IMMUNITY BOOSTING TIPS DURING THIS VIRUS PRONE TIME
Nutrition:
- Limit Dairy
- Eat 5 Fruits and Vegetables daily
- Especially: Onions, Shallots, Garlic, and Brightly colored red, purple, yellow, and orange produce
- Incorporate probiotics
- Kombucha, plain yogurt
Sunlight:
- even on a cloudy day 20 minutes outside helps boost immune function.
Exercise:
- 20 minutes a day helps flush your immune system.
- Walk, run, bike, lift, play games, dance, whatever you enjoy!
Essential Oils:
- Eucalyptus and Peppermint combo can help clear sinus congestion
- Lavender, Thyme, and Tea Tree Oil are potent immune enhancers
- Try Mixing them with lotion and apply to your chest and neck, or you can diffuse them into your room
Vitamins & Supplements:
- Good quality multivitamin
- Such as Maxxum 4
- Vit C = 1000-5000 mg/day at the first sign of a cold
- Try time release or 500 mg/dose
- Vit D3 = 2000-5000 IU/day
- Beta Carotene and Carotenoids = 5000 IU/DAY
- Vit E = 400 IU/DAY
- Try Zinc if you have a sore throat
- Echinacea = the tincture is strongest, use for a max of 10 days
Sleep:
- Get Plenty of Sleep!
- Ideally 7-8 hours per night
- Improve your sleep hygiene
- Limit caffeine use in the afternoon/evening
- Avoid screen time right before bed
- Sleep in total darkness
- Create a routine to help you wind down
- Use a meditation app to help you fall asleep, such as “Headspace”
- Try Calcium/Magnesium 1000 mg Cal/500 mg Mag to help with sleep and muscle tension
Stress Management:
- Incorporate gratitude! Journal the positive parts of your day.
- Slow down and Listen to your body, try apps that help with mental imagery, biofeedback, practicing being “present”
- Take 1 minute to deep breathe
- Take 5 minutes to meditate
- Take 10 minutes to walk
- Limit media exposure
- Seek the supportive people in your life
What to avoid:
- Nicotine, Sugar and Alcohol all are highly immunosuppressive
- Toxic people
- Sick people