HEALTHY LIFESTYLE
—Eat meals high in colorful vegetables and fruits (The Mediterranean Diet is a good model)
—Eat small portions of animal proteins and large portions of vegetables
(See “high-quality proteins”, below)
—Eat foods when they’re in season
—Get outside and breathe fresh air
—Get at least 30 minutes of exercise most days of the week
—Maintain a healthy weight / Consider practicing intermittent fasting
—Get 7-8 hours of sleep
—Drink at least 2 liters (8 cups) of water per day
—Decrease intake of allergens & toxins
—Avoid daily sugar and alcohol
—Don’t smoke
—Wash hands thoroughly and frequently
—Learn to minimize stress
—Practice a positive outlook
SUPPLEMENTS & PROTOCOLS
—Get flu and Covid boosters every autumn
—Take 500IU per day of D3 softgels during the winter
—When fighting a virus, gargle daily with Betadine Gargle
—Wear an N95/KN94 mask during flu season or when the air is smoky or polluted
HERBAL SUPPORT
—Host Defense MyCommunity capsules (mushroom supplement)
—Raw Manuka honey
—Elderberry 10:1 concentrate
—Shuanghuanglian formulation (available on Amazon)
**IMMUNE-BOOSTING FOODS
HIGH-QUALITY PROTEIN: Free-range eggs, oily fish, wild-caught seafood, tofu, tempeh, legumes, quinoa, free range, organically-fed poultry, grass-fed lamb and beef. *Limit daily animal proteins to 0.3 ounces per pound of your healthy weight.
OMEGA-3 FATTY ACIDS: Wild-caught cold-water fish like salmon, tuna, mackerel and sardines, ground flaxseeds, walnuts, pumpkin seeds, leafy green vegetables, grass-fed meats and dairy
HEALTHY FATS: Avocado oil, extra virgin olive oil, virgin coconut oil, grass-fed butter (like Kerrygold), duck fat
FIBER: Whole fresh fruits, vegetables, legumes, whole grains
B VITAMINS: Dark leafy greens, cauliflower, mushrooms, red bell peppers, oily fish, shellfish, grass-fed lamb & beef
VITAMIN C: Dark leafy greens, citrus fruits, broccoli, asparagus
VITAMINS A, E: Dark leafy greens, carrots, sweet potatoes, winter squash, asparagus
VITAMIN K: Dark leafy greens, cauliflower, asparagus
ZINC: Dark leafy greens, asparagus, shiitake and criminology mushrooms, sesame seeds, pumpkin seeds, garbanzo beans, lentils, cashews, quinoa
COPPER: Dark leafy greens, sesame seeds, cashews, soybeans, mushrooms, asparagus, summer squash
IRON: Dark leafy greens, cumin, turmeric, asparagus, leeks
HERBS: Cinnamon, garlic, ginger, turmeric
(Note: “Dark leafy greens” are listed a lot. These include bok choy, spinach, Swiss chard, beet greens, mustard greens, kale, Romaine lettuce)
FOODS THAT ARE CHALLENGING FOR YOUR IMMUNE SYSTEM
—Processed foods
—Food additives
—Trans and saturated fats
—Sugars (sugar, honey, molasses, fruit juice, etc.)