How to prepare for the COVID-19 vaccine
I’ve been been getting a lot of questions recently about how to best prepare for the COVID-19 vaccine. Many of you are concerned about the potential side effects, and wondering if there is anything you can do about them. While we don’t have any solid studies on this yet, some measures are likely to help.
How do the vaccines work?
To understand the side effects, we must first understand how the vaccines work (this will be a very simple explanation, for a more thorough discussion see the article “mRNA Vaccines- New Technique, Same Immune Response.”) The Pfizer and Moderna vaccines, which are currently the only two approved for emergency use, work by instructing your body to create a part of the virus (the spike protein). Your body then mounts an immune response to this protein, and creates antibodies to it. If and when you are later exposed to the actual COVID-19 virus, you will already have these antibodies, and will be able to neutralize the virus before it has time to make you sick.
These vaccines give your immune system a work out, and during this work out you may have a sore arm, headache, feel tired, achy, or have chills and/or fever. Typically these symptoms last for a day or two, and are generally worse after the second shot than the first. For more information about the side effects of these vaccines please see the CDC.
The side effects are caused by your body’s immune response to the vaccine. The best way to minimize these side effects and maximize vaccine efficacy is by doing things that lower inflammation, and improve the functioning of your immune system. It is also a good idea to get the vaccine when you are feeling well, and not sick with another infection. Here are some recommendations that can prepare your body for the vaccine, and reduce side effects. Start them a couple weeks prior to your first vaccine dose, and continue until two weeks after your second:
Recommendations
- Prioritize good sleep. Getting good sleep is an important way to maximize immune function and lower inflammation. If you are having difficulty sleeping, consider trying 3mg of melatonin. Melatonin is a safe sleep aid and is also ant-inflammatory.
- Prioritize eating healthy food and minimize refined sugar, processed foods and alcohol.
- Take a probiotic and/or include cultured foods in your diet (sauerkraut, yogurt, kefir, miso, etc…). Research indicates that people with robust and diverse microbiomes have a better response to vaccines.
- Include pre-biotic foods in your diet. In order for probiotics and probiotic foods to work, they need prebiotics. Any food with insoluble fiber will fit the bill. Dark leafy greens, cauliflower, and apples with the peel on are all good sources, though there are many more.
- Consider the following supplements: vitamin D (2,000-5,000 IU), zinc (15 mg with 1-2 mg of copper), vitamin C (1,000-2,000 mg), B complex, NAC (600-900 mg), turmeric and essential fatty acids like fish oil.
After the vaccine, improve blood and lymph flow in your arm with exercise such as walking, running, yoga etc…
Please keep in mind that these recommendations are general, and that everyone has their own unique healthcare needs. Please talk to your doctor before starting any nutritional supplement. If you have questions about these recommendations, or would like to create a plan tailored specifically you, I encourage you to set up an appointment with myself or another health care provider.
Be well and stay safe,
Dr. Rebecca
