Dr. Aron’s Daily Routine for Immune Health in Uncertain Times

 

Note: Right now there are no specific therapies—pharmaceutical or nutraceutical—that are proven to cure or treat the SARS-CoV2 or COVID-19 directly. None of this is intended to be interpreted as medical advice and is for your solely for your educational enjoyment. Your mileage may vary based on your your individual needs and circumstances.

 

If you are scared, feeling a little in shock…you are not alone.

Even when times are good, health is never guaranteed.

Now, health and well-being is on the top of our minds more than ever…but it is not the time to let fear completely blind us to what really matters.

I have been asking myself, “What is the one thing that will maximize my health and minimize my risk for illness and the need for extreme medical interventions today and in the future?”

I found that the ONE thing that I can control is a routine–a strategy that I can do day-in and day-out without fail.

This routine is what I have found works for me…and it could work for you.

It is based on my naturopathic medical training, clinical experience, and recent scientific research…and I hope it inspires you to come up with a routine that works for you.

My goal is to check as many boxes in this routine every day because it is in the consistency, not just the intensity, in which the magic happens. 

This routine can be 30 minutes on a really busy day or 3 hours on weekends.

You have permission to start with the TINIEST change first…but do it every day.

You have permission to experiment and mess it up…but look for ways to improve by even just 1%.

You have permission to feel uncomfortable or even a little scared to start…but do it anyway.

I hope you will get some inspiration from my 10 years invested, hundreds of thousands of dollars invested, and neurotic search for how to get better…so you don't have to.

The biggest irony in medicine is that we have invested tremendous amounts in “innovation” only to come full circle and fully accept that the power to be healthy is already in each of us!

I understand if that last statement seems…far fetched…but on some intuitive level you probably understand this.

 

Why is now the time to focus on a healthy immune system?

We have clear data that shows that those who are most at risk of any viral illness are those who have compromised immunity and pre-existing conditions, which is not limited to those of any particular age.

One report from Italy showed that 99% of those who have died from COVID-19 had at least 1 pre-existing condition that suppressed their immunity…

In America there are more people than we realize have pre-existing conditions, and this is what makes me the most nervous:

  • 19% or about 29 million people have diabetes. More are pre-diabetic.
  • 99 million Americans are overweight—70 million are considered obese
  • 18.2 million adults 20 and older have coronary artery disease

The collective state of our health, or lack of health, has created a perfect breeding ground for a novel viral pandemic to wreak havoc on the vulnerable and overwhelm our medical systems.

So what is the good news?

We understand what it takes to be healthy.

“Lack of evidence” is no longer an excuse.

“No time” is no longer an excuse.

“I didn’t know” is no longer an excuse.

I know and believe we can move more people out of the “vulnerable” category.

Getting healthy and staying healthy is more important now more than ever for you, your family, and those on the front lines.

If you commit to taking care of yourself, the more likely your family and friends will notice and emulate you.

The most exciting part is that we do not have to know exactly how the immune system works to start doing the simple things in our daily lives to support a healthy, happy immune system.

But…if you are curious…

A few Google searches will take you down the rabbit hole of scholarly articles and scientific journals that will show you that the foundation for immune function are nutrition, sleep, movement, mindset, and light. 

Immune System 101

The role of our immune system is to protect us from environmental threats and help us build immunity in case we see a particular threat again.

Our immune system responds and creates inflammation as a protective measure to all perceived threats.

Let me repeat…all perceived threats create an immune response.

The immune system creates an inflammatory response when you smoke a cigarette, fly across time zones, eat junk food, go through divorce, twist your ankle, have pollen thrown in your face, or are faced with an existential threat—like a pandemic or financial crisis.

What I find over and over again is that each person responds differently to different types of stress.

Maybe you are wondering why can one person drink and smoke and live to 90 years old (although very, very rare) and another smells some perfume and has an asthma attack?

Immune responses can vary in severity based on individual susceptibility, previous exposure, total body burden of stress, intensity, genetics, and environment.

This is why some people experience mild allergies and brain fog to full blown chronic disease like diabetes, autoimmunity, clogged arteries, digestive disease, cancer, or mood disorders.

 

The big takeaways…

The goal is not to “boost” immunity, but to have an immune system that is ready to deal with a threat, respond with the right force and duration, and return to a state of readiness.

We need to reduce the total load on our immune systems, provide them the right nutrition to work well, and we will be ready to respond if and when exposed to a virus, bacteria, or other life stress.

We want to be able to mount an immune response–not too much and not too little–and for just the right amount of time.

You may have heard the term “cytokine storm” recently. This is an overwhelming, uncontrolled inflammatory response that ends up killing a person. 

Cytokines are signalling molecules that the immune system uses to create a response. We experience symptoms as a result.

When your immune system works properly, typically there is an increase in cytokines–running nose, headache, fever, cough, swelling–and the event ideally resolves once the threat is gone.

Suppressed immunity can increase the risk of an immune response becoming a life-threatening response.

Remember: Immune health is metabolic health is physical health is spiritual health is overall health.

 

What are some of the biggest stressors that suppress the immune system?

  • Highly processed foods, sugar, dairy, soda, juices, and oils.
  • Nutrient and mineral deficiencies
  • Negativity – toxic people, doom and gloom news
  • Stress, fear, and panic
  • Excess alcohol and smoking
  • Environmental toxins like pollution, plastics, pesticides
  • Blood sugar and other metabolic imbalances
  • Being sedentary
  • Past trauma

The Daily Routine:

In addition to hygiene (minimize your exposure, keep your distance, and wash your hands, damn it!), I focus my routines based on the five areas I have direct control over.

Like a recipe for your favorite baked treat—if you leave out an important ingredient, the end product does not work out quite right.

You need enough of each, consistently enough for the whole thing to work.

  • Diet and nutrition
  • Light
  • Movement
  • Mindset/Spirit/Stress management
  • Sleep

What kind of results might we expect from working on these five areas?

  • Stabilize blood sugar and balance metabolism
  • Less mental and emotional stress
  • Better sleep and hormone balance
  • Maximize nutrients through diet and whole food supplements
  • Healthier microbiome and mucosal membranes (nose, mouth, lungs, gut)
  • Minimized exposure to environmental toxins and stress
  • Improved function of natural routes of elimination–skin (sweating), lungs (breathing), liver/GI tract (poo), kidneys (pee), and emotions (e.g. journaling, meaningful work, talking it out, art, creativity)

 

1) Diet and Nutrition 

Why: We need the full spectrum of nutrients, more during times of stress, to mount the right immune response. What you put in your mouth directly and indirectly impacts all levels of immunity. The immune cells in the digestive tract make up 70% of your immune system! If the gut is primed for inflammation, the rest of your body will be primed for inflammation. Healthy diet = healthy gut = healthy immune system.

  • Intermittent fasting – My goal is to have at least 12 hours of fasting between my last meal of the day and the first meal the next day. My eating window is roughly 12pm-8pm daily. I eat two main meals a day with minimal snacking (as long as I don’t have snacks around, it’s easier to stick to).
  • Consume immune supportive foods DAILY:
    • Mushrooms (shiitake, maitake, oyster mushrooms)
    • Fermented foods (kimchi, dairy free yogurts with live cultures)
    • Dark berries (Organic blueberries, blackberries) and other lower glycemic fruits (apples, oranges)
    • 8 servings of leafy green vegetables (Broccoli, cabbage, bok choy), root vegetables
    • Essential fatty acids – fish, fish oil, nuts (dry roasted, not roasted in oil), and seeds (chia, flax, sunflower)
    • Really dark chocolate for zinc and magnesium (85-100% cacao)
    • Herbs and spices (garlic, onions, ginger, cayenne powder, black pepper, rosemary, curry…whatever is tasty!)
  • Hydration – I start the day a big cup of filtered water with electrolytes. Drink water throughout the day. About 1/3 of body weight in ounces, more if I sweat a lot. I get a lot of that water from fresh fruits and vegetables, so I don't think we need to be carrying around gallon jugs of water. Another clue–if pee is dark yellow, you probably need more water.


2) Light and the 24 Hour Circadian Rhythm

Why: The cycles of night and day have a HUGE impact on your hormones, metabolism, and health. The largest studies on shift workers (e.g. nurses who work night shifts) have higher rates of cancer, diabetes, and cardiovascular disease. We need light AND darkness to produce optimal amounts of immune supportive hormones–like Vitamin D and melatonin.

  • Daylight – At the very least, I step outside into daylight (even if it is rainy or cloudy) for a few minutes and breathe outdoor air. I also will take a 15-20 minute walking break during the day to get additional daylight during the day. You may also see me standing barefoot on my lawn waving at neighbors as they drive by.
  • Darkness – Avoid excess light at night because it disrupts normal melatonin production. Turn off unnecessary lights, wear my blue light blocking glasses in the evening a few hours before bed time.


3) Movement

Why: Connective tissues (fascia) that runs from head to toe is an “organ” that plays a part in immune surveillance. Being sedentary sends a stress signal to the brain and the immune system. Movement improves lymphatic flow—which is like the sewer system of your body. No movement, stressed body, no lymph flow. Movement also improves mood and cognitive function.

  • Daily movement – This comes in the form of a walk outside, stretching, gym workout, or an at home workout. I mix high intensity days with lower intensity days. In short, move every day, raise your heart rate for at least 20 minutes. Moving every 50 minutes is better than working out for 2 hours then sitting for the next 10 hours
  • Daily hydrotherapy
    • Hot and Cold Contrast Showers – I take a hot shower normally and finish on cold for about 30 seconds—working from feet to thighs (both sides), arms toward the heart (front and back), and finish with clockwise circles on my belly. If I have time, I will repeat hot and cold for 2-3 rounds total. This also gets the blood flowing and reduces risk of colds.

 

4) Mindset and Stress Reduction

Why: The nervous system–the brain, spinal cord, and network of nerves–senses what is going on in the environment. If it PERCEIVES stress, you will feel stress. Good for short spurts for running from a tiger but breaks down the brain, drains excess energy and nutrients, and weakens the immune system.

  • Mindset – I start with my day with my phone in airplane mode for at least 30 minutes (No messages, no email, no bad news–just my own thoughts). I either meditate, listen to a guided meditation, and/or journal what is stuck in my head. I set an intention for the day, acknowledge what I am grateful for.
  • Walks – Walking without a phone outside always helps me feel calm–it also gets me outside, and I can get my light and exercise.
  • Reading – I have books on my nightstand on Audible, and on Kindle. I get to tap into some of the greatest minds in history. I find I am more inspired and have more ideas for solving problems that others have already solved before.
  • Breathe – Throughout the day, I take moments to slow down my breath and check that I am breathing into my belly.
    • Breathe through your nose, into your belly, count 4 seconds in and 4 seconds out. Even better if you can count 7 seconds in and 8 seconds out, but you could feel light headed if you have not practiced breathing this slowly.

 

5) Sleep

Why: Shorter sleep duration increases the risk of infectious illness. One study showed an increase risk of 350% when getting less than 5 hours of sleep over the course of 7 days. In times of stress, you will also feel more stress if you do not sleep.

  • Sleep – The goal is 7-8 hours per night and to sleep by 11pm. The quality of my sleep often depends on how well I stick to the above. Lack of sleep will increase the feelings of stress and anxiety by 30%. Plus, this is when your body and brain reset, detox, and heal.

 

This is a sample of what one routine could look like. I hope that it inspires you to try something new for yourself.