covid Archives - Center for Holistic Medicine

Don’t look now, folks, but cold and flu season is right around the corner. As the weather gets colder and more people start spending time indoors, our chances of getting sick increase. Plus, with the ongoing risk of Covid, now is the perfect time to review the best ways for keeping your immune system in top shape.

Although our immune system is complex and there is no silver bullet that can prevent you from getting sick, Jennifer Eisenstein, a family nurse practitioner at the Center for Holistic Medicine, says there adopting good lifestyle habits can make a big difference in helping you to ward off viruses.

“It is very possible to build your immune system and keep yourself healthy during these pandemic times,” she says.

Here are six key things that can help support your immune system, and help you stay healthy all year long:

Take Care of Your Gut
Dr. Kelsie Lazzell, a functional medicine doctor of chiropractic and naturopathy at the Center for Holistic Medicine, says immune system health starts in the gut. “Eighty percent of your immune system lives there,” Lazzell says. “If you’re dealing with constipation, diarrhea, bloating, abdominal pain or poor food breakdown/absorption, then your immune system is suffering.”

You can also restore your gut health by eating foods that add more fiber and water. Eating foods that contain natural probiotics, like yogurt, kefir, sauerkraut, miso and kombucha, can also help support the good bacteria that live in your gut, which you need for good digestion as well as overall health. Or Eisenstein says you can take a daily probiotic to keep the bacteria in your gut in balance.
Drain Your Lymph Nodes
Your lymph nodes are part of your body’s built-in waste system — they filter lymph fluid, which contains liquid and waste from the body. And Lazzell says continually finding ways to drain your lymph nodes is an important part of supporting immune health.

One way to do that is by doing contrast hydrotherapy, which is exposing yourself to hot and cold water. She recommends taking a shower and standing in the hot water for one minute and then switching back to cold water for 30 seconds, using as hot and cold of water as you can tolerate.

“This is great to do on a regular basis in the shower and can be very beneficial during times of sickness or feeling under the weather,” Lazzell says. She says that switching back and forth three times can ramp up your lymphatic drainage thus promoting elimination of any bugs/infection that your immune system is trying to clear.
Get Enough Vitamin D
“Vitamin D is key for countless processes in the body, including gut healing, thyroid function, and immune support,” Lazzell says. We typically get our vitamin D from the sun, so it’s not surprising that when the days get shorter and we don’t get as much exposure to sunlight, our vitamin D levels drop and we’re more likely to get sick.

To increase your vitamin D levels, you can either take a vitamin D supplement, or Lazzell recommends taking a cod liver oil supplement, which is high in vitamin D as well as vitamins A, E and K and also has anti-inflammatory effects from the omega fatty acids.

However, before you start taking any vitamin D supplements, it’s a good idea to get your vitamin D levels checked to determine your necessary dose.
Get Plenty of Sleep
Getting lots of rest is one of the best ways to keep your immune system strong and stay healthy. According to the Mayo Clinic, when you don’t get enough sleep, your body produces less infection-fighting antibodies and cells as well as fewer cytokines, a type of protein that helps fight off infections and reduce inflammation.

“Sleep is essential for repairing and restoring. While we sleep, we repair tissue damage, rebuild bones, and synthesize proteins — all of which are essential for proper immune function. If you’re not getting seven to nine hours of restful sleep nightly, your immune system is suffering as the result,” Lazzell says.
Eat the Rainbow
There’s a reason that your mom always told you to eat your vegetables. It’s because a high intake of fruits and vegetables not only provides you with the vitamins and minerals you need (including the all-important vitamin C), but it also increases your intake of antioxidants, which are another key component of having a healthy immune system. Antioxidants help prevent damage to the immune cells themselves, which help fight off viruses and infections. Lazzell recommends “eating the rainbow,” meaning eating lots of fruits and vegetables in a variety of colors.

“We hear this all the time because it’s true: Food should be our first line of defense, with supplements being secondary when our diet fails to meet all the nutritional demands our body requires. Short term immune support when exposed to something is warranted, but the best way to prevent infection is a healthy foundation,” Lazzell says.

Patricia DeAngelis, a functional medicine nurse practitioner at the Center for Holistic Medicine says you should try to eat five servings of vegetables and two servings of fruit per day to give your body the nutrients it needs to suport your imune system. “A robust salad or vegetable dish can satisfy several servings for the day,” she says.

However, if you find that you’re not eating the recommended amount of fruits and vegetables a day, Eisenstein says you should take a daily multivitamin. “Multivitamins give you the daily supplemented needs that can’t be attained through fruits and vegetables, because people usually do not eat enough of them to get the nutrients they need,” she says.
Exercise
Did you know that exercising not only helps burn calories but it can also keep you healthy? Physical activity helps flush bacteria out of your lungs and airways and also boosts your white blood cell count, which helps fight off infections. Plus, exercise helps reduce your stress hormones, which can also boost your immune system. The Department of Health and Human Services recommends you do at least 150 minutes of moderate aerobic activity a week.

“Even light perspiration for 20 minutes a day is a benefit to support your immune system,” DeAngelis says. “A light sweat can be achieved in different ways such as marching in place or going for a brisk walk outdoors.”

However, if you actually feel a cold coming on, you might want to reduce the intensity of your workout. According to the Mayo Clinic, it’s fine to exercise when you have a cold as long as your symptoms are all “above the neck” (i.e. runny nose, nasal congestion, minor sore throat). However, if your symptoms are “below the neck” (i.e. chest congestion, cough, upset stomach) or if you have a fever, you should rest until you feel better.

If you fret about the ability of your immune system to fight off all the nasty bugs out there, don’t worry! As you can see, there are lots of actions you can take to feel better.

Make an appointment with one of our practitioners today!

Jennifer Eisenstein, Family Nurse Practitioner
Treats sick children and adults
Dr. Kelsie Lazzell, Doctor of Chiropractic & Naturopathic Practitioner
Functional medicine for children and adults
Patricia DeAngelis, Family Nurse Practitioner
Functional medicine for children and adults

It’s been one year since the pandemic first began, and for many people, it has been a year of isolation, loneliness and grief. The experience has been especially hard on those who live alone, leading to increased feelings of depression, anxiety and hopelessness.

Although vaccines are on the horizon, for now, the CDC is still recommending that people avoid close contact with others, except when both parties have been vaccinated, meaning that many people could continue to be dealing with the mental health ramifications of Covid for months to come.

Isroel Feiler, a therapist at the Center for Holistic Medicine, says often, when people start experiencing anxiety and depression, they don’t know how to feel better. “The solution becomes more difficult because they can’t even think straight,” he says.

Carol Gore, LCSW, a therapist at the Center for Holistic Medicine, says one of the most important things to realize when it comes to mental health is that it’s usually not going to get better on its own. You have to actually do something different if you want to feel different.

“Doing something different is difficult. But taking one little behavioral step to do something different can be freeing,” she says. “People tend to think globally and catastrophically, but just taking the next small step can become empowering because it’s doable.”

So if you’re struggling with anxiety and depression due to the pandemic, here are 10 steps you can try:

Make Phone Calls
“One of the antidotes to mental health issues is connecting with other people,” says Isroel Feiler, a mental health counselor at the Center for Holistic Medicine. That’s why it’s important to reach out to friends and family members and be honest about how you’re feeling. “Don’t try to conquer this yourself,” he says.
Talk With a Therapist
If you’re experiencing anxiety and depression for the first time, it may seem scary and unfamiliar to reach out to a therapist. But having a loving, compassionate person who can listen to your struggles can make a world of difference. “A therapist is another human being who understands the situation and can help you think through your own thoughts,” Feiler says. And often, just by verbalizing your own thoughts, you are able to get some perspective on them.
Meet Up with Friends
Although we still need to be cautious around others, that doesn’t mean we have to be alone all of the time. Soula Souflakis, LCPC, a therapist at the Center for Holistic Medicine, says it’s important to get creative to find ways to connect with others. “The CDC encourages us to social distance. It does not say to emotionally distance yourself,” she says. “Individuals can still do drive-bys, for example, or go for walks, or FaceTime with loved ones. Social distancing does not mean socially isolating yourself.”
Practice Breathing
If you’re struggling with racing thoughts, one of the easiest ways to feel more centered is to practice breathing techniques or meditation. Carol Gore teaches a breathing technique which involves having the individual focus on the space in between their nostrils, gently inhaling and feeling the cool air, then gently exhaling feeling the warmer air. “Repeating this breathing cycle for a very brief period of time is manageable and also effective,” she says. “I have them rank their stress level prior to the breathing and then after, as it gives them feedback as to whether or not the exercise helps them.”

Souflakis suggests trying slow, diaphragmatic breathing, which sends a direct neural pathway into the brain telling it to slow down. “Your fight, flight, and freeze response is not as stimulated when your breathing is controlled,” she says.
Have Fun
Feiler says often people think that if they can’t have life exactly the way they planned it, then they can’t be happy. But he says when you can learn to experience joy in the moment – by being silly, eating ice cream or listening to your favorite song — your entire outlook can shift. “Small happiness is also happiness,” he says.

Carol Gore agrees. “Three times a day, do something that’s uplifting: call a friend, bake banana bread, play outside. Whatever feels good,” she says.
Go Outside
You might not think that taking a walk outside would do much to relieve anxiety and depression, but Feiler says a little fresh air can do wonders. “It’s important that we connect with nature. Nature is alive and the world is alive, and when we connect with that, it helps,” he says.
Connect With Your Spiritual Side
Carol Gore says connecting to your spiritual beliefs will also help you feel more grounded and less anxious and depressed. “I recommend that people pray. If you have a connection to God or the universe or the divine, practice talking to God in your own words,” she says.

You can also attend either in-person or virtual meetings of religious organizations, or you can take part in the Center for Holistic Medicine’s virtual discussion group, held every other Tuesday, where Dr. Jerry Gore, MD, clinical director of the Center for Holistic Medicine, talks with the participants about personal prayer techniques and finding your purpose in life.

Dr. Gore can also talk with you about your spiritual practices during individual sessions as well, including discussing breathing and meditation techniques and how to apply philosophies of spiritual traditions to your life.
Limit How Much You Watch the News
“Whatever you put into your brain is what you’re going to get out,” Feiler says. “So if you watch the news and put in fear and anxiety, you’re going to get back fear and anxiety.”

Carol Gore agrees. “If someone turns on the news, that’s going to heighten the fear. And if they watch it all day long, it makes it worse,” she says.
Think Positive Thoughts
“Another thing I suggest is positive self-talk,” says Carol Gore. “Just check in with yourself, notice your worried and negative thoughts, and work on replacing those with more positive thoughts.”
Schedule Self-Care
Carol Gore says if you want to start feeling better, you have to make a concerted effort to make some of these changes, and one of the best ways is to pick a few of the actions mentioned above and put them into your schedule. For example, you can set a timer on your phone to practice breathing three times a day, or you can schedule five minutes of joy a day, or set up a plan to go on a walk with a friend every week. “Actively build into your life a structure for uplifting your feelings,” she says.

If you’re like many people, you’re probably ready for the Covid-19 pandemic to be over. After nearly a year of social distancing, hand washing and mask wearing, many of us are eager to get back to normal life.

Unfortunately, even though more and more people are getting vaccinated every day, new, more contagious variants of the virus are spreading quickly, meaning that many more people could become infected in the next few months before they are able to receive a vaccination.

So what can you do to protect yourself? In addition to continuing to wear a mask and socially distance, Dr. Kelsie Lazzell, DC, DN, a functional medicine practitioner at the Center for Holistic Medicine, says there are also dietary and lifestyle choices you can make that can help support your body’s immune system, which may make you less susceptible to getting sick.

And, if you do get Covid, Dr. Lazzell says there are things you can do that may help your body fight off the virus, and to support your body after the illness to regain your energy and strength.

Here are some of Dr. Lazzell’s top tips for Covid health:

IMMUNE SUPPORT TIPS
Although there is no way to completely prevent getting Covid-19, there are steps you can take to support your immune system, which can make your body less susceptible to getting sick.

Eat a Mediterranean Diet
A Mediterranean diet is one that consists mainly of vegetables, fruits, beans, fish, protein, quality fats (such as olive oil or avocados), and complex carbohydrates. It does not generally include dairy, sugar or trans fats. This type of diet can help you reduce inflammation and boost your immunity.
Take a Vitamin D Supplement
Studies have shown that people who are Vitamin D deficient are more likely to get Covid-19, and also more likely to die from the disease. The best way to get vitamin D is to spend 30 minutes a day in the sunlight, but since we’re living in the Midwest in the wintertime, most likely you’ll need to take a vitamin D supplement. For proper dosage levels, consult with your healthcare provider.
Take Supplements to Reduce Inflammation
The goal of your immune system is to fight off foreign invaders, such as bacteria, viruses or our own damaged cells, also called inflammation. And the more inflammation you have in your body, the weaker your immune system will be overall, because your body can’t fight off too many things at one time. That’s why it’s a good idea to reduce as much inflammation as you can, so your body will be well equipped to fight off the Covid-19 virus if it enters your body.

Some supplements Dr. Lazzell recommends you can take to reduce inflammation include low dose melatonin, bioflavonoids like quercetin and green tea extract (two to three cups of green tea daily), turmeric, and vitamin A and C.
Reduce Your Stress
Did you know that your stress level also plays a huge part in how your immune system functions? When your body is under stress, your body releases cortisol, which suppresses the effectiveness of your immune system. “It’s important to maintain an active stress reduction routine,” Dr. Lazzell says. To reduce your stress, try breathing, meditation, or turning off the news. Dr. Lazzell also offers acupuncture for stress and anxiety reduction.

Dr. Lazzell also suggests trying a magnesium bath, because magnesium is a nutrient that is used in almost every cellular function in the body and is also one that many people are deficient in. To make a magnesium bath, simply add two cups of magnesium flakes, one cup of Epsom salt, half a box of aluminum-free baking soda, and one tablespoon of Himalayan sea salt to your bath water one to two times a week.
Treat Underlying Dysfunctions
When your body is fighting other underlying conditions, it can be hard for your body to have enough energy left to be able to fight off outside viruses. So if you’re suffering from gut dysfunction, heavy metal toxicity, metabolic syndrome or other underlying issues, you may want to see a healthcare practitioner to treat those conditions to keep your body as healthy as possible.

HEALTH TIPS DURING COVID

Take Higher Doses of Supplements Above
One of the unique aspects of Covid-19 is that once you’re infected, your immune system can go into overdrive, also called a cytokine storm. So once you have been infected, Dr. Lazzell says the goal is to dampen the immune response to prevent that cytokine storm. Dr. Lazzell says the best way to do that is to increase the dosage of the same supplements listed above: vitamin D, melatonin, vitamin A, vitamin C, and quercetin.
Take NAC
Because Covid-19 typically attacks the lungs, Dr. Lazzell also recommends taking NAC, which is a precursor to glutathione, the main antioxidant that can improve function in the liver and lungs.
Take Prebiotics and Probiotics
Another important way to support your health while you’re fighting Covid-19 is to make sure you have good gut health, because your gut flora comprises about 75% of your immune system. To do that, Dr. Lazzell suggests taking prebiotics and probiotics.

HEALTH TIPS FOR POST-COVID FATIGUE SUPPORT

Eat Low Glycemic Foods
After you recover from Covid, it’s important to maintain a healthy lifestyle that will help boost your energy. Dr. Lazzell suggests eating low glycemic foods; clean, quality proteins; and quality fats and avoid processed foods.
Take Supplements for Mitochondrial Support
Mitochondria — known as the powerhouses of our cells — help turn the energy we get from food into energy that our cells can use. Because people typically struggle with low energy after fighting Covid, supporting our mitochrondria is important in helping boosting energy levels. Lazzell suggests taking supplements such as NAC, CoQ10 and NAD, as well as supplements that
Supplements to Re-Activate Your Immune System
After suppressing your immune system during your bout with Covid, when you enter in the recovery phase it’s time to activate your immune system again. “Medicinal mushrooms are excellent here,” Dr. Lazzell says.
IV Therapy
Sometimes, getting vitamins injected directly into your body is the fastest and most effective way to get them into your blood stream. Dr. Lazzell suggests getting supplements like vitamin C, glutathione, and NAC through an IV, which you can get administered either at an outpatient clinic or at home from an at-home care provider.
Continue to Keep Stress Low
As you build up your immune system again, Dr. Lazzell says you should continue to manage your stress levels, because again, when your stress levels are elevated, it can dampen your immune system. So keep up your self-care routine of breathing, meditation, baths and anything else that keeps you calm and relaxed.

Make an appointment with Dr. Kelsie Lazzell today!

Tag: covid

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