Boost immunity and minimize exposure to germs

10 ne of the most powerful ways to help yourself, your family and your community stay healthy is to optimize your immune system and minimize exposure to pathogens. Of course, please consult a physician with specific questions regarding individual health concerns. But taking a proactive approach to optimizing the immune function and minimizing exposure to germs is simple, Here are ten tips: DITCH SUGAR AND PROCESSED FOODS Sugar compromises our immune system. Lab evidence has shown lowered immune function within 30 minutes of eating simple sugars such as glucose, refined sugar and fructose, causing a reduction in the ability of white blood cells to kill germs. This effect is most noticeable 2 hours after ingestion, but is still present 5 hours later. It also starves beneficial gut bacteria while overfeeding the bad. Most processed foods have a similar impact on your gut as they often contain chemicals that weaken Healthy Habits

TEN TIPS Boost immunity and minimize exposure to germs O BY CELESTIA FRENCH 1

gut health, allergens and they are usually devoid of any immune boosting nutrients. So include whole, unprocessed foods in your diet whenever possible.

EAT YOUR WAY TO GOOD HEALTH Eating a varied diet rich with vegetables and fruits, healthy fats and clean protein can work wonders for the immune system. Brightly colored fruits and vegetables are packed with antioxidants which help decrease free radicals and in turn helps to keep immune systems strong. But simply by adding high fiber foods such as radishes, broccoli and tomatoes, fermented foods such as sauerkraut, miso and kimchi, and antiviral-rich foods such as garlic, onions and coconut oil, can keep the microbiome and immune system strong.

DRINK YOUR WAY TO GOOD HEALTH No, not alcohol, which has actually been shown to compromise immune function. Same goes for sugary drinks like soda and most juices. Instead reach for herbal teas. Some herbs, like echinacea or elderberry, come with added immune boosting properties. Drinking bone broth is another great beverage option as broths made from healthy, grass-fed animals are good sources of amino acids like arginine, glutamine and glycine. When in doubt, water is a great option to stay hydrated and help flush toxins. 2 3

DON’T SKIMP ON THE SELF CARE Make stress relief a priority. Mitigating stress can keep the immune system functioning optimally. Emotional stress can negatively impact the body by lowering immune defenses, making us more vulnerable to illness. Long-term stress has also been shown to lower our white blood cells’ abilities to kill germs, and actually creates more inflammation. So whatever helps you calm your mind, whether it be gentle to moderate exercise, journaling, talking with a friend, meditation or focusing on deepening your breath, incorporate more of it into your regular routine.

GET FRESH AIR AND MODERATE DAILY EXERCISE Moderate exercise boosts the immune system. But, intense exercise can actually temporarily decrease immune function. If you can, try taking these sweat sessions outside. Nature is a powerful healer and can both strengthen your immune system and help balance your wake and sleep cycles. 4 5

GET ADEQUATE SLEEP Getting enough sleep actually boosts your immunity and activates your parasympathetic (or rest and relax mode) nervous system. So, don’t skip out on sleep. Broken or inadequate sleep can increase inflammation in the body which can make you more susceptible to pathogens. Aim for seven to eight hours per night, and don’t underestimate the power of a 20-minute power nap if you got subpar sleep the night before.

ENJOY SOME SUNSHINE (in moderation) A few minutes of sunshine per day not only can help regulate your sleep and wake cycle, but also helps to stimulate the body’s vitamin D production, both of which are super important for your immunity. During the winter GET IN THE HABIT OF NOT TOUCHING YOUR FACE: Avoid contact with your eyes, nose and mouth to keep germs at bay. Be sure to clean your personal items such as laptops, phones, tablets, keys, wallets, purses and others regularly. MOISTURIZE YOUR SKIN Keep hands, and all skin, moisturized. Frequent hand washing can also lead to cracks in the skin where germs can enter. Slather up your hands, face and body with coconut oil, olive oil or a skin cream that you trust a couple times per day. 7 6

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Most importantly, try to keep a clear mind. Remember to be discerning about what information is useful to you and your loved ones. If you do feel sick, seek treatment from a trusted medical practitioner immediately. Continue to bolster your immune system with the aforementioned ideas. Remember that we are all in this together and the more collaborative we can be in our wellness efforts, the better the outcome. l

Celestia French is a holistic wellness and beauty consultant specializing in vitality optimization. She is a certified yoga therapist and wellness coach, lifestyle model and stylist. Listen to her podcast, The Vitality Sessions, or visit her website www.labellauna.com for more.

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season, Vitamin D levels can

get chronically low. Check

with your doctor about getting tested for D deficiency to see if supplementation might be right for you.

WASH YOUR HANDS – FREQUENTLY AND CORRECTLY Warm to hot soapy water for 20-30 seconds should do the trick. But don’t forget to get the fronts and backs of your hands, in between your fingers, fingertips and thumbs. Bacteria and viral matter can get stuck 8

Johnson Physical Therapy • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management

Most Insurance Plans Accepted www.johnsonptco.com • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. • Physical & Occupational Therapy • Specializing in Orthopedics • Spine & Sports Medicine • Hand Therapy • Dry Needling • WorkSteps Provider • Lymphedema Management Most Insurance Plans Accepted Landon Lavene, DPT • Sarae Mele D.P.T. Najib Johnson P.T., M.T.C. Certified Manual Therapist Julie Carpenter O.T.R. Landon Lavene, D.P.T. • Sarae Mele D.P.T. Dee Prock M.S.P.T. • Debi Berger P.T. Kari B. Cockrill O.T.R., C.H.T. Thomas Ramage PT, D.P.T.

in our fingernails and like to hide in the creases of our skin, so be thorough.

Landon Lavene, DPT • Sarae Mele D.P.T.