Coronavirus - How to boost your immune system.

I know a lot of you are concerned about coronavirus, but supporting your immune system can protect you from it. Everything you need to know.

We're just getting out of the cold and flu season, and now something else to worry about the coranavirus. But what could you do to help your immune system? I particularly, don't think we should panic, taking care of our health should be something that we always could do.

Recent research confirms many ways we can stay healthy. For example, studies have shown that people with vitamin D deficiency are 11 times more likely to get a cold or flu, while supplementing with vitamin D can reduce colds and flu by 42 percent.(i)

I have a huge admiration for Doctor Mark Hyman, and this week he posted about it in his website (i) and inspired me to share it with you also, based on his article.

Now let's talk about -

WHAT YOU SHOULD BE DOING TO BOOST YOUR IMMUNE SYSTEM.

*Remember Let food be your medicine.

• Drink plenty of fluids, especially warmer fluids. With the dryer air inside and out, winter can be a particularly challenging time to stay hydrated! Consuming adequate fluids supports all of your bodies’ functions including the immune system. Make soups and broths (from scratch with fresh vegetables is always best) and have them throughout the week. Drink herbal teas like ginger and echinacea daily. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful for the immune system. If you do drink juice, dilute it with 2/3 water!

• Avoid simple sugars as much as possible! This includes those sweet treats and desserts but also the white flour and refined grain products that turn into sugar quickly. Studies have shown that refined sugars can suppress your immune system for hours after ingested.

• Have protein with each meal. Proteins are the building blocks of the body. This includes your immune and detoxification systems. Organic, clean, and lean animal protein as well as plant-based (legumes, nuts/seeds) proteins are important to get with each meal and snack.

• Add garlic, onions, ginger, and lots of spices (oregano, turmeric) to your meals! Add these to your soups and vegetable dishes, as well as bean dips and sauces. Garlic and onions offer wide spectrum antimicrobial properties.

• Eat multiple servings of colorful fruits and vegetables high in vitamins C, A, and phytonutrients that support the immune system. Choose more leafy greens, cruciferous vegetables (broccoli, brussel sprouts, and cauliflower), peppers, sweet potatoes, and squashes. Aim for three to four servings of fruits and four or more servings of vegetables daily!

• Get sufficient sleep! We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier on those dark winter nights. Aim for seven to eight hours of sleep a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allow the mind to rest is also very helpful!

• Get regular exercise. Mild to moderate exercise (for approximately 30-45 minutes) helps boost the immune system. Avoid overexertion such as training for endurance events when you are feeling run down. This will lower your immune defense

Supplements for Adult Immune Support

Here is an overview of the vitamins, minerals, and herbs you need and why they are important.

• Multivitamin/Mineral: This is the foundation for any health support regimen. It’s a good way to cover the basic vitamins and minerals your body needs for day-to-day function. If you aren’t on a good mulitivitamin you should get and stay on one. Look for a high-quality, broad-spectrum multivitamin and mineral.

• Vitamin D3: Adequate vitamin D status is critical for optimal immune function and this cannot be achieved without supplementation during the winter months. It is best to get your levels of 25 OH vitamin D checked for accurate dosing. Blood levels should be above 30 ng/dl. However, optimal levels are probably closer to 50 ng/dl for most. Many need 5,000 IU or more of vitamin D3 a day in the winter. Start with 2,000 IU for adults, 1,000 IU for children.

• Buffered Vitamin C: The role of vitamin C in supporting the immune system has long been known. Take 500-1,000 mg throughout the day with meals and snacks.

• Zinc citrate: You can take an additional supplement or consume more foods high in this powerful immune supporting nutrient. Seafood—especially oysters—red meat, and pumpkin seeds are the best food sources. Take 30 mg per day.

• Probiotics: A healthy gut flora supports a healthy gut, a major barrier against pathogens and integral to the immune system. Look for brands that offer several species of good bacteria and contain at least 5-10 billion organisms per capsule.

• Fish Oil (Artic Cod Liver Oil): This old time remedy for good health and robust immunity still stands true! In addition to the good fats, cod liver oil contains additional vitamin A and D for added immune protection.

Remember don't panic, it's important that you don't stress at these times, stress is proved to decreased our immune system.

Thank you all and healthy life for us.

Vanessa Mendes.

(i) Mark Hyman MD, (i) Cannell, J., Vieth, R.; Umhau, J., et al. 2006. Epidemic influenza and vitamin D.Epidemiology and Infection.134 (6): 1129.