This TV segment was created to help protect you from getting sick prior to your March Break Vacation… However, they are also the same foundational tips to support your immune system in this virus crisis. 

Spring and fall are always the biggest cold and flu seasons, now in 2020 protecting yourself from a virus has taken on a whole new urgency!

SLEEP

Don’t skimp on sleep trying to get “all the things” done!  That is a surefire way to burnout.  Sleep is key for maintaining a healthy immune system. Without enough sleep you’ll get run down and reduce your body’s ability to fight off the viruses and bacteria it comes into contact with regularly.

What you doing during the day, such as eating balanced meals to balance blood sugar and getting daily exercise are key for helping you get a restful nights sleep. 

I use magnesium nightly to help my muscles relax so I can fall asleep more easily, naturally.  

Plus, magnesium is depleted by stress and important for more than three hundred different enzymatic processes in your body every day, so it’s critical you supplement.

I recommend you keep a magnesium supplement by your bedside table. That way you’ll make it part of your nightly routine and never forget!

MANAGE STRESS

There are so many things under your control that can help you manage stress.

I have a daily journaling practice that helps me focus on what I want instead of worrying about what I don’t want.

I also include some form of meditation in my morning which is key to help rewire your brain to focus on the present moment, so it doesn’t get caught up in “what if” thinking. 

Stop and use some simple deep breathing to take you out of your sympathetic nervous system (fight or flight) and into your parasympathetic (rest & digest). This is particularly helpful if you’re having a hard time concentrating or before a meal.

I take the “sunshine” vitamin D regularly during the winter months as we don’t get a lot of sun here in Toronto and additionally it helps support a healthy immune system. I always use a Vitamin D liquid. 

BOOST YOUR VITAMIN C INTAKE

Vitamin C is a powerful antioxidant that supports your immune system by protecting your cells from damage

Start adding lemon to your water multiple times a day which will not only give you a boost of vitamin C, but also help support your digestion.  Don’t skimp on fruits and vegetables.  You may be surprised to learn that red peppers and even broccoli have more vitamin C than oranges!  Make them easy to snack on by prepping them as soon as you come home from the grocery store.  If they are easy to grab, your whole family will eat them in a snap!

If you’re already feeling run down or you think you may already be coming down, you’ll want to make sure you’re getting your optimal recommended daily dose of vitamin C. Taking a supplement in this case is your best approach.  Look for one that is buffered with bioflavonoids. 

DON’T FORGET YOUR GUT

Did you know that more than 70% of your immune system is dependant on the health of your microbiome?  Yes, it’s true!  The good news is that your microbiome is a living thing that changes daily based on many factors and what you feed it has a massive impact.

Start eating more prebiotic foods like bananas, oats, asparagus, garlic and onions as well as fermented foods like sauerkraut, miso, tempeh, kombucha and kefir. This will help boost the beneficial bacteria to help keep your tummy happy and able to fight off the next virus that crosses your path.

One key supplement I always take is a high quality probiotic which adds good bacteria to your microbiome helping it stay healthy, which support the foundation of your immune system.