The underlying general dis-ease of our country has been highlighted in recent months with the COVID-19 pandemic. Poor COVID-19 outcomes, even in those in seemingly good health and without existing disease, has left many wondering what can be done to increase the chances of a good outcome if they do become infected. Add cold and flu season on top of the pandemic and many are left fearing for their health and wondering how to stay well.
Here are a few diet and lifestyle tips to help your body fight infection and stave off illness:
* Eat plenty of fresh fruits and vegetables. Phytonutrients, which only come from plant foods, are key players in your immune system's natural defenses against foreign invaders. Foods like berries, peppers, garlic, and horseradish, to name a few, can be potent anti-inflammatory agents. The more color variety in your plant foods the better!
* Avoid processed foods and high-sugar items (think foods that come in packages like frozen dinners/desserts, cookies, candy, bag snacks, meal-in-box-type foods) - these things make it harder for your immune system to fight and are a burden to the body.
* Get enough sleep - 7-9 hours/night. Sleep is how your body rests, recovers and restores itself.
* Avoid excess alcohol consumption. I know, I know, you're stuck at home for days on end, but alcohol is a toxin and will lower your body's defenses. Try online yoga, meditation, or having an adult "time-out" for stress-relief instead.
* Taking supplemental vitamin C can be protective by boosting immune cell activity and strength. Taking an additional 250-500 mg per day can be beneficial when trying to lessen the severity of a cold or other virus.
* Vitamin D and zinc supplementation can also be beneficial. Since most of us living in Michigan become vitamin D-deficient in the winter months without adequate sun exposure, taking 1000-2000 IU vitamin D3 daily should be safe for most individuals who are not already supplementing. Short-term zinc supplementation can also be helpful. 25-40 mg daily is safe for most individuals, but long-term zinc supplementation can lead to copper deficiency so be sure to discuss this with a healthcare provider.
BOTTOM LINE: TAKE CARE OF YOURSELF AND YOUR LOVED ONES. Give yourself a fighting chance when it comes to fending off foreign invaders by being proactive and taking good care of yourself (physically, mentally and spiritually). A healthy baseline diet is essential for your body to work the way it was meant to, in times of stress and times of balance. WHAT YOU EAT MATTERS.
If you are interested in purchasing any of the above mentioned supplements, receive 15% off the SRP of professional-grade products and have them shipped direct to you via Fullscript here. I’m happy to provide a personalized recommendation as well – contact me via website, phone or email.
In addition to baseline supplement support, I also love Ortho Molecular’s Viracid product, which can help boost your immune response to viral infection when taken at the onset of symptoms. Viracid contains a blend of vitamins, minerals and herbals that support immune challenges, including zinc, vitamin C, vitamin A, elderberry, and Echinacea.
Lastly, my favorite under-the-weather soup recipe from Dr. Mark Hyman is below. It’s full of phytonutrients to help your body heal and detoxify.
HAPPY HOLIDAYS AND BE WELL!
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