During this time of the coronavirus, I have seen a significant increase of people getting sick but not necessarily from this virus itself. Immune systems crash for an array of reasons, ranging from change in weather, traveling (dehydration, time change, being exposed to so many people in a small space etc.), certain medicines, poor diet, sugar intake, alcohol, smoking, autoimmune diseases/chronic illnesses etc., but one reason in particular is trending...stress/anxiety.
Whether you are working from home, have children that are out of school, have lost your job, have to be the one to lay-off your employees because your business is closing, or still have to go to work, we are all experiencing stressors. There are so many unknowns at this time that are causing people to panic and anxiety levels to escalate. Many people are feeling a lack of control, but one thing we can continue to control is how to properly fuel and take care of our bodies.
Here are 10 ways to boost your immune system during this uneasy time!
Hydrate. Dehydration affects all functions of your body including your immune system. In addition to drinking filtered water, add herbal teas, bone broths, and fresh juices. Electrolytes will help you absorb liquids better so try warm or room temperature water w/ fresh lemon juice and sea salt or coconut water. Normally you should be drinking 1/2 your body weight in liquids but I recommend doing even more at this time. Avoid highly caffeinated and sugary drinks.
Load up on zinc. This trace mineral (meaning our bodies only need small amounts) is the first to be depleted when stress levels are high. We should be getting 30 mg per day either through foods (oysters, pumpkin seeds, liver, and read meat) are best or through supplementation (zinc lozenges or liquid zinc) will do the trick.
Get adequate sleep. Lack of sleep in linked to inflammation and poor gut health. We know that inflammation is the cause of all diseases and that most diseases start in the gut. Poor and insufficient sleep appear to change the composition of our natural microbiota, decreasing beneficial bacteria and increasing bacteria associated with disease. Our natural killer cells which help fight against cancer cells drop 70% in activity just by cutting your sleep by 4 hours. If you are tired - sleep! Aim for seven to eight hours of sleep a night.
Eat foods high in antioxidants, in particular glutathione. Glutathione is the most important antioxidant in the body is also critical in helping your immune system do its job of fighting infections. The main foods you can eat are avocado, garlic, onions and the cruciferous vegetables (broccoli, kale, collards, cabbage, cauliflower, watercress, etc.). In addition you can supplement -- I currently use Liposomal Glutathione by Quicksilver Scientific.
Up your vitamin D levels. I cannot stress the importance of Vitamin D enough. Almost 50% of adults in the US are vitamin D deficient. Vitamin D plays such an important role when it comes to your immune system. Did you know? Studies have shown that people with vitamin D deficiency are 11x more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42%. You can increase through foods like wild fish (tuna, salmon, mackerel), fish liver + oils, egg yolks (ideally pasture raised), sardines, and beef liver. When supplementing look for Vitamin D3 w/ K2. When I am feeling on the verge of getting sick I increase my intake to 10,000 IUs a day for a short period of time.
BREATHE. Deep breathing and meditation immediately sends oxygen to the brain and stimulations the parasympathetic nervous system that creates a state of calmness in your mind and body. This eases that "fight or flight" response that happens when you are stressed and causes our cortisol levels to spike and lets your brain know that you are in control and safe. Check out Christina Tidwell's podcast on my favorite 4-7-8 breathing technique.
Add booster foods. Spices and herbs like turmeric, cinnamon, ginger, garlic, oregano etc. can provide antioxidant, anti-inflammatory, anti-viral, anti-bacterial, and anti-fungal properties to keep boost your immune system. Only small amounts are needed to see their effects 1/4 - 1 tsp.
Focus on your gut health. As 70% of our immune system is found in the gut it is important to make sure our gut is being properly supported. This meaning having adequate stomach acid and healthy gut flora. Eating bitter greens, consuming lemon water and apple cider vinegar all help with maintaining good levels of stomach acid. For a healthy gut microbiome make sure to eat fermented foods full of probiotics like kimchi, sauerkraut, yogurt, kefir, and miso. In addition you can supplement which probiotics look for brands with 5-10 billion organisms per capsule.
Eat the rainbow (in particular green + orange) for beta carotenes! High in vitamins C, the precursor to vitamin A, and phytonutrients that support the immune system. These include dark leafy greens (kale, spinach) cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), carrots, oranges, yellow/orange peppers, sweet potatoes, and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!
Move. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defenses.
For more help feel free to message me on Instagram @a_wholistic_life
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