Join the Immune System fight club

fight mode

Now is the time to give our immune systems extra care and attention.

If there’s any way to positively spin our new shelter-in-place predicament, it’s that we can take advantage of this time at home to reset our minds and recharge our bodies for optimal health. Stress can compromise our immune systems and with the varying effects of this pandemic, we are all battling several stressors. We’re here to help get you and your family on track.

Aside from the generic get enough sleep, stay hydrated and well nourished, add these seven habits to your daily routine to give your immune system a fighting chance!  

mindful mornings

1. add superfood infused smoothies to your breakfast spread

Smoothies are a quick and easy way to mindfully toss important nutrients, vitamins and minerals into your diet. Pack your morning smoothies full of color, greens, superfoods for added benefits, vitamin c, and protein. With the right combination of ingredients, green averse eaters (like some kiddos) might not notice they just consumed a large serving.

 

Recipes coming soon!

2. Start your day with gratitude

Based on research from two psychologists, Dr. Robert A. Emmons of the University of California, Davis, and Dr. Michael E. McCullough of the University of Miami, people who regularly practice gratitude see improvements in their overall happiness and health — including exercising more and less visits to physicians. When motivation and positive thinking are jeopardized by the stress of a pandemic, it’s important to fall back on tools that can combat the negative impact stress has on the mind and body.

 

Whether this comes in the form of a journal entry or a quick 15-minute gratitude meditation, set aside time before starting your day to acknowledge 3-5 things you’re grateful for. Make it a daily ritual to enhance your mood and keep you motivated. If you find yourself losing motivation later on, take a minute to repeat the exercise.

active afternoons

3. Get your Cardio in

We all know exercise improves overall health including immune function. During this time, cardio or exercise that gets your heart rate up is especially important. Cardio can reduce the effects of stress on the body and, in turn, help the immune system help you in times of need.

 

The shelter-in-place rule doesn’t restrict exercise in any form. Find a workout that truly challenges you. Don’t play it safe [unless you have a condition, of course]. Take a run around the block to get some fresh air and, or join HCI’s virtual classes  provided by the STUDIO and AIM! We’re offering a wide variety everyday.

easy evenings

4. Take a Stroll

With the work from home order, you’re probably spending countless hours sitting in front of a screen. Break up your day with a long walk through the neighborhood or make time in the evening when it cools down. Or, if you don’t feel comfortable running into other people, hangout in the backyard, on the balcony of your apartment, whatever gives you a chance to get a dose of fresh air. Studies also show that going for a walk or being outside and observing everything happening around you can reduce anxiety and stress.

 

You can also use this time to connect with others! Phone or FaceTime a friend or family member.

knockout nights

5. Drink a cup of honey, ginger, lemon water before bed

If there’s ever a time to be over the top about healthy foods and drinks, it’s now. Honey, ginger, lemon in hot water is said to be a powerhouse mixture that contains anti-inflammatory properties, promotes heart health, boosts the immune system and relieves cold and flu-like symptoms when you are sick. It’s worth a shot.

  • Boil hot water
  • Add 1/4-1/2 tsp. crushed ginger to your favorite mug
  • Pour in water and stir
  • Add honey to taste
  • Add 1/4-1/2 squeezed lemon to taste

6. Fall asleep to Michael Sealey

Sleep is important in supporting and strengthening the immune system, but if that’s easier said than done for you, try a sleep hypnosis/guided meditation YouTube video or app to help calm the mind.

 

Recommendations: 

worth repeating

7. Wash your hands

We’ve all heard it over and over again, but it bears repeating. Good hygiene is important and could help keep you healthy. Washing your hands regularly will help prevent the spread of the virus.

What are some of your favorite immune system boosting and stress reducing rituals? Email us at [email protected], we would love to hear from you!