Some practical advice on things YOU can do to build a strong immune system – and minimize risk of serious illness of any variety.
1. Eat well. Nourish your body with a wide variety of good-for-you food. Include:
- Vegetables – include a variety of types and colors. Consume cruciferous veggies (broccoli, cauliflower, cabbage, brussels sprouts) often.
- Fruits – again, variety in color and type is key. Aim for local produce when farmer’s markets are in season.
- Adequate quantities of good-quality protein (see our protein calculator to find out your daily requirements)
- Minimally processed foods, including whole grains like brown rice, quinoa, and whole wheat.
- Probiotic foods (yogurt, non-pasteurized sauerkraut, kimchi, kombucha, etc.)
- Prebiotic foods that feed the good bacteria in the digestive system (onions, asparagus, leeks, apples, artichokes, jicama, garlic, etc.)
2. Take Nutriex 2-3 times a day to “cover your bases.”
Experts agree that key immune system nutrients include: Vitamins B6, B12, A, D, E, C, folate, zinc, iron, copper, selenium, CoQ10, and DHA (an essential fatty acid found in fish oil), but most daily multivitamins don’t have adequate levels. Nutriex Sport or Health combined with our Omega-3/Fish Oil provide suitable levels of all.
3. Drink water regularly and minimize intake of beverages with added sugars or other sweeteners.
Aim for at least 8 glasses a day; more if you’re in the heat or extremely active. Extra fluids help your body flush out toxins.
4. Exercise moderately and regularly, aiming for 150 minutes distributed throughout a week.
Moderate activity boosts your body’s ability to fight infections; extreme conditioning can stress your immune system.
How much is enough? Whatever you need to feel well rested, typically 7-8 hours a night. Some require less, some more.
6. Minimize Stress
Meditation is an effective tool and can have beneficial impacts in as little as a few minutes. A simple meditation – breathe in through your nose for 4 counts, hold your breath for 4 counts, and breathe out forcefully through your mouth for 4 counts. Do this 4 times. Or try yoga. For those staying home, there are many free videos online or apps that you can download.
7. Maintain your social ties, even if not in person.
Call and talk (or video chat) with friends and family. If acceptable in your area, meet at a park or wide trail and enjoy some time together outdoors.
8. Wear at mask
During this time of COVID-19, wear a mask while shopping, at other indoor gatherings, or where it’s not possible to maintain 6 feet of distance from those outside your household. They really do slow the spread!