While vaccinations are a personal choice, there are scientifically supported ways to prepare your body in the weeks and months leading up to vaccination. The goal is to minimize any known side effects and enhance the vaccine’s efficacy by adhering to basic principles.
1. Eat more probiotic and prebiotic foods
Incorporating cultured and fermented foods (yogurt, kefir, miso, kimchi) in the weeks before and after a vaccine may boost efficacy. Research shows that people with a robust microbiome tend to have more favorable vaccine experiences, as it positively influences immune response.1Ciabattini A, Olivieri R, Lazzeri E, Medaglini D. Role of the microbiota in the modulation of vaccine immune responses. Front Microbiol. 2019 Jul 3;10:1305. https://doi.org/10.3389/fmicb.2019.01305
Probiotic foods and drinks need highly fibrous prebiotics to work best. There’s no need for another supplement; just add more insoluble fiber to your regular diet. Prebiotics are indigestible by human enzymes and function as essential food for probiotics, which in turn help support digestion and immunity. Apples, asparagus, bananas, barley, berries, cocoa, nuts, and seeds are all good sources.
Optimal gut health could boost antibody production and antigen response; however, more research is needed to determine exactly how pre- and probiotics influence vaccinations.2Lei WT, Shih PC, Liu SJ, Lin CY, Yeh TL. Effect of probiotics and prebiotics on immune response to influenza vaccination in adults: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2017 Oct 27;9(11):1175. https://doi.org/10.3390/nu9111175
2. Take immune-boosting vitamins & supplements
Taking vitamin D, vitamin E, vitamin C, zinc, and essential fatty acids, such as fish oil, for two weeks before and after a vaccination could enhance immunity. A healthcare provider can provide specific recommendations for nutritional supplements and botanical medicines.
3. Avoid sugar and junk food
Try cutting down on ultraprocessed foods and sweets before and after a vaccine, at least for a couple of weeks. (But the longer, the better.)
4. Avoid alcohol
Because alcohol can dehydrate you, it’s best not to imbibe in the weeks before and after getting a vaccine. Make hydration a priority by drinking plenty of water.
5. Adequate sleep
Restorative sleep is crucial for resilience. Practice good sleep hygiene with consistent bedtimes, a dark and quiet room, and winding down before turning in. If you struggle with insomnia, natural treatments can be useful.
6. Avoid allergens
Avoid adding new types of food, personal care products, household products, bedding, and clothing in the two weeks before or after vaccination. It’s important to prevent an allergic reaction that may challenge your immune system, and this will help avoid any confusion about possible allergic reactions to the vaccine.
7. Avoid smoking
Stop smoking and vaping any substances for the week before and the following weeks. Of course, this is an essential health recommendation, not limited to before and after vaccination. If you can quit before your vaccine, consider never going back.
8. Get vaccinated only when you’re healthy
Schedule vaccines when you feel well and are not ill with other infections or allergy symptoms.
9. Take anti-inflammatories
Use general, wide-acting anti-inflammatory herbs such as curcumin, either in pill form or cooking (think turmeric), to help support a good immune response. Other readily available foods to add to this category include mushrooms, onions, garlic, and ginger.
10. Light exercise
Improve blood flow and lymphatic channels post-vaccination by incorporating exercise, such as yoga, stretching, light weights, walking, running, or biking, into your routine. If needed, massaging the lymph nodes near the affected area can be beneficial.
11. Reduce stress
Focus on stress reduction and stress management. Stress can increase vaccine side effects and reduce vaccine efficacy.
Editor’s Note: This information does not endorse or recommend that you get a particular vaccine for COVID-19 or any other infectious agent. INM is providing recommendations for individuals who choose to get a vaccine on their own accord.
Footnotes
- 1Ciabattini A, Olivieri R, Lazzeri E, Medaglini D. Role of the microbiota in the modulation of vaccine immune responses. Front Microbiol. 2019 Jul 3;10:1305. https://doi.org/10.3389/fmicb.2019.01305
- 2Lei WT, Shih PC, Liu SJ, Lin CY, Yeh TL. Effect of probiotics and prebiotics on immune response to influenza vaccination in adults: a systematic review and meta-analysis of randomized controlled trials. Nutrients. 2017 Oct 27;9(11):1175. https://doi.org/10.3390/nu9111175
