First things first, wherever you are, stop for a moment and… Take. A. Deep.

Breath.

 

This week has challenged many of us emotionally, mentally, and physically.

In the midst of COVID-19, many of us are feeling on edge, uncertain, and anxious about our evolving situation.

We are invited now more than ever to connect to our body, our health, and our mental well-being. It’s important that we focus on cultivating inner peace in a time where collective energy is throwing us off balance; and, reaffirms the need to let intuitive wisdom guide us.

Like many of you, I too have begun to feel the heavy effects of this global event; however, being the incurable optimist that I am, I have decided to focus on the silver-linings, the pros rather than the cons, and on manifesting health through thought and action.

It is my hope, that through this post, you will find inspiration, and confidence for taking care of you and your family in the upcoming weeks.

So without further ado let’s get into it. My Checklist 10: Ten Easy and Natural steps to support and boost your immune system!

(DISCLAIMER: The information in this post is not intended and should not be construed as medical advice. It is a list for your consideration based on immunological claims from holistic and conventional practices and should not substitute professional medical expertise. If you or someone you know has a medical concern, please consult a health care practitioner or seek professional care).

CHECKLIST 10- COVID-19

This whole experience has already done something incredibly special for us as a society; it has connected us to our health, our habits, and highlighted the ways in which we can better take care of ourselves. Here are ten easy, and natural ways to support and strengthen your immune system.

#1: Wash Your Hands

First on the list, straight from the CDC is to frequently wash your hands. Scrub your hands thoroughly for about 20 seconds. Just sing the chorus of “Oops I did it again” and you’re set!

#2: Avoid touching your eyes, nose, and mouth

This one speaks for itself, but I would go a step further to advise not touching, playing with, or frequently re-adjusting your hair. Hands in proximity to your face is best avoided.

#3: Focus on Promoting Good Gut Health

Did you know that 80% of your immune system is in your gut? Promoting a healthy environment for your gut flora ( friendly microorganisms that live in our digestive tract and support a variety of functions including immunity) will better enhance your ability to stay healthy and ward off bacteria, viruses, and other unwelcome inhabitors. When supporting gut health it’s important to provide your body with plenty of pro and prebiotics. Probiotics help colonize your gut with health-boosting microorganisms, and prebiotics (indigestible fibers) feed the probiotic cultures . Think about it like this, probiotics are the seeds that you plant in your garden, and prebiotics are the water, sun, and minerals within the soil that help the seeds sprout, grow, and thrive.

Probiotics can be found in: Probiotic supplements, and fermented foods like yogurts, kombucha, kefir, tempeh, sauerkraut, and miso.

Prebiotics can be found in: onions, bananas, asparagus, Jerusalem artichokes, dandelion greens, garlic, leeks, whole oats, apples, cocoa, flax seeds, wheat bran, and seaweed.

Enhancing gut health has not only been shown to help your immune system, but also, to improve your mood, heart health, brain health, digestion, and sleep. As an added bonus, a healthy gut may also protect against several chronic diseases.

#4: Eat Plenty of Colorful Fruits and Vegetables

Fruits and veggies provide us with essential vitamins and minerals, antioxidants, fiber, and other plant compounds. Challenge yourself to increase your intake of fruits and veggies, aiming for 2-3 cups of each per day. Fun fact, plant compounds found in green leafy vegetables boost intestinal immune cell health; therefore, I recommend consuming a minimum of two cups of leafy greens a day. Examples include but are not limited to spinach, collard greens, kale, and arugula. Eat the rainbow but hold the skittles. Colorful, antioxidant rich fruits, like blueberries, are not only delicious but also increase natural killer cells. I would also recommend increasing your intake of berries due to their high vitamin C and antioxidant content.

#5: Incorporate Anti-Viral Foods and Products

Foods with well-known antiviral effects include: garlic, oregano, ginger, coconut oil, fermented foods, walnuts, green tea, and adaptogens (reishi, cordyceps, Ashwaganda, Astragalus, holy basil, etc). This week, in addition to eating a variety of antiviral foods, I have been using thieves essential oil (promotes respiratory health, fights microbes, and boosts the immune system), oregano oil ( anti-viral, anti-inflammatory, and contains antioxidants), and tea tree oil to enhance my anti-viral game! You can buy several of these products at your local sprouts, whole foods, or other health food store.

#6: Stay Hydrated

Drinking plenty of water helps your body’s natural ability to eliminate toxins and bacteria. Proper hydration also helps stave off inflammation and infection.

#7: Get outside and enjoy some fresh air

Getting outside is extremely important! Fresh air supports the functionality of white blood cells (immune cells), aids in digestion, cleans your lungs, boosts mood, and gives you more energy! Take time to read a book outside, play a card game on the patio with your family, go for an evening walk, or just sit beneath the warmth of the sun and breathe in the beauty of the day.

#8: Move your Body

Exercise is incredibly beneficial in general; however, one of the biggest reasons I am adding this to this list specifically is for stress management! Moving your body for 30 minutes at least 3 times a week can help alleviate stress, anxiety, and negative emotion. Taking time to exercise is an opportunity for you to connect to your body and calm your mind. Use this as your oasis, your time for self care. Not only will movement help you navigate stress and anxiety, but exercise also promotes the healthy function of various biological processes including your immunity.

#9: Get quality sleep

Good sleep supports the body in multiple ways. Catching ZZZs is our bodies way of restoring balance. A good nights rest can support your mental, emotional and physical well-being. Strive to get 7-9 hours of quality sleep each night. Having a hard time getting a good nights rest? Try implementing a night time routine. Take some time in the evening to relax, put down your phone, read, breathe, and settle any nervous energy you may have before hopping into bed.

#10: Minimize stress (Meditation, Breath, Herbs, and Adaptogens)

This one is key right now! While we may not be able to control our current situation, we can control how we react to it. When we stress or fall into anxiety, we actually suppress our immune system and send our body into an alert state. It’s imperative to practice mindfulness, and to take time to implement stress management techniques in the weeks ahead.

Meditation: Meditation can be a great way to alleviate anxiety and connect you back to self.

Breath: The power of breath.. I could go on and on about this one. Enhancing awareness of breath can cultivate calm energy by signaling to our nervous system that all is well and that we don’t have to live in such a heightened state. When you feel tense, close your eyes, relax your shoulders, and take 10 mindful breaths as you imagine full body relaxation.

Herbs: Various herbs and spices may also help mitigate stress. Lavender, turmeric, basil, and nutmeg can all promote relaxation and calm anxious energy.

Adaptogens: Adaptogens are biologically active super herbs and mushrooms that help your body adjust, or as the name suggests, adapt to stress. These compounds help maintain balance, and expand your body’s capacity to handle mental, emotional, and physical stressors. My favorites are ashwagandha, ginseng, cordyceps, maca, reishi, and chaga.

Your feelings surrounding this experience are VALID! Harness the power of thought and manifest health for yourself, your family, your community, and your world!

 

We are all in this together! Support one another, and avoid undermining other peoples feelings and/or opinions. Send love to those experiencing anxiety, those who are immunosuppressed/compromised, those who have had to cancel plans, weddings, vacations, school, sports, ect. Basically, send love to EVERYONE around you!

 

All is well and this too shall pass.

 

In love and health,

Britt Anderson- Creator of The Morning Bird