Antimicrobials

In the third and final installment of this series, I will be going over some safe and effective options for utilizing antimicrobials to protect ourselves against viruses and other infections, WITHOUT disrupting our innate immune response.

Simply put, an “antimicrobial” is an agent that kills microorganisms, or inhibits their growth, including bacteria, viruses, fungi, and yeast. Included in the category of antimicrobials are prescription antibiotics, Povidone-iodine, hydrogen peroxide, and bleach, as well as some natural products such as oregano oil, colloidal silver, garlic, ginger, grapefruit seed, manuka honey, and others.     

As I explained in Part 1 of this series, the human body is a walking, talking ecosystem of microorganisms, and this ecosystem is more diverse than the Amazon rainforest. All of these bacteria, yeast, fungi, and other organisms exist in a delicate balance within our system, and all have important roles to play. One of their primary functions is supporting our immune system.

Essentially, when we over-utilize – or misuse – antimicrobials in an effort to kill off harmful pathogens, it is something akin to carpet-bombing an entire metropolis in hopes of targeting one terrorist. Needless to say, this often does more harm than good. As with anything, the decision to use antimicrobials is a risk vs. reward situation. If you have good reason to believe you have come in contact with a dangerous pathogen, have an infection brewing somewhere in your body, or are around or caring for others who are sick, these are all situations which may warrant the (appropriate) use of antimicrobials. Just using them out of baseless fear, however, is likely to do more damage than it’s worth.

Too often, I see clients or customers blindly following the advice of YouTube “doctors” or other social media “experts” (most of whom have little-to-no qualifications in virology or even health care, nor validated evidence or credible research to cite), and engaging in risky trends such as gargling with, or even ingesting Povidone-Iodine or bleach, or spending hundreds of dollars on a laundry list of supplements designed to forcibly detoxify or sterilize the body, all of which can be extremely dangerous.  

For starters, too much iodine can harm the body, particularly the thyroid. Iodine is an essential mineral, and we do need it in trace amounts, but overdosing can cause goiter, glandular inflammation, and in some cases, thyroid cancer. People with an underactive thyroid, or those on a vegan diet, may choose to supplement with kelp, or other natural iodine sources, but those with healthy thyroid function should be careful with these supplements. Povidone-Iodine solutions sold in pharmacies are a different thing entirely, designed to treat cuts and scrapes by killing bacteria. They are not intended to be gargled with, or ingested, and they do not work against viruses.

In regards to hydrogen peroxide, FOOD-GRADE hydrogen peroxide certainly has its uses as a mouthwash, fruit-and-veggie wash, toothbrush cleaner, or household antiseptic. In concentrations up to 3%, it has been reasonably hypothesized* to effectively inactivate viral strains on inanimate surfaces, or in the oral/nasal mucosa. This research has yet to be validated by controlled trials, however, and there is absolutely no scientific basis for ingesting larger dosages or stronger concentrations. In fact, either the direct consumption or inhalation of hydrogen peroxide (i.e. via a nebulizer) can produce symptoms of toxicity, such as nausea, vomiting, dizziness, headaches, and shortness of breath. In short: Just. Don’t.

By contrast, some natural antimicrobials are perfectly safe to ingest at appropriate dosages, but should still not be used daily for prolonged periods of time, as doing so could damage that internal rainforest of microbes that I mentioned earlier.

Oregano or grapefruit seed oil, for instance, both have a long history of being used very effectively against bacteria, parasites, viruses, and other organisms, with little-to-no risk of toxicity. Similarly, manuka honey (a type of strong medicinal honey from New Zealand bees that harvest from the tea tree plant) has been shown to be as effective as some antibiotics in fighting certain infections, with fewer risks and side effects.  

Because formulas and concentrations vary from one brand to another, I recommend following (and not exceeding) the dosage instructions on the packaging for all of these products, and using them for a maximum of two weeks at a time (or until you are feeling better). Higher or more prolonged dosages should be supervised by a qualified health care practitioner, and ALL use should ideally be accompanied by a good probiotic supplement.

Probiotics are the “good guys” – friendly bacteria that help keep our digestive system functioning optimally, our immune system strong, and even our mood and hormones balanced. Supplementing with these alongside antimicrobials will help to mitigate any damage done to your microbial ecosystem by antimicrobial agents. Because antimicrobials kill bacteria, it is a good idea to take your probiotic at least a few hours before or after your antimicrobial, so it has the best chance of working.  

If you have any comments or questions about the information in this series, or would like me to create more in-depth posts on a related topic, please don’t hesitate to comment or reach out, and I will be happy to answer your questions as best I can!

Disclaimer: I am by no means an expert in virology, although I am a certified health and nutrition practitioner with several years of experience in the holistic health industry. I believe in (and recommend), educating yourself as much as possible on products and claims before utilizing them, ensuring that all of your sources are credible (ideally peer-reviewed), avoiding unnecessary risk, and, above all, maintaining a balanced and unbiased perspective, and using common sense.

*Research by Cambridge University Press

Unpopular Opinion: “Germs” are not your enemy. We are literally walking germ communities. The human body is made up of more microorganisms than actual human cells (about 10 times more). Just like the environment around us, our bodies contain a complex ecosystem of bacteria, yeast, fungi, and even viruses (that’s right – you have active viral strains living within you right now; experts estimate the average person is carrying about 380 trillion viruses, some of which cause illness, but most of which simply coexist peacefully with you and those around you, and may even benefit us in some ways).

This diverse, complex, and interdependent ecosystem (which is more diverse than the Amazon Rainforest) serves as the foundation for life as we know it, particularly our health. The human body is a masterfully-designed healing machine. It’s full-time job is to keep you alive by means of maintaining homeostasis (or “balance”) – balance of acidity, nutrients, fluids, and this microbial ecosystem. And it does this best when we aren’t messing around with it too much.

Yes, basic hygiene practices like hand-washing, mask-wearing, and sanitizing (when necessary) can help ensure that our bodies do not get inundated with too many of the bad kinds of “germs” (the ones that make us sick). But over-sterilization (think excessive use of sanitizers and disinfectants, the over-prescription of antibiotics, and social media “anti-viral” trends like ingesting medical-grade iodine or hydrogen peroxide* often pose more of a risk than exposure to any virus ever would.

This is because these practices disrupt our ecosystem by killing off our friendly microorganisms, some of the functions of which include:

• Digestion
• Cognitive Function
• Mood Balance
• Hormonal Health
• Inflammatory Regulation
• Immune Function (I’ll say that again, just to make sure you didn’t miss it: IMMUNE FUNCTION!)

Furthermore, most disinfectants and antibiotics are only “antibacterial”, meaning they are designed to work against bacteria, not viruses.

In this series, I will introduce some safe, science-backed practices to naturally boost your immune system and protect yourself against harmful pathogens without disrupting your innate or environmental microbial ecosystem. In each installment, I will be going over immune-boosting nutrients and supplements (i.e. how much Vitamin D do we actually need??), lifestyle hacks, diet, and finally, when and how to use antimicrobials safely and effectively.

Nutrients & Supplements

First and foremost, it’s essential to get plenty of immune-boosting nutrients through both a whole-food diet, and supplementation. As a result of modern-day agricultural and food production practices, our food unfortunately does not contain the levels of vitamins and minerals that it once did, when soils and waters were still rich in these resources. That’s why I personally recommend appropriate supplementation alongside a healthy diet (as will any health practitioner worth their “salt” 😉 ).

The most fundamental nutrients for the immune system are Vitamin C, Vitamin D, and Zinc.

As with anything, it’s best not to go overboard. Although some situations may warrant increasing your intake (when you, or someone around you is sick, for example), in general, “more” is not necessarily better. Remember, just because a substance is “natural” does not mean it’s impossible to get too much of a good thing, and in the case of zinc or Vitamin D, an overdose is no laughing matter, and could even mimic the symptoms of a viral infection.

15-30mg of zinc per day is plenty. Up to 50mg per day is considered safe; however, this dosage should not be taken daily for long periods of time, and should always be accompanied by trace amounts of copper. This is because the body uses copper as a coenzyme for zinc. So supplementing with copper alongside higher or prolonged intakes of zinc helps to both facilitate absorption, and prevent copper deficiency. Symptoms of a zinc overdose may include nausea, stomach pain, flu-like symptoms such as fever, chills, and fatigue, and loss of taste or smell (sound familiar?).  

In Canada, in the winter, up to 3000-5000 IU of Vitamin D per day is considered safe for most people. Intakes higher than 5000 IU are typically not recommended without a blood test confirming that you need it. In the summer, depending how much sun you get, amounts of 1000 IU up to 3000 IU are sufficient for most people. While it is perhaps the most important vitamin for our immune system, Vitamin D is also one of only four “fat-soluble” vitamins. Most of the vitamins are “water-soluble”, meaning our bodies simply excrete whatever we do not absorb in the urine. Fat-soluble vitamins, however, are stored within our bodies for longer periods of time, making an overdose both more likely and more dangerous at high dosages. For precise dosaging, a blood test for your current Vitamin D levels is really your best bet.   

Finally, time-honoured, tried-and-tested Vitamin C. As one of the water-soluble vitamins, it is fairly difficult to get too much Vitamin C. Extremely high dosages have been known to cause diarrhea in sensitive individuals, but that’s pretty much the worst you can expect. The body absorbs and excretes Vitamin C very quickly, so it’s a good idea to take smaller doses (about 500mg), throughout the day, rather than take a large dose all at once, as your body will simply “dump” (pun intended) the excess, wasting both effort and money. 1000mg of Vitamin C per day (in divided dosages) is a good amount for most people, and you can safely increase as needed if you are feeling under the weather, or just looking for that extra immune boost. If your stools become loose, you know you’ve reached your intake thresh-hold, and can cut back on the dose.   

*More on food-grade hydrogen peroxide in a later post.

Good food (including lots of sweet treats) are an iconic part of the holidays. So of course you don’t want to miss out (nor should you!)

The important thing to know is that balanced blood sugar is important for more than just maintaining a healthy weight; it also helps to balance hormones, protects the liver, reduces inflammation, and even helps to regulate our mood and energy, playing an important role in preventing anxiety and depression.

Have you ever noticed that you feel more sluggish during the holidays? Perhaps you experience more aches and pains, energy crashes, headaches, skin breakouts, or reduced stress tolerance? That’s the blood sugar rollercoaster, my friends.

Thankfully, there are some tips and tricks we can use to help keep our blood sugar stable, even as we enjoy all of the goodness that the holidays have to offer:

Start your day with a big glass of warm lemon water with 1 tsp apple cider vinegar and a dash of cinnamon; this combo will not only keep you hydrated (which is also important for balanced blood sugar), cinnamon is a natural blood-sugar regulator, and vinegar slows the breakdown of carbohydrates, and gives the body more time to remove glucose from the blood, preventing blood sugar spikes; you can also try to incorporate vinegar throughout your day, as a salad dressing, in dipping sauces, or even in mocktail mixes.

Always eat breakfast (and make it a savoury one)! Although intermittent fasting has its benefits, if your goal is balanced hormones and blood sugar, it is in your best interest to eat a breakfast that is rich in protein and healthy fat. Eggs and avocado toast is a good example, or a smoothie with protein powder, lots of greens, and a spoonful of nut butter (easy on the fruit). This will keep you fuelled and your energy levels up far longer than that coffee and donut will!

Avoid eating “naked” carbs. When you do indulge in those cookies, cocktails, or crescent rolls (and you will), try and make sure they are coupled with a healthy fat, protein, or fibre source to serve as an “anchor”. These nutrients help to bind the sugar and slow the release of glucose into the blood stream. Try a roll with ghee (clarified butter), enjoy that eggnog with a snack of veggies and hummus, or have an apple with almond butter and a sprinkle of cinnamon.

Finally, try Berberine. Berberine is a plant alkaloid that is found in herbs like goldenseal, barberry, and tree turmeric, and has been used in Traditional Chinese and Ayurvedic medicine for centuries to naturally treat diabetes. It does this by improving insulin sensitivity, decreasing sugar production in the liver, and slowing the breakdown of carbohydrates in the gut. One of the most impressive studies on Berberine showed it to be able to control blood sugar and lipid metabolism as effectively as metformin. Due to its antimicrobial properties, it is not recommended to take Berberine for long periods of time if it’s not necessary, but it may be a good supplement to incorporate even for just a couple of weeks over the holidays. You can purchase Berberine supplements at your local health food store.

The holidays should be about enjoying your time with friends and family to the fullest, and this includes feeling your best! This doesn’t mean you have to deprive yourself, or “make up for” those extra indulgences at the gym (although exercise is another way to mitigate blood sugar spikes). Above all else, just like anything in life, it’s all about balance.