Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Catalina Quintero – Certified Holistic Health Coach and Team Beachbody Coach
As the immune system becomes weaker, the ability to fight off viruses and bacteria becomes more difficult and problematic.
It’s critical to stay healthy and boost the immune system; that’s why, along with good hygiene, so many people are also looking into preventative treatment methods.
Each day, we learn new facts, figures, and protocols concerning COVID-19. Recently, we were informed by the FDA that they are investigated specific drugs and running expedited trials to see if they are effective at killing the virus. They are also running plasma testing from the blood of those that have recovered from COVID-19. At this point, we also know that the vaccine will take approximately 12 months to become available. As we navigate through the coronavirus pandemic over the next few months, disinfection and social distancing is the recommended preventative advice, and boosting the immune system is the best line of defense! Healthier individuals are better able to fight the infection and make full recoveries.
Viruses need a host to proliferate and mutate. Once they invade the body, they need the body to continue to live, or the virus dies if it does not move into another host. One way that we as hosts to viruses can either ward it off or fight it aggressively is through a bolstered immune system. COVID-19 is an RNA virus, which is an unstable molecule that can replicate and mutate quickly depending on their need to survive, and they spread rapidly.
Tips to Boost the Immune System:
Nutrients
Vitamin C, Green tea, curcumin, ginger, and garlic all have antioxidant and anti-inflammatory properties in both supplement form and whole food form. Glutathione is also a great supplement to boost immunity. Glutathione is one of the most potent antioxidants and is a master at detoxifying and healing the body.
Diet
A diet high in antioxidants is critical for immunity. Foods like fruits and vegetables, dark chocolate, olive oil, coconut oil, avocado, legumes, garlic, onions, cold-water fish, bone broth, and eggs are vital nutrients to keeping you healthy overall throughout the year.
Probiotics
The gut is your largest sensory organ, and 80% of your immune system is there! So, it becomes advantageous to be intentional about it and protect it. Strengthening your gut lining is very important to avoid disease and protect your immune system. One of the ways is to include probiotic supplements in your diet. Probiotics are living organisms that are beneficial to your health when administered n adequate amounts. The concept that good bacteria is good for your gut has been around for a long time. Due to our modern lifestyle full antibiotics, antibacterial products, and poor dietary choices, the average person has a reduced amount of this bacteria in this bacteria in their gut. The abundance of this good bacteria is so essential, so by including probiotics in your diet and supporting the life of your gut bacteria, you are also supporting your health and vitality.
Sleep
Getting the appropriate amount of rest is critical for your brain’s and body’s wellbeing and regenerative functioning. Sleep can bolster the immune system, but if you’re having trouble breathing while sleeping, the lack of oxygen can also lead to cognitive issues.
Exercise
Prolonged, intense exercise causes immunosuppression, while moderate-intensity exercise improves immune function and potentially reduces the risk and severity of respiratory viral infection.1 Moderate exercise induces a level of stress hormones that down-regulates excessive inflammation within the respiratory tract and aids in activating innate anti-viral immunity. 1
Destress
Finding ways to limit or reduce stress is equally as important as all of the other tips mentioned above. If you let anxiety take over, you will inevitably have more inflammation and less immunity, and your overall health will suffer. Stress wreaks havoc on our bodies and brains. What can you do to relax?
Here are a few ideas to help you relax:
• Deep breathing exercises (inhale for 4, hold for 6,
exhale for 8)
• Watch a comedy show or movie
• Take an enjoyable walk
• Read a book
• Relax on the beach or in the pool
• Exercise (you’ll feel relaxed after)
• Stay positive
• Decrease caffeine and alcohol intake
• Stop smoking
• Take a stress management class online
• Do yoga
• Meditate or pray
• Take a warm bath
• Do a self-massage
• Sleep in
• Order take out
• Take a Nap!
Catalina Quintero Can Help You Stay Healthy and Reach Your Goals
She coaches her clients in a way that’s different, one that supports and makes reaching goals fun, achievable and successful. Her coaching can help you finally achieve those fitness, health and wellness goals!
Please consider joining Catalina on this journey to a healthy body, mind and life.
To find out more, please call 239-206-6909 or visit catalinaquintero.com.
Source: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2803113/