Prevention is always better… but if that is not possible because exposure is constant; then the next best strategy is to improve your immunity BEFORE, DURING, and AFTER a viral infection. For this reason I’m giving you the best checklist to strengthen your immune system. Ideally everyone will start doing these things right away for maximum support. These guidelines are not COVID19 specific, but general strategies to strengthen your microbiome which will in turn strengthen your immune system. Please remember (loving disclaimer) to talk with your healthcare practitioner before changing your diet and lifestyle, so they can guide you best concerning your state of health, medications, and other insights.
- Drink enough fluids (i.e. water) to feel well hydrated and produce a lighter to clear shade of urine. In areas of intense sun exposure, this means more water than in darker cooler areas. With more daily physical activity, this means more fluid intake than days with much less. Quench that thirst before you feel it.
- CDC data indicates only ⅓ of people are getting enough sleep. Get at least 7 hours of sleep daily – and that need not be consecutive hours. This allows for the appropriate down time to recharge and renew from daily wear and tear. This can boost mood, cognitive health, lower chronic inflammation, and help avoid obesity and cardiovascular disease.
- Even with the pandemic occurring, you must find ways to ground yourself for a short amount of time daily. And in that grounding time, you can meditate, do yoga, do breathing exercises, pray, or just think about the good that is happening in the world. There are sites dedicated to the amazing helpers, the empowerment of others, and the charity occurring globally. We must find ways to balance the horrific media news updates with the good, and this does help with intensity of stress. In addition to keeping mental and emotional stress at an even keel; also limit your physical stress. This means that as we age, we should not be striving to do superhuman workouts… you know who you are… and especially so if your body is giving you signs that you are ignoring. Our physical bodies are amazing cardio machines, but with time the body indicates it is time to slow down. When we aren’t in tune… injuries occur. Take it from me – it can happen!
- Clean eating. Eating a diet that includes a VARIETY of vegetables, fruits, whole grains, and clean proteins (preferable plant-based) while minimizing refined sugars increases health benefits. The plant-based diet maximizes phytonutrients and fiber which supports a healthy microbiome. The diversity of the plants is also important to our immunity and prevention of disease. Excessive sugar intake contributes to obesity, inflammation, and diseases; so the elimination of it will encourage a healthier lifestyle. Sugar is not a nutritive component of diet. Some strategies to consider:
- Make a daily homemade blended smoothie to fortify skin, hair, nails, organs, blood, mind, and soul. It’s going to change each day (different ingredients, different colors, different taste), and over time you will find your favorites. I have 2 recipes here to get you started, but reach out and I’ll tell you about SMOOTHIE 101.
- These are the things you want to try and eat every day. Greens, Beans, Onions, Mushrooms, Berries, and Seeds/nuts. More information here.
- Strategic Freezer Meals. When you go all out and cook a fine nourishing meal, double it! And then freeze half of it for later. The meals you store in your freezer need to have value – nourishment value! Ideally strive for veggie burgers, curries, soups, beans over frozen pizzas, TV dinners, ice creams, and pies. Use that prime real estate for frozen vegetables (think stir-frys, curries, rice pilafs, casseroles, and smoothies) and frozen fruits (more smoothie toppings). Then save space for homemade ready-to-eats.
- Well stocked Pantry and Fridge. Hunger has a way of pulling our bodies into the kitchen and foraging. What we see first is what usually is swallowed first. So this means that we must keep the ideal snacks at eye level in the fridge and pantries. That prime real estate is not a place for snacks with refined sugars. Keep those way up high so you have to find a step stool and work to get them.
- Immune Support. This is important all year round, but especially so during this current COVID19 exposure. If you get this virus, one of the best ways to minimize the symptoms expressed is to boost our defenses BEFORE getting it. Boosting the immune system so that it runs optimally is the most strategic play when dealing with virus infections. During this time consider these strategies:
- Vitamin C – it increases immune capacity and response to viruses.
- Zinc – zinc deficiency contributes to weaker immune response, so ensure your zinc store is sufficient. Zinc has been shown to significantly reduce the duration of an infection with the cold.
- Vitamin D – it increases immune capacity and modulates immune cells. It may also reduce respiratory infections.
- ECGC (green tea or caffeine free teas without sugar or milk)
- Vitamin A
- Probiotics – supporting a healthy microbiome seems to be directly linked with the health of the GI and immune systems. This can be done via real food (sauerkraut, kimchi, kombucha teas, unsweetened plain yogurts, etc.) or via supplements. When choosing supplements, try to select those with ACTIVE cultures and with the most diverse strains possible.
- Our minds and bodies are experiencing massive disruption to our usual schedules. This is a time to redefine and create a sustainable routine, which includes waking up time, going to bedtime, eating times, and the structure of when to have grounding time, unplugging time, family bonding time, and cleaning up time! The structure of a new routine is a must for feeling secure and confident in a world of change. And finally our children. Instill in them a sense of faith or spirituality that better days are eventually coming, and until then we’ll make our own fun each day.
