Things to do
So, what can we do to help our immune system to mount an appropriate intense and successful immune response?
Nutrition
On the 12 March 2020, this “Working Paper” was published with COVID-19 at front of mind for the 4 authors from universities in Europe and New Zealand:
The paper has detailed recommendations, and observes that “Public health practices, such as vaccinations and hygiene measures, are important measures that help limit the spread and impact of infections, including against acute respiratory viruses. However, the present situation with COVID-19 and the annual morbidity and mortality figures for respiratory infections overall make it clear that these practices alone are not sufficient. New strains of influenza continuously emerge, necessitating development of new vaccines with varying efficacy, and outbreaks of novel viruses can be enormously difficult to contain. As such, additional safe, effective, and cost-effective strategies are needed to support the immune system, and further protect individuals and populations from harm.”
The abstract says:
“A wealth of mechanistic and clinical data show that vitamins, including vitamins A, B6, B12, C, D, E, and folate; trace elements, including zinc, iron, selenium, magnesium, and copper; and the omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid play important and complementary roles in supporting the immune system. Inadequate intake and status of these nutrients are widespread, leading to a decrease in resistance to infections and as a consequence an increase in disease burden. Against this background the following conclusions are made:
1) Supplementation with the above micronutrients and omega-3 fatty acids is a safe, effective, and low-cost strategy to help support optimal immune function;
2) Supplementation above the Recommended Dietary Allowance, but within recommended upper safety limits, for specific nutrients such as vitamins C and D is warranted; and
3) Public health officials are encouraged to include nutritional strategies in their recommendations to improve public health.”
Melatonin and Vitamin C
The researchers’ advice focuses on protecting the respiratory tract, and mentions Vitamin C, but doesn’t cover Melatonin. However, the impressive article “COVID-19, Pneumonia & Inflammasomes - The Melatonin Connection” does … in detail.
Support for this can be found in an AI-based study to repurpose existing drugs to shorten widespread availability delay.
“The antioxidant effect of melatonin makes it a putative candidate drug to relieve patients’ clinical symptoms in antiviral treatment, even though melatonin cannot eradicate or even curb the viral replication or transcription. In addition, the application of melatonin may prolong patients’ survival time, which may provide a chance for patients’ immune systems to recover and eventually eradicate the virus.”
Essentially it outs Public Enemy No 1: the still mysterious protein NLRP3 Inflammasome. Forget exploring Mars - we need to learn more about NLRP3 as it plays a pivotal role in many more diseases than just COVID-19, such as obesity and ageing.
Inflammasome icon(s)
from BioRender.com
(See:
- Could an NLRP3 inhibitor be the one drug to conquer common diseases?
- Molecular 'switch' reverses chronic inflammation and aging.)
The Melatonin article recommends consumption of Melatonin and Vitamin C supplements, and suggests that another reason children do better than adults with COVID-19, is that they have considerably more Melatonin than their elders as it declines with age.
Unfortunately, Melatonin in supplement form is only available via a doctor’s script in Australia. Foods such as eggs, fish and nuts are the best natural sources, along with some kinds of mushrooms, cereals and germinated legumes or seeds. Certain foods facilitate the creation of Melatonin such as those high in Tryptophan, Magnesium, Calcium and Vitamin B6,
Should you get COVID-19 it would be wise to speak to your doctor about the supplement form. Melatonin and Vitamin C “can reduce COVID-19 virulence by inhibiting NLRP3 inflammasomes to stop the perpetuation of cytokine storms”, according to the Melatonin article.
BTW, it also mentions that “use of selenium during COVID-19 infections therefore, can be problematic … (as it risks) elevating COVID-19 infection and developing severe or even fatal disease complications.” It seems to be suggesting that those on medication for cardiovascular diseases, hypertension and diabetes might be on medication that has a negative impact on COVID-19, and that selenium will compound it. A plus is the Australian grown foods lack selenium.
Resolvins
While there is research supporting the individual benefits of aspirin and Omega-3 (found in oily fish), it is their combination that is “magic” in resolving inflammation by deactivating the NLRP3 inflammosome. They come together naturally in the Mediterranean Diet which is one explanation as to why it is THE recommended diet. Interestingly, the vegetables in that diet, along with berries and nuts are also high in salicylate acid (aspirin).
There is probably a Nobel Prize in Medicine down the road for Dr Charles Serhan and his team of Brigham and Women's Hospital and Harvard Medical School for his pioneering work on resolving inflammation.
“Resolvins: How Aspirin And Omega-3 Fatty Acids Work Together To Fight Inflammation”
The paper, “The Care for Critically Ill Patients With COVID-19” published on the JAMA Network on 11 March 2020, states: “The most documented reason for requiring intensive care has been respiratory support, of which two-thirds of patients have met criteria for acute respiratory distress syndrome (ARDS)”
That fact makes a 2016 article relevant to COVID-19: “Combination of aspirin with essential fatty acids is superior to aspirin alone to prevent or ameliorate sepsis or ARDS”
As the German study points out, “… increasing evidence indicates that resolution of an acute inflammatory response, considered an active process, is the ideal outcome that leads to tissue restoration and organ function”
Fish
Eating oily fish, rather than taking supplements, offers a greater nutritional benefit. Fish eaten with vegetables, fruit and nuts and other nutrients and other compounds found in the Mediterranean Diet such as Melatonin, Vitamins C and D cultivate a healthy gut microbiome. It also means you will eat less Omega-6 which otherwise negates the Omega-3 benefits.
Keep in mind that the aspirin should be taken in a very low dose as it’s best used to trigger the Omega-3 to produce more anti-inflammatory Resolvins and other specialised inflammation resolving mediators. Appropriate dosing would be 25mg per day, or a quarter of a “kids dose”.
Thus, while the Mediterranean Diet will build your immune system over time, low dose aspirin and quality Omega-3 supplements, will provide an immediate boost now.
Exercise
But wait, there is more we can do to boost our COVID-19 defences that is not well known. The message from title reporting on research at Bath University, is simple: “Research debunks ‘myth’ that strenuous exercise suppresses the immune system”.
They claim that our immune cells in the bloodstream can be increased 10-fold when exercising. After exercise, “they move to other sites in the body that are more likely to become infected, such as the lungs.”
Their advice from 2018 is even more pertinent today: “ .. . although a strenuous exercise bout itself will not increase the likelihood of catching an infection, other factors might. First, attending any event where there is a large gathering of people, increases your chance of infection. Second, public transport, particularly airline travel over long distances, where sleep is disrupted, may also increase your infection risk. Other factors, like eating an inadequate diet, getting cold and wet, and psychological stress, have all been linked to a greater chance of developing infections.”
Exercise also unlocks the benefits of a good diet, such as a pillar of the Mediterrean Diet, Extra Virgin Olive Oil, and reduces high blood pressure which is another COVID-19 vulnerability, possibly via treatment.
Forest Bathing
Exercising outdoors in the bush, will convey even more benefits to reduce stress, and boost your Natural Killer Cells and Vitamin D. At least two North American companies are working on medicines to increase your Natural Killer Cells to defeat COVID-19, but you need not wait. According to the paper, “Effect of forest bathing trips on human immune function”,
“A forest bathing trip involves visiting a forest for relaxation and recreation while breathing in volatile substances, called phytoncides (wood essential oils), which are antimicrobial volatile organic compounds derived from trees.” The boost in your immune systems can last up to a month. Sunshine is also the best source of Vitamin D.
Loneliness & Stress
“If you are chronically stressed and chronically secreting cortisol, your cells become immune to it and you’ll have this chronic inflammation. This puts you at risk of having more upper respiratory complications and that’s really what we’re scared about in this current epidemic “, according to Dr Chris Fagundes of RIce University.
“Overall, the studies indicate that these practices are associated with a down regulation of nuclear factor kappa B pathway; this is the opposite of the effects of chronic stress on gene expression and suggests that Mind Body Intervention practices may lead to a reduced risk of inflammation-related diseases”.
Yoga, Meditation, Tai Chi and Qi Gong all help with stress. You can help others with isolation, and check on their welfare remotely without them having to be tech-savvy with the free Presence from People Power Co. It runs on old smart phones and tablets.
Sleep
Exercise improves your sleep which is critical to your COVID-19 defences according to this News Corp article: “Coronavirus: Expert reveals how to boost your immunity”
It suggests “that poor sleep is the main factor when someone gets sick – more than age, stress level, race and income” as “individuals are four times more likely to contract a virus after five or six hours sleep rather than seven”. No doubt Melatonin plays a part.
Soap
Again, the best COVID-19 defences are readily accessible and affordable including the advice to wash your hands with soap and water; it’s better than hand sanitiser. The Guardian provides a very useful article written by an expert: 'The science of soap – here’s how it kills the coronavirus”
Conclusion
So there are numerous ways that you can fortify your COVID-19 prevention and management plan. Don’t let the recent discovery of Resolvins prevent you from adding them to your defences. A lack of public awareness and media coverage should not deter you from their benefits.
In fact, two years ago, one doctor suggested that evangelising them was a waste of time as there is “no money in aspirin and fish oil”. There is also no serious money to be made with the Mediterranean Diet, exercise, bush walks, sleep and soap. They are relatively easy, accessible and affordable for people to embrace, and can scale.
The rapid release of inflammation-related research papers such as the German study above suggest that with COVID-19 there is more we can/should do.
But what we can’t do is wait for the traditional $20M clinical trial before acting to reduce the number of ARDS-related deaths caused by COVID-19. There is too little time, and lots at stake.
Yes, there may be some allergy and other risks associated with aspirin, it’s natural equivalent salicylate acid, nuts, and even fish. Aspirin concerns also include bleeding and reduced bone density with long term use. However, the aspirin dose suggested for triggering Resolvins etc is very low being less than 1/12 of a full adult dose, and hopefully only needed for a matter months, to achieve a positive outcome.
As ever, life-style options are our best foundation for long life protection. Through the rapid advances in medical science we are seeing thanks to AI and the internet, we now also know why they were always good for us.