It’s time to kick it in HIGH GEAR this summer with some immune boosting TIPS! With the COVID 19 pandemic that has taken over our lives, we are ALL now paying closer attention to our immune systems and how to prevent future infections or shorten the disease course in case we do get infected.
These are some ways to Boost your immune system:
- Eating a diet high in fruits and vegetables. My favorite immune boosting foods include:- Tangerines, oranges,, grapefruit, lemons that are rich in Vitamin C- Red peppers contain beta – carotene- Avocados are rich in glutathione, a powerful antioxidant for immune system cells-Spinach and broccolli contain antioxidants, Vitamin A,C, and E.-Ginger and tumeric, and garlic can decrease inflammation, have antioxidant properties and enhance immune function.
-Plain sugar free yogurt has Vitamin D with some probiotic effect.-Green tea contains amino acid L-theanine to help fight germs.
- Exercise regularly and try and get your heart rate up. Even brisk walking daily or a few times a week is enough.
- Get adequate sleep which means at minimum of 8 hours! Sleep deprivation can lead to a weakened immune system.
- Wash your hands constantly with soap and for at least 20-30 seconds to eradicate germs!
- Avoid smoking and moderate to high consumption of alcohol.
- Minimize your stress to avoid secretion of stress hormones like cortisol. Try meditating daily, doing yoga, walking, reading a book, getting a massage, listening to music,knitting or drinking some tea.
Apps such as “Calm” and “Headspace” and @Onepeloton have been helpful with aiding with meditation and reducing stress.
A few more reminders:
Providing an accurate clinical history to your physician is important when determining if you may have a problem with your immune system. If you have a history of repeated infections like bronchitis, pneumonia, sinusitis, asthma exacerbation, skin infections, slow wound healing, or gastrointestinal infections, this could mean that there is a primary deficiency in your immune system. A chronic low white blood count and low platelets may also be signs of a immunodeficiency problem.
If you always seem like you have a common cold that just doesn’t go away or returns quickly after resolving, then please alert your physician.
Start with these tips and STAY SAFE during this pandemic!