8 Ways to Optimize Your Immunity and Protect Your Health
Let’s start with the hard truth.
You can’t fully control whether you catch a cold, the flu, or COVID-19. No matter how hard you try, you are susceptible to any virus. You also can’t control how your body will react once it’s exposed to a pathogen. There are many different factors that determine your body’s response. Some you can impact, like nutrient deficiencies. Others you can’t do anything about, like your age. Even among the factors you can influence, no single tweak or “hack” can control such a complex system. (Short of a proven vaccine or drug therapy.)
No magical supplement, superfood, diet plan, or exercise routine can ensure you’ll stay healthy.
There is good news, though: When it comes to your immune system, your daily actions can make a meaningful difference! By consistently practicing healthy behaviors, you can:
reduce your exposure and susceptibility
help optimize your immune function over time
better prepare your body to fight off foreign invaders
Plus, focusing on constructive behaviors might help you feel just a little bit more in control. And that could help ease the anxiety and stress that come with all the uncertainty.
Our suggestion: Prioritize the “big rocks,” or pillars, of a healthy lifestyle.
Eat mostly minimally-processed whole foods. To avoid deficiencies, it's important to eat whole foods like fruits, vegetables, whole grains, beans, protein, and healthy fats. You can do large batches of meals and even freeze them so nutritious food is always available. Certain nutrients like protein, Vitamin C, Vitamin D, Zinc, and Omega-3 fatty acids will strengthen white blood cells' ability to fight infection.
Get enough protein, fruits, and vegetables. Reach out to one of our nutrition coaches for guidance on this! Everyone is different and requires different amounts. It's important to consume the appropriate number of calories which will avoid gaining or losing excess body fat.
Support gut health. Consume foods with pre and probiotics. Examples include bananas, yogurt, or fermented foods which will promote good gut bacteria. If you're struggling with gut issues, an elimination diet may be something to consider to detect food intolerances and sensitivities.
Move regularly. Exercise is a great way to promote long-term health productive benefits, reduce stress, and enhance immunity.
Reduce/eliminate smoking and/or excessive alcohol consumption. Smoking is detrimental to our health and is a contributor to many comorbidities.
Get adequate sleep. Turn off your electronics 30 minutes before bed. Clear your mind with reading or meditation. Stick with a reasonable bedtime and strive for at least 7-9 hours of sleep.
Manage stress. It's unrealistic to completely eliminate stress in our lives. Strive for the middle ground. Prioritize downtime like meditation, a brisk walk, or just having a great time with friends.
WASH YOUR HANDS THOROUGHLY! Wrists, nail beds, under nails and in between fingers for at least 20 seconds.
So, pick and choose the strategies that make the most sense and feel doable to you right now. You can always incorporate others later. Maybe it's a matter of just eating protein at every meal. Times are different right now, and often our grocery store is sold out of what sources we enjoy the most. Money may be tighter. We may have less time to workout than before because of obligations like homeschooling, or working double shifts to cover the demands. Stress levels may be at a much higher level.
And remember: There’s nothing wrong with starting small. That’s where great progress often begins. Remember: the changes don't have to be drastic. Set small, attainable goals. Always strive to be 1% better Every. Single. Day!