One of my best and favorite sources for evidence based nutrition science is at dietdoctor.com. Seriously, these people put the leg work and research into supporting nutritional advice - not to mention all the fabulous recipes, presentations, interviews and movies they’ve produced.
But with COVID-19 here, things have been turned on their heads. But I believe there is a silver lining, especially with regard to ways we can help to boost our immune system’s function to either prevent or whether an illness of this nature with low-carb nutrition, and animal sourced healthy fats and cholesterol.
Here are some highlights from a recent Diet Doctor blog posting. Take a look:
It appears that individuals with type 2 diabetes and other metabolic conditions are at higher risk of complications from COVID-19. The evidence is clear that low-carb and ketogenic diets can be effective tools for treating and reversing these metabolic conditions.
While we can’t prove that low-carb nutrition boosts immune function per se, it makes sense to limit the conditions (e.g. high blood pressure or high blood sugar) that might make things worse.
In addition, one recent study showed that a keto diet reduces the risk for mice infected with influenza. That’s a far cry from saying a keto diet will do the same for influenza in humans or for COVID-19. But one question we should ask is: if we follow a diet that is proven to help with weight loss and metabolic health and may also beneficially affect immune function, what do we have to lose?
With that in mind, [in addition to hand-washing, good hygiene & social distancing] here are some of our top tips to decrease your risk for catching the virus or having complications from COVID-19.
Supplements: Vitamin C, Vitamin D, Zinc, Turmeric, Echinacea, Garlic
Nutrition: Chicken soup, bone broth, fasting
Refined carbs & sugars:
Laboratory evidence suggests sugar may impair white blood cell function, but no credible evidence shows eating it makes you get more infections. However, other evidence suggests acute rises in blood sugar may increase risk of infections and complications. Therefore, it would make sense that we want to limit these blood sugar elevations. Refined carbohydrates and simple sugars are two of the biggest offenders for blood sugar spikes and therefore should probably be avoided.
We suggest measuring your blood sugar either with a regular glucometer or, even better, with a continuous glucometer (CGM) if you have access to one. If the foods you eat cause your blood sugar to rise above 140mg/dl (7.8mmol/L), consider eating something different.
Studies show that a low-carb, moderate protein, higher fat diet effectively reduces blood sugar and can even reverse type 2 diabetes. We don’t have proof that this will “boost your immune system,” but it may help keep blood sugars in check which may be associated with decreased infectious risk.
In Summary:
Good hand hygiene and social distancing can help prevent catching the virus. Doing what you can to reduce specific risk factors may help your body recover quickly if you do become exposed. Even if you don’t become exposed, your overall health may benefit from the following:
1. Eating a nutritious diet that minimizes high blood sugar
2. Prioritizing restful sleep
3. Managing your stress
4. Stopping smoking
5. Participating in moderate exercise that you enjoy
6. Getting sunshine and fresh air where possible
Best wishes for robust health everyone! Stay well!