Boost Your Immune System & Defeat Covid19

 

How to increase the immune health of you & your community to best fight viruses

1. Good Nutrition

            Increases the body’s energy, strength, mood, and immune fighting abilities.

Eat lots of plants!

• High antioxidant fruits.
  • Bluberries, Raspberries Citrus, Plums, raisins, strawberries, prunes, cherries.
• High antioxidant & nutrient filled vegetables.
  • All leafy greens, spinach, salads, Kale, Artichoke, garlic, yellow vegetables, broccoli, carrots, tomatoes, onions, tumeric.
• Food high in vitamin C
  • oranges, limes, grapefruits, lemons, cantelope, papaya, guava, pineapple, strawberries, kiwi, green bell peppers, brussell sprouts, kale, broccoli, peas. 
• Drink lots of water (avoid sugary drinks).
• Increase dietary fiber (click here for a link to Fiber article).
• Eliminate eating things that decrease the immune system.
  • Refined sugars, sweeteners, red meat, high-fat dairy, fried foods, and refined grains as it can decrease immunity and increase free radical damage

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Supplements that have some evidence of possible benefit:

• Vitamin D
• NAC
• Zinc lozenges
• Vitamin C

2. Optimize Your Environment

            An optimized environment means maintaining healthy hygiene, avoiding the negatives, & getting outdoors.

Healthy Hygiene

• Hand Hygiene – frequent hand washing
• Avoid touching your face (unless hands are washed right beforehand)
• Stay 6 feet apart
• clean / wash things you touch often (surfaces, PHONE, clothes)
• wear a mask when needed to protect others & you

Positive outlook & decreased stress

• Choose a positive outlook
  • practice gratitude daily (ie thankfulness journaling)
  • look for humor as laughter is healing
• Avoiding negativity
  • Avoid watching or listening to too much negative media
• Avoid smoking, drugs, vaping, etc which decrease your immune system & Lung health

Get outdoors

• Fresh air is proven to be good for the mind and body- consider gardening or walks
• Frequent Sunlight will boost the immune system

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3. Quality Sleep

            Quality sleep means regular and sufficient sleep.

• Sleep is very important for immune system health
• 8-9 hours of sleep
• The earlier before midnight the better

 

4. Water

            Water as therapy means drinking lots of water & hot/cold water therapy treatments.

Water Therapy Treatments

• Hot + Cold Water Therapy.

Water drinking

• Drink 8 glasses of water a day.

 

5. Exercise

            Good exercise means daily aerobic / cardio exercise.

• Daily aerobic / cardio exercise

 

6. Love others

            Loving others means doing to our community what you would want done to you.

• Stay socially connected although physically apart (phone, video, letters)
• Look for ways to help your community
• Support those who are vulnerable
• Support local businesses and non-profits

7. Love God

            Trust Him and surrender to His will for you.

• Worship, obey, & trust God.
  • We can only control a small amount so let us trust our daily lives and future hope to Him.
• Prayer and Bible study can bring wisdom, healing, peace, and hope for the future.