Heyo! Wow what an interesting couple of weeks it's been with the corona virus am I right?! First off, I hope you're taking care of yourself and your loved ones by managing your mental health and nourishing your body!
Here are SIX things you can do right now to boost your immune system!
1. NOURISH YOUR BODY: with fruits, veggies, lean or plant based proteins and whole grains. These foods will provide your body with immune boosting vitamins and minerals to boost cell recovery and fight off infection. Limit processed foods, fast food, fried food and foods with added sugars that cause inflammation and can make you more susceptible to viruses and infections.
2. VITAMIN C: Eat 1-3 servings of citrus and Vitamin C rich foods like broccoli, cantaloupe, cauliflower, kale, kiwi, orange juice, papaya, red, green or yellow pepper, sweet potato, strawberries, and tomatoes. Fresh or frozen is best, but canned works as well! Pair them with plant based sources of iron, like spinach and lentils for maximum absorption.
3. SLEEP: Get those extra Zzz's in, there's no better time than right now with schools closed and everyone working from home. Unplug an hour before bed and if you can ditch the alarm clock. Get up with sun in the morning. Your immune system releases proteins which help promote sleep, which is why your extra tired when you're starting to get sick.
Less sleep means less immune fighting antibodies and cells, your body literally needs sleep to fight infectious disease.
4. STAY HYDRATED: Proper fluid balance helps your body naturally eliminate toxins and other bacteria that may cause illness. Stick to plain water, unsweetened herbal teas, low sugar green juices, and low sugar electrolyte supplements like nuun hydration. Green tea in moderation is ok too, its packed with Polyphenols, aka potent plant antioxidants, that boost your immune system!
5. LAUGH: Laughter really is the best medicine. Watch your favorite cartoon, rom-com, or binge watch SNL. Call your best friend, your mom, sibling or grandma and bond with them, tell them your favorite funny memory you have with them, or send them a funny card to brighten their day.
6. MOVE: Get outside and go for a walk or bike ride, or dig those dumbbells out of the back of the closet and get moving! Exercise may help flush bacteria out of the lungs and airways, which could reduce your chance of getting a cold, flu, or other illness. Exercises also causes positive changes in antibodies and white blood cells, aka your bodies defensive line against disease. ***If you're already feeling under the weather especially if you have a fever or congestion, it's best to take it easy, maybe go for a slow walk, do a gentle yoga flow or some stretching if you're feeling up to it. Always check with your doctor before starting any new exercise program or routine.
Not sure what to do with those dumbbells? I've just released an affordable weekly workout guide to get you started! Designed for at-home use, this week by week program is the ultimate in convenience delivering gym worthy results FAST.
This is for you if: - You need a fun, easy-to-follow workout program - You need STRUCTURE - You want to lose fat, gain muscle and feel FIT - You're avoiding fitness classes and gym workouts - You are READY to make a lifestyle change - You want to create new healthy habits to boost your immune system This is a brand new program with minimal commitment, buy as many of the 6 weeks as you'd like! All you need is a set of dumbbells to get started. Each week features: - 4 dumbbell and bodyweight strength workouts - optional cardio & abs - over 20 exercises - warm-up guidelines
- low impact
- perfect for all levels!
Grab the first week HERE for less than a latte or bottle of Purell on the black market! Full transparency, I am making almost zero profit (less than $1 per sale) off this guide, as I wanted to provide an affordable option to the gym for many of you unexpectedly finding yourself at home for the next couple of weeks.
In an effort to give back, I'm also gifting 2 programs on my instagram, enter on this post by tagging 2 friends.
For those of you looking for additional accountability and guidance, I also have a monthly fitness membership option available here.
In times of crisis, your mental and physical health is more important than ever. Limit physical interactions when possible, WASH YOUR HANDS, avoid touching your mouth, nose, ears and eyes, and try to keep as much structure and 'normalcy' in your daily routine as possible. Check in on your elderly relatives, friends and neighbors. If you're able to deliver or donate non perishables and basic necessities do so. We are resilient and we will get through this.