What’s going on in the world right now is scary. Whether you think the Coronavirus (COVID-19) is overhyped or not taken seriously enough, there are people dying and it is impacting the whole world. No one is immune from catching this virus.

There is so much on the news and social media telling us what we should and  shouldn’t be doing. I don’t want to get into that. There is enough of that. What I do want to share with you are natural ways that you can start building up your immune system. Now is a good time to really start thinking about your choices and are bodies from the inside out. Having a strong immune system can help you be less susceptible to disease and illness. In the event you do get sick it can also help you fight it off and lesson the spread to others. 

Eat Whole Foods 

Eating the right things helps your whole-body respond to an illness better. Eating vegetables, for example, helps organs such as the liver. The liver helps to detox your body making it easier to get rid of the icky stuff. 

Citrus Fruits - These fruits contain vitamin C. You most likely already know that vitamin C is good to take when sick. Vitamin C helps the production of white blood cells which are what help to fight infections in the body Some good citrus fruits to eat are oranges, lemons, limes, and grapefruit.

Other Fruits - kiwi, strawberries, mango, and papaya are each full of great nutrients and vitamins that are amazing for overall body health.

Vegetables - It’s no secret that vegetables are good for our health. All vegetables are good options but certain ones do contain vitamins and minerals that really help when it comes to boosting our immune system. Red Peppers actually contain even more vitamin C than citrus fruits, making them a great staple in your daily diet. Broccoli is full of good nutrients for the body. Spinach is another veg that has good vitamin C along with antioxidants and beta-carotene which may help the immune systems ability to fight infections.

Probiotics - you can get probiotics/prebiotics through some yogurts but if dairy is an issue, supplementing is an option too. Taking probiotics helps to replenish your gut with good bacteria that help to rid your body of all the bad toxins. There have been many studies on gut health and the positive effect a good gut has on overall healthy body functioning.

Garlic - I am not sure that I have met anyone that doesn’t love garlic. It is an antimicrobial and one of the best things you can eat to boost your immune system. 

Nuts & seeds - almonds, hazelnuts, peanut butter, cashews, walnuts, flaxseeds all contain different vitamins and minerals that are body thrives off of. Many of these contain vitamin E and others, along with healthy fats which help the vitamins to be absorbed into the body.

Mushrooms - turkey tail mushrooms, Maitake and Shiitake Mushrooms are a few of the best. Yes, mushrooms are vegetables too, but I think it deserves its own highlight. Mushrooms have been consumed and used in Chinese medicine for centuries and for good reason. They contain an abundance of nutrients that are great for the body. You can add mushrooms to your cooking or depending on where you live you may be able to find them in medicine shops. I am lucky enough to have Traditional Chinese Medicine (TCM) shops all around, living in Singapore and I am all about it!

Move Your Body 

I can’t emphasize enough how good exercise and movement are for your body. Exercise helps to mobilize t-cells within the body. They are a type of white blood cell that fights against things like viruses in the body. Exercise is truly not just about the outward appearance, it helps you maintain your body's internal functions moving properly from the cardiovascular system to maintaining healthy blood pressure and more. Moving your body is a general good health practice. You don’t have to kill yourself at the gym to move your body. Over-exercising and extremely rigorous exercise can actually weaken your immune system, so in this case, more is not always best. You can find ways to move your body that you truly enjoy. There is a good scientific study completed on the link between exercise and our body’s ability to defend itself, here.

Here are some ideas of ways to exercise during this time of the coronavirus:

YouTube - If you are not already aware, Youtube literally has everything you need to help motivate you and get your body moving. You can find anything from typical workout videos, yoga, educational videos about fitness, videos for kids movement, videos that teach you how to dance and so much more that I haven’t even discovered yet. There are endless resources at your fingertips.

Support your local gym - With places around the world being on lockdown or having to close their businesses temporarily due to the pandemic, I have seen numerous trainers and small gyms take their business online by offering virtual fitness classes and personal training. What a great way to not only get a workout that gives you more personal interaction but you are also able to continue to support your local business community.

Go for a walk/jog/run outside - Depending on where you are in the world may be going outside for exercise is not an option or a good option. You can use your best judgment on that, but if it is something you can get outside and do, it can be a nice break from being indoors. Other benefits of outdoor movement are soaking in vitamin D and taking your furry friend along.

Sleep

Getting adequate sleep is so important to overall health. If you are lockdown, this is a great time to get caught up on your sleep if you were falling behind. We, humans, NEED sleep in order to ward off harmful diseases and illnesses in our bodies. The number of cells and antibodies that are produced to fight infections decreases when we are not getting enough sleep. Our cells also rest while we rest, this gives them more energy to fight off anything that comes their way. Beauty sleep is a real thing and it isn’t just about the outside, our insides need sleep in order to function at their best.

Green Tea

Green tea contains high levels of epigallocatechin gallate (EGCG). This is an antioxidant that has been said to increase the function of our immune systems. It also contains the amino acid L-theanine which also plays a part in helping fight off infections.

Sunshine

The sun provides us with vitamin D, giving us those feel-good vibes and energy. Sunlight is also said to help energize t-cells, which fight off illnesses. Getting out into the sun may be difficult depending on where you are in the world and your situation. If you are lucky enough to have a backyard or some sort of outdoor space where you live, enjoy it. Your body and mind will thank you.

Stress Less

The mind and body are linked. Stress can truly affect how our body functions and how well it is able to respond to something like a virus. When we are highly stressed our body also because more susceptible to contracting disease and infection. Chronic stress lessens the ability of the immune system to respond properly. Studies have shown that your state of mind affects health. This is a difficult time and stress is inevitable. Finding ways to manage it essential. Everyone manages stress differently and different things help you find your center. A few ideas of things you can do to help destress are meditating, yoga, a bubble bath, essential oils ( Lavender, Ylang Ylang, Rose, Chamomile, Clary Sage) self-care, art, reading, going for a walk, quiet time, baking or anything that helps you personally, put your mind at ease.  

Natural Herbs & Remedies

*Firstly, it is important to note, none of the herbs and remedies that are mentioned here are said to help reduce the risk or symptoms of COVID-19*

These are herbs that are often used to help boost the immune system and aid in lessening flu-like symptoms.

Elderberry - This berry contains powerful antioxidants anthocyanins, along with flavonoids, both great supports of immune function. Elderberry is easy to find in supplement form as a liquid you take daily or even in gummy vitamins.

Astragalus - This is an herb used often in Chinese Medicine. It is used to help maintain good immune function and to help with stressors, both emotional and physical.

Echinacea - This herb is really well known for its immune defense capabilities. It was used by native Americans and still widely used today as a natural way to treat colds. It is known to support a healthy immune response.

Ginger & Honey - These are great together with warm water. Each is a powerful antioxidant and has properties that are anti-inflammatory and antimicrobial.

Things to Avoid:

Just as there are things that you can do to help your immune system, there are things you can also stop doing or moderate in order to keep your body as healthy as possible and in top shape for immune response.

Sugar

This one sucks, I know. I have a big sweet tooth myself. Not eating sugar is especially difficult when being cooped up inside. Reducing your sugar intake is beneficial in maintaining your overall health and your body's ability to heal itself. Sugar is a source for bad bacteria to feed off of, which in turn, kills the good bacteria your body needs. Having a healthy balanced gut makes a difference in your body having a good immune response.

smoking

If this is something you do regularly, it may not be an easy feat to just stop smoking, but during this time of a pandemic, smoking puts you at a higher risk of not being able to fight off serious illness, not to mention the damage it is already doing to your lungs. If there is ever a good time to quit, this is one of those times. If quitting is not something that can be done right now, reducing the amount you smoke can also be beneficial.

Drinking Excessively 

Drinking too much can disrupt the immune system, not allowing it to respond and function properly. Moderate alcohol intake should be perfectly fine, so enjoy that wine in your seclusion or whatever it is your drink of choice is, but be aware of the effects that overindulging can have negatively on your body’s ability to fight off illness.

I hope you find this information and tips helpful and valuable.

Health, Love & Happiness,

Courtney