Combating viral infections naturally

This past month, everyone randomly seemed to be coming to our clinic for (non-COVID) viral infections. The complaints were the same: crushing fatigue, brain fog, body pain, and headaches. This infection that has been plaguing our town seemed to mimic other types of illnesses including allergies, colds/flu, and chronic disease. Nonetheless, illness brings a great reminder that there is something in our bodies needing attention.

Viruses are opportunists, meaning, they cause damage and symptoms because they can hijack and overtake our immune system. A stronger immune system, less chance of a virus causing a problem. Some of the metabolic functions needed to be in balance for the immune system to function optimally include: Getting enough quality sleep for rest and recovery (the making of melatonin which is an antioxidant). A balanced diet is imperative: Low amounts of sugar, infrequent alcohol consumption, a sufficient amount of dietary protein, and enough fiber/produce are essential to fuel our system. Exercise which doesn't always need to be intense, but regular, is also a cornerstone to us being able to combat infections. We do know that overexercise can cause too much inflammation (we saw this phenomenon play out during the COVID-19 pandemic) so it's just as important to get rest and recovery as it is to exercise. This brings me to my recent clinical findings: one common theme I have been hearing from my patients is high levels of cortisol or stress hormone which can enable viruses. Too much long-term cortisol has a cascading effect on our ability to produce melatonin, causes havoc on our thyroid and other hormones, and has known inflammatory effects when not in check.

Circling from bio-chemistry talk to the esoterism of Chinese Medicine (which stems from Daoism) is a concept I love; Yin and Yang. Which talks about the importance of balance. If our stress is high and that fight and flight response is activated, we need to do the opposite to balance it out - rest and digest. Take inventory of your Yang-type activities (intense exercise, long work days, stress/irritability, not eating a lot, lifting weights, drinking alcohol, traveling….), and also assess your Yin-type activities (getting plenty of quality sleep, stretching, deep breathing/relaxation, eating slow and choosing healthy foods, calm/thoughtful responses, fewer plans). If you are experiencing sickness, especially if you think stress might be your culprit, try to add more Yin-type activities into your life. If you notice you are stressed again, not sleeping, etc, that is a time to add these relaxation lifestyle changes back in before you get sick!

As far as prevention goes, we'll assess four components of everyone's immune system/metabolism: blood sugar balance, detox mechanisms, gut microbiome, and their anti-inflammatory essential fatty acids. We also might look at your case from a Chinese Medicine stance; how much Yin, how much Yang do you have going on? The diagnosis for one person's illness that is presenting the same might be different for another, and then furthermore, what works therapeutically for one person might not for another. This is truly the heart of holistic medicine - to look at a person individually and as a whole; all parts working together, synergistically, one affecting another.

Herbs/supplements, diet, exercise, and acupuncture are great therapies for when you are also acutely sick. It is imperative during viral infections to eat clean; try to abstain from all alcohol, sugar, white bread, and pasta, and for some, gluten, and dairy is often suggested to remove as well. Science has long known that we all need adequate protein in our diets, however, during illness, our need for protein goes up dramatically. We know people with low-protein diets tend to get sick more often. Limit exercise to moderate intensity and add more stretching, yoga, saunas/baths, and walks. Rest, quality sleep, and stress reduction should be the most important lifestyle modification during this time.

Acupuncture and cupping are also some of the most powerful tools you can utilize during an illness. Acupuncture literally helps boost and stimulate your immune system so you can recover faster. Acupuncture works so well for immune system issues it is often now offered at hospitals for cancer patients and has a long history of treating all types of acute and chronic infections.

There are many herbs and vitamins out there that can help reduce the severity and length of a viral infection. Vitamin C is used both for prevention and acute illness, but beware, you can take too much. I recommend a whole-food form of Vitamin C which might include camu, aercola cherry, rosehips, etc at 500 mg/day for prevention and 1,500mg/d for acute illness. Lemon balm (500-1,000mg/d), garlic extract (1,000mg/d), echinacea root/extract (1,000mg/d), elderberry (1,000mg/d), and l-lysine (1,000mg/d) all have been shown to reduce viral loads. I always empathize with to use of herbs and vitamins with guidance, but especially with vitamin A, vitamin C, vitamin D, omega 3's, and zinc which are also extremely important to consider taking when ill. These supplements can be dangerous when used improperly (dosing, medication interaction). So when in doubt, please reach out to our clinic if you don't know what to take or where to find quality herbs/supplements. All our providers are board-certified herbalists and a simple call can often be the difference between being well and unwell. We are always here to help you feel your best!