10 Essentials This Functional Medicine Doctor Uses To Support Immune Strength

This is what I've been focusing on over the last few weeks to support my immunity:

Berries, pasture-raised meats, and nuts and seeds are also nutritional powerhouses that will hold up great in the freezer, so you can stay stocked without going out.

Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starch and sugar will help your immune system function better, and your overall health improves. I'm also limiting caffeine and alcohol right now, too, to really protect my system.

While most Americans eat adequate amounts of protein, some do not, such as the elderly and vegan populations. Protein is critical for immune function, and protein malnutrition is a big risk factor for death from infections.

Eat approximately 1 gram/kg, or about half your body weight in grams of protein a day, or about two 4-ounce servings of organic, clean animal protein (like grass-fed beef, pasture-raised eggs, or wild-caught salmon). Plant-based proteins (legumes, nuts/seeds) are adequate if consumed in enough quantity. Try gluten-free tofu and tempeh from non-GMO soy for the highest protein concentrations. I've currently got my pantry stocked with dried and canned lentils and beans, and my freezer full of high-quality meat, poultry, and seafood.

Garlic, onions and savory spices like turmeric go great with soups and vegetable dishes, as well as bean dips and sauces. Use fresh ginger in your smoothies or tea, along with lemon juice or lemon zest. These offer wide-spectrum antimicrobial properties and have a long shelf life. 

The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens. Eat sauerkraut, kimchi, natto, miso, tempeh, unsweetened grass-fed yogurt, and kefir to support diverse and abundant bacterial populations that will keep your microbiome healthy. These foods also keep well in the fridge. 

Drink herbal teas like ginger and turmeric tea. Keep a bottle of filtered water with you at all times. Avoid concentrated fruit juices and sweetened beverages, as the sugar content is harmful to the immune system.

Incorporating various relaxation and breathing techniques throughout the day to help with stress and allowing the mind to rest is also very helpful!

If you are able to exercise outside in less populated areas, great. If not, find workouts and yoga classes online; I've been making sure I do something active every day even while I'm staying home.

I'm really passionate about my meditation practice, but lately even more so. I find taking a break from all the news (twice a day) and just focusing on my body and breath has been incredibly useful in helping manage stress and anxiety during this time. 

And lastly, many people want to know what kinds of supplements they could take right now to optimize immune health. There's plenty of misinformation and profiteering going on to take advantage of those scared about the coronavirus, so here are the trustworthy immune-supporting supplements I recommend and use myself, in addition to the diet and lifestyle tips above:

I know there's a lot to take in right now, but it's imperative we use this time to be kind to ourselves and each other. Take care of your health, and encourage others around you to do the same. With these trusted tips, we can ensure our immune systems are ready, willing, and able.