Immune Support During Times of Stress

With the increased stresses encountered during this global health threat, you can help yourself with the habits of good health and well-being to help maintain good immune function. With any infection that stresses the immune system, you want to support your physiology in responding to physical, chemical and emotional stresses. Here are some tips to help support good immune function:

    Hygiene:

    • Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing
    • If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry
    • Avoid touching your eyes, nose, and mouth with unwashed hands
    • Clean AND disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.
    • If surfaces are dirty, clean them: Use detergent or soap and water prior to disinfection.

    Rest:

    • get your normal sleep duration
    • take a nap in the middle of day

    Exercise:

    • yoga, Tai Chi, walk outside
    • aerobic exercises (run, elliptical, row, cycle) per your current abilities
    • anaerobic exercises (lightweight training) per your current abilities

    Diet:

    • fresh vegetables (focus on vegetables with deep colors (red, orange, yellow, green, blue, indigo, violet)
      • Kale, Onion, Leeks, Broccoli
    • fresh fruits (focus on fruits with deep colors)
      • Blueberries, strawberries, blackberries, raspberries, elderberry
    • herbs and spices
      • Garlic, turmeric, cinnamon
    • Legumes
      • Beans, Peas, Lentils
    • whole grains
      • Barley, Brown Rice, Buckwheat, Millet, Oats, Quinoa, Rye, Wild Rice

    Nutrient:
    (Amount) Vitamin A 5000 mg
    (Daily Frequency) 1-2 x’s per day
    (Daily Total) 5,000-10,000 mg

    Food sources: Beef Liver, Lamb Liver, Cod Liver Oil, King Mackeral, Salmon, Blue Fin Tuna, Trout, Hard Boiled Egg, Butter, Cheeses: Goat, Cheddar, Blue, Feta, Cream, Camembert

    (Amount) Vitamin C 500 mg
    (Daily Frequency) 2-20 x’s per day
    (Daily Total) 2,000-10,000 mg

    Food sources: Kakuda Plums, Acerola Cherries, Rose Hips, Chili Peppers, Guavas, Sweet Yellow Potatoes, Black Currants, Thyme, Parsley, Mustard Spinach

    Caution: take higher doses until bowel tolerance

    (Amount) Vitamin D 1000 mg
    (Daily Frequency) 1-10 x’s per day
    (Daily Total) 1,000-10,000 mg

    Food sources: Sunlight, Wild-caught fish, beef/calf liver, Egg Yolks, Canned Fish, Shiitake Mushrooms, Yogurt, Almond Milk

    (Amount) Quercitin 500 mg
    (Daily Frequency) 2 x’s per day
    (Daily Total)1,000 mg

    Food sources: Capers (fresh), Capers (canned), Lovage leaves (raw), Elderberry Juice Concentrate, Radish Leaves, Wild Rocket, Dill Weed (fresh), Cilantro (fresh), Banana Peppers, Fennel Leaves (raw), Juniper Berries, Red Onions, Radicchio, Red Leaf Lettuce, Asparagus (cooked), Kale (raw)

    (Amount) EGCG 200 mg
    (Daily Frequency) 1-2 x’s per day
    (Daily Total)200-400 mg

    Food sources: Green Tea, Apples, Blackberries, Strawberries, Nuts, Peaches, Avocados, Plums, Onions, Avocados, Carob Flour

    (Amount) Zinc 30 mg
    (Daily Frequency) 2-3 x’s per day         
    (Daily Total)30-90 mg

    Food sources: Pumpkin Seeds, Hemp Seeds, Chickpeas, Cashews, Cocoa, Yogurt, Mushrooms, Spinach, Lamb, Grass-fed Beef, Chicken

    Water

    • Women: 4-7 cups per day; No high fructose corn syrup, sugar drinks
    • Men: 6-11 cups per day; No high fructose corn syrup, sugar drinks

Water sources: from the food you eat, daily body production, tap water, beverages. Alcohol is not a source, bottled water may not be as clean as you think

Nutrients listed for general immune health recommendations and not to treat any particular disease or condition.


    Mind:

    • Remain positive and practical
    • Plan ahead
    • Read, calculate, write, draw, sculpture clay or other material
    • Play games live or online
    • Meditate

    Socialize:

    • Online visits with others
    • In neighborhood with 6+ foot separation

    Avoid/Reduce:

    • Sugar
    • Refined foods
    • Refined carbohydrates
    • Meats (beef, chicken)