We have to protect ourselves, our families, and communities.
Above all, we have to stay healthy.
Our immune system relies on nutrient-dense whole foods to function well.
Aim for two servings of fruits and eight or more servings of vegetables a day!
(A serving is half a cup.)
Cutting out sugars and refined starches.
There has never been a better time for asugar and junk food detox.
I practice my own 10-day reset several times a year to renew my body and feel great.
Studies have shown that refined sugars can suppress your immune system for hours after ingesting.
Limiting starch and sugar will help your immune system function better, and your overall health improves.
I’m also limiting caffeine and alcohol right now, too, to really protect my system.
Adequate protein intake.
While most Americans eat adequate amounts of protein, some do not, such as the elderly andvegan populations.
Protein is critical for immune function, and protein malnutrition is a big risk factor for death from infections.
Plant-based proteins (legumes, nuts/seeds) are adequate if consumed in enough quantity.
Try gluten-free tofu and tempeh from non-GMO soy for the highest protein concentrations.
Loads of garlic, onion, ginger, and spices.
Use fresh ginger in your smoothies or tea, along with lemon juice or lemon zest.
These offer wide-spectrum antimicrobial properties and have a long shelf life.
Fermented foods to support the microbiome.
The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens.
These foods also keep well in the fridge.
Fluids, especially warmer fluids.
Drink herbal teas like ginger and turmeric tea.
Keep a bottle of filtered water with you at all times.
Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful to the immune system.
Sufficient sleep.
We all know sleep restores and heals the body.
Without adequate sleep, optimal immune function is next to impossible!
Regular exercise.
Mild to moderate exercise (for approximately 30 to 45 minutes) helps support the immune system.
Avoid overexertion such as training for endurance events when you are feeling run-down.
This will lower your immune defenses.
If you are able to exercise outside in less populated areas, great.
Meditation and yoga.
The data are clear: Increased levels of stress increase susceptibility to viral infections.
In one study, volunteers had cold viruses injected into their nasal passages.
I’m really passionate about my meditation practice, but lately even more so.
Supplementing correctly.
Take care of your health, and encourage others around you to do the same.
With these trusted tips, we can ensure our immune systems are ready, willing, and able.
