.

Herbs are best taken as a liquid herbal extract for the most powerful therapeutic benefit. A qualified herbalist is able to formulate a these extracts specific to you and the symptoms you’re experiencing.
 
Homeopathic remedies for immune system
Although I am not a qualified homeopath, the following are common formulas used for upper respiratory tract infections. If you are interested in homeopathics, I suggest you see a qualified professional who specialises in this area:

• Aconite is for the sudden onset of symptoms, especially as a result of cold exposure.
• Belladonna is specific for high temperatures.
• Ferrum phos is excellent for the early stages of colds, flu and coughs.
• Kali bich is good for sinus congestion with thick, claggy mucous.
• Nat mur is for when you have a thumping headache, watery dribbly mucous and you want to be left alone.
• Oscillococcinum® is brilliant for both for the prevention and treatment of flu in the winter months, especially for the susceptible elderly. It’s best prescribed by your homeopath (not me unfortunately).
• Phosphorus is for those with a cough and fever, with sensitivity to changes in weather, especially storms.
• Rumex is perfect for a spasmodic and relentless cough.

 
Home remedies to relieve flu symptoms
Simple home remedies can be very effective for relieving flu symptoms:

• Salt water gargles are perfect for sore throats. Use Himalayan salt as it contains less toxins and more minerals.
• Head saunas/steam baths. Add 3–5 drops of organic lavender essential oil to a bowl of steaming water before bed. Lavender is antiviral, antibacterial and sleep-promoting. It also gives mild pain relief. Avoid using citrus, eucalyptus or tea tree essential oils, especially with children and the sensitive elderly, as these oils are quite strong and can cause sensitivity.
  
• Raw honey, lemon, ginger, cayenne and garlic in hot water and sip. A fantastic immune tea!
• Onion syrup (you can also do it with garlic or ginger) to relieve nasal congestion and coughs:
  • Cut an onion finely and spread it on a plate.
  • Drizzle with raw honey (or maple syrup) and cover it over with a plate.
  • Leave for 30-60 minutes so a thin syrup runs from the onion.
    
  • Squeeze the onion to get as much out of the juice as possible
  • Discard the onion and save the thin honey/onion juice syrup in a glass jar with a tight-fitting lid.
  • Take a teaspoonful as needed either straight on the tongue or in warm water. The syrup will keep in the fridge for a few days.
• Get a humidifier at home and in the office as central heating dries the air and our mucous membranes. When our mucous membranes are dry, we become more susceptible to pathogens as they can pass through the membranes easier.

 
Recharge your immune system
Boost your immune system naturally by topping up on essential nutrients like vitamin D and zinc. Support your body and alleviate flu-like symptoms with herbs and homeopathic remedies. Use some of the simple home remedies to soothe a sore throat, clear sinuses and relieve a dry cough. Make your immune health a priority to avoid getting sick.
 
In our next issue we will be discussing resilience strategies and how our thoughts and actions might help or hinder our own resilience and that of those around us.

#Corvid19 #COVID19 #Coronavirus

Carrying on from our series of what we can do to increase our immunity the following are some simple steps that anyone can take to increase immunity and strengthen the body’s resilience against infection:

• Cut out coffee as it is very acidic and inflammatory. It also aggravates the gut and reduces nutrient absorption which may compromise your immune system. Instead find a coffee alternative the suits you. NB; there can be some benefit to low levels of coffee consumption however this article is focused on immunity.
• Quit smoking and reduce alcohol consumption as these toxins have a negative effect on your immune system and make you prone to infection.
• Avoid soft drinks and junk food including chocolate, takeaways and convenience foods as they are high in sugar and processed fats, disabling the immune system and contributing to toxicity.
• Eat a healthy diet full of fresh organic vegetables and fruit, good quality proteins (legumes, beans, fish, organic eggs) and healthy fats (avocados, nuts, seeds). Some immune-boosting foods are listed below.
• Reduce sugar intake including sweeteners (even the natural ones) and refined carbohydrates such as bread, pasta and pastries. Sugar negatively affects the immune system and prevents the body’s phagocytes (the immune cells which eat up the pathogenic germs) from working efficiently.
• Limit pasteurised dairy products (milk, cheese, yoghurt) as dairy is very mucus-forming and can aggravate the gut.
• Reduce your toxic load by using natural cleaning products, cosmetics and beauty products. The average home contains over 62 harmful environmental toxins which we absorb through the air we breathe and the products we put on our skin. Avoid spray products, use gloves where possible, keep the house well ventilated and only use products with natural ingredients.
• Detox your body: cleanse your liver and kidneys by drinking a warm glass of freshly squeezed lemon juice first thing in the morning or try organic, unpasteurised (raw) apple cider vinegar.
• Do a colonic to clear out toxin build-up in the gut.
• Take liver and kidney cleansing herbs and nutrients.
• Have an Epsom salt bath which helps draw out toxins from the body.
• Practise dry skin brushing to eliminate toxins, improve circulation and stimulate the lymphatic system.
• Use a sauna (infrared if possible) to gently sweat out harmful toxins through the skin.
• Engage in regular movement and exercise to get your body moving; movement promotes circulation and stimulates your immune system.
• Stay hydrated by drinking filtered water and herbal teas.

There is a currently a school of thought that coronavirus is not heat-resistant which means heat (above 26 – 27°C) will kill it. If this theory is true, some have been suggesting that the best way to avoid contracting the virus is to maintain your body heat through exercise, drinking hot drinks (water or herbal teas) and eating foods which create heat in the body such as chillies, ginger and pepper. Whilst this point has been debated, it certainly cannot hurt to practice this in our current situation.
 
Immune-boosting foods:

• Garlic
• Ginger
• Turmeric
• Sweet red peppers
• Kiwi fruit
• Citrus fruit: oranges, lemons, grapefruit
• Blueberries, strawberries, cranberries, raspberries
• Leafy green vegetables such as kale, spinach, chard
• Broccoli, cabbage, cauliflower, Brussel sprouts – all the brassicas are excellent
• Mushrooms, especially shiitake and oyster mushrooms
• Sunflower seeds and almonds
• Green tea and matcha

Health starts from within
The best way to keep yourself well is to boost your immune system by adopting a healthy diet and lifestyle. Coronavirus cannot survive in a heated environment so maintaining body heat may be important; drink hot water, eat heating foods and do plenty of exercise. Furthermore, if you do end up with a fever, encourage it by wrapping up in warm blankets. Although this may make you feel uncomfortable, you are promoting/aiding the body’s wisdom in raising the temperature of the body so that it can kill off the virus. NB: if the body’s temperature rises above 40 degrees, then you will need to contact your GP and this is the time to not promote a further rise in temperature.
Finally, reduce your toxic load, cut out junk and sugar, eat immune-boosting foods and detox your body. In my next coronavirus blog, I will be discussing the herbs, nutritional supplements and homeopathic remedies you can take for immune health.

#Corvid19 #COVID19 #Coronavirus

Believe it or not, 70% of your immune system resides in the gut as lymphoid tissue. This specialised lymph tissue houses your immune cells (leucocytes, macrophages and lymphocytes) whose job is to identify invading microbes and destroy them. It also secretes essential antibodies to help you fight off infection.

The large intestine hosts a community of around 100 trillion microbes. The main function of our microflora is to help us digest food (by fermenting carbohydrates), extracting the nutrients for our body to use. These beneficial microorganisms help our immune system work efficiently as they protect us against pathogens.

Any imbalance in your gastrointestinal system or with your gut microflora could lead to immune system issues, including inflammation and autoimmune conditions. You may also become more susceptible to viruses and bacteria.

Seven steps to optimal digestive health:

1. Eat whole unprocessed foods. Make sure to include plenty of fibre from foods like vegetables, beans, nuts and seeds.
2. Eliminate food allergies. If you think you have food sensitivities, try an elimination diet. Cut out gluten, dairy, yeast, corn, soy and eggs for a week or two and see how your gut feels and what happens to your other symptoms. Your naturopath can also provide you with an effective and functional blood test to check for a wide range of underlying food sensitivities (not simply the major 6 sensitivities above).
3. Treat any infections or overgrowth of bugs - parasites, small bowel bacteria and yeasts can all inhibit proper gut function. You must treat these infections if you want to heal.
4. Replenish your digestive enzymes. When you don't have enough digestive enzymes in your gut, you can't properly covert the foods you eat into the raw materials necessary to run your body and brain. Take broad-spectrum digestive enzymes with your food to solve the problem.
5. Rebuild your rain forest of friendly bacteria. Take probiotic supplements. They will help you rebuild the healthy bacteria so essential to good gut health.
6. Get good fat! Take extra high-quality omega-3 supplements, which help cool inflammation in the gut.
7. Heal your gut lining. Use gut-healing nutrients such as glutamine and zinc to repair the lining in your gut so it can resume its normal function.

#Corvid19 #COVID19 #Coronavirus

The terrain theory was the brainchild of French scientist, Antoine Béchamp (1816–1908). His philosophy was that disease occurs from within the body as a result of an acidic and poorly oxygenated ‘terrain’ (the body’s internal environment), not from external factors. Béchamp suggests that bacteria and viruses are simply ‘after-effects’, rather than the cause of disease. Although ridiculed at the time, modern technology and research now supports Béchamp’s theory as it is now known that opportunistic microorganisms (bacterium, virus, protozoan or fungus) are extremely common within the blood stream but usually cause no symptoms of illness. These microorganisms can also lie dormant in body tissues for many years, such as the human herpes viruses. When the immune system is weakened and cannot raise an adequate response, these microorganisms are activated, begin to multiply and soon overwhelm the body's weakened defences.

Béchamp believed that a healthy terrain is a result of a nutritious diet, healthy lifestyle practices, hygiene, fresh air, clean water and exercise. With a healthy terrain, pathogenic germs cannot flourish and, therefore, cannot manifest into disease states. An unhealthy terrain, on the other hand, makes a person not only prone to infections and diseases but provides an environment for them to flourish.

In our present day, we are currently in a massive paradigm shift within the scientific community. The new science of epigenetics and quantum mechanics (now being referred to as the most true science we have), also supports Béchamp’s theory in the respect that external factors (such as bacteria and viruses) are not the problem, it is the environment (diet, lifestyle and mindset) of the individual that is the problem/solution. We will discuss this science in more detail at a later stage.

These principles of the Terrain Theory, epigenetics and quantum mechanics are all in harmony with traditional and modern naturopathic practice. Naturopathy is a system of healthcare which encourages and promotes the human being’s own self-healing mechanisms. The body is able to heal itself given the right conditions, environment and treatment/complement.

#Corvid19 #COVID19 #Coronavirus

Internationally, naturopath’s and other complementary/adjunctive health practitioners have been earnestly trying to educate the public on preventative measures one can take in order to strengthen the body’s resilience to infection. It is common sense, is it not, that there are things people can do in regards to diet and lifestyle that can increase our immunity. It is so sad to see that there has been a global attack on practitioners - such as myself - who are scientifically trained to know what works and what does not in this regard. The attack of scorn and ridicule obviously comes from those deeply biased and oblivious to current research.

We know those most at risk are people with weakened immune systems such as the elderly and chronically ill. Smokers, drug users and those taking medications (including immune suppressants) are also at risk due to the impact these substances have on the immune system.

In response to media fearmongering and allopathic prevaricating, I will endeavour on my website to dive deeper into how to prevent a possible coronavirus infection. I’ll be sharing this information for those interested and will be looking into various approaches and protocols including the terrain theory and the importance of gut health in relation to your immune system. You’ll learn how to boost your immune system by optimising your diet with immune-supporting foods and lifestyle changes.

#Corvid19 #COVID19 #Coronavirus