Because of the coronavirus pandemic, we are living in an extremely stressful time when anxiety and apprehension about "the tomorrow" are growing exponentially. And worse, visibly not only in the minds of adults but also, indirectly, in the minds of our children.
However, as important as taking hygiene measures and keeping distance to crowded environments, I consider that taking care of our MIND and the NUTRIENTS we put into our body are the actions that are really under our control, and that will make a big difference in the final balance of this whole situation. And, from that point of view, it is in our hands to help our immune system to work in a "lame" or in a "fast" way."
Below are some practical tips to add to your routine, considering that it is only up to you to give the "essential fuel" for your body and mind to work as best as possible in a stressful environment.
Here are the tips:
⭐️ Essential foods to eat:
✔️ Fruits rich in vitamin C: acerola, lemon, papaya, mandarin, kiwi, orange, guava, pineapple, melon, strawberry, cashew, among others.
✔️ Dark green vegetables: kale, spinach, broccoli, arugula, artichokes, Brussels sprouts, asparagus, seaweed.
✔️ Alkalizing foods: in addition to those mentioned above: miso paste, radish, onion, avocado, celery, green beans, beets, eggplant, cauliflower, carrots, cucumbers.
✔️ Selenium: 3 Brazil nuts per day are enough.
✔️ Probiotics: help maintain our intestinal balance. Remembering that our gut has an essential function in our immune system, that is, unbalanced gut = immunity not operating at 100% of its capacity. Examples of foods rich in probiotics: kefir, yogurt, sauerkraut, and kimchi.
✔️ Hydrate yourself well!
✔️IMPORTANT! Reduce the consumption of sugar, refined carbohydrates, and processed foods, once they create an ACIDIC condition in our body, promote an inflammatory state at the intracellular level and impact our immune ability in general.
⭐️ Good Supplements to be considered to boost your immune system (remembering that before starting any supplementation, it is always important to consult your doctor):
✔️Vitamin D: essential for our immune system! If you do not sunbathe daily for at least 20 minutes without sunscreen, it is worth checking your levels and starting adequate supplementation if necessary.
✔️ Omega-3: high anti-inflammatory potential.
✔️ Zinc: essential for the synthesis of immune cells and also for our defense against viruses, bacteria, and fungi.
✔️ Probiotics: choose probiotics that contain Bifidobacterium Bifidum bacteria among their strains. According to studies, these bacteria are the ones indicated to boost our immune system.
⭐️ Mind and emotions. Trying to control what is out of your control will only generate more stress and anxiety and, consequently, an increase in the production of your CORTISOL hormone.
That way, as difficult as it may seem, do your best to keep calm and take care of your mind. Biochemically speaking, if your brain is more relaxed, it will send signals for your immune system to work better.
✔️ Reduce your news and social media time (especially with regard to pandemic issues) as a way not to increase your anxiety and cortisol production. Of course, you need to stay informed, but in our current situation, "overload of negative and repetitive information" will only hinder your immunity.
✔️Understand that the increase in your stress hormones (cortisol and adrenaline) has a negative impact on your immune capacity, period. Unfortunately...
✔️Reinforce your time in mental activities that bring you some peace of mind, such as reading a good book, listening to music that brings you good memories, or writing in a gratitude journal, for example.
✔️If possible, do breathing exercises or meditate for at least 5 minutes daily. You do not even imagine the benefits that this can generate inside you. But you will only know this if you try it ...
⭐️Lastly, the most obvious and essential because it concerns our Habits:
✔️ Continuously wash your hands with soap and water. Ideally, for at least 20 seconds.
✔️ Avoid touching your eyes and mouth.
✔️ Avoid closed environments and crowds of people.
✔️ Invest in a good night's sleep. When you sleep, you activate your internal healing mechanisms and give your system a positive reboot.
With love,
Carla Righi