Follow these lifestyle and nutritional tips for an improved Immune System especially during the Cold and Flu Season. :)
SLEEP- Get enough sleep, 8+ hours for adults, 10-12 for kids.
EXERCISE- Get exercise and move your body daily, go for a brisk walk at lunch or after work, go out in nature and explore, climb stairs, work out at the gym, take a yoga class, stretch, walk the dog, just move!
STRESS REDUCTION- Stress can directly impact your immune system. Manage stress through meditation 10-30 minutes daily, practice yoga, journal, practice daily gratitudes and mantras. Deep breathing exercises also create calm and a sense of peace.
BODYWORK- Touch is necessary to keep us healthy and happy, such as Hugging, Back Rubs, Massage, Chiropractic adjustments, Shiatsu, Reflexology and Craniosacral therapy.
HYDRATE- Stay hydrated, drink half your body weight in oz of filtered water daily. I know this sounds like a lot but it's a goal, you can do it! Make sure the water you are drinking is alkaline ph+ 6.5 and up.
GET SUNSHINE- Enjoy that sunshine on your face! Feel it's warmth. Enjoy at least 10-15 minutes of sun daily especially in the morning which will help boost Serotonin (mood regulator) and Vitamin D.
LAUGHTER- Laugh a lot! Laughter is known to boost serotonin and improve the immune system! It's True.
DON’T SMOKE- Avoid tobacco smoke and Marijuana smoke. (I suggest CBD oils and Edible Cannabis, it's truly way better for you and the therapeutics effects last much much longer than smoking MJ.) *Obviously this is meant for adults as kids should be smoking. By the way, please keep these away from Kids.
EAT ALKALINE- Alkaline foods promote a Ph balance in the body, when the body is too acidic, a diet that includes too many acidic foods, such as conventional factory farmed proteins, sugar, fast foods, coffee, wine, sodas can all cause acidity in your body as well as other negative health effects including a weak immune system. Consume alkaline rich foods especially leafy greens, herbs such as oregano, basil, thyme, rosemary and other foods like garlic, ginger, lemon, lime, blueberries, chlorella.
GREEN FOODS: Eat something Green with every meal. Leafy greens are quite the powerhouse of foods.
MUSHROOMS- Eating mushrooms such as Shitake, Maitake contain D Beta Glucans which have been known to stimulate the immune system while delivering potent antioxidants to defend against harmful free radical and pathogens.
ORGANIC FOOD- Eat plenty of organic colorful vegetables, fruits, berries, nuts, and seeds, which will provide your body with the nutrients your immune system needs.
ANTIOXIDANTS- Eat plenty of Antioxidant rich foods, such a berries, goji berries, citrus fruits, nuts, seeds, colorful foods, resveratrol, even dark cacoa.
TEAS- Drink Green Tea or Herbal Teas instead of Coffee which is are antioxidant rich and protects the immune system, plus Green Tea is not acidic!
BONE BROTH- Make organic bone broth and drink this often. This warm and delicious remedy is so good for you and promote a healthy gut and microflora.
MCT OIL, COCONUT OIL or MONOLAURIN- Add MCT (Medium Chain Triglyceride oil) or Coconut Oil to your daily cup of coffee or better yet to a cup of Match Green Tea or Green Tea. MCT oil will boost your energy, metabolism, it is highly absorbable and the benefits of Lauric Acid from the coconut oil is antibacterial, anti-fungal, anti-microbial which can kill harmful pathogens like bacteria, viruses and fungi! Yeah!
ALCOHOL: Try to reduce the amount of alcohol, even choosing Red Wine over cocktails or choose less sugary alcoholic beverages with less juice and sugar. Low calorie drinks such as sparkling wine or Gin and Tonics, or Sparkling Water with a clean Vodka and Lime instead of a high sugar spirit.
SUGAR- Avoid Sugar and Sweets, try replacing sweets with organic fruit instead. Your body will thank you.
WATCH OUT FOR TOXINS- Avoid Environmental toxins, pollution, preservatives, artificial ingredients, refined foods, packaged foods, dyes and msg.
FOOD ALLERGENS- Take out or eliminate foods that cause bloating, gut cramping, gas and constipation.
POOP- Make sure you have two to three healthy soft bowel movements daily.
MULTIVITAMINS- Take a high-quality Multivitamin, most people are not eating enough healthy organic food to get the necessary nutrients in their body daily to support healthy Mitochondrial Function.
PROBIOTICS- 70% of our Immune System lies in out gut so the key to boosting immune health is through our gut. Take a high-quality professional grade probiotic daily, ideally 20 minutes after a meal, not the type from the grocery store. Look for Klaire Labs, Thorne or Pure Encapsulations probiotics. These are beneficial bacteria that help improve the gut mucosal immune system. They fight harmful bacteria and expel them from the body, they help aid in the digestion of food, they prevent digestive problems, they detoxify the colon and fight leaky gut and autoimmune diseases. What can't they do!
VITAMIN C- Our bodies don't make Vitamin C and a lack of vitamin C can make you more prone to being sick. Vitamin C can shorten the length of a cold and could also help prevent you from getting sick in the first place. Taking higher doses 1000mg three times a day can be effective to help you fend off sickness during cold and flu season.
VITAMIN D- Vitamin D deficiency is associated with poor immune function and increased autoimmunity as well an increased susceptibility. Vitamin D can help boost our immune system during the cold and flu season defending the body from foreign invading organisms and pathogens.
VITAMIN E- This vitamin is well known for its powerful antioxidant capacity which can help fight of pathogens and infection.
ZINC- Zinc not only essential to our immune system but it can effect how our cells respond to viral and bacterial infections. It is an antiviral antibacterial agent.
HERBS- Ginger, Garlic, Turmeric, Reishi, Elderberry, Astragalus, Echinacea, Angelica Root, Cinnamon.
By making these changes, you will notice significant improvement in your energy, motivation, clarity of thoughts, mood and even your bowel movements will be healthier.
Let me know if you have made some of these changes and if you are feeling better! I'd love to hear from you! :)