immune support.

By: Monique Danae, HNC | March 16, 2020 

Chances are you are looking for ways to build up your immune system & not catch the latest virus (*cough cough* COVID-19).

OR maybe, you have been emotionally, mentally, or physically stressed & now you are SICK, fighting some type of cold, virus, or allergy

GENERAL Tips

• Manage your Stress & Anxiety. Did you know that higher levels and duration of stress actually suppress your immune system? Find a video that makes your laugh, call a person that makes you smile, read a book, take a deep breath, call your therapist, pray, etc.
• Get plenty of sleep. not too much. not too little. Adults should aim for 7-8 hours a night. Go to sleep early. Take a 90 minute nap during the day.
• Get some fresh air & stop smoking.
• Limit sugar, junk food and alcohol intake
• Use a neti-pot/nasal irrigation with warm salt water
• Practice good hand hygiene: Wash your hands with soap and water (or hand sanitizer). Cough & sneeze into the crook of your elbow to protect others from infection.

“The ten worst sources of contagion are our fingers”

– Mayo Clinic

NUTRITION Tips

Herbs & Oils

• Echinacea is great for use at the first sign of a cold, flu, or other infection. It activates your immune cells, kills bacteria, and interferes with the spread of the virus in your body. 
• Oregano & thyme helps to open airways, disinfect and stimulate healthy digestion. 
• Diffuse or apply eucalyptus, peppermint, chamomile, ginger and lemon oil 
• Treat throat symptoms with slippery elm, marshmallow, plantain, honey, echinacea, goldenseal, oregano, cayenne in your tea, soup or throat sprays. 

Foods & Fluids

• Focus on drinking lots of water, tea, broth, and soup 
• Eat cooked kale, broccoli and berries 
• Carrots, sweet potatoes, calendula, winter squash — orange-colored, vitamin A, rich foods support immune and mucus function. 
• Avocado, nuts, seeds, wild salmon — healthy fats actually decrease inflammation and support the immune cells
• Vitamin C … but you already knew this!! — Citrus fruits, strawberries, bell peppers & even hot peppers 
• Garlic, onion, ginger, hot peppers, oregano, thyme — these pungent aromatics & herbs help to improve the flow of mucus and enhance digestion for the elimination of pathogens
• Yogurt, miso, kefir, kimchi — these fermented foods provides helpful bacteria and stops the pathogens from feeling so welcome in your body
• Medicinal mushrooms (Shiitake, Reishi, Chaga) help to strengthen immune function, provide anti-inflammatory properties and some even improve lung function. It is best to cook these. I recommend adding them to broths, soups & stews. 
• Elderberry/elderflower is a natural antihistamine that helps to relieve cold, viral/flu, and allergy symptoms. I recommend making a virus-fighting elderberry syrup with honey, ginger, and cinnamon or checking out Zarbee’s products. 

FITNESS Tips

• Exercise regularly! If you are feeling sick, aim for low-impact, low-intensity aerobic exercising like brisk walking. If you are feeling well, great! Keep up a routine of aerobic and resistance training to keep your immune functioning optimally.

---

Please don’t be afraid to reach out to one of the following professionals if you have persistent concerns and individual questions regarding this topic: Primary Care Physician, Registered Dietitian, Licensed Health Care Professional, etc.