Steps for prevention of COVID-19 : From a Nutritionists Standpoint when Looking at the Coronavirus Outbreak

This morning I woke up to a bunch of news on steps the government and the public have taken to control, prevent and prepare for Coronavirus; also known as COVID-19.

soup isle at the grocery store Zehrs Waterloo March 13th 2020

This respiratory illness has spread rapidly across nations, forcing some countries on lockdown. Borders are being closed, citizens are being stopped from travel, grocery stores are running out of stock of main necessities. People are scared.

In my opinion, based on what I have had the opportunity to learn about the sickness, is that COVID-19 is not anything to be afraid of in terms of the virus for people with an uncompromised immunity. But the thing to be worried about is those who ARE immunocompromised. Those who are elderly, those who struggle with a disease already or have susceptibility to having respiratory weakness. Any of those people could be someone you care for. If you can then imagine that loved one struggling with the illness and when they go to the hospital for help, cannot receive treatment soon enough because those who are not at a high risk of death or don’t even have the virus – but are just worried – are taking up the health care facilities. This is where I see the big issue lay. This is why I am sharing with you the steps I am personally taking to possibly prevent contracting and/or spreading the virus in the first place. Already as a low risk candidate to dying from the virus, this is the least I can do for others who are in real need of treatment.

The cool thing is a lot of these steps can be taken to generally help prevent or fight other illnesses from my own experience. So what’s the harm in possibly preventing coronavirus, the cold or flu, and boosting your immune system?!

Reduce dairy products

Not that dairy is bad for the everyday Joe, it’s not and can be part of a healthy diet. I do not tend to recommend it for a client fighting any type of infection, especially a respiratory infection. Why?! Dairy products like cheese, and milk (especially cow dairy for some reason) tend to form a lot of mucous in the body – especially green mucous –  this is a sign of infection (I know it’s kind of gross to talk about but let’s admit it, we’ve all experienced it). You won’t need to treat it like a dairy allergy, looking at every little dairy ingredient but if you can reduce just cheese and milk you should see a big difference in mucous. If you can reduce the amount of mucous, you can not only possibly reduce the infection from growing worse but simply just have an easier time breathing! Some easy swaps are nut milks like almond or cashew, or even making your own oat milk which only takes minutes! If you really love your animal dairy atleast reducing your intake or switching to a milk like goat milk will still help reduce your mucous formation.

Reduce added sugar

I know, sugar always gets the bad rep for everything. From weight to cancer to now possibly coronavirus… common we just like our sweets! I am not saying sugar is a bad thing. It is practical in moderation and when naturally sourced. The culprit is the refined white sugar and the highly processed syrups like corn syrup or imitation maple syrup for example. If you know anything about science or even baking, sugar feeds bacteria. Illness feeds off of the processed sugar so just limiting your sources of added sugar – like in your morning coffee – can help your body. But please do include your fruits in your diet. Honey or – just in season – maple syrup, is also okay in moderation. It’s the processed options that one should be ware of.

Reduce smoking or vaping

Any activities that weaken your respiratory tract should be limited. I know this is a big thing to ask of some people who rely on things like smoking to cope with everyday life – and have been doing so for a long time – but it’s definitely something to keep in mind. I would not recommend quitting cold turkey either, as this method could shock your body and put a lot of stress on your body, which could possibly also weaken your immunity. I recommend if it is something you’re open to, to slowly reduce your intake. To also be considerate when smoking near others who choose not to smoke, that you are weakening their respiratory system when choosing to smoke or vape around them.

Probiotics and Prebiotics

Bacteria fighting bacteria. That’s what is happening in and on our body all the time. Does your body have enough of good bacterial strains to fight any “bad” ones? That’s basically what probiotics are for. You could take a probiotic capsule for a higher dose (50 billion) or simply get a lower dose from your diet. Foods like homemade fermented cabbage (sauerkraut), low sugar or better yet homemade kombucha, or homemade kimchi. You can also find some good bacteria in dairy products like kefir but I would limit having a lot as the dairy is again a mucous forming food like I mentioned earlier. If you must, look for a goat kefir option as well as low sugar or added sweeteners. Prebiotics are what feeds the good bacteria. You can get prebiotics by incorporating fiber from fruits and vegetables in your diet. Psyllium is a highly fibrous option but can constipate so I would recommend to proceed with caution or look for a combination like this one. Nuts and seeds, like chia not only help feed your bacteria but have so many other benefits too! No need to purchase a product that says “Prebiotic”, or a probiotic that advertises it also contains a prebiotic. This is going to be more expensive for no reason. It’s all just a marketing thing to sell you something more expensive, you don’t really need it.

Antibacterial/Antiviral foods

Incorporating foods that are natural virus and bacteria fighters is a good idea and a Nutritionist’s go-to when preventing sickness. Foods like raw garlic are one of my favourites for kicking cold and flu. It’s been a tradition in my family and always works like a charm for us. The trick is to purchase a local and purple garlic head like this picture below.

Crush the garlic with a garlic press (I find this is the best way to get the most properties out of the garlic clove) or you can traditionally mince it. Take 2-3 cloves of garlic and after crushing or mincing put them on a sandwich with lots of toppings. Here is a recipe to the cold and flu fighting garlic sandwich that works for us. Caution, it will be spicy! But the spicier the garlic, the stronger the illness fighting properties! Enjoy and only stick around other garlic eating friends and family until you lose the garlic breath LOL. In my opinion, more people should be stocking up on their garlic rather than toilet paper when preparing for coronavirus, but to each their own!

You can also check out my “anti-coronavirus tea” here for a herbal tea I made.

Herbs and Spices for Respiratory System

Herbs and spices you can cook with, add in soups, sauces, or just make a tea! Cooking with herbs like thyme or making a soup with lots of spices (even some of the ones from my tea here) can help strengthen your body all while you’re simply eating a meal you would have otherwise! This is also a great way to get some respiratory fighting herbs in your picky eaters and boost their system.

I even go as far as adding some herbs and spices to things like coffee or smoothies! Cloves or star anise in coffee is a decadent option and virus fighting. In a smoothie, some ginger or lemon zest and juice tastes great and also helps loosen phlegm and fight inflammation like a sore throat.

Vitamin D!

Especially in countries like Canada that do not get sufficient amount of sun, residence should be taking vitamin D. This vitamin is important in proper immune function but also helps build strong bones and prevent osteoporosis. When looking at vitamin D supplements I recommend looking for a product that already comes in a fat. This is because in order for vitamin D to properly absorb into your cells, it must be taken with a lipid. Here is a really good option I love for vitamin D for adults (1000IU). For children the dosage should be lower (400IU)  for supplementation but it is still very important. Here is a good option for children’s vitamin D. For breast feeding babies who are not formula fed, here is a good option for vitamin D as this vitamin cannot be transferred through the breast milk. I recommend to put one drop a day on the nipple when breast feeding.

All of these steps would be taken along with any other precautions such as normal hygiene, washing your hands, limiting contact with others, covering your mouth when sneezing and coughing, limiting touching your face, eyes and mouth,  and if you are sick wearing a face mask.

Disclaimer: I am not a doctor and everything in this article is based on my opinion and/or personal experiences. I do not prescribe any of these steps above and am only sharing my opinion. If you have any questions or concerns about your health or going forward with any health regimen, you must always consult with your Doctor or Naturopathic Doctor. I do not guarantee that any of these suggestions will treat, prevent, or cure you from any illness. If you have any signs or symptoms of COVID-19 (coronavirus) you must always go to your doctor or hospital for help. The reader understands that this article is written only for enjoyment.