ABC’s of Immune Health
There’s no supplement or magic pill that will boost immunity. Instead, choosing to live a healthy lifestyle is the single best step you can take to naturally boost your immune system! We are sharing our top immune-boosting tips below.
Fully Mediterranean’s Top 7 Tips
1. Eat plenty of fruits and vegetables, nuts seed, legumes - we all need vitamins and minerals and fiber that support immune health. Make ½ of your plate fruits and vegetables at every meal! Is half your plate fruits and vegetables at each meal? Your meals do not have to be perfect, but try to make vegetables and fruits the foundation or base of each of your meals.
Here is an example of a day’s worth of of delicious meals that fill your plate with fruits and vegetables
Breakfast: Sweet Potato Breakfast Hash
Dinner: Ginger Chicken Slaw
Snack: Avocado Grapefruit Salad
2. Move your body! Exercise is a stress reducer, immune builder, and a cornerstone of healthy living. Vary the types of exercises and intensity for maximum effect. During the COVID-19 pandemic, many services and practitioners are offering free or discounted exercise programs to encourage people to stay active! For those starting a new exercise routine, need to take it easy on their joints, or need a rest day, try low impact exercises: walking, gardening, flow yoga, tai chi.
Using the extra time to ramp up work on a fitness goal? Introduce high-intensity workouts like running, boxing, or cycling. Also, check out this FREE 30-minute Tabata workout from POPSugar Fitness! Maybe you are extra busy now and finding it hard to work in a workout? Take a page from 87-year-old Supreme Court Justice Ruth Bader Ginsberg who makes time for a HIIT workout each day to keep her energy up and mind clear. Try HIIT or Tabata, both of which emphasize high energy movement in short bursts for a total of 20 to 30 minutes.
3. Get enough sleep and practice self-care. Sleep deprivation and stress overload increases the hormone cortisol, which can suppress immune system function with prolonged high levels. Try Meditation!
Medical studies have demonstrated the effectiveness of meditation in easing stress, chronic pain, and psychological conditions. Additionally, meditation can help us self-regulate our thoughts.
YouTube is a great resource for free guided meditation. Here is a great 5-minute Meditation from Goodful you can listen to anywhere!
4. Do not smoke and avoid tobacco smoke. Smoking damages our lungs and increases risk of chronic disease greatly. Recent studies have shown smokers are more likely to suffer complications from the coronavirus / COVID-19.
5. Cut back on alcohol intake. Alcohol consumption impairs the immune system and increases vulnerability to lung function. Drinking, like eating, is often woven into the social fabric, so making changes to your alcohol consumption can feel challenging. We have some tips to having fun drinking less!
Serve mocktails - The Non-alcoholic beverage trend has surged in the past couple of years driven by no-proof mocktails that enliven the senses rather than dampen them. Mocktails are made with interesting and quality ingredients, like teas, infusions, juices, and herbs. Mocktails are tasty and refreshing alternatives to high caloric cocktails and drinks.
Get inspired & find recipes by checking out the 40 Best Mocktails.
6. Catch some rays. We get vitamin D, an important nutrient for immune function, from the sun. Being outdoors is also a natural stress reliever, which we all need right now! Whether you are outside for a walk or basking in a sunny window, expose your face, arms, and lower legs in the sun for 15 minutes if you have light skin and at least 30 minutes if you have a darker complexion. Wear SPF 30+ when outside for longer periods to avoid intensive sun exposure.
7. Practice steps to avoid infections. Wash your hands thoroughly and regularly with warm water and soap. Use hand sanitizer after touching any surface you personally have not cleaned.
