The absolute best thing you can do during the cold and flu season is to focus on boosting and supporting your gut biome and immune system. Below are my top recommendations for practices and products that can help make you healthier overall and so you can successfully navigate this time of year.
Why is it so important to boost your immune system? The immune system has a vital role: It protects your body from harmful substances, germs and cell changes that could make you ill. It is made up of various organs, cells and proteins. (1)
What can you DO?
- Get plenty of sleep– I’m talking 7-9 hours of good quality sleep. Shut the screens off 1-2 hours before bed (or at least wear blue light blocking glasses), turn the lights down, relax, and do something calm before bed. I love putting on 432hz music from Youtube to help my entire family relax at bedtime! I also LOVE the Reishi Elixir from Four Sigmatic, found HERE to calm my nervous system and help me fall asleep faster.
- Exercise– I know you guys probably feel like you hear these first two suggestions a lot, but it’s because they are KNOWN practices that positively affect your health. Move your body every single day. Get your heart rate up and sweat a little.
- WASH YOUR HANDS!– I am not a huge fan of these alcohol based hand sanitizers that leave your skin dry and susceptible to germs. Nothing beats hot/warm water and soap, so please wash frequently and try not to touch your face. When you don’t have access to water and soap, then the sanitizers are your next best option but please don’t use them in lieu of washing your hands.
- Stress Management– I know this time of year (especially this year 2020) can be very stressful. Do whatever helps you to decompress in a healthy manner such as meditation, walks outside, deep breathing, yoga, reading a good book, taking a long bath (with epsom salts!), etc. Stress reduces your immune system’s ability to function. You have to keep it in check.
- Cook and eat immune boosting foods suchs as: ginger, garlic, oregano, turmeric, broccoli, sweet potatoes, spinach, sweet bell peppers, blueberries, apples, citrus fruits, almonds, raw sunflower seeds, and mushrooms.
- Infrared Sauna- If you have access to one, use it!
- Drink plenty of water- Drink half of your body weight in ounces every single day. For example, if you weigh 140lbs, you need to be drinking at least 70oz of water daily. If you exercise, you need to increase that a bit. Add fresh lemon juice to it for an added Vit C boost.
What supplements boost the immune system?
- Echinacea– Shown to prevent the common cold, stimulate the immune system, and treat acute respiratory infections. (2) (3) **If you are allergic to the daisy family, you will want to avoid this** Favorite brand Echinacea Tea HERE and capsules HERE (also contains Elderberry).
- Elderberry- Hippocrates spoke about the health benefits of elderberry and experts today still agree. This is great for prevention and treating the cold and flu. You can make your own or purchase my favorite brand HERE (adults) and HERE (for kids 1 yr+)
- Colloidal Silver– Has been shown to significantly inhibit the growth the bacteria grown under aerobic and anaerobic conditions. Find HERE
- Probiotics– I recommend a good quality probiotic for everyone young and old. Quality is the operative word here. I am extremely picky about the probiotics that I recommend. I carry Innate Choice in my office because this is my ultimate favorite. If you cannot get access to this brand, then I recommend THIS (for adults) and THIS (for infants) or THIS (for children)
- Astragalus Root– Research shows its benefit on the gastrointestinal tract and immune system. Find my favorite HERE.
- Vitamin D– If you don’t have access to good ole sunshine this time of year, then supplementing Vitamin D is essential as well as eating foods that are rich in Vit D such as mushrooms and salmon. I personally use Innate Choice, but if you cannot get access to this, I recommend THIS instead.
- Vitamin C– This is a water soluble vitamin so if you take too much, you’ll simply urinate it out, wasting a lot of money and effort. Instead, eat Vitamin C rich foods such as sweet bell peppers, camu camu powder, kiwis, berries, and citrus fruits. I also take THIS and give it to my kids during the winter months or if symptomatic. Its best to spread doses throughout the day versus taking the full daily dosage all at once.
- Multivitamin– I call this an insurance policy for you health especially if you are not eating various different colored plants every day. Eat the rainbow or take a good quality multivitamin. I like THIS for men, THIS for women, THIS for kids, and THIS for women during childbearing years. And I am a HUGE fan of Juice Plus for the whole family. I am not a distributor, so you would need to locate one in your area to purchase. Check out their website HERE.
Questions? Just ask!
Want to work with me 1:1 to create the perfect diet for you and/or your family? Contact me today at dana@thrivekin.com.
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