Tips to help boost your immune system in the midst of a pandemic
While things like a pandemic and seasons changing may remind us of immune health, it’s really of utmost importance all year long. The good news is that even though there are some things that are out of your control, there is still much that you can control, specifically what you eat, what supplements you take, and how you treat your body.
That’s why it’s more important than ever to prioritize your family’s health. All of the change can feel overwhelming, but keeping your family healthy doesn’t have to be. Below are some tips to keep the entire family healthy and happy:
1. Stay active together and get outside.
It’s important for both adults and kids to get moving throughout the day, especially as we’re spending more sedentary time working from home or participating in distance learning. Kids should move for at least one hour each day in an activity that increases their heart rate. While your family is limited in the places you can go to exercise, there are a like a virtual fitness classes or an impromptu family dance competition.
2. Drink enough water.
Staying hydrated is important for your body to function properly. Water also has a significant impact on your energy levels, brain function, and general health. With everything that’s going on, it can be hard to remember to drink enough water, but try these creative ways to get your kids to increase their water intake: Use a silly straw, Freeze water into fun shapes and add it to their drinks, Incorporate more fruits and vegetables into your diet, Flavor water with pieces of fruit or a splash of juice.
3. Eat a well-balanced diet.
You may not be taking as many trips to the grocery store while social distancing, so it can be harder to make healthy food choices. Do the best you can. If you have room in your freezer, take advantage of frozen fruits and veggies, which are picked at the same time as fresh produce and then “flash frozen” to store nutrients. They offer the same nutritional value, but will last longer.
4. Follow a bedtime routine and get enough sleep.
Getting enough sleep is important to having enough energy and being able to concentrate throughout the day. If you or your kids are struggling, try to go to bed earlier. A regular bedtime routine can help you fall asleep more easily because your body knows what’s coming.
5. Practice preventative medicine and build your immunity with high quality supplements.
Ross Pelton, Pharmacist and EFI’s Science Director recommends:
Vitamin C is one of the best immune system boosters of all. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, bell peppers, spinach, kale and broccoli. Daily intake of vitamin C is essential for good health because your body doesn’t produce or store it. —— 500 to 1,000 mg twice daily.
Probiotics are beneficial bacteria that are crucial for both gut and immune health. With 80% of your immune cells located in the gut is only makes sense to ramp up your intake of beneficial bacteria. Research has shown that high-quality probiotics offer benefits for immune-related diseases and viral infections, and can help treat and prevent seasonal allergies. Take a high-quality probiotic daily, preferably a fermented food probiotic like Dr. Ohhira’s Probiotics that directly delivers postbiotic metabolites and probiotics & prebiotics.
Zinc is an important mineral that we get from our food, and it helps our bodies produce immune cells. Research shows that zinc plays an important role in reducing the risk, severity, and duration of infectious disease, and it also has antioxidant and anti-inflammatory effects. Even mild zinc deficiency may cause immune dysfunction. —— 10 to 25 mg daily.