COVID Immunity Boosting Tips for Winter 2020

Exercise, Sunlight, & Rest is great for keeping your Immune System Healthy. Self-Care is extremely important, especially this time of year! 

Drink What Is Good For You:

Anti-inflammatory teas, such as Elderberry, Turmeric, and Echinacea 

Emergen-C (1,000 mg of Vitamin C)

Ayurvedic Supplements:  Triphala & Ashwaganda 

Coconut Water  (Increases Electrolytes) 

(*Reduce Alcohol & Caffeine consumption, as they are are diuretic/ dehydrating.)

Vital Vitamin-Rich Supplements 

Vitamin 

Vitamin D3

Zinc

Vitamin B-6 

Eat Healthy

Focus on flavonoids with Anti-Viral Properties:

• Catechins and epicatechin gallate (green tea)
• Hesperidin (citrus fruits)
• Kaempferol (spinach, dill, cabbage).
• Lauric acid (unrefined virgin coconut oil)
• Oleuropein (olives and extra virgin olive oil)
• Quercetin (dill, onion, oregano, chili pepper, apples, leafy greens, broccoli)

Incorporate Immune-boosting Herbs and Spices 

• Chili pepper, oregano, rosemary, or turmeric
• Fresh garlic and ginger

Incorporate Prebiotic and Probiotic Foods 

• Apples, bananas, burdock root, jicama root, Jerusalem artichokes, Konjac root
• Dandelion greens
• Flaxseed
• Kefir
• Kimchi
• Miso
• Seaweed
• Tempeh

Reduce Meat & Dairy Consumption 

Red Meat & Dairy increases mucus production in the body, therefore it's best to reduce or avoid red meat & dairy in order to reduce inflammation.

SLEEP

Sleep is extremely important for your body fight off infections & stay healthy.  Sleep deprivation effects our memory & weakens our immune system.

Melatonin (1-5 mg) can help improve sleep cycles.  (*Studies have shown that higher doses of melatonin, around 20-50 mg up to twice daily, may be helpful in reducing inflammation in the lungs and promote better breathing in those who are sick with coronavirus)

EXERCISE 

Schedule time to get outside (weather permitting) &/or exercise indoors.   Make exercising fun by dancing, using a new exercise video, walking / running with your dog(s) &/or kid(s) for a minimum of 30 minutes.

Watch this Simple Yoga Stretch Video I created a couple years ago that EVERY Body can utilize to get your oxygen & blood flowing!

B-R-E-A-T-H-E

Probiotics --- The "Good" Bacteria that starts in your GUT

Probiotics are simply ‘friendly’ or ‘good’ bacteria that are found throughout your gut. They line your entire gut & if you ingest something that contains harmful bacteria, probiotics will destroy the 'bad' bacteria.

When the good bacteria gets reduced (i.e. antibiotics, low fiber intake, illness, etc.) it leaves you open to disease and inflammation. Common gut problems are diarrhea, bloating, abdominal cramping, and pains in the stomach.

You can introduce probiotics to the body by either taking supplements or eating certain foods. (The supplements are easily available online or in health food stores. Many foods contain probiotics such as yogurt, garlic, cheese, buttermilk and sour cream.)

Probiotics Will:

• Increase nutrient absorption, (the B vitamin range, calcium, iron, zinc, magnesium, etc.)

• Reduce inflammation in stomach (diarrhea, bloating, IBS, etc.)

• Help Lactose intolerant people by helping you to digest dairy (by releasing the enzyme lactase that is required to break down the sugar found in milk and its products.

• Relieve constipation / regulate bowel movements (even in children)

• Enhance Immune System (by attacking ‘unfriendly’ bacteria)

• Cure Yeast Infections

• Decrease Cholesterol (when taken regularly)

• Cleanse Colon

• Prevent Colds (by strengthening your immune system with 'good' bacteria)