Wellness Through the Season

The trifecta of COVID, Cold and flu season is already upon us.  Rather than avoiding contact with others, you have another defense besides vaccines for COVID and the flu.  Your immune system can fight off infections or reduce their severity if you treat it well.  Here are a few tips for improving your immune function.  Now go out and enjoy holiday gatherings with your family and friends, while using your best judgment for keeping yourself and others healthy. 

• Get Vaccinated - Get fully vaccinated for COVID-19 and the flu.  May prevent having the flu and COVID-19 at the same time.


• Eat a Nutrient-Dense Diet - Eat a diet rich in antioxidant nutrients such as beta-carotene, vitamins C, and minerals, selenium, and zinc which help to bolster the immune system.  Fresh fruits and vegetables, especially colorful ones are rich in antioxidants.  Start slowly and work up to 5 servings a day.  It’s easier than you think.


• Reduce Bad Carbs - Try to stay away from refined sugar, concentrated sugars, and refined carbohydrates in both food and drinks.   High blood sugar levels can reduce the ability of white blood cells to fight infections.


• Stay Hydrated - Drink plenty of water, staying hydrated will keep your mucous membranes moist and prevent bacteria and viruses from entering your system.  Water also helps to flush your system of toxins and circulate important nutrients.


• Improve Beverage Choices - Reduce alcoholic beverages, excess alcohol can dehydrate your body and depress the activity of white blood cells.  Drink alcoholic beverages in moderation or not at all.


• Wash Hands - Wash hands often with warm soapy water.  So simple, but yet we can spread so many germs around this way.


• Exercise - Lose excess weight, research suggests an increased number of infections occurring in obese people.  Those with high blood cholesterol and lipid levels have fewer white blood cells and a slower response to fighting infection.   Being underweight can also increase susceptibility to infections.


• Sleep Well - Sleep deprivation interferes with immune function.  A study found that those who slept less than 5 hours per night were more likely to catch a cold than those who slept 7 hours per night.  The body functions optimally with least 7 to 8 hours of quality sleep per night.


• Manage Your Microbiome - Probiotics are live microorganisms that provide many health benefits.  They are known as beneficial bacteria that live in your gastrointestinal (GI) system.  Probiotics can bolster your immune system and shorten the duration of colds.  Food sources of probiotics are yogurt, kefir and the fermented foods such as sauerkraut and kim chee.  Looks for foods that contain "live cultures."  Probiotic supplements are also an option but can be confusing to pick one appropriate for your needs.  Consult a nutritionist for the best option.


• Breathe Fresh Air - Get outside for some fresh air especially if you've been indoors a lot breathing recirculated air.  Open your windows on occasion to remove any accumulated pollutants and bring some fresh air into the house.


• Get Some Sunshine/Vitamin D - Get outside for some sunshine so your body can make some vitamin D.  A vitamin D supplement may be necessary if you live in the Pacific Northwest or have a lack of sunshine this time of year.  There's evidence that vitamin D status can make a difference in severity of COVID-19 symptoms.  Those who were deficient in vitamin D have more severe symptoms and lower survival rates.  An additional study, showed those who had sufficient vitamin D levels had a 54% reduced risk of getting infected with COVID-19.  Contact us to gain access our dispensary with professional grade multivitamins, minerals and vitamin D.


• Stay Home & Relax - If the risk of contracting an illness and/or you risk exposing your loved ones to illness, plan to relax and stay home.  Avoid spreading the flu or COVID if you've been exposed or think that you may be ill.

Here are few reasons to see a nutritionist/personal trainer/health coach: relieve tension & stress in the body, properly train or progress in an activity, improve your microbiome, assess nutrient intake, disease prevention through evidence-based diet, and exercise, maximize exercise performance, improve sleep quality, enhance mental clarity, optimize digestion and nutrient absorption, establish long-term healthy habits, meal planning for a whole foods diet and eat in a way to sustain the planet.  Please consider Sheri for nutrition counseling and/or fitness appointments to help you develop a healthier lifestyle for you and the planet. 

Free introductory 15-minute appointments are also available.