If you are choosing to get the vaccine and lucky enough to have an upcoming appointment, here are some tips and information to support you and your body in getting the first and second shots.
Probiotics or Prebiotics
An analysis of research studies (meta analysis) found that individuals who take Probiotics and Prebiotics had a greater positive immune response to the Influenza Vaccination (in adults). What does that mean for you? Take probiotics or prebiotics to aid your body in getting the vaccine.
Probiotics are live bacteria and yeasts that are good for you and in particular – very good for your digestive system. Our bodies have good and bad bacteria. Antibiotics help rid of the bad bacteria but in doing so take out some of the good bacteria. This is why you may often hear that it is beneficial to also take a probiotic when prescribed an antibiotic; ideally hours apart from one another. Probiotics are the “good” bacteria helping to keep our gut healthy and working properly. Probiotics can naturally be found in foods like yogurt, kefir, sauerkraut, tempeh, kimchi, miso, kombucha, and pickles. Notice a theme – fermented foods.
Prebiotics are a special plant fiber that act like food for the good bacteria. Prebiotic foods include chicory root, dandelion greens (very bitter in taste and also great for detoxing), Jerusalem Artichoke, garlic, onions, leeks, asparagus, and bananas.
Both probiotics and prebiotics are offered in a supplement form. The most effective ones are refrigerated, and can be purchased at a health conscious grocery store.
Boost Your Nutrition, Decrease Stress in Your Life and Uplift
Research shows that poor health behaviors, stress, depression, and loneliness can impact your body’s response to the vaccine. There are times we cannot control these, and if that is the case for you consider what small changes, even if they seem minuscule, that you can make. Intention can go a long way! Or consider getting help from a friend or professional.
To boost your nutrition, there are a few things you can do. First and foremost, eat and drink healthier. This includes avoiding fried, processed or fast foods; do not eat late at night (ideally not 2 hours before bed); and decrease the amount of carbonated beverages or alcohol you consume.
Move your body! Walk, stretch, do a video exercise – get moving! The U.S National Library of Medicine shares that exercise can change how antibodies and white blood cells move through the body – with exercise they circulate more rapidly and help your body fight the disease or in this situation, help your body respond to vaccination better.
If you are experiencing stress, consider what changes you can make in your life to lessen stress in your work, home, or school activities. One great outlet for decreasing stress is exercise. Journaling can be supportive. Other beneficial activities include yoga poses, breath work and meditation. Breath work otherwise known as pranayama is an ancient practice of controlling your breath, holding and releasing the breath for a certain amount of time. Meditation is the practice of quieting the mind with awareness yet without judgement. Looking for a meditation class? Awareness of Mind now offers new weekly Medication Classes. (Sign up here!)
Sleep
Healthy sleep boosts the body’s immune defense. Sleep not only increases your immune system function, it supports your body’s response to the vaccine antibodies. In short, do your best to ensure you are getting enough quality sleep before and after you are vaccinated which will help the vaccines work in the body. One research study of 125 adults who received the three-shot course hepatitis B vaccine found that participants who slept less produced fewer antibodies. [source] “A 2020 study in the International Journal of Behavioral Medicine found that flu vaccines appear to be more effective in people who get a sufficient amount of sleep during the two nights prior to receiving the shot.” [source]
Wanting a good night’s sleep? Here are two other researched posts on sleep: “Are you getting a good night’s sleep?” and “Do we need less sleep as we age?“.
Water
Drinking plenty of water is always a good thing. Hydrating your body helps your body function and improve your overall mood.
After Getting Your Vaccine
If you experience soreness in your arm, the Centers for Disease Control and Prevention recommends holding a wet warm washcloth or ice pack over the injection area. Read the Centers for Disease Control’s information on “What to Expect after Getting a COVID-19 Vaccine”.
If you found this article informative, please share.