03/19/2020
Top tips to support a healthy immune system and overall wellness.
Eat plenty of fresh (or frozen) fruits and vegetables daily.
Ideally, fill at least ½ your plate with a variety of brightly colored vegetables at each meal and snack. However, things are not ideal these days, so do the best you can.
Garlic.
To access the powerful antiviral component in garlic, called allicin, you need to crush the garlic clove and allow it to sit for 10 minutes. This will give the naturally occurring enzymes time to work. Here’s how to do it:
1. Peel the garlic cloves.
2. Smash the cloves by pressing the flat part of a knife on it; then mince. Or, use a garlic press.
3. Let the smashed garlic sit for at least 10 minutes.
4. Eat raw. You can stir this into whatever you are eating after you’ve removed it from heat (let it cool a little if it’s very hot). Raw garlic is delicious stirred into sautéed greens, soups, sauces, guacamole, pesto, and so much more!
Ginger.
Ginger also has antiviral properties, and it doesn’t need any special treatment. Just use it in your favorite recipes. Ginger is delicious in stir-fries and curries, and on steamed and roasted chicken, fish and veggies. Ginger tea soothes sore throats and helps digestion.
Fermented Foods.
Probiotic foods, such as yogurt, kefir, sauerkraut, and kimchi, provide nutrients that are easily absorbed and beneficial bacteria, or probiotics. They also last a long time in the fridge, so they are good to stock up on.
Avoid refined sugars, starches, and alcohol.
These are going to create an undue burden on your system and reduce your ability to fight if you get exposed to COVID19 or other viruses.
Sleep.
8-9 hours of sleep each night is essential for reducing stress and strengthening your immune system.
Take a daily media break.
Plan time each day to step away from the news, social media, and email. Of course, we need to be informed, but don’t allow yourself to be continuously bombarded. We all need a break, make it as long as you possibly can.
Get outside.
Do something you enjoy in the fresh air and (hopefully) sunshine. Walk, run, bike, garden, meditate, sit and read a book, listen to birds, look for spring flowers - you get the idea.
Connect with friends and family.
I know it’s 2020, and this is going to sound crazy, but call your loved ones. Social isolation is a great way to reduce the spread of viruses, but it might not be the best thing for your mental health, so make sure you’re staying connected with actual conversations, not just with texts and social media.
Exercise.
Check out YouTube videos, have a virtual-dance party with your bestie, take the dog for a walk, get moving any way you can.
Gratitude. Gratitude can help neutralize anxious feelings. Take time out throughout your day to give thanks for things big and small.
Breathe. Never underestimate the power of the breath. Three slow deep breaths can help you move out of the “fight, flight or freeze” response, and into “rest and relax” mode.
Help others when you can.
Do what you can, such as picking up groceries for older neighbors and others at higher risk. Being in service to others can help shift our focus and reduce our fears and anxieties.
-Kathleen Comerford, MS, CNS
Board Certified Clinical Nutritionist
ripplenutritionandwellness.com
