By practicing healthy living on a daily basis, we provide the best support possible to the immune system and help to prevent illness altogether. There are many active steps you can take to boost your immune system against coronavirus, flu & colds! Ol’ Benji Franklin was right!
An ounce of prevention is worth a pound of cure.
-Benjamin Franklin
With that said, coming down with a cold or flu is often inevitable and now we are dealing with a whole new monster with the Coronavirus disease -COVID-19. However, if you’re practicing healthy living strategies, the chances for a less severe illness, of shorter duration and milder symptoms is much greater. And remember, getting sick now and then is okay; comparable to a musical instrument that needs tuning, so too does the immune system. It keeps us healthy and strong in the long run! Here are some quick tips for daily healthy living…
Boost Your Immune System Against Coronavirus, Flu & Cold
- Make sure to rest! 8 hrs of sleep/night, don’t overdo it; proper rest is the foundation for health and the time when your body heals, repairs and restores.
- Clean eating! plenty of organic, fresh fruits + veggies, hormone-free meats, minimally processed with the fewest ingredients possible… real food.
- Minimize sugar! medical studies show sugar decreases white blood cell function– white blood cells are the soldiers that make up the army that is our body’s immune system. Keep ‘em healthy + strong!
- Hydration! Aim for ½ of your body weight in ounces of room temperature water daily. (example: if you weight 150 lbs, aim for 75 oz water/daily)
- Manage + minimize stress! Studies show stress also decreases immune function.
- Go outside for fresh air + sunshine! Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D has several important functions. Perhaps the most vital are regulating the absorption of calcium and phosphorus and facilitating normal immune system function.
- Movement + exercise! Even on days when you’re not feeling so well, if you can move or stretch gently, it will help to encourage lymph, blood, oxygen and nutrient flow throughout your body, which in turn helps to kick start healing.
- As a preventative, avoid shaking hands and touching your face and wash your hands frequently.
Bone Broth… it’s oh so good for you!
One great way to beef up your nutrient status is with a batch of homemade bone broth. This soup packs a punch, containing a remarkable amount of vitamins + minerals including calcium, phosphorus, magnesium, iron, and potassium.
The bones used for this broth also include collagen, a protein that is released during slow cooking to form gelatin. Gelatin can help build healthy skin, hair, and nails.
The gelatin in bone broth also protects and heals the lining of the digestive tract. The liquid is particularly rich in two amino acids, glycine and proline. Interestingly enough, these nutrients are not found in as high amounts in meat—hence the beauty of bones. Amino acids are important for digestion and a healthy gastrointestinal tract, as well as many other processes within the human body.
Reduce inflammation
Damaged joints and autoimmune diseases often result in inflammation, which can also be brought on by stress and poor diets, among other factors. Bone broth contains glucosamine and chondroitin, two compounds widely sold to reduce inflammation and to decrease joint pain. Not only may bone broth calm your joint pain, but it can also help to calm your mind by producing relaxing hormones like serotonin and GABA. Cool, huh?
Lastly, this nutrient-dense soup is a great go-to during the months when colds and flu are running rampant. The immune system loves it!
- 2-4 lbs of beef bones (most grocery stores carry, ask the meat counter if you have trouble finding them)
- 5 cloves of pressed garlic
- Sea salt to taste
- Other vegetables and herbs (think carrots, onions, cilantro, ginger) can be added but are not necessary
- Place bones, garlic, and sea salt in slow cooker, cover with water, turn slow cooker on high for 2-3 hours, then turn to low setting and cook for 10 additional hours. The longer it cooks the better the results. Let the broth cool in refrigerator, skim thin layer of fat off top or mix well into remaining broth. The broth can then be strained and stored in the refrigerator. If a large batch is made, freeze ½ for future use. Serve hot or cold. Hot is more palatable, especially during winter months.
- The broth can also be used as a base for soups, stews, steaming rice or vegetables. This recipe can also be made on the stove top.If the boiling of bones seems like a task you are not quite ready to take on, many grocery stores now sale ready made bone broth, located on the soup aisles.
Boost Your Immune System: Tonic Tea Recipe
- 1 heaping tablespoon freshly grated ginger
- 1-2 Tablespoons Organic Apple Cider Vinegar
- ½ fresh lemon
- Cayenne powder- to heat tolerance
- Add all ingredients to 1 cup boiling water; sip often throughout the day during illness duration.
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