By Mary Ellen Zung, Lakeland Hills YMCA
What a month it’s been.
Our schedules are different with work and school from home for many of us, events and meetings canceled or rescheduled, or now on-line and we are settling into a new normal wondering when we can back to our lives. But this change also leaves room for new opportunities. We can still learn, grow and prosper in many ways.
We are washing our hands, cleaning surfaces, social distancing, wearing masks, and taking precautions to avoid becoming infected with COVID-19. Protection is in place. But did you know, eating a healthy diet can also help us ward off infection and illness? In fact, 70% of our immune system can be found lining the digestive tract. So what we eat can directly support or harm our immune system.
How is your body is going to deal with the virus if you are exposed? A strong immune system functioning at its optimum level with good sleep, low stress, proper hydration, getting outdoors, and certain foods can help do this! You can start to work on strengthening your immune system now. In addition to protecting yourself, try these five key steps to strengthening your immune system.
Get Outside
A strong immune system requires fresh air and vitamin D which is achieved by going outside. Since many of us are working and studying at home, this is an especially important reminder. Take a walk in the neighborhood, do some spring clean up in the yard, or whatever your outdoor pleasure, do it every day. If you are not as physically able, even sitting outside each day will help your health.
Lower stress
These are very difficult, challenging, and stressful times for us all, even if we are healthy the added stress and fear of the unknown, changing our work and school schedules, cancelling social plans and not being able to go out and about as freely as we’d like is stressful to us all. Stress lowers our immunity. Give yourself a break and add some positive stress relief to your new routine.
- Turn off the news, and take a social media break
- Take a walk outside in nature
- Meditate and breathe deeply
- Watch an uplifting movie
- Read a good book
- Get back to your gratitude journal
- Spend time with a favorite hobby while staying home from school and work
- Get things done like cleaning a closet, or a project you’ve been meaning to work on which will take your mind off of worries and fears and help you be productive
- Have a family game night
Hydrate
Hydration is important to our good health and strong immune system. Drink filtered tap water to stay hydrated. If you are working from home make a large pitcher of filtered water with fruits for each day and drink it throughout the day. In addition to drinking water, other liquids such as broth, herbal tea, and fresh fruits and vegetables provide hydration.
Get enough rest
A strong immune system requires getting 7-8 hours of high quality sleep. Here are some of my favorite tips:
- Have a bedtime routine of washing, relaxing (without the TV), and whatever needs to be done before you can rest well
- Set a regular bed time and stick to it
- Keep your sleep space cool
- Sleep in a darkened room without blue light from electronics
- If you are prone to getting up to use the bathroom during the night, front load hydration to the earlier part of the day
- If you wake up, stay in bed and try to focus on relaxing your body – part by part from your toes to the top of your head – and deep breathing
- Thoughts racing through your head? Keep a pen and paper next to your bed to write down thoughts and “to-do’s” to be handled the next day.
Reduce or eliminate sugar and processed food
Reduce or eliminate sugar and processed foods containing high sugar, sodium, chemicals and additives by adding liver loving, alkalizing foods such as greens that are high in nutrients that help fortify the immune system and fight inflammation.
Add these foods to your diet as you eliminate sugar and processed food:
Dark green leafy vegetables like spinach and swiss chard.
Bitter greens such as arugula, cilantro, parsley, and watercress. These nutrient dense foods (high in nutrition, low in calories) also fight inflammation and support good health.
Cruciferous vegetables such as broccoli and kale.
Beets and sprouts, such as alfalfa, broccoli, and mung beans.
Fruits such as lemons, grapefruits, and berries all of which are low in sugar and calories, and high in fiber.
Seasonings such as garlic, onion, ginger, and turmeric.
Drinks such as green tea, milk thistle, and lemon water are especially alkalizing and anti-inflammatory. Milk thistle in particular can offer protection not just from food toxins, but also from drugs like NSAIDS that can damage the liver when taken in high doses. Research suggests it may even help rejuvenate and repair your liver by helping to grow new cells.
Fish such as salmon, tuna, and halibut. These cold-water fish contain good fats, specifically omega3s, that reduce inflammation and boost immune function. They prevent the production of harmful triglycerides in the liver and maintain healthy enzyme levels.
Nuts and seeds are good sources of omega3’s too.
So there you have it, five key steps to strengthening your immune system.
- Get Outside
- Lower Stress
- Hydrate
- Get enough rest
- Reduce or eliminate sugar and processed foods
Mary Ellen Zung is a Certified Holistic Health Coach. She can be reached at coachmaryellen@outlook.com
