Prevent and Fight Viruses 3.0

Created 5/19/2020, updated 9/4/2021, updated 12/2025

PREVENT AND FIGHT VIRUSES 3.0

Steve and Bonnie: Year-round infection is the new normal. We are exposed to many endemic viruses including SARS-CoV-2 (COVID-19), influenza (flu), respiratory syncytial virus (RSV), norovirus (stomach flu), adenovirus (common cold), monkeypox, and four other coronaviruses (common cold), among others.

Understanding the following will allow almost anybody to safely prevent and fight viruses no matter your age or state of health. We always suggest speaking with your physician and integrative health professional. Phase One - Prevention Prevention means you are prepping your immune system for peak surveillance to detect viruses such as SARS-COV-2, as well as reducing daily levels of inflammation, to improve outcomes if you become infected. Prevention encompasses stress reduction and optimal diet, lifestyle, supplements, and public health measures. If you are over 60 and/or have underlying conditions such as obesity, diabetes, and hypertension, extra prevention vigilance is warranted. Phase Two - Infection If you happen to be infected with a virus, support for infection emphasizes specialized immune activity against infection. Phase Three - Escalating Inflammation If the virus overstimulates the immune response to the point that you are symptomatic, support is focused on anti-inflammatory measures. Phase Four - Recovery Once you are not symptomatic, support should still be focused on resolving inflammation, inhibiting tissue damage, curtailing losses of function, and restoring and reoptimizing function. Because patients have been observed to relapse into the Escalating Inflammation Phase, it is essential to communicate with your health professional to continue the following well into what may appear to be the Recovery Phase. In-Depth Strategies to Support the Four Phases

Diet and Beverages Avoid Sugar Added sugars, sweets, desserts, and sweetened beverages of any kind should be looked upon as badly as any virus. Sugar often provides the opening a virus needs to take hold because it weakens our immune system. Fruit and Vegetables Not only do they provide fluid and electrolytes, their phytochemicals protect the throat and lungs, and most importantly, help maintain your acid/alkaline balance. It is much tougher for viruses to take hold when the body's pH level is between 6.8 and 7.2, which is slightly alkaline. Being too acidic or too alkaline is not ideal. Fluids Drinks lots of fluids (warm or hot) to avoid dehydration. Electrolytes, especially potassium, are crucial. One of the things that happens with infection in severe cases is hypokalemia, which is potassium deficiency. A great tip, which has been recommended by numerous public health experts around the world, is to gargle with baking soda in warm water (spit out, don't swallow) upon waking and before bed. This will help neutralize pathogenic substances in the throat area. Some studies have found mouthwash to be effective as well.

Other Chewing xylitol gum (ideally from birch bark, not corn) on a short-term basis has been shown to kill pathogenic organisms in the nasopharynx area. Keep alcohol to a minimum, if at all. Alcohol can have a detrimental effect not only on our immune system, but restorative sleep. Supplements for All Four Phases Just eating a healthy diet will not suffice. You need supplemental support. The following are foundational supplements that should be taken not only for prevention phase, but through all phases if it comes to that.

Prevention Phase

VITAMIN C (Ascorbic Acid) Vitamin C is critical for almost every cellular function. It is especially important that you take vitamin C if you have the genetic mutation that impedes absorption. Dosage: 500mg - 700 mg twice daily for adults; 250mg - 350 mg twice daily for children.  During Inflammation Phase, increase to 2,000mg - 4,000mg if tolerated digestively. ZINC Oral tablets/capsules along with zinc lozenges/zinc sulfate solution have been proven to be effective in blocking coronavirus (and most other viruses) from multiplying in your throat and nasopharynx. Loss of smell (anosmia) and distorted sense of taste (dysgeusia), the most frequent complaint in those with COVID-19, are classic symptoms of zinc deficiency. It is especially important that you take zinc if you have the genetic mutation that impedes absorption. Dosage: 20mg - 30mg capsules/tablets with a 60mg maximum daily for adults (so if you take a multi with extra zinc you should be good). 15mg - 30mg for children. Always take oral zinc with a protein meal. For lozenges, let them dissolve in the back of your throat and nasopharynx. For children who cannot swallow a pill, a sugar-free gummy is available. During Infection and Inflammation Phase, take at least 50-60mg supplemental zinc until Recovery Phase. MONOLAURIN (glycerol monostearate) This has been our "go to" for any kind of virus prevention for over 30 years. Similar to how washing our hands with soap kills viruses, monolaurin does a similar thing in our bodies at the cellular level. A natural antiviral derived from coconut, glycerol monostearate mirrors the immune property monolaurin, found in human breast milk. Monolaurin kills viruses by breaking down their phospholipid layer, leading to apoptosis (cell death). As a natural emulsifier, it takes the fight to viruses on the cellular level because of its natural foaming properties. Dosage: 600mg daily for adults and teens; 300mg for young children. During Infection and Inflammation Phase, increase to 2400mg daily for adults and teens, 1200mg daily for children. Contraindicated in those with coconut intolerance. VITAMIN D3 Having optimal vitamin D levels can reduce severity of viral infection. It is especially important to have enough vitamin D3 if you are/were deficient or you have genetic mutations of specific vitamin D genes that impede absorption. An optimal D3 level is between 50 and 75. Dosage: 2000IU (50 mcg) - 5000IU (125 mcg) daily for adults; 800IU (20 mcg) - 1000IU (25 mcg) daily for children.

Anything higher than 5000IU should be evaluated by a health professional VITAMIN A (not beta carotene) Vitamin A is critical not only because it helps vitamin D absorption, and vice versa, but it is a crucial immune nutrient for numerous viruses. It is even more critical to take supplement vitamin if you have a genetic mutation that blocks your ability to turn beta carotene into vitamin A. Dosage: 3000IU (900mcg) - 5000IU (1500mcg) daily for adults; 500IU (150mcg) - 1500IU (600mcg) daily for children. Note micrograms, not milligrams. During Infection and Inflammation Phase only unless recommended daily by a health professional. MELATONIN Aside from exhibiting preventive characteristics against SARS-CoV-2, melatonin helps restorative sleep, which is important for recharging your immune system. Dosage: 3mg - 10mg daily for adults 20 minutes before bed; 0.5mg - 3mg for children. QUERCETIN Querectin helps transport zinc into the cell and is anti-inflammatory. Dosage: 500mg daily (250mg with breakfast and dinner) for adults; 125mg - 250mg for children. EPA/DHA FISH OIL Fish or cod liver oil are natural anti-inflammatory agents which are necessary to extinguish initial immune overactivity when presented with an infectious agent. Dosage: 1200mg - 2400 mg. daily total for adults; 600mg - 1200mg for children. During Inflammation and Recovery Phase, double your daily dose or take SPMs (see below). If you are on blood thinners, please speak with your physician. REDUCED GLUTATHIONE OR N-ACETYL CYSTEINE (NAC) The glutathione pathway is critical for assuring proper oxygen efficiency without extra inflammation. Much of the human population have genetic mutations that warrant supplemental use. However, some do not have the glutathione genetic mutation, in which supplementation can then be harmful. In this case especially, knowing your genetics is very important. NAC is the precursor to glutathione. Some health professionals prefer NAC to glutathione. We have always preferred glutathione in reduced form. Dosage for NAC: 900mg through all phases for adults; speak with pediatrician for children. Dosage for Reduced Glutathione: 100mg - 200mg for adults; speak with pediatrician for children. During Inflammation and Recovery Phases, increase only glutathione to 500mg. MAGNESIUM GLYCINATE Magnesium is nature's Valium. It is critical for over 300 bodily functions, but during the pandemic is most helpful for stress, anxiety, and restful sleep. Dosage: 350mg daily for adult women; 400mg daily for adult men; 100mg - 200mg for children. Best taken upon waking and before bed. MULTIVITAMIN/MINERAL Foundational support to fill in other nutrient cracks. Some multis may contain sufficient amounts of the aforementioned nutrients.  Dosage: brand and amount is too broad to recommend here. Hopefully you are already taking one :)

PRE-, PRO-, AND/OR POST-BIOTIC Both the lung and the GI tract have a microbiome and the complex relationship between the microbiota of the lung and GI tract, and immune system, is inextricably linked. Disrupted balance of GI microbiome bacteria has been shown to be a source of systemic inflammation. Consuming ample dietary fiber helps the gut, but also perpetuates beneficial lung health.

Dosage: It is difficult to recommend one type of microbiome support. If a probiotic supplement has been already prescribed for you, continue taking. Otherwise, ask us or your health professional what would be the right source for you.

Supplements for Infection Phase Only (at first sign of symptoms; these can be stopped after symptoms abate) ANDROGRAPHIS Andrographis is a herb with a long history of use in both Ayurveda and Traditional Chinese Medicine for treating viral infections, particularly of the upper respiratory tract, and relieving cold and flu symptoms. The bitter herb is a powerful immune modulator, down to the andrographolides in the plant which are thought to enhance the production of white blood cells, to support the release of interferon, and to promote the healthy activity of the lymphatic system. Dosage: 1800mg (divided equally at three meals) for adults; halve for children. **During Prevention Phase, 200 mg is optional. GRAPEFRUIT SEED EXTRACT GSE oral tablet/capsule and via liquid or throat spray if symptoms begin. Dosage: 250mg - 500 mg for adults; 125mg - 250 mg for children **During Prevention Phase, 125mg - 250mg is optional. **Do not take with certain heart medications, especially statins or if you are intolerant to grapefruit. POTASSIUM COVID-19 depletes potassium at an alarming rate. During infection phase, high potassium foods is not enough. We suggest speaking with your physician before taking supplemental potassium, especially if you are on meds for hypertension or other heart-related issues. Dosage: 99mg - 200 mg; not advised for children unless authorized by a pediatrician. Supplements for Escalating Inflammation and Recovery Phases Only (pick only one) The goal for these two phases is to stop your immune system from harming your own tissue, as well as heal enough to achieve optimal health (homeostasis).These do not have to be long-term. SPECIALIZED PRO-RESOLVING MEDIATORS (SPMs) This antinflammatory agent is naturally occurring in fish oil in small amounts, but you'd have to take a ton of fish oil to get what is provided in a therapeutic dose of SPM supplement.

Dosage: 2g - 4g for adults; 1g - 2g for children (note this is grams, not milligrams). CURCUMIN Not recommended for anyone who has GERD, salicylate intolerance, or is overtly acidic. Dosage: 1000mg for adults; 250mg for children. BROMELAIN Do not use if you have pineapple intolerance. Dosage: 600mg - 2400 mg for adults; 200mg - 800mg for children.  Supplements for Sleep and Adrenal Support Getting at least 6-8 hours of sleep daily and minimizing stress is crucial for a properly functioning immune system. If you need extra assistance beyond the aforementioned:

MELATONIN (see above)  RHODIOLA ROSEA For adrenal and mood support. Dosage: 100mg - 200 mg for adults and teens; not recommended for children. VALERIAN ROOT AND/OR L-THEANINE For extra sleep assistance if melatonin is not enough. None of these should be used if taking sleep medication.

Dosage varies widely depending upon brand and source. Lifestyle SLEEP Healthy sleep promotes immune response that supports anti-viral immune response. Disordered sleep also promotes inflammation. STRESS Stress is inherently inflammatory. The immune suppressive effects of the stress hormone cortisol are well known. Stress management and targeted nutrients such as magnesium are critical. Use a stress management therapy that is right for you, be it something as simple as deep breathing exercises, or as intense as transcendental meditation.  EXERCISE AND MOVEMENT The key is not too much and not too little. It is also essential to move around, even if you just get up every 20 minutes or so. To decrease inflammation, the right exercise intensity is critical with moderate levels effective at lowering inflammatory markers, while overtly intense exercise does not. ADJUNCTIVE PREVENTIVE AND TREATMENT THERAPIES

• Far Infrared Sauna Therapy (if you have at home);

• Balance Body Structure With Chiropractic;

• Acupuncture and acupressure;

• Humidify Your Domicile - Viruses love dry conditions, which is a reason why it is bad in fall and winter. Keep your home at 25-35% humidity.

CONCLUSION We have and will continue to successfully live with the myriad viruses that constantly mutate around us. The best way we can lessen the adverse effects when exposed is to take better care of ourselves and our families. You now have the most up-to-date knowledge to do so.