Build a strong immune system and keep your body healthy by implementing the following healthy habits including good nutrition, exercise and movement, stress management, and more!
A Holistic Approach to Staying Healthy
Vitamin and mineral deficiencies can lead to poor immune health among many other symptoms and health issues. Stay up to date with routine lab work including checking vitamin D levels and micronutrient status for optimal health. Learn more by clicking here.
Nutrition and Food
The foods we eat daily have a large effect on our immune system and overall health and wellbeing. A diet rich in plant-based foods such as fruits, vegetables, and healthy fats provides a variety of vitamins, minerals, and antioxidants to support a healthy immune system.
It’s important to avoid or minimize foods that lower immunity such as sugar, processed foods, fast food, inflammatory oils, and alcohol.
Aim to fill 1/2 of your plate with non-starchy vegetables (greens, broccoli, asparagus, zucchini, cauliflower, squash, etc.), 1/4 with protein (meat, fish, eggs, beans), and 1/4 with starch (root vegetables, whole grains), don’t forget to include healthy fats (avocado, olives, olive oil, nuts, and seeds).
Read more about food and nutrition here.
Physical activity helps to support our immune system as well as benefits our mental health by reducing stress levels.
Get started by going on short walks and work up to at-home virtual workouts.
Aim to get 30 minutes of movement in most days of the week, bonus if it’s outside!
Browse more exercise tips here.
Certain vitamins and minerals have been shown to boost immune function including vitamin D, vitamin C, zinc, and probiotics. Read more here.
Not sure if you’re getting enough of the right vitamins and minerals? Ask your doctor or talk to a dietitian about your needs.
Download Now: COVID-19 Nutraceutical and Botanical Recommendations from the Institute of Functional Medicine.
With everything going on, stress levels are at an all-time high. While short bursts of stress may help your immune system, chronic stress (both mental and physical) can actually weaken your immune system.
Take these steps to better manage your stress:
– Get enough sleep
– Relaxation techniques such as yoga or meditation
– Daily exercise
– Self-care and taking time for yourself
– Surround yourself with supportive people
– Consider counseling if necessary
eBook: How to Strengthen Your Immune System
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