During this uncertain time I have found peace in creating a good rhythm with our immune support! Once we got news of COVID 19 in our town and my husband’s work was going remote we decided to pack up the car and drive to our family’s ranch in Oregon. The ranch is in a rural area so we knew it would be a lot easier to reduce contact. And we knew our daughter would love to be on the ranch with her grandparents and her larger than life love for animals. I didn’t want to pack my entire supplement cabinet I just grabbed my essentials for immune support and called it good. I knew the majority of my immune support would come from my nutrition and the way I treat my body daily.
In the immediate upheaval of our routines I wanted to write a guide that would give quick and easy access to immune support. My colleagues and I wrote a free guide on immune support during COVID 19, the guide is called I-N-V-E-S-T in your immune system, and you can download it here to read.
Here are some highlights on how I’m supporting my family’s immune system as we shelter in place.
Daily supplements: Vitamin C, Vitamin D3, Elderberry syrup, Multivitamins, Probiotics, Zinc. (If you want to see the exact supplement, there is a link in my shop)
Sleep: Its a non-negotiable for our family’s immune support. 8 hours per night for my husband and me. 11+ hours per night for my 19 month old and a 1-3 hour midday nap.
Time outdoors: We are working remotely so it has been a bit of a juggle to get outside time. But we make sure to spend at least 1 hour (often more ), weather permitting, outside every day. This is honestly our favorite time of the day! We sit in the patio, go for walks, pet the horses or just find a spot of sunshine to play in. This is the time we get to move our bodies, expand our lungs by breathing deeply and reap the benefits of toning our parasympathetic nervous system all while getting Vitamin D.
Conscious protection: Washing our hands for 20+ seconds as often as possible! I’ve been following the CDCs recommendations for cleaning the house with windows open and special attention to surfaces. If I have to go out: I’ve been using Biodicin Throat - I spray in the back of my throat every time we leave the house, masks, gloves, hand sanitizer, and of course staying 6 feet away from people.
Hydration: Drinking 80 ounces of water daily and plenty of herbal teas! Tulsi, ginger, chamomile have been my go-tos!
Nutrition: Lots of plants, quality proteins, and healthy fats! I’m cooking with spices, fresh and dried herbs, oregano, turmeric, garlic, and ginger are on heavy rotation!
I’ve also been making sure to include some of our favorite traditional immune support foods:
lemon (hello lemon water!) and oranges
bone broth
coconut oil and MCT oil
eggs (runny egg yolks!)
raw honey
soups and stews (as often as possible!)
mushrooms (fresh in stir-frys and powdered in my coffee or smoothies)
fermented veggies
Practicing Gratitude: I start and end my day with a short list of 1-3 things I am grateful for. Consciously staying connected with my greatest gifts; time with loved ones. The family members I am sheltering with and the ones that are a phone call away. Highlighting what you are grateful for can be an effective way to stay present with what you have now instead of focusing on the fear of “what if’s.”