It is a scary and unprecedented time right now.  It’s easy to get overwhelmed by the plethora of information we encounter through social media, the news, and from those around us.  Instead of becoming frozen in fear and feelings of overwhelm, let’s come together, focus on what we know, and support each other through these challenging times. Knowledge is power and the more we can learn from each other, the more power it gives us to combat this invisible threat to our health.

Because things change rapidly with the virus and our government’s response to it, check the CDC guidelines regularly for updates and follow the regulations set forth by your local officials for protecting yourself and those around you.

Here are some easy ways to boost your immune system:

• Reduce stress, stay calm, meditate.  Stress can stimulate the release of pro inflammatory cytokines that can hinder our immune system’s response to pathogens. Exercise, meditation, yoga, deep breathing, forest bathing, art, dancing, all of these things are great ways to reduce stress levels and ground your energy.

• Get plenty of restful sleep – avoid screen time and bright lights for 2 hours before bedtime and sleep in total darkness to support melatonin production during the night. Melatonin is a powerful antioxidant and anti-inflammatory molecule that has shown promising effects on shortening patients’ recovery time from COVID infections.

• Get some fresh air and natural vitamin D when you can

• Stay well hydrated! Drink water every 30min to keep your mucous membranes moist and healthy. This prevents the proliferation of bacteria in your mouth.

• Limit sugar and refined carbohydrates.  Too much sugar weakens your immune response.

• Eat a colorful diet rich in phytonutrients and avoid any food intolerances you may have. Include lots of fresh herbs and spices in your cooking, especially ginger, garlic, cinnamon, onions, and turmeric.

• Contrast hydrotherapy – start each day with a hot/cold treatment in the shower. At the end of your shower, simply turn the water up so it’s nice and hot, and then for a nice cold blast, turn the water all the way cold for 30 seconds.  It will be shockingly cold for a few seconds, but it is very refreshing and activates the lymphatic and circulatory system to give your immune system a nice boost!

Other tips and strategies:

• Develop a “Clean Routine” for when you arrive home. For example: change to clean clothes, wash your hands, wipe down all surfaces you touched since you got home, and wipe down anything you were touching while you were out and about i.e. phone, keys, wallet, bags, etc.

• Stick to a regular schedule. Our daily lives have been disrupted by this virus and many of us are working from home, have kids at home, and our daily routines have been thrown amuck.  It’s tempting to just kick back and spend the day catching up on the latest shows or movies, but days and days of doing this can make you feel restless and unproductive. Schedule your screen time for the end of the day as a reward for completing work or home related tasks.  This gives your day more structure and helps you stay more productive during the day.

• Tackle some spring cleaning or home tasks you’ve been putting off.

• Stay connected! Call a friend, send a card, write an email. A small token of your time and effort can mean the world to someone who is feeling alone and isolated.

• Check in with neighbors that may need your assistance in getting groceries or other essential items.

• With all the repeated hand washing, it’s important to moisturize your hands to prevent them from getting too dry and cracked.

The information above is for informational purposes only and is not meant to be taken as medical advice. It’s best to consult your healthcare provider when making any changes to your medical regimen.