BOOST YOUR IMMUNE SYSTEM
WITH THESE EASY STEPS
Have you ever wondered why some people rarely get sick, while others are continuously sick? Gut health and optimal levels of specific vitamins play a significant role in our immune health. And, a strong immune system is the best defense against colds, flu, COVID, and other opportunistic pathogens. This winter, stay healthy and energetic by incorporating the few simple steps below into your daily routine.
1.STRENGTHEN YOUR IMMUNE HEALTH
We now know that 70-80% of our immune cells reside in the gut. So it makes sense that, if you want to improve your immune system, you might want to improve gut health. Here are easy ways to do that:
Increase stomach hydrochloric acid (HCL) to help kill harmful germs & break down foods, particularly protein Take Probitotics daily to feed the beneficial gut bacteria
Move more! Moderate exercise increases microbiome diversity, keeping you healthy year-round! Remove gut destroyers and heal leaky gut. Incorporate deep breathing & techniques to destress.
2. OPTIMAL FUEL TO KEEP YOU WELL
When considering what to eat every day, opt for foods that heal & supplements that are anti-inflammatory and immune-boosting.
Feed beneficial gut bacteria with fibrous foods - nature’s prebiotics!
Easily add the essentials for immune health - Zinc, Vit D, Vit C, Magnesium glycinate, B12 (methylated), and Omega 3. Include Quercitin for it’s antioxidant and anti-inflammatory benefits.
Add anti-inflammatory snacks and foods to help your body repair. Try to avoid or greatly reduce sugar, processed foods, & most protein bars (here are a few good ones, plus my favorite go-to protein bar).
3. LIMIT EXPOSURE TO GERMS WHEN ABLE
There are several small ways to make a big impact on your exposure to germs. While these are all basic, they help prevent unknowingly picking up nasty pathogens.
Proper hand washing (I think we learned a lot during COVID).
Disinfect surfaces and use your shirt or jacket to touch door handles or public surfaces & sneeze or cough into your elbow
Avoid touching your eyes & nose, especially if you haven’t washed your hands
If deep, restful sleep is an issue for you, there could be a nutrient deficiency, like magnesium. And, stress depletes your magnesium levels. This mineral is essential for muscle & nerve regulation, healthy blood pressure, reduced anxiety, and improved sleep Try magnesium L-Threonate, to improve cognition too! Find it here
5. GET SOME FRESH AIR!
We need nature to be physically and mentally healthy, especially in the winter months, when we spend more time indoors, surrounded by germs that thrive in colder, drier environments. On days with moderate temperatures, give yourself a few minutes for a brisk walk and open the windows in your home for a few minutes when able
6. HOME REMEDIES FOR COLD/FLU
At the first sign of a cold or flu, it’s important to give your body a few things it needs to fight off pathogens. Here are a few at-home remedies to try:
Nasal clear for nasal congestion. This stuff really works, and it’s natural!
Hot green tea with lemon & 1 tsp raw honey (try not to overdo it, as too much sugar can worsen symptoms). Any herbal tea will work, but green tea has healing polyphenols. Gargle with warm salt water for throat relief.
Sip bone broth. It actually tastes like regular broth & it helps heal the gut lining. Hydrate and add electrolytes, especially if you have diarrhea. Aim for 1 oz of water per pound of body weight.
7.ANNUAL FLU VACCINES
Flu season peaks between December and February, and the Centers for Disease Control (CDC) has a surveillance site that helps predict flu patterns If you have a robust immune system and are in a low-risk group, you may not need an annual vaccine However, if you are over 65, have a weakened immune system, are a caretaker for an at-risk individual, or have risk factors that would exacerbate the flu, there are many opportunities at your doctor’s office, Walgreens, Costco, or other pharmacies Click here to learn more about the flu vaccine
TAKEAWAY
Staying healthy during cold and flu season starts long before symptoms show up Strengthening your gut health is like building your body’s natural armor, so before the cold/flu season hits hard, start gut-healthy habits Taking steps like including supplements & foods to boost your immunity, getting deep sleep, getting fresh air, practicing good hygiene habits, and choosing to get the flu vaccine if it is right for you, you dramatically lower your risk of getting sick and you will feel great during the holidays, keeping you & those around you healthy
Stock up on Smarty Pants gummies, Quercitin, bone broth, magnesium & probiotics to give yourself the best chance to avoid illness this winter! Make quality sleep a priority & wind down from electronics at least an hour before bed. Take magnesium before bed and avoid food or beverages 3 hours before bed.