“You can’t control the virus, but you can control the host (that’s you!).”
— Rob Silverman, DC, CNC, author, Inside-Out Health
While these continue to be trying times with the coronavirus pandemic not taking time off for the holidays, there is so much that you can do to create more certainty and control over your personal health outcomes. As you will see, there is no time to waste to get your immune system in optimal fighting shape, especially if you’re already dealing with an autoimmune condition, which is an immune system problem!
The coronavirus, unfortunately, is following a predictable path, surging with cooler weather that is forcing people indoors. Daily cases are rising steeply, in part due to more testing; but hospitalizations are doubling too:
The Silent But Potentially Deadly Threat
Studies show that “silent spreaders,” people who have the coronavirus but haven’t yet developed COVID-19 symptoms, or who may never develop symptoms, may be responsible for half of all COVID-19 cases in the U.S. 1 The implications of silent transmission for the control of COVID-19 outbreaks; What makes this especially worrisome, according to study director, Yale University professor of epidemiology, Alison Galvani, PhD, is that the most infectious time for spreading the virus is in the first five days of contracting the virus, when people feel no signs of the coronavirus and have no fever. Young people, she says, are “disproportionately responsible” for this silent spread. This is understandably a concerning time as families with college students try to plan for the holidays.
This is a time that requires level-headedness, patience, and loads of self-compassion. If we make informed decisions, especially when it comes to matters of life and death, we will likely experience better outcomes for ourselves, our families, and the larger community.
People with Chronic Health Issues at Far Greater Risk
True, most people will survive COVID-19, and the majority of those who get it will experience only mild symptoms. On the other hand, those with chronic disease will face a more dire threat, both in mortality risk and potential long-term health consequences.
People with chronic health conditions such as elevated blood sugar, diabetes, obesity, heart disease, lung, liver or kidney problems, and any of the 150 autoimmune conditions including MS, lupus, RA, Hashimoto’s thyroiditis, celiac, and IBD may be ten times more vulnerable to a severe form of COVID-19 illness, including the dreaded cytokine storm of a runaway immune response which leads to respiratory distress, pneumonia, and even death.
Why I’m Extra Concerned
As a Functional Medicine health coach, I’m personally extra concerned about COVID-19. Why? Because I’ve been in the higher risk group and continue to deal with underlying immune system challenges. In 2010, I beat a 26-year course of MS by finding and removing my triggers and healing my gut. Yet, health is not static. You don’t beat an autoimmune condition and that’s the end of the story. No.
Health takes daily work, proactive maintenance, and a courageous commitment to oneself to stay on the healing and prevention path.
I may be more vulnerable to infection than most, because I have the genes — the latent potential — for MS, along with persistent immune system burdens like chronic Lyme disease, reactivated Epstein Barr Virus (EBV), and ongoing food sensitivities. This means I need to step up my game and do what I can to safeguard my health and protect my loved ones — right now.
If you also struggle with autoimmune issues, you know how important it is to take good care of yourself, especially during times of heightened stress, like the holidays and coronavirus.
How F.I.G.H.T.S.™ Can Help Safeguard Your Health
Immune system experts agree this is a time to help our immune systems function at their peak. We can do this by embracing healthy daily lifestyle choices. While doing research for my bestselling book, Beat Autoimmune, I created a simple way for people to remember the major root cause categories we can control with the abbreviation F.I.G.H.T.S,™ which stands for Food, Infections, Gut health, Hormone balance, Toxins and Stress. It turns out that you help to prevent COVID-19 much in the same way you reverse or prevent autoimmune conditions.
My life’s mission is to help cut through the complexity and help people get back to vibrant health as fast as possible. While it took me more than two decades to completely beat the MS, it doesn’t need to take you a fraction of the time or the money. By the end of this article you will have a number of tools and strategies to be better prepared. My clients, readers, and students are beating autoimmune and are in a much better position to deal with this COVID-19 threat. There is no secret sauce, no mystery to their success. They are following a proven framework that works time and time again. While the framework is simple, it’s not always easy to implement beneficial lifestyle changes.
That’s why I became a Functional Medicine health coach and it’s why I created Beat Autoimmune Academy, a caring online program and super supportive private Facebook community. If you could use guidance, support, ample time to implement healthy habits, plus an uplifting community of women who are on the healing path together, please join the waitlist today. We’ll be opening the doors and starting together in January 2021.
The strategies below focus on COVID-19 prevention, not what to do if you get COVID-19. This is not intended as medical advice. My own MS prevention strategies are specific to my healing journey. You may find many of the same strategies apply to you, but remember that healing is individual.
Start with Food
Food is the number one root cause category of autoimmune conditions. On the flip side, people with autoimmune issues often heal 60% to 100% just by changing what they eat! When you eat inflammatory foods or foods you have developed sensitivities to, your immune system goes on high alert, creating antibodies (missiles) to attack foods (protein molecules) that have breached the gut barrier. When your immune system is distracted by fighting foods, it is not optimized to fight real infections like COVID-19. These are my top 3 immune-strengthening food strategies:
Heal Your Gut
The gut is ground zero for health and disease. It turns out 80% of the immune system is housed right there in the lining of the gut. A leaky gut and imbalanced microbiome are central to the development of autoimmune conditions, and if our immune systems are impaired, they are less able to fight nasty infections like COVID-19. I tend to my gut with these daily strategies:
Any number of infections can trigger autoimmune conditions; and having an autoimmune condition makes you more susceptible to further infections, especially if you’re taking immunosuppressive medication. Excess inflammation — caused by F.I.G.H.T.S.™ factors, and/or an existing autoimmune condition — puts your immune system in overdrive, which weakens immunity. This is what I’m doing to bolster my defenses against COVID-19 and deal with existing stealthy infections:
Just checking in with you. I know this is a lot to take in. By the end of this article you’ll have a number of tools to help you start protecting yourself in just days.
Each of us carries a “toxin bucket” into which go all the potential inflammatory factors — think F.I.G.H.T.S.™ — that enter or are created as byproducts within our bodies. When the bucket overflows, our bodies buckle under the burden, inflammation increases, our guts become leaky, and we become vulnerable to infections like COVID-19 and autoimmunity. We must proactively minimize what comes into our buckets now and reduce what’s already in there. Here are the top things I’m doing to keep my bucket as empty as possible:
Stress expert, Heidi Hanna, PhD, and the author of Stressoholic, describes 3 types of stress: tame, tolerable and toxic. Tame is the mild form you quickly get over, like taking a cold shower or doing something a little out of your comfort zone. Tolerable is the kind you may feel after a job loss, break up, or death of a loved one. You eventually get over it if you have the resources and support. Toxic stress is unrelenting, chronic, and includes buried emotional trauma from childhood. Ongoing stress is toxic and causes mega inflammation throughout the body, keeping your immune system weak. These are the top ways I address stress today:
Balance Your Hormones
Hang in there — almost done! If you’re feeling overwhelmed, I get it. My job is to help you cut through the complexity and get to do-able strategies fast. Hormones are tiny but have a massive impact on your health and immunity. Fortunately hormonal harmony naturally occurs by addressing other F.I.G.H.T.S.™ categories. As you optimize your diet, heal your gut, clear infections, minimize toxins, and address stress, your hormones should naturally fall into line. As I revealed in my book, Beat Autoimmune, I suffered from the 6 biggest hormonal imbalances in America: low vitamin D, low (hypo) thyroid, low DHEA, high estrogen, high insulin, and high cortisol, so continue to take a more assertive approach. These are my top hormone balancing strategies:
Prevent COVID-19 and Beat Autoimmune with F.I.G.H.T.S.™
These are uncertain and unprecedented times for us all. For those of us with underlying health conditions, the risk for worse outcomes with COVID-19 is real. The time to take proactive action to safeguard your health is right now.
All of this information and the situation itself may be overwhelming. It’s lots to take in and a lot to digest. My hope is that you remember to employ some of my favorite stress-melting strategies, like 10 slow, deep belly breaths, in through the nose, and out through the nose.
Once you feel centered, consider using F.I.G.H.T.S. as a simple framework to help you get organized. Your specific strategies will likely look different than mine. And whether you address each category one at a time or all at once, doesn’t matter, as long as you get going. You will feel more empowered the moment you decide to take proactive steps to safeguard your health.
This is arguably one of the best times to prioritize your health and I invite you to use this time wisely and make your selfcare a priority. As you see positive results, you’ll find the motivation to try more until you’re living the life you deserve, one of vibrant health and wellbeing.
When you implement solid strategies to get your immune system in good fighting shape, you’ll also be protecting your loved ones and the broader community. As Chris Cuomo, CNN news anchor who personally recovered from COVID-19 says, “The cure is in the collective.”
Stay safe, stay connected, and take extra good care!
p.s. Want to make 2021 your healthiest year yet? Check out and join the waitlist now for Beat Autoimmune Academy. Doors will open for new members in January. We can’t wait to welcome you into our safe and caring private community of committed health seekers!
You can do it. I can help. Let’s do this together!
Photo credit: Allef Vinicius