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Are you finding it hard to stay healthy this winter season?

Here are 16 tips to keep you healthy and boost your immunity.



woman sneezing into her elbow

Flu season started is October and will not end until May, RSV, Covid and many other viruses and bacteria are running rampant. Here are some great tips you can use to increase your chances of staying healthy and having a quick recovery if you do get infected.




Tip #1 - Wash your hands frequently


I think we forget to wash our hands more at home. Teaching our kids this at home creates healthy habits.

parent washing kids hands hand washing hygene


Tip #2 - Stay hydrated – with water and avoid water in plastic bottles.


Hydration allows us to remove toxins more readily. Plastic water bottles may contain chemicals which prevent our body from functioning at our best.


Tip #3 - Rest


Get plenty of sleep – our body is cleaning up overnight and without adequate sleep that process is disrupted and can adversely affect our health,



Tip #4 - Take a deep breath


breathe - a neon sign over a tropical plant background saying 'just breathe'

There is too much stress in this world. Chronic stress lowers our immune system which does not allow our bodies to heal properly. One free and easy way to destress is to take a deep breath. There are apps on your smart phone that can help remind you to take deep breaths throughout the day. Breathing is one way we remove toxins and deep breaths increase oxygenation which helps us to carry nutrients in our body.


Tip #5 - Avoid simple sugars


Simple sugars like cookies, candies and processed foods are inflammatory which lowers our white blood cell count which makes it harder to fight infections.



Ok so you did your best to stay healthy, you eat right, get plenty of sleep but “life” happens. You do not feel your best. That is when we add supplements. These are a few of my favorite things.

(Insert Julie Andrews voice)



Tip #6 - Vitamin C


Forever and faithful vitamin C is anti-inflammatory and an antioxidant that helps us prevent or fight illness. It is used in hospitals for sepsis, it is a cofactor for glutathione production, and when we are sick our body increases our uptake of this nutrient to help us fight infections. Our body does not make vitamin C, so we must ingest it. Vitamin C does not last a long time in our body so when we are sick, we have to take it more frequently.


Tip #7 - Zinc


The viral ninja – zinc helps increase white blood cells which helps us fight infections. Adults who take at least 15mg a day may help prevent infection. If taking higher doses – be sure your diet includes avocados, kiwi, blackberry, mangos, pineapple, nuts and seeds to increase copper in order to prevent an imbalance of copper and zinc.


Tip #8 - Quercetin


Zinc helps us to fight infection, but it must get into the cell in order to do so. Quercetin is a zinc ionophore – meaning it helps zinc get into the cell so it can fight those viral infections. Foods high in quercetin include citrus fruits, apples, onions, parsley sage, olive oil, grapes, dark cherries, dark berries such as blueberry, blackberry, mulberry, etc.


Tip #9 - Fish oil - the natural anti-inflammatory.


Omega 3 fish oil increases white blood cell activity as well as T-cell activity (immune cells). Kids and adults should take fish oil that contains EPA/DHA and DPA.


Tip #10 - Echinacea


Echinacea can reduce inflammation, reduce pain and help fight viral infections. It should not be taken long term as long-term use reduces the benefit. When taken at the time of illness it may help reduce the length of illness, particularly viral infections.


Tip #11 - Black Elderberry


Black elderberry can reduce the symptoms of cold and flu and may be taken as a preventative.


Tip #12 - Astragalus


Astragalus purported to strengthen the immune system and reduce respiratory symptoms associated with viral illnesses.


Tip #13 - Beta Glucan 1,3/1,6


Beta glucan is derived from a yeast called saccharomyces cerevisiae, which is a species that supports the immune system by increased macrophages, neutrophils and enhances T cell activity. Xymogen makes a purified from of species which has the Mannan removed to prevent potential triggering allergic reactions. This product is safe to take daily. Can be found on the Wholescripts website.


Tip #14 - Xlear nasal spray


This spray contains grapefruit seed extract which is anti-inflammatory in addition to xylitol which coats the nasal passages to prevent bacterial or viral adhesions. 1 spray each nostril 1-3 x a day.


Tip #15 - Argentyn 23 nasal spray


Did you know that silver is antibacterial, antiviral and anti-fungal. Argentyn 23 is the only brand I use. Argentyn is a hydrosolized form of silver which means it is a very small particle of silver suspended in a water molecule. The smaller particle size allows for deeper penetration at lower doses. The nasal spray can be used as a preventative once daily or it can be used as a treatment for viral or bacterial diseases of the respiratory tract. Can be found on the Wholescripts website.


Tip #16 - Vitamin D3


Vitamin D3 – essential for immune health and to down regulate inflammation. 1000 IU may be given for every 25 pounds of weight. Integrative providers will often increase the dose during illness to help fight inflammation.



A few ways you can gain access to high quality supplements are by coming into the office and purchasing them directly, checking out my Supplement Page or Scheduling an in-person or tele-health acute visit to get a personalized plan.


Stay Healthy and Be Happy.


Kimberly


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