The Corona Virus is now a pandemic. It’s real and it’s scary. There are still so many unknowns and we don’t have full control over our environment. What we do know is, regardless of our age and location, we all need to to be proactive, mindful and stay healthy to prevent it. The best plan for prevention is to take extra measures to strengthen our immune system. While I am by no means a doctor and am not providing medical advice, here are some tips and things that I have been doing to help my family and myself stay as healthy as possible during this time. As you can see, one of the easiest and most effective forms of prevention is nourishing ourselves with healthy and nutrient dense foods. Monitor https://www.cdc.gov for health guidance.
Eat foods with Vitamin C
Vitamin C strengthens the immune system by boosting the number of white blood cells in the body. These cells are known for keeping viruses at bay. The human body can’t produce or store vitamin C so it is super important you regularly consume foods high in vitamin C. Citrus fruits, like oranges, grapefruits, lemons, as well as kiwi, papayas, guava, strawberries, lychees, chili peppers,Brussels sprouts, red bell peppers, broccoli, kale, parsley and other dark leafy greens are all exceptional sources. Supplements are another great option especially if you feel like you are getting sick.
Get Plenty of Antioxidants
Antioxidants are compounds in the body that protect cells from harmful free radicals that could cause sickness and/or disease. A diet high in antioxidants boosts the immune system, fighting oxidative stress. You’ll find plenty of foods high in antioxidants, including various kinds of berries, pecans, kale, beans, red cabbage, spinach, artichokes, dark chocolate, and beets.
Eat Foods with Vitamin D
Vitamin D is most known for the sun and healthy bones, but it is also plays a big role in reducing the risk of respiratory infections. Vitamin D can be taken in supplement form and is also found in cod liver oil, salmon, tuna, trout, ham, fortified milk and yogurt, soy milk, almond milk, orange juice, pork chops, canned sardines, eggs, chicken, beef, cod, cheddar cheese, and mushrooms.
Eat Foods with Zinc
Zinc supports our entire immune system. Zinc come from grass-fed meats, shellfish, nuts, seeds, legumes, dairy, eggs, whole grains and also comes in supplement forms.
Elderberry
I just started taking elderberry recently after I learned of all of its health benefits. Did you know that elderberry is packed with antioxidants and vitamins that may boost your immune system, reduce inflammation, reduce stress and ease cold and flu symptoms? I bought gummies, but it also comes in capsule and syrup form.
Wash Hands Frequently
I know you’ve heard this before, but it really is so important to help you remove germs. You’ll want to wash your hands thoroughly with soap. You should wash your hands anytime you sneeze, get home from a public place, after using the restroom, before you eat and when they’re dirty. An added measure of protection is to apply hand sanitizer (keep a bottle in your car). Also, avoid touching public surfaces as well as your face, eyes and nose.
Drink lots of Water
Drink plenty of water, seltzer and herbal tea. One of my favorite and healthiest ways to hydrate is through hot water with lemon. Lemon water has the added benefit of antioxidants, natural electrolytes and powerful detoxifying properties. General rule of thumb is you should drink half of your weight in ounces per day. I know it’s not easy for everyone so check out my blog for tips on how to hydrate properly Sip on This
Avoid/Reduce Alcohol
Alcohol weakens your immune system. It is a diuretic and dehydrates your body. Opt for water, seltzer, herbal teas and fresh juices instead.
Prioritize Sleep
Lack of sleep can affect you emotionally, physically, and decrease your immune system function. One night here or there may not be of great importance, but consistent lack of sleep can wear your immune system down. Therefore, do your best to get between 7 and 9 hours of sleep per night to keep yourself healthy.
Exercise Moderately
Continue to exercise but don’t over do it. Pushing yourself too hard can actually decrease your immune system. If you are in a gym setting, make sure to use wipes to clean off all surfaces.
Reduce Your Stress
Stress can wreak havoc on an immune system, making it less ready to pounce on viruses when they try to attack you. Sure, we live in a busy world, but that doesn’t mean we have to let stress get the best of us. Take time to slow down and let it go. Some of the practices I like to incorporate to reduce stress are short walks outside, listening to music, deep breathing, meditation, journaling and yoga, Do your best to live your life in balance when it comes to work, rest, and play. Inevitably, many of us are likely dealing with anxiety and fear. Being mindful of our anxiety and fear can help us to reduce and better manage it.
To help reduce your stress even more read my blog post Foods to Help Eliminate Stress
To wrap things up, do your best to stay healthy. There are.a lot of little things you can do to make a big difference. Please reach out with any questions. Wishing you good health.