With our current coronavirus situation, around the world, avoiding sickness and contact with others is all the talk at this moment. With that being said I decided to share with you some of my learned tips and tricks for when you're feeling under the weather and want to avoid catching the flu, like the COVID-19’s virus. Before I begin, I want you to remember to inform yourself sufficiently before believing all the hype on the news. Think twice before buying all the toilet paper in your sight at the grocery stores. Here are my own tried and true successful tips on how to boost your immunity and beat any cold or flu.
Vitamins: Make Sure You Get All Your A-B-C-D-Es
(F and G’s?)
Orange juice or a supplement? Like dealing with any flu you want to simply focus on boosting your immune system by making sure you get all your vitamins. Your diet itself should be the main source of all your vitamins if you are eating a well-balanced diet, consuming a variety of food groups. Variety is the key to proper nutrition. However, increasing your intake of the foods listed below can benefit you before you result to taking processed vitamins:
Vitamin C (Citrus Fruits)
Most people turn to vitamin C when concerning flu season. Vitamin C builds your immune system. and increases white blood cell production, the key to fighting infection. Citrus fruits that are high in Vitamin C include lemon, oranges, grapefruit, limes, and tangerines.
Vitamin D (Yogurts, Nut Milks)
Vitamin D helps regulate the immune system and is thought to boost our body's natural defense system, not to mention help your body absorb vitamin C faster. Try to select brands fortified with vitamin D as well as when it comes to yogurts, yogurts with "live and active cultures”. My favorite sources include foods like Fage 0% Greek Yogurt, non-dairy milk; like my favorite pea protein milk Ripple, non-dairy yogurts such as Kite Hill's Greek-style almond milk yogurt, and my absolute favorite, living Cocoyo found at any health food store or the following link: https://gtslivingfoods.com/offering/cocoyo/pure-2/
Vitamin B (Bouillon aka Chicken Noodle Soup for the win!)
When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6. Vitamin B-6 is important in many chemical reactions that happen in the body and is vital to the formation of new red blood cells.
A, B, C, D, E, K’s (Foods: Broccoli, Spinach, Papaya, Kiwi, Kale)
To boost your immunity in general you want to consume a wide variety of vitamins which can come from a wide variety of fruits and vegetables! My favorite nutrient-dense foods include Broccoli, Kale, Papaya, Kiwi, and Spinach. Broccoli is packed with protein, vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. Papaya is another fruit loaded with vitamin C with 224 percent of the daily recommended amount of vitamin C in a single papaya. Like papayas, kiwis are naturally full of a ton of essential nutrients to fight infection and keep the rest of your body functioning properly.
Supplements
My favorite herbal supplements to take to boost immunity and fight off infection include:
Source Naturals Wellness Formula. With respiratory support, complex antioxidant, and immune defense, this herbal capsule is a necessity for a healthy respiratory and immune system. You can find it at any health food store or on Amazon here.
Next, my life saving homeopathic supplements include oregano oil capsules, Elderberry Syrup, garlic capsules, and zinc lozenges. Both oregano and garlic have antibacterial and anti-inflammatory benefits. They have also been proven to have cancer-fighting properties. Elderberries are packed with antioxidants and vitamins that boost your immune system, tame inflammation, lessen stress, and help protect your heart, too. Some experts recommend elderberry to help prevent and ease cold and flu symptoms. My favorite elderberry syrup can be found at any grocery store and online.
Last but not least, is zinc. Zinc can boost immune health, reduce your risk of age-related diseases, speed wound healing, and improve acne symptoms. I prefer taking zinc in the form of a tasty, dissolvable lozenge called Zicam which can be taken multiple times daily. I almost always get results when I use Zinc to fight flu symptoms.
Home Remedies
Manuka Honey, Apple Cider Vinegar, Ginger, Lemon, and Turmeric. Are all sources of remedy for any flu and can all be used when cooking our foods as well as simply in conjunction! Adding any of these ingredients to your next soup, salad, roast, or breakfast can add a zing of flavor and boost your health in the long run. Personally, I love making homemade teas with a mixture of these ingredients because hydration is key!
Hot Fluids & Teas (Hydrate! Hydrate! Hydrate!)
Hydration is key when getting over the flu. Whether you drink green juice, kombucha, water kefir, or hot tea, keeping hydrated is key in staying healthy. Consuming extra hot liquids whether it be hot water with lemon, broth, or teas, hot liquids are proven to flush out the system of its toxins as well as aid digestion. Both green and black teas are packed with flavonoids, a type of antioxidant. Want something sweeter? Add Manuka honey to your drink as a natural antibacterial remedy to get well instantly! My favorite Tip when getting sick is to make homemade hot teas with a variety of citruses and spices, then just add hot water! My favorite combinations to add hot water to are:
- Lemongrass, Ginger
- Fresh Mint
- Orange, cinnamon stick & anise
- Ginger, lemon & Manuka honey
- A.C.V, cinnamon & Manuka Honey
Getting Sufficient Sleep
Sleep is the number one remedy when it comes to healing a cold naturally. Lack of sleep can cause the inflammatory immune response to activating, this can weaken your immune system and response to vaccines. Aim to sleep for 7–8+ hours each night. If you happen to be traveling in different time zones, consume 2–3mg of Melatonin to reset the circadian rhythm and help you have a peaceful slumber.
Exercise, Yoga & Stretching
Getting in a minimum of 30 minutes of moderate to intense exercise daily is key to any healthy lifestyle. Light exercise such as a walk can help boost your immune system and overall bodily functioning when dealing with the flu. Yoga and other stretching practices have been proven to benefit recovery as well as aid in digestion and blood circulation.
Step Out In The Sun
Natural sunlight is one of the major contributors to the production of vitamin D. When sick, a brisk walk in the sunlight for 10–15 minutes will ensure that enough Vitamin D is produced in the body.
Reducing Stress & Self Care
Stress can make anyone sick. It not only weakens your immune system but also leads to…
Take time for yourself today and listen to your body. Whether you're out and about or quarantined at home, find time to incorporate self-care practices into your daily life.
May we all stay healthy to let us continue to lead our optimal lives! And let us beat the Corona Virus! Let's live our beautiful life's to the fullest. Share this article with someone to boost their immunity. Don’t forget to hit subscribe and I‘ll see you in my next post!
XOXO,
KEN