The opening of borders and loosening of some of the restrictions we’ve endured over the past 18-plus months led many to hope that 2022 would see the pandemic slowly start to resolve. But that wasn’t to be, with yet another Covid-19 variant emerging as we began the new year.
And as if the other variants weren’t worrisome enough, the latest variety, Omicron – the little invisible overachiever – has become one of the most virulent variants around. It’s no wonder that many of us are feeling that, sooner or later, we’re all going to catch it.
So, how can we keep ourselves as healthy as possible to withstand the effects of Covid-19, should we catch this virus? And what can you, as pharmacists, be advising your customers – advice that’s centred on more than just dispensing some medicine? Does integrated health have a role to play here?
As we learn in the March issue of Retail Pharmacy magazine, the short answer is yes.
Preparing your body for Covid
“People are scared and worried about what will happen to them if they get Covid,” said Dr Vincent Candrawinata, (affectionately known as Dr Vincent), an expert on phenolic antioxidants, clinical nutritionist, cellular researcher and founder of inflammation relief supplement Renovatio.
“This is understandable, as the media is publicising a lot of scary stories about the virus and its impact on people,” he continued. “The good news is that vaccinations and booster shots are helping people to recover from Covid-19 without significant health issues.
“The important thing to remember is that your immune system is your first line of defence. The stronger your immune system, the better your body can cope with sickness. This is why it’s important to prepare your body for Covid.”
According to Dr Vincent, by supporting your immune system through healthy diet and lifestyle choices, you’re more able to fight colds and flu, as well as combat viruses such as Covid-19.
So, what actionable, easy steps does Dr Vincent recommend for boosting your immune system and practising preventative care?
- Eat more fruit and vegetables
“Fuelling your body with foods that are high in antioxidants is proven to boost your overall health and wellbeing and help protect you from viruses,” he said.
“Fruit and vegetables are nutrient-dense and have anti-inflammatory properties to help build up your body’s immune system defence. Dark leafy greens, berries, salmon and sweet potatoes are some of the ‘must-haves’ when viruses are moving around.
“While energising your body with nutritious foods, it’s also important to avoid excess sugars and processed foods. These foods, as well as restrictive eating that can lead to malnourishment, dramatically decrease your body’s immune function.
“Starting your day with a well-balanced, nutrient-dense breakfast will support your immune system throughout the day. Try and consume a mix of healthy fats, fruit and vegetables.”
- Keep active
Dr Vincent emphasises that exercise is “a natural immune system booster”.
“Not only does it help to circulate oxygen through the body, but it also delivers a range of other benefits such as improved cardiovascular health, lowering blood pressure and controlling body weight,” he said.
“Research has revealed that people who exercise regularly report fewer colds. Exercise promotes good circulation that stimulates cells and substances of the immune system to move freely around the body and do their job more efficiently.”
- Get plenty of quality sleep
The body restores and rejuvenates itself during sleep, according to Dr Vincent.
“For this reason, sleep is a key player in supercharging the immune system,” Dr Vincent said.
“While you sleep, your body heals and repairs blood vessels and produces more infection-fighting antibodies. These are two important factors for good physical health and fighting infectious diseases, especially viruses.
“Aim for a minimum of seven hours of sleep a night, and to take a 20-minute power nap during the day if you don’t reach that.”
- Drink plenty of water
With water making up more than 70 per cent of the human body, it plays “a key part in helping our body to function properly”, Dr Vincent says.
“Keep hydrated and drink plenty of water,” he advised. “Dehydration can cause many issues, including dry flaky skin, headaches and lower organ performance.
“Drink at least four litres of water a day and always have a glass of water next to your bed at night so you can have a sip if you need to.”
- Boost your body’s antioxidants
Dr Vincent says it’s common for your diet not to deliver your body with all the micronutrients and antioxidants it needs, so supplements can be the answer and have beneficial effects on your immune system.
“This is especially the case when your lifestyle may harm your immune system – in particular, the impact of alcohol, stress, processed foods, lack of sleep, and smoking,” he said.
“Supplements such as activated phenolics are powerful antioxidants that neutralise a wide range of free radicals to protect your cells from infection and inflammation.
“Your whole body is made up of cells. Viruses move through your body by attaching to cells. By strengthening your cells, you’re reducing the capacity of viruses to spread through your body. Healthy cells also mean less illness and disease.”
For more, and to read the full feature as it appears in this month’s issue of Retail Pharmacy magazine, visit: retailpharmacymagazine.com.au/magazine/retail-pharmacy-march-2022/
