Vital Signs

The Official Blog of Virtual Wellness

5 Natural Ways to Boost Immunity

Updated: Jun 29, 2021

During this pandemic it is imperative to have a strong immune system in order to cope with Covid-19 prevention and response, the vaccine and the general stress of the lockdown.

Many persons have reached out to healthcare professionals to find ways to boost their immunity while on a budget.

These are some recommendations:

1) Eating a whole-foods diet: eating a diet rich in vegetables, fruits and beans.

Use a variety of colours including:

▪ The red group (tomatoes, watermelon, red cabbage and cherries)

▪ The orange group (oranges, carrots, pumpkin, mangoes and sweet potatoes)

▪ The brown group (lentils, channa and black beans)

▪ The green group (broccoli, spinach, kale and celery)

▪ The purple group (eggplant, prunes, beetroot and blueberries)

▪ Add nuts (peanuts, walnuts and almonds) and seeds (pumpkin, chia, flax and hemp) to your daily diet.

- Be sure to use fresh seasonings such as: shadow beni, basil, chive, parsley, ginger, garlic and onion, together with antioxidant-rich spices inclusive of: clove, turmeric, peppermint, cinnamon and oregano. Make your own preparations at home to avoid premixed seasonings with sugar, salt, additives and preservatives.

- Use coconut oil and extra virgin olive oil instead of vegetable oils like canola, corn and soybean oils which can be linked to various inflammatory conditions.

- Cut back on flour, sugar, salt, white rice, red meat, commercial dairy and other processed foods.

2) Have a supplement stack: while it's true that eating a whole foods diet can provide the daily vitamins and minerals you need, it is suggested you try adding Vitamin C (preferably liposomal), Vitamin D and Zinc for further benefits.

3) Move it!: daily exercise of at least 30 minutes is highly recommended. Covid restrictions may limit going to the gym or parks however it doesn't have to stop there! Try yoga, dancing in front the TV or even a house-cleaning project to keep you sweating. A home bike and some weights can be used to help burn the excess energy you may have.

4) Get enough sleep!: getting into a routine sleep pattern can keep you in sync with your biological clock. At least 6 to 8 hours of sleep is beneficial to clear the toxins out of your system and get the cells working at optimal levels. Dim the lights and switch off the phone and other blue screen devices at least an hour or two before you sleep to relax and clear your mind.

5) Recentering: the pandemic can be very stressful and protecting your mental health is key to coping. Prayer, meditation, taking slow deep breaths and enjoying fresh air out in nature are some effective ways to boost your focus and attention. Playing with a pet or finding a new hobby such as painting or crafting are some fun ways that can help relieve stress and anxiety.

Dr. Camille Ali, MD, is a practicing medical doctor at the Healthnet Clinic, JTA Complex, Couva, Trinidad (285-4641). She is also a leading physician on Virtual Wellness.

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Health Disclaimer:

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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