Sometimes the best thing to do when facing a crisis is to take action. These are unprecedented times that we’re living through and I believe that there are some lessons to be learned from this virus, especially when it comes to nutrition and lifestyle choices. As a Functional Diagnostic Nutrition Practitioner and someone who has put my own autoimmune disease into remission, I’m sharing 10 simple ways to fortify your immunity during COVID19. 

It’s definitely strange times. 

Schools are closed, only essential businesses open and everyone is practicing social distancing, which means you’re probably spending more time at home than ever before. 

The majority of people I work with have an underlying health issue that they have been struggling with for a long time. This might be an official diagnosis but more often it’s a desire to get rid of chronic symptoms that afflict their daily lives.  

Symptoms are your body’s alarm signal telling you that something in your inner or outer environment needs to change. Most times this is related to nutrition and lifestyle – poor food choices, food sensitivities, stress, poor gut health, etc.

According to a report by the Centre for Disease Control:

Early data from China suggest that a majority of coronavirus disease 2019 (COVID-19) deaths have occurred among adults aged ≥60 years and among persons with serious underlying health conditions.

This isn’t surprising to me since our immunity is directly linked to our overall health and often declines with age. 

With COVID19 changing the way we live, I believe now is the perfect time to implement simple ways to fortify your immunity.  

The Power of Nutrition and Lifestyle Changes

There are many nutrition and lifestyle factors that can be done to help fortify your immunity. 

I’m sure you’ve seen lists of supplements, herbs, and foods that can help boost your immune system. So much can be done with nutrition and lifestyle changes. It is quite incredible what small interventions can do:

• turn bloodwork around
• ease digestive troubles (bloating, gas, heartburn, acid reflux, etc)
• improve sleep
• boost energy 
• get rid of aches and pains
• improve skin issues

And in my case (and others) put an autoimmune disease into remission.

The notion of truly nourishing yourself with nutrient-rich foods, adequate hydrations and self-care practices like meditation, sleep, time outside and more have been lost or put on the back burner.

We often talk about our bodies as machines with the need to ‘boost’ them or ‘make them stronger’, when in fact we seem to have forgotten the wisdom that our bodies carry innately.

We are the ones getting in the way of our immune systems working as the powerful systems that they are. Lack of sleep, poor eating habits, stress from work, relationships, finances, being chronically dehydrated, having malfunctioning guts, depressed mindsets, lack of movement, lack of sunlight and a great disconnection with the natural world is too much.

We are living in an evolutionary mismatch and it’s having a serious effect on our bodies, minds, spirits and the Earth.

I see this time as a wake-up call, a chance to start to make small changes in the right direction.

I’m going to share small steps you can make to start building or repairing your foundation of health from the bottom up.

Creating a Solid Foundation

I like to think of health and wellness as a house. We need a solid foundation to build a sturdy house. One that will protect us from the elements. For some, it needs to be gutted and rebuilt, while others will have to go back from time to time to fix the holes, cracks, leaks, etc.

As we cycle through life, we also tend to cycle through periods of greater health and wellness. Sometimes we need to shift our focus back to the foundation to reinforce and strengthen. This isn’t a sign of weakness. I see it as quite the opposite – as great wisdom, respect, and connection with yourself and the world around you.

Let’s see what you think of these 10 simple ways to fortify your immunity. 

Some may seem ridiculous, some may be a gentle reminder of lost habits, some off the deep end but I’m hoping that at least one will inspire you to start making changes that you know will be beneficial.

Here’s what they are: 

#1 – Simple Ways to Fortify Your Immunity

Staying Hydrated

Hydration is very important for the body and helps to keep all body systems working.

Staying hydrated keeps your cells working properly and your mucous membranes (mucosa) moist – which is your first line of defense against foreign invaders. 

For example, your nasal mucosa are an important part of your immune system. When they are hydrated, they are sticky and can trap pathogens when they enter the nasal cavity. Components of the mucosa are then able to destroy the invading microbes. 

One way to keep your body hydrated and your mucosal membranes working is to drink 16oz (2 cups) of room temperature water right after waking up.

Some people like to add in the juice of  1/2 lemon and/or a pinch of Celtic sea salt, while others prefer it plain. 

This 16 oz of water each morning helps to hydrate your cells, wake up the organs and flush out the accumulated toxins from your night’s sleep. 

Many detoxification processes happen at night while you’re asleep so you want to flush your body in the morning to get rid of all the toxins that were released. If you don’t rid your body of them in the morning by either sweating, elimination (urine or bowel movement), or intense breathing your body will just reabsorb them.

Action: Adults drink 16 oz and kids drink 8 oz of filtered water each morning. Many people find it more enjoyable if they add the juice of 1/4 – 1/2 a lemon and a pinch of sea salt. 

I think you’ll be surprised at how good this feels. 

 

 

#2 – Simple Ways to Fortify Your Immunity

Practicing Gratitude

I know it’s tempting to jump on your phone as soon as you wake up to see the latest updates but if you can give yourself 5 minutes first, to prime your mindset and start the day on your terms, I bet you’ll notice stronger resilience to stress and a better overall outlook. 

Gratitude is the one emotion, above all, that elicits a release of the powerful feel-good hormone oxytocin, along with serotonin and dopamine.

Gratitude helps you focus on what you have instead of what you lack. And, although it may feel contrived at first, this mental state grows stronger with use and practice.

Studies coming out of Harvard, Berkely, Heartmath Institute, and from Dr. Robert Emmons all support the practice of gratitude and show the benefits reach far and wide:

• Improved physical, emotional, and social well-being
• Greater optimism and happiness,
• Improved feelings of connection in times of loss or crises
• Increased self-esteem
• Heightened energy levels
• Strengthened heart, immune system, and decreased blood pressure
• Improved emotional and academic intelligence
• Expanded capacity for forgiveness
• Decreased stress, anxiety, depression, and headaches
• Improved self-care and greater likelihood to exercise
• Heightened spirituality — the ability to see something bigger than ourselves
• Felt better about their lives as a whole
• Experienced greater levels of joy and happiness
• Felt optimistic about the future
• Got sick less often
• Exercised more regularly
• Had more energy, enthusiasm, determination, and focus
• Made greater progress toward achieving important personal goals
• Slept better and awoke feeling refreshed
• Felt stronger during trying times
• Enjoyed closer family ties
• Were more likely to help others and offer emotional support
• Experienced fewer symptoms of stress

Action: Write at least three positive experiences each morning before you get on your phone or engage with your family. Examples include taking notice of something in nature, an object of beauty, a pleasant conversation with a friend, a good cup of coffee, a teacher you’ve had in your life, or as simple as waking up in a warm bed.

And yes, children can do it too. 

 

 

#3 – Simple Ways to Fortify Your Immunity 

Eating An Energizing Breakfast

Nutrition is more important now than ever before.

Starting your day with a good quality breakfast helps to balance your blood sugar (irregular blood sugar results in mid-morning energy crashes and mid-afternoon slumps) and it gives you a nice supply of sustained energy.

Food is more than food. It is chemical information for your body. Whatever you eat impacts all your cells. Unhealthy food (processed foods, refined sugars, packaged foods, etc.,) instruct your body to build fat cells, resulting in weight gain, and chronic inflammation. This all adds unwanted stress to your immune system.  

I’m seeing people making the connection more and more between the food they eat and the function of their immune systems. This has been dismissed for far too long and I believe COVID19 is a chance for you to embrace this knowledge and educate yourself on the foods you put on your plate. 

By focussing on foods that provide a slow release of energy such as  eggs, avocados, greens, full-fat dairy, sweet potatoes, properly prepared oats, a balanced smoothie,  will keep you energized and feeling good.

Many people start their day with cereal, toast, a bagel, or muffin which may feel good to eat but if you pay close attention, you’ll notice that within 1-2 hours of eating, your energy is going to start dropping…fast. 

You need to observe how full you feel after eating, how satisfied and satiated you are and how many hours you go before your hunger returns or feelings of being ‘hangry’ – a sure sign of blood sugar highs and lows.  

Instead, go for whole foods.

Examples of energizing breakfasts are:

• Leftover dinner like this Energizing Spinach and Onion Paleo Quiche (one of my favourites). Easy peasy.
• Eggs – poached, scrambled, fried, boiled. Add in a couple of handfuls of greens and 1/2 an avocado
• Nut butter with apple wedges
• Quinoa porridge with nuts and seeds and coconut milk
• Smoothie made up of healthy fats, protein, greens and a little fruit. 
• Chia pudding made with coconut milk and topped with nuts – this Raspberry Chia Pudding is delicious! 
• Tuna or egg salad (another one of my favourites)
• 4-Ingredient Pancakes – mix up 1/4 cup nut butter, 3 eggs, 3 bananas and 1-2 tablespoons of coconut flour. Let sit for a few minutes and then cook in a pan until golden on each side. 

The key is to think outside the “cereal” box!

If you are going to eat cereal, do this test first:

Grab a handful and rub it between your hands. Does it break down and crumble to the floor?

Imagine that going into your body and think about how fast that is going to be broken down by your body? The faster the breakdown equals a higher spike in blood sugar levels.

Thank you Paul Chek for that tip!

Eating a good breakfast will also help you weather the ups and downs that you may experience throughout the day and curb emotional eating. 

Action: For one week, start your day off with one of the breakfast suggestions listed above and see if you can feel the difference in your energy and mood. 

You can find many more ideas on my Instagram. 

 

 

#4 – Simple Ways to Fortify Your Immunity

Enjoying Herbal Teas

Herbal teas are hydrating, warming and nourishing. They are good go-to’s for something comforting and soothing both physically and medicinally. 

Which tea to choose?

I suggest you stick to caffeine-free, digestive-stimulating and heart-warming herbs.

Ginger is a warming herb so if you’re feeling chilly and want a warm hug, give ginger a try. It also aids in digestion and in treating stomach aches, nausea, and colds.

Ginger’s actions include (but are not limited to):

• Antibacterial
• Antifungal
• Anti-inflammatory
• Antiviral
• Immune stimulant

My favourite way of getting all the health benefits of ginger while enjoying it warm is by making an infusion (a 20-minute steep of tea).

Fresh Ginger Tea

Take a 2-inch piece of fresh ginger and peel and grate it or cut it as finely as possible. Add 8-12 ounces of filtered water along with the ginger and bring to a slow boil. Once just boiling, turn the heat down and simmer, covered for 2-3 hours. 

Other good options are peppermint, chamomile, hibiscus, hawthorn, lemon balm, milky oats, nettle, cinnamon, and licorice root.

Action: Since you’re at home, make a batch of Fresh Ginger Tea so if you begin to feel overwhelmed or just need a break, you’ll have it ready to enjoy! 

 

 

#5 – Simple Ways to Fortify Your Immunity

Taking a Hot Detox Bath

There’s nothing quite as relaxing as climbing into a hot bath at the end of the day. 

A hot bath not only feels good but it provides many health benefits as well, such as:

• relaxes your sympathetic nervous system especially with the addition of lavender essential oil 
• lowers your cortisol (your stress hormone)
• improves circulation
• lowers blood pressure
• enhances heart rate variability
• reduces your toxic load (let the sweat flow!)

Enhance the properties of your bath by adding in Epson salts.

Epsom salt, also known as magnesium sulfate, is often called the “relaxation mineral”. Magnesium is calming to the sympathetic nervous system and is readily absorbed through the skin, optimizing detoxification and cellular function.

Action: Structure a hot detox bath into your schedule once or twice a week. 

1. Fill your bathtub up with as hot as water at you can tolerate. 
2. Add in 2-3 cups of Epson salts. 
3. Climb in and soak for 20-30 minutes. 

 

#6 – Simple Ways to Fortify Your Immunity

Stopping to Eat 2-3 Hours Before Bed

This one is a game-changer! When you stop eating at dinner it allows your body time to process the food, so you sleep better which results in deeper rest and detoxification. 

It sounds easy but it’s a hard one to make stick.

Here are some tips to help:

• brush your teeth right after dinner
• brush your teeth right before you grab an after-dinner snack (I doubt you’ll want to eat it after that)
• plan to enjoy a cup of hot water or herbal tea instead of eating mindlessly in front of the TV
• clean up the kitchen right after dinner
• clean out your pantry or ‘forget’ to restock your favourite evening snacks
• eat your dinner slowly, making sure to chew, chew, chew 

Action: Make dinner that last time you eat at night and stop eating 2-3 hours before you climb into bed. 

#7 – Simple Ways to Fortify Your Immunity

Adding in Magnesium  

Magnesium is a crucial mineral and many experts estimate that 80% of people are magnesium deficient. This essential nutrient is necessary for facilitating over 300 critical enzymatic reactions in the body.

As one of the most abundant minerals (when not deficient) in the human body, it’s no wonder that the symptoms of low magnesium levels are correlated with so many health-related issues.

Symptoms of magnesium deficiency include:

• irritability
• anxiety
• fatigue
• memory problems
• muscle cramps
• tremors
• irregular or rapid heartbeat

It is not just a mineral to take when the situation warrants it, but it is required all the time for our body to function.

Most of us are deficient in this mineral due to:

1. Depleted soils. Soil quality isn’t what it used to be. The reality is that soil is lacking the rich minerals and nutrients that our great grandparents enjoyed. This is due to modern factory farming techniques, the abundant use of glyphosate and monocropping.  
2. We lose magnesium. Many of the foods that we eat like coffee, alcohol, and sugar use up the magnesium in our bodies, adding to deficiency. 
3. Not having enough stomach acid.  If we don’t have enough stomach acid, we can’t break down the magnesium into a soluble form and it gets flushed right through the intestinal tract. I hate to say it but most people’s digestive systems aren’t working properly (send me an email if you want to learn more about my gut healing programs). 
4. Gastrointestinal conditions – again, we’re back to the functioning of your gut. Inflammatory bowel diseases such as colitis, diverticulitis, Crohn’s and more are exactly that, inflammation of the intestines. This inflammation destroys intestinal cells which results in nutrients like magnesium not getting absorbed.

It not only helps relieve the symptoms listed above but this “relaxation mineral” can also improve sleep, relieve stress, increase energy, and improve mood.

I like magnesium glycinate over other types of magnesium because glycine is a calming amino acid. This combination has good bioavailability and does not have a laxative effect since glycine is actively transported through the intestinal wall.

Action: Take a magnesium supplement every evening. I like Purica Effervescent Magnesium Glycine or Bisglycinate – 1 teaspoon each day before bed.

 

#8 – Simple Ways to Fortify Your Immunity

Getting to Sleep By 10 pm

There’s a serious epidemic of sleep deprivation happening and now is a good time to take action and get your sleep in check. 

When you don’t sleep enough, your body is in a continuous hormonally depleted, catabolic state.

Sleep is your body’s first line of defense against infectious disease such as COVID-19. Good sleep hygiene involves routines and practices that lend to quality nighttime sleep. – Institute of Functional Medicine

This may sound weird but plan your day to include sleep – when you go to bed and when you wake up.

Sleep impacts what you do, say, think, feel, and everything in between. It’s been underrated and ignored for a long time but it’s making a come back as a major factor of lifestyle that has a profound effect – good and bad- on your health and wellness. Those who have experienced the benefits of consistent, deep, glorious sleep, protect their sleep. 

Which according to the National Sleep Foundation is 7-9 hours for adults. 

Much like your nutrition or exercise program, planning for sleep and creating a routine around it will help you begin to make it a priority.  

When sleep isn’t a priority, it’s easy to stay up an extra hour wathcing a show, working, or scrolling through social media.  

It’s comparable to how you treat nutrition and fitness; when you don’t prioritize them, it’s really easy to eat wrong foods or skip that workout.

One of my big tips to help prioritize sleep is to set an alarm…to GO TO BED!

Action: Set an alarm to go off at 9:30 pm and commit to getting to sleep by 10 pm. 

From working with many people with sleep issues, I do understand that sometimes it takes more to falling and staying asleep than just getting into bed by 10 pm. 

If you need additional support you can read more about natural sleep aids, how to create a sleep environment and more in these articles:

• A Sleep Resolution Before A Diet Or Exercise Plan
• Restorative Sleep: A 7-Step Guide
• How to Set A Red Light Filter On Your Phone
• Blocking the Blues: My Sunglasses at Night (Video)

You can also schedule a Home Wellness Consultation where we can create a sleep plan for your individual needs. 

When you’re in bed and unable to sleep, the best thing to do is to go back to your breathing. Resting is almost as beneficial as sleeping, and you’ll know you’re doing the best that you can. Bring peace to your breathing and your body so you can rest.

– Thich Nhat Hanh

#9 – Simple Ways to Fortify Your Immunity

Getting Outside in the Morning Light

Going outside first thing in the morning is an excellent way to get your circadian rhythm in sync with nature’s light-dark cycles. 

We have photoreceptors in our eyes that use the light they are exposed to (natural and artificial) to send cues to your master clock (suprachiasmatic nucleus) about what time of day it is.

Since both natural and artificial light has a significant role in setting your body clock, getting outside in the morning each day allows nature to send the right signals to your brain. 

You can learn more about the light receptors in your eyes and the different effects that natural and artificial light has on your physiology by reading: Morning Sunlight: Ditch the Coffee and Get Energized by the Sun.

Action: Take your water, tea or coffee outside into the morning light for 5-20 minutes each day. Don’t wear sunglasses, a hat, contact lenses or glasses since you want the morning rays to be absorbed by your eyes. 

#10 – Simple Ways to Fortify Your Immunity

Making Time For Play and Pleasure

It took me a while to link the connection between play, pleasure and good health and wellness.

Play is so underestimated as we become adults. Think back to your childhood…what were some of the most memorable moments? I’m sure playing falls high up on the list. 

Taking time to play and experience pleasure is important.