The Corona virus is the most talked about topic on TV, at work, everywhere. As you know, even cities, states, and countries have shut down. During this time, there’s a ton of talk about how to prevent being infected by the virus like washing your hands profusely throughout the day, wearing a mask, disinfecting everything you touch, avoiding the shaking of hands, avoiding cheek kisses, and avoiding high populated areas and events. That’s all great advice—no critique here. However, there needs to be a hyper focus on protecting ourselves internally. The fact that elderly people and others who have compromised immune systems are more susceptible to getting the Corona virus, makes it clear that the immune system plays an intricate role in the protection against the disease. The immune system may not be the only prevention, but it is one that needs to be the first line of defense.
We have a wonderfully intricate operating system built into our bodies that has a protective force called the Immune System. This is a powerful system that God has knitted within us. So along with the other measures of precaution like stocking up on sanitizers, our Immune health is our priceless and powerful line of defense!
As working professionals, entrepreneurs, moms, community leaders, members of ministry, and more, our health is one of the most important things that helps us do what we do and do it well. Low energy only slows us down, physical pain holds us back, and sickness puts a halt on our progress altogether. So, virus epidemic or not, how do you boost your immune system for anything that comes your way? Start right here with these 3 strategies!
REST
Sleep. There are three ways I recommend practicing Rest in your day to day life and one is to actually get physical rest and enough of it through a good night’s sleep. This not only has to do with the amount of hours that you sleep, which 7 to 8 hours is recommended, it also has to do with the quality of sleep. So to ensure you’re getting quality sleep, turn the news off, especially during this time of havoc, and read something pleasant and uplifting before bed. Shut down electronic use at least a half an hour before bed to quiet down the activity of your neuro-system. In silence, write down the things you’ve accomplished that day and the things you are grateful for about the day. Listen to instrumental soft jazz or crashing waves while you drink a cup of hot tea. Get cozy in the bed as you wind down the night. Any of these or a combination of what works for you is a great way to start a good night’s rest.
Stress Less. Rest your mind and give yourself a break from the worries of the world. Often times we tend to stress about things that we have no control over. Take a moment and examine the thing that you’re stressing over. Can you control the moving pieces, the intricacies, the destiny, the final outcome? Even when we think we can, often times we can’t because we’re really not the one in control. We can and should play our part 100%, but that’s what you have control over—your part. I’ve learned that when you come to that understanding and acceptance, you’re able to rest in confidence that the outcome will be as it is supposed to be.
Another way to stress-less, especially about the Corona pandemic is to again, turn off that TV! Hearing the same negative flustering messages over and over again builds anxiety, so just turn it off and live life. Live cautiously yes, but live.
The most important stress reliever from my personal experience is prayer. This is ultimate rest, because it’s a time when I can put my worries at God’s feet and let him take it from there. The result of prayer is a weight off the shoulders, a freedom, and an inner peace among the chaos. Philippians 4:6-7 If you’re feeling a bit of anxiety or uncertainty, take a moment and pray.
Exercise. Rest from sedentary living. Basically, rest from rest and get active with exercise, because exercise also helps strengthen the immune system. Exercise doesn’t have to be going to the gym and hitting the elliptical or getting into a High Intensive Interval Training (HIIT) class. Right now those are not the best options anyway. What I recommend is doing what you can by using what you have. You may not have an elliptical at home but do you have a flight of stairs? Okay then put your headphones in for some pumped up music, bring a bottle of water to stay hydrated, and hit those stairs at home. Try going up and down as many times for 10-15 minutes and see how that works for you. You can also put on a 30 minute free workout on YouTube and get your exercise on right in your living room! There is a way.
VITAMINS & SPICES
There are specific nutrients to take on a regular basis to help keep your immune system strong and a handful of them are Vitamin D, Vitamins C, Vitamin B, Zinc, and Probiotics. Of course you can take vitamin supplements which I recommend, but as a supplement. Getting it from your foods as the main source is a more natural and sustainable resource. So let’s look at some foods where you can get these vitamins.
VITAMINS
Vitamin B – Dark leafy greens, chickpeas, oranges, salmon, whole grains, sweet potatoes, bananas, lentils, carrots, almonds, avocado
Vitamin C – Chili peppers, rose hips, guavas, sweet yellow peppers, black currants, thyme, parsley, mustard spinach, kale, kiwi, broccoli, Brussels sprouts, lemons, lychees, persimmons, papayas, strawberries, oranges
Vitamin D – first and foremost—natural sunlight, mushrooms, salmon, herring, sardines, cod liver oil, tuna, orange juice
Zinc – Legumes (beans and peas), seeds, nuts, whole grains, potatoes, green beans, kale, shell fish, dark chocolate
Probiotics – sauerkraut, kimchi, kefir, kombucha, yogurt, tempeh, miso, pickles, cottage cheese
Here’s a challenge!
Next time you prepare to go food shopping, design your meals around many of these ingredients above.
SPICES
Another ingredient that helps boost the immune system is Spices! Some potent spices that you can flavor your food with and take the supplements are:
Turmeric
Curry
Garlic
Oregano
Lemon balm
Clove
Peppermint
Cinnamon
Cayenne Pepper
Start incorporating your favorite ingredients in the lists above into your breakfast, lunch, dinner and snacks. These are some of the powerful ingredients that serve as the support system to your immune system.
MEDICINAL TEAS & CONCOCTIONS
These are some of the various teas that cater to the immune system, and below is a Haitian-inspired concoction that I 100% vouch for because it works!
Immune Boosting Teas that you can begin to add into your daily regimen are:
Echinacea
Echinacea with Golden Seal
Turmeric
Oolong Tea
White Tea
Black Tea
Green Tea
Chamomile
TIP: If you drink smoothies regularly, you can even combine your tea with your smoothie. After seeping your tea in hot water, cool your tea down in the fridge then you can use it as the liquid to your smoothies!
MEDICINAL TEA
Haitian-inspired Medicinal Teas are the best. They’re powerful and some even taste pretty good like this one. I love this tea. It not only helps improve the immune system, it fights off any infections that are already in motion. This tea has 5 ingredients: Garlic, apple cider vinegar, ginger, honey and lemon.
Garlic helps rid bacteria, fungal infection, and inflammation, apple cider vinegar is antimicrobial and is an antioxidant, lemon is an antioxidant as well as anti-bacterial and anti-fungal, and honey is anti-inflammatory and loaded with antioxidants. All are immune boosting.
Boil all of these ingredients together in water to make it into a tea. Strain out the liquid and pour the tea into a mug to drink it. This can be done daily or periodically throughout the week. Note that a small amount of ACV is needed, like 1-2 tablespoons to 1 cup water.
Although the world seems to be crumbling under the Corona pandemic, you don’t have to crumble with it. You can be strong, vibrant, and healthy—actually helping others pull it together.
Love,
Yardley
Before you go, I’d love to know what immune boosting measures are you going to take or currently taking now? Write it in the comments below.