It has been a long and crazy couple years for all of us! As we work our way into the colder months, we will want to support our body’s natural ability to fight infection.
We can boost our immune system daily in many ways:
1) Eating a whole food diet free of processed foods and sugar (think free range, grass fed, hormone free, organic, certified humane, non-GMO and local). We want lots of color in the diet as well as healthy sources of protein and fats (omega 3s) so we have a constant source of fuel to rebuild and optimize our bodies.
For optimal immune system function, include these specific micronutrients:
• Zinc – seafood, pumpkin seeds, beef, turkey, sea vegetables, and beans, lentils and legumes
• Vitamin D – fatty fish (salmon), egg yolks, cheese (if tolerable), mushrooms
• Vitamin C – oranges, papayas, strawberries, kiwi, organic leafy green vegetables (spinach, bok choy, kale), broccoli, bell peppers, Brussels sprouts
• Vitamin A - liver, cod liver oil, mackerel, salmon; beta-carotene: sweet potato, winter squash, kale, collards, carrots
· Selenium – Brazil nuts, halibut, sardines, salmon, shrimp, turkey, beef, brown rice, eggs, oats, spinach
· Magnesium – pumpkin seeds, spinach, Swiss chard, sunflower seeds, cashews, Brazil nuts, quinoa, seafood
I also recommend the consumption of fresh garlic! Garlic has been shown to inhibit most common viruses. Fresh, crushed garlic appears to have some anti-infective effects in the mouth and throat, but also exhibits strong activity in the lungs. Onions and leeks also have this anti-viral effect. You will want to crush the garlic and then wait up to 60 seconds to enhance effectiveness.
2) Ensure adequate quantity and quality of restorative rest. We should strive for 7-9 hours of sleep each night.
3) Try to reduce overall stress in your life, organize your house and office, and practice healthy stress management techniques like yoga, meditation, walking, breathing techniques, massage, journaling, etc. Look into different apps for meditation and yoga practice like Down Dog.
4) Work on getting adequate movement in daily. Regular exercise allows immune cells to perform effectively. It increases blood flow, reduces stress and inflammation, and strengthens antibodies. Whether it's going to the gym, taking walks or hiking, dancing, sports, or setting up a simple home gym - getting a sweat each day is important. You can also utilizing apps to support this practice.
5) Try to get sunshine and fresh air daily! Sunlight is the primary source of Vitamin D. Vitamin D is essential for healthy bones, mood, and the immune system.
6) Utilize supplements to help boost the immune system and support the body’s natural abilities. I recommend a good probiotic, Vitamin D, Vitamin C, NAC (thins mucus in the lungs and sinuses**), Zinc, Melatonin, botanicals such as Elderberry, Echinacea, and medicinal mushrooms (shiitake, maitaki), and when needed - anti-microbials like oil of oregano, allicillin, or olive leaf extract.
My specific recommendations include:
· Designs for Health Immunitone Plus
· Designs for Health Immunoberry liquid (good for kiddos)
· Designs for Health Zinc Supreme or Immuno-Zn Lozenges
· Designs for Health Stellar C, Vitamin C powder, or Biofizz Immune
· Designs for Health Vitamin D Supreme or ADK-Evail
· Designs for Health Immune Support Packets (includes Immunitone Plus, Vitamin D Complex, Stellar C, Zinc Supreme, and NAC)
· Designs for Health Inflammatone or Curcumin
· Standard Process Immune System Health Pack (Immuplex, Cataplex F, Cataplex F, Cataplex C)
· Standard Process Echinacea Premium
· Standard Process Immuplex
· Metagenics Immune Defense Packets
· NAC
· Fish oils
· Probiotics
Keep in mind there is a higher risk for those with:
· Cardiovascular disease
· Hypertension
· Type 2 Diabetes
· Metabolic Syndrome
· Obesity
· Respiratory Conditions
· Severe Vitamin D deficiency (it is a good idea to get your Vitamin D levels checked. Contact us for an at-home Vitamin D test kit)
· Selenium deficiency
· Zinc Deficiency
Please keep in mind that ALL of these higher risk factors can be improved with the right meal plan and supplement protocol! I am here if you have any questions or concerns on meal plans and supplementation.
Read more extensive information on Covid-19 Botanical and Nutrient Recommendations HERE.
Stay Safe, Happy and Healthy!
**Drug Interaction:
Tizanidine ⇄ Echinacea
Echinacea ⇄ Rasagiline
Caffeine ⇄ Echinacea
Andrographis ⇄ Anticoagulants/Immunosuppressants/Antihypertensives
Hesperidin ⇄ Anticoagluants/Anticoagulants