Immune Boosting Tips to Fight COVID-19

I have been thinking of you all as we face this pandemic together. As the saying goes, "Your best defense is a strong offense" and in light of my husband Joel's involvement as an Emergency Medicine Physician, I thought I might share with you some lifestyle practices that we are using to strengthen our own immune systems in case we are exposed to the virus. 

In addition to the common sense practices of sheltering in place, social distancing, frequent hand washing and wearing a mask whenever we leave the house, here are some other lifestyle practices that we are using to support our immune systems during these uncertain times.

Diet

"Eat food. Not too much. Mostly plants." - Michael Polllan

One of the best things you can do for your immune system is to limit inflammatory processed foods. Michael Pollan recommends eating wild caught fish, grass-fed beef, pasture-raised chickens and organic produce whenever possible. If these options are unavailable or cost-prohibitive, choose local, in season, sale items to cook at home and wash all fruits and vegetables well. Try to eat the rainbow! You can increase anti-inflammatory, nutrient-dense phytonutrients by eating a variety of colorful fruits and vegetables every day.

It is also important to stay hydrated. Drink half your body weight in ounces of clean filtered water or seltzer every day. I am loving our new Aquatru water filter, which uses a reverse osmosis system to purify your water.

Though it can be tempting to reach for familiar comfort foods and sweets in times of stress and uncertainty, spikes in blood sugar will suppress the immune system, stress your liver, and cause inflammation throughout the body. If eliminating sugar feels daunting right now, take small steps to achieve lasting results. Try adding in protein at every meal to stabilize your blood sugar. Be sure to choose whole fruit over fruit juice, replace soda with sparkling water and replace white flour with whole grains. 

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Finally, try to reduce or completely cut out alcohol. Drinking alcohol interferes with restful sleep, weakens the immune system, harms your liver and contributes to anxiety and depression.

Exercise

Sitting is the new smoking!

We may be spending more time at home, but there are plenty of ways to move your body besides going to a gym. Walking the dog, using exercise videos, engaging in high intensity interval training, cleaning the house, washing your car, and gardening are all examples of exercise that will get the job done. Find ways to move every 20-30 minutes throughout the day, and set a timer to remind yourself if you need to. There are also a myriad of exercise programs, videos and apps available and many of them are free!

Exercise the Blue Zones way by moving more.

Stress Management

The current social, environmental and economic climate is incredibly stressful. Concerns about safety, health and finances, along with the emotional toll of social distancing have created new stressors as well. I have found that limiting my exposure to news and social media helps me to feel less anxious and overwhelmed. However, another helpful step you can take to manage your stress is to engage in flow activities. These immersive activities or hobbies help to keep us grounded in the present moment and often end in "ing." Here are a few that my family and I enjoy: cooking, golfing, reading, hiking, gardening, knitting, writing, dancing, journaling, listening to music and taking Epsom salt baths.

Sleep

One of the best things you can do for your immune system right now is to get plenty of good quality sleep.

The following are some basic guidelines for practicing good sleep hygiene. For more personalized support in improving your sleep, please contact me through my website or schedule a discovery call.

• Do not eat for at least 2 hours before bedtime.

• Aim for 7-9 hours of sleep every night, with lights out no later than 10 or 11pm.

• If you are sleepy, go to bed. Try to avoid getting a "second wind," which interferes with sleep quality.

• Exercise daily, but not within 2 hours of bedtime.

• Limit caffeine intake after 2pm, or earlier if sensitive.

• Limit blue light at least 1 hour before bedtime, preferably 2 hours (i.e. no screen time or bright lights). 

• Sleep in a cool room in total darkness.

• Only use your bedroom for sleep and sex.

• Take supplements and nutraceuticals that raise GABA and Serotonin reduce cortisol and support restful sleep.

Relationships

We all need relationships and community to thrive.

Social distancing does not mean social isolation. Try to find ways to stay connected to friends and family on a regular basis via email, phone, text, Zoom or social media. A text, call or smile can go a long way during these scary times!

For couples and families who are sheltering in place, try these strategies to diffuse tension. If you are at risk for domestic violence reach out for help!

Additional Resources

Here are a few resources I love!

• Vedic Meditation

• Breath Work

• Yoga

• Pilates

• Qigong

• Classical Stretch

• Heart Math

• Binaural Beats

• Mindfulness Meditation

• Yoga Nidra

I hope that you find this list of resources useful. Please take what resonates and leave the rest!

If you are interested in coaching for smoking cessation or want to curb alcohol or sugar consumption, I can help. Simply sign up for a free discovery session and we can brainstorm and come up with an individualized plan for you to get back on track together. No shame. No judgement. Just healing with support.

What steps are you taking to bolster immunity and prepare your body to fight off a Corona Virus infection?