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Optimizing Your Immune System

Updated: Mar 26, 2020


As we navigate the next few weeks to months with the coronavirus / COVID-19 pandemic, optimizing your immune system with nutrition, exercise, and rest is more important than ever.


Immune Boosting Nutrition:

  • Citrus fruits - rich in Vitamin C

  • Berries - antioxidants

  • Green leafy vegetables - phytonutrients

  • Nuts & Seeds - zinc

  • Plain greek yogurt & fermented veggies - probiotics

  • Stews & Soups - hydration

  • If you can, it is optimal to drink 100 oz of water per day


Exercise / Decrease Stress

  • 30-60 minutes of moderate level intensity exercise most days of the week can benefit your immune system by lowering stress (naturally reduces cortisol)


Adequate Rest

  • Most women benefit from sleeping at least 7-8 hours per night

  • Being consistent about hours of sleep, and making sure your sleep room is cool and dark can help

  • Try to avoid blue-light in your sleep room to optimize sleep quality


Daily Sunshine to Optimize Vitamin D

  • Try to get outside/in the sun for at least 20-30 minutes daily to optimize Vitamin D levels




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