As the world braces for what is now being called a pandemic (Covid-19), we should be doing everything we can to protect ourselves and our family by supporting our immunity, reducing our stress and getting quality sleep.
Many of you know that when you get stressed you get sick, especially around cold and flu season. Below are the TOP 10 things you can do to naturally support your immune system.
EXERCISE
While most gyms are vigilantly employing healthy practices to reduce the spread of viruses and bacteria than can cause illness, going to the gym might not be at the top of your list. Either way you need to maintain some level of moderate to high intensity movement or resistance training.
Studies suggest moderate exercise performed regularly may help support general immune health as part of an active lifestyle. However, Very high-intensity or prolonged exercise may place additional demands on the body; balance and recovery are important parts of a healthy lifestyle..
Tip: Exercise 3-4 times a week for 30 - 60 minutes at moderate to high (not extreme) intensity. Preferably outside in the sun away from crowds.
REDUCE STRESS
Easier said than done when there is so much hysteria and misinformation around the coronavirus spreading across the planet. However, there is no doubt that High levels of stress may have a negative impact on general health and wellbeing.. In fact, Stressful events may temporarily affect general wellbeing.. I could take up to 5 hours for our body to recover from this drop in immunity. Ashwagandha is traditionally used in Ayurvedic medicine to help support relaxation and general wellbeing..
Here are some tips to reduce stress...
- Have fun - find things you like to do that may not involve too much public interaction
- Yoga - may help support general health and wellbeing and stress management as part of a balanced lifestyle.
- Meditation and breathing practices - may help support general relaxation and wellbeing as part of a healthy lifestyle.
- Exercise - while it is acute stress, exercise helps improve overall markers of stress due to endorphin and dopamine release
- Supplement - Magnesium, L-Theanine, Glycine and Ashwagandha are traditionally used to help support relaxation and general wellbeing. In fact, the amount of Ashwagandha found in ADRENAL SWITCH may help support healthy cortisol levels, reducing oxidation and supporting immunity.
REDUCE DRUGS, ALCOHOL AND CIGARETTES
It is commonly known that Smoking may negatively affect general health and respiratory wellbeing.. In addition, Smoking, alcohol and drugs may negatively affect general health and wellbeing.
Alcohol may negatively affect gut health and general wellbeing. Not to mention alcohol although a sedative can disrupt quality sleep if consumed within 4 hours of going to bed. Finally alcohol depletes our body of critical vitamins and minerals needed for healthy, vitality and immunity.
Tip: Keep alcohol, drugs and cigarettes to a minimum while viruses are in circulation. If you feel like a drink stick to 1 - 2 glasses of red wine since Red wine contains resveratrol, a plant-derived antioxidant.. These benefits are lost once you consume in excess of 2 small glasses. Consume at least 4 hours before going to bed.
REDUCE SUGAR
Excess sugar consumption may negatively affect general health and wellbeing.. Excess sugar intake may temporarily affect general wellbeing.. This could be all the time it takes for you to be exposed to a spreading virus or bacteria. Also, like alcohol sugar depletes our body of vital nutrients needed for a healthy immune system.
However, if you do contract a virus, avoiding carbohydrates altogether might be counterproductive. In fact, one recent study showed faster symptom relief from a flu virus on a balanced diet vs a ketogenic diet.
Tip: Minimise processed packaged foods that are over 40% carbohydrates or over 10% sugar. Try to eat more whole foods and remove added sugar where possible. However, if you contract a virus DO NOT deprive your body of carbohydrates.
INCREASE SUN EXPOSURE (VITAMIN D)
There are several reasons colds and flu viruses are less prevalent in summer. One reason is more space outdoors and fresh air. Another major reasons is more sun exposure leading to higher vitamin D levels. Vitamin D3 may help support general health and wellbeing as part of a balanced diet and lifestyle.
A 2010 double blind placebo-controlled study showed Adequate Vitamin D levels may help support general health and wellbeing.
What is concerning is over 40% of adults in Australia have low to deficient levels of Vitamin D due to working indoors and covering up when we are outdoors. Also, Adequate dietary fat intake may help support healthy Vitamin D levels..
Tip: Get 20 -30 minutes of midday sun exposure on as much skin as possible. Alternatively supplement with Vitamin D3. ALPHA Switch contains 1000iu of Vitamin D3 in a daily dose.
EAT MORE VEGES
A diet rich in vegetables may help support general health and wellbeing.. It's nothing new to most of us that the micronutrients that should be found in fruits and vegetables will support our health and wellbeing. The problem we encounter is that our food isn't supplying enough vitamins, minerals and antioxidants. This is due to adulterated farming practices that leave the soil depleted, early picking with gas ripening and cold storage which doesn't prevent the plants losing their nutrients.
This lack of nourishment means the vegetables can no longer defend themselves from invaders and must be sprayed to protect them from bugs. These toxic sprays also kill the bugs that populate the ecosystem of our digestive tract (microbiome) which reduces our innate immune defence system.
Tip: Eat fresh fruits and veges every day that are spray free or organic if possible. If you can't find spray free, be sure to wash them in water and apple cider vinegar. To get the nourishment of 8 serves of vegetables, plus probiotics, digestive enzymes, mushrooms and more, consume 1 serves of Vitality Switch. It tastes great and may help support your general health and wellbeing.
GET MORE QUALITY SLEEP
Sleeping 8 hours is a good start. However, getting 8 quality hours is even better. Quality sleep is an important part of general health and wellbeing. In fact, Quality sleep is an important part of supporting general health and wellbeing. Adequate sleep is an important part of maintaining general health and wellbeing.
Top tips for better quality sleep:
- Most deep sleep is achieved before midnight so be sure to get to bed around 9pm
- Shut off all blue light emitting devices 1 hour before bed or use blue light blocking glasses
- Don't eat a big meal within 2-3 hours of bed
- Don't exercise too late in the day
- Don't consume caffeine or other stimulants too close to bed
- Avoid sugar and alcohol within 4 hours of bed
- Consume ADRENAL Switch to help support healthy cortisol levels and general sleep quality as part of a balanced routine.
ADD MORE HERBS
There are many herbs that have powerful antiviral benefits. Here are just a few you will find in Vitality Switch...
- Oregano- this herb contains carvacrol, which has been traditionally used to support general health and wellbeing. It may help support the body's natural defences.
- Rosemary contains a range of plant compounds and is traditionally used in herbal medicine to support general health and wellbeing.
- Astragalus- contains powerful polysaccharides that have been traditionally used to support immune health
- Ginger - contains gingerols and zingerone that have been studied for their potential antiviral properties. Ginger may help support general immune health as part of a balanced diet.
- Dandelion- this herb has been the subject of preliminary test tube research exploring its potential antiviral properties. Further research is needed to determine whether these findings apply to humans.
MUNCH ON MEDICINAL MUSHROOMS
Several mushrooms have been studied for their potential role in supporting general health and wellbeing. This is incredible considering viruses are notoriously difficult to prevent and treat due to their highly infectious nature and ability to mutate. Here are 4 mushrooms you will find in Vitality Switch that may be helpful.
- Shitake- when specifically studied with regards to influenza, Shiitake mushroom is traditionally used to help support general health and wellbeing.. Researchers also tested an intranasal vaccine of shiitake extract, which increased the survival of flu-infected mice.
- Reishi - contains substances called triterpenes and beta-glucans which are the main beneficial anti-viral compounds. Reishi mushroom is traditionally used in Chinese medicine to help support general health and wellbeing.
- Cordyceps- Cordyceps is traditionally used in Chinese medicine to help support general health and wellbeing.. In addition, Cordyceps is traditionally used in Chinese medicine to help support general health and wellbeing..
- Chaga- considered the king of mushrooms and one of the most antioxidant rich foods on the planet, Chaga mushroom is traditionally used to help support general health and wellbeing. Chaga mushroom is traditionally used to help support general health and wellbeing.
ZINC & VITAMIN C
This duo has been recommended for decades by practitioners, doctors and naturopaths to help support immune health and recover from colds and flus.
Many of the symptoms we experience during a cold or flu are as a result of our innate inflammatory immune response getting out of control. Zinc may help support general health and wellbeing as part of a balanced diet.
Vitamin C may help support general health and wellbeing as part of a balanced diet. Vitamin C is an important nutrient that may help support general health and wellbeing.
Tip: You will find effective doses of Vitamin C & Zinc in Adrenal Switch.
BONUS - Look after your gut!! Consuming fermented foods or a quality probiotic (bacillus coagulans), Marine collagen and L-Glutamine may help support general digestive health and wellbeing. Good gut health is central to overall health. In fact, Good gut health is an important part of overall health and wellbeing..
It's clear there are many things you can do to support your general health and wellbeing which include healthy hygiene practices and avoiding large gatherings.
However, there are dozens of healthy plant-based nutrients found in Vitality Switch and Adrenal Switch that may help support your general health and wellbeing.
As of today, I am personally consuming 2-3 serves of Vitality Switch and 1 - 2 serves of Adrenal Switch as part of my general health and wellbeing routine. I will also be endeavouring to get more sunlight, exercise regularly in the morning and avoid alcohol and excess sugar consumption.
Tip: If you mix Chocolate Protein Switch with Chocolate or Mint Vitality Switch and MCT (or nut butter) you have a near perfect meal replacement if you get stuck for healthy foods or snacks.
We have made the perfect stack for you during this time! The Immune Switch Stack, get online before we sell out.
Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider.
