Many of our patients have been asking for ways to boost their immune systems. Here is a short list:
- in the morning take : Vitamin C 500 mg – 1000mg , Elderberry syrup (don’t get one with sugar added), oregano essential oil 2 drops in warm water.
- in the afternoon take: Fish oil with EPA and DHA, at least 1000 mg, Zinc (lozenges are fine),and Vitamin D-3, at least 1000 IU, as this controls thousands of gene expressions including your immune system.
- at some point during the day, place 1 teaspoon of thyme (from your herb cabinet) and 1 tablespoon of chamomile flowers (you can buy them in bulk at the health food store) or 1 chamomile tea bag in a pot of water. Bring to a boil. Remove it from the heat and grab a large bath towel. Place your head over the pot of water, the towel over your head, and steam for 10 minutes. Thyme and chamomile are anti-bacterial and anti-viral. The steam will help to clean out your sinuses which is your first line of defense against bacteria and viruses.
- add fermented foods to your meals, 1-2 tablespoons to add the good bacteria to your gut, and/or sip on bone broth, which has proline and glycine for immunity boosting.
- eat at least 5 cups of vegetables per day and cut down on grains, sugar, and processed foods. Sugar is the most important to cut down on or eliminate completely in all forms, including fruit, as it decreases your immune system.
- exercise, get out in nature (just not in a group please) and breathe deeply (here is a short breathing practice):
- get a good night’s sleep – during this time of accelerated stress, take a few moments at night to write down all the things from the day or even the next day that are on your mind.
Here is an exercise that we practice: list things on any app. that you like to use e.g. notes, stickies, Word,etc., that happened during the day or that you are worried about, as all of these will effect your sleep. After writing them all down, hit delete or delete them one by one and watch them disappear!
This is a powerful way to set up the mind for melatonin boosting during sleep – perhaps one of the best ways to support your immune system.
We hope this helps. As always, we are here.
Anita and Louise