Powered by Plants: Healthy vegetarian or vegan diet could help boost immune system; vegan banh mi recipe

Powered by Plants: Healthy vegetarian or vegan diet could help boost immune system; vegan banh mi recipe

  • May 5, 2020

When’s the last time you reached for an apple instead of chocolate for that midnight snack? Substituted a head of cauliflower for chicken breast? A veggie burger for cow?

I get it – COVID-19 has us all feeling stressed. And what better way to combat the anxiety than your favorite foods?

But if staying healthy is your goal – and why shouldn’t it be – turning toward fruits and vegetables, and away from animal protein, might just be the best and easiest step you can take to maintain a healthy immune system.

Don’t just take it from me: Nutritionists and food scientists have been saying it for years. Maybe now’s the time we listen – it’s not like we have much else going on.

“We know that mostly protein, and fat from animals, can be more inflammatory and harder on the immune system,” said Franck Carbonero, an assistant professor of nutrition and exercise physiology at Washington State University’s Elson S. Floyd College of Medicine in Spokane. “It would definitely not be a bad idea to try to just focus on some vitamin-rich food.”

Research says foods high in animal proteins and fats can lead to inflammation in the digestive system. That inflammation can lead to infection and a weakened overall immune system, says Carbonero.

That’s because it takes more energy to digest and can be harmful to vital gut microbiota. Not a good sign for America, which has the fifth-highest per capita meat consumption in the world, according to a recent study.

That same study says, “Meat consumption in the USA exceeds healthy levels by 20% to 60% based on recommendations in the 2015-2020 Dietary Guidelines for Americans.”

But there’s hope yet. According to a nutrition review article published in 2019, a plant-based diet “appears to be beneficial for human health by promoting the development of more diverse and stable microbial systems.”

The review, citing recent studies, also found vegetarians and vegans had higher levels of gut bacteria, which “provide anti-pathogenic and anti-inflammatory effects and cardiovascular protection.”

That’s all to say a diet higher in plants and fiber is more likely to make your gut bacteria happy. And while you can still enjoy animal protein and keep a strong immune system, Carbonero recommends substituting plant protein whenever possible.

That means opting for that veggie burger. Or that head of cauliflower. And if getting adequate amounts of protein from plants is your concern, consider that myth thoroughly busted.

I’m not going to leave you hanging without a meal idea to get you started. Consider what follows my easy, no-hassle suggestion for a plant-based sandwich that doesn’t skimp on protein, vegetables or flavor: vegan banh mi.

If your taste buds have never experienced the simple flavor of a banh mi, consider yourself lucky. Everybody remembers their first one.

A banh mi is a Vietnamese sandwich consisting of protein, cucumber and pickled veggies. That’s about it. Where you go from there is up to you – add, subtract or iterate. It’s all the same as long as you check those boxes.

Vegan Banh Mi

Adapted from America’s Test Kitchen.

1 package firm tofu

1/2 cucumber, peeled

2 carrots, peeled

1 lime

1/2 bushel cilantro

Vegan mayonnaise


Dijon mustard, optional


Hoagie roll

Open the package of tofu, drain it of water, and slice the tofu into 1/4-inch slabs – or thicker or thinner, depending on your preference. When I cut my tofu for this sandwich, I end up with 8 slices of tofu.

Place the tofu on a paper towel-lined baking sheet and let them sit for about 20 minutes. Once the water is drained, place the slices on a parchment paper-lined baking sheet and bake at 400 degrees for about 20-25 minutes.

Alternatively, you can coat the slices with corn starch and pan fry them with a few tablespoons of vegetable oil. This method makes them nice and crispy but less healthy.

Meanwhile, take your half cucumber and peel it. Slice it lengthwise and remove the seeds with a spoon. Then slice it thinly into little crescent-shaped pieces.

Peel and grate the carrots, then combine them with the cucumbers in a large bowl.

Squeeze the fresh lime juice on the cucumber and carrots. Sprinkle a dash of salt, stir and let the vegetables sit for 15 minutes or longer. The salt and lime juice will pickle the two vegetables ever so slightly, softening them and marrying all the flavors together.

In a bowl, combine about 1/4 cup vegan mayo with 1 tablespoon of Sriracha. I love Sriracha, so I end up using a lot more.

Once the tofu is out of the oven, I like to coat it with Dijon mustard. (Mustard isn’t part of any banh mi recipe I can find. I just think Sriracha and Dijon go so well together, it’s difficult not to use it here.)

Now it’s time to pile it all together. Spread the Sriracha mayo on the hoagie roll, place your tofu on the roll, then pile high with the carrot and cucumber mixture. Before you’re done, top with cilantro and, voila, a simple vegan banh mi.

9 Natural Ways To Boost Your Immune System and Stay Healthy, To Help Fight Off COVID-19

9 Natural Ways To Boost Your Immune System and Stay Healthy, To Help Fight Off COVID-19

  • May 5, 2020

9 Natural Ways To Boost Your Immune System and Stay Healthy

Boosting your immune system is considered to be the best thing that you can do for your body. It is worth noting that having a strong and effective immune system will keep you healthy and free from illnesses.

Also, you essentially decrease all risks of any type of disease. Whether this concerns your heart or any other internal organ, or even your skin, having a strong immune system will effectively eliminate all your worries about your body.

If you are wondering how you could strengthen and boost your immunity in a natural way, these nine tips will help:

Eat a healthy diet

Eating a healthy diet is one of the natural ways that you can do to boost your immunity. Remember, you are what you eat. So, anything that you consume will impact you internally.

Make sure to consume the right foods and drinks. It is very recommendable to eat foods that are high in vitamin C.

Vitamin C is one of the main things that help strengthen the immune system. Hence, foods like citrus fruits, green leafy vegetables, garlic, and spices, such as turmeric and ginger, will help you strengthen your immune system.

Get enough sleep

Getting enough sleep is another best way to boost immunity. As it happens, sleeping eight to ten hours every day will help your body replenish and recover from all the activities that you’ve done for the day.

Also, aside from the amount of sleep, you have to be mindful of the time that you take your rest and sleep. Based on experts’ assertions, the best time to sleep is 10 pm. The reason being is that body starts to recover and heal itself from all the things you’ve lost or utilized between 2 am and 4 am. So, make sure that you are already in deep sleep in between these hours.

Exercise regularly

If you have come across several healthy tips and hacks, you have surely noticed that exercise is always included. This is because following an active lifestyle will help you keep your body and mind healthy.

Ensure that you exercise regularly as this also helps decrease all the risks of diseases and illnesses.

Alongside the elimination of the risks, it also improves almost all of your internal systems.

You do not need to follow a very strenuous exercise routine to achieve a strong immune system. Just make sure that your exercises will be very effective and adequate for your body and capacity.

Drink lemon, honey, ginger with warm water

Lemon water is, by far, one of the healthiest drinks that you can consume every day. It offers a lot of benefits to your body, mind, and even skin. But, aside from lemon water, it has been also found that adding ginger and honey to this mix is even better as it poses more benefits to your overall health.

It is also worth noting that lemon and ginger are very rich in vitamin C. So, drinking this every day will already help you consume the amount of vitamin C that you need to keep your immune system healthy and strong.

Take yogurt for breakfast

Yogurt is one of the best foods that you can eat to get the right number of probiotics. As per studies, probiotics help you strengthen your immune system.

In addition to this dynamic, it is very rich in protein and vitamin A. So, aside from boosting your immunity, you will also feel less hungry after eating it. This is why it is very recommendable to consume yogurt, especially in the morning as your breakfast.

If you are aiming to lose weight, yogurt will also help you achieve this healthily. In fact, you will no longer need a real phentermine prescription.

Keep control of stress

When strengthening your immune system, one of the things that you must eliminate in your lifestyle is stress. Unfortunately, stress cannot be fully eliminated in your day-to-day living. But, keep in mind that you can still manage and effectively lessen this by doing the things that will help you calm and relax your nerves.

In order to manage your stress levels, make sure to learn first what your trigger points are. Through and in this way, you will then know how to effectively prevent yourself from experiencing unnecessary stresses.

Stay hydrated

Hydration is another best natural way to keep yourself healthy. Every time your drink water, you allow

your body to wash away all the toxins, which are normally the causes of different kinds of diseases. As a result, this helps your immunity maintain its strength and effectiveness.

You must drink eight to ten glasses of water or two to three liters of water per day. Instead of indulging in other types of beverages, replace these with water so you can reach the right amount of water that your body needs.

Take a probiotic supplement

While yogurt is likely the best source of probiotics, you can also resort to taking probiotic supplements. There are already tons of this product on the current market.

It is worth remembering that aside from vitamin C, probiotics are another thing that will help your immune system. So, make sure to always have stock of probiotic supplements for your daily intake.

Less sugar intake

You must treat sugar as one of your body’s top enemies. Although it gives you that “good feels” after eating foods that are rich in sugar, this does not provide you and your body benefits. Unfortunately, consuming foods that are rich in sugar poses a lot of risks and dangers to your overall health.

As much as possible, keep away from these kinds of foods and snacks. If you are still in the process of eliminating your “sweet tooth,” try to find healthy alternatives for your sweet cravings.

Final Thoughts

All in all, these natural ways to boost your immune system may seem cliché or very easy. But, the truth is – applying this in your daily living will entail a lot of challenges, especially if you are the “foodie” type of person. Regardless, keep in mind that you are doing this for your body and for your life, in its entirety. So, be patient and focused on your goal, which is to boost your immunity for a much better quality of life.

Healthy Immune System Even More Important During the Current Health Crisis

Healthy Immune System Even More Important During the Current Health Crisis

  • April 30, 2020

Doc of Detox is introducing five dietary supplements to help your immune system: 1) ATP Plus concentrate is a powerful energizing formula. ATP – called the energy molecule of life powering all cellular function – is an essential compound within the human body. 2) Black Gold Humic Powder contains organic humic and fulvic acid from lignite coal deposits, which are ancient decayed plant material, a key element of our nutrient-starved world. 3) Doc of Detox Tummy Love for the stomach contains all the lighter fractions of Humic Acids along with small amounts of Fulvic Acid. 4) Doc of Detox Fulvic Acid is the most potent natural electrolyte and chelator of heavy metals. 5) Doc of Detox Humic Acid in liquid form is a natural ionic molecule from ancient organic soil deposits, a key element in our nutrient-starved world.

BOCA RATON, FL, April 29, 2020 (GLOBE NEWSWIRE) — People today are looking for any way to stay healthy and boost their immune system during the current health crisis.

The standard advice for a robust immune system includes:

  • Exercise
  • Healthy diet
  • Eight hours of sleep

Today, however, while people are locked away in their homes, additional tips include:

  • Good hygiene
  • Read to exercise your mind
  • Go outdoors for 30 minutes a day.
  • Keep in touch with people

“These are all good suggestions,” said Joshua Flint, managing director and founder of The Goodly Company, which makes Humic and Fulvic acid dietary supplements under the Doc of Detox brand. “But even before COVID-19, we have been living in a nutrient-starved world. Our crops today have less nutritional value than they did 30 years ago.”

To combat nutrient deficiency, Flint suggests adding Humic and Fulvic acid dietary supplements to your diet.

“Our supplements interact positively with nutrients. Humic acid contains highly-concentrated minerals and healthy substances,” Flint said. “It is the most powerful free radical scavenger natural anti-oxidant.”

Flint explained that anti-oxidants may protect the body’s cells against free radicals, which, according to the Mayo Clinic, may factor in heart disease, cancer, and other diseases. “Research suggests that Humic acid has therapeutic values.”

Flint said Doc of Detox is introducing five dietary supplements to help your immune system:

  • ATP Plus concentrate is a powerful energizing formula. ATP – called the energy molecule of life powering all cellular function – is an essential compound within the human body.
  • Black Gold Humic Powder contains organic humic and fulvic acid from lignite coal deposits, which are ancient decayed plant material, a key element of our nutrient-starved world.
  • Doc of Detox Tummy Love for the stomach contains all the lighter fractions of Humic Acids along with small amounts of Fulvic Acid.
  • Doc of Detox Fulvic Acid is the most potent natural electrolyte and chelator of heavy metals.
  • Doc of Detox Humic Acid in liquid form is a natural ionic molecule from ancient organic soil deposits, a key element in our nutrient-starved world.

Doc of Detox uses a mechanical extraction process for its Humic and Fulvic Acid nutritional supplements rather than chemicals, which creates a far superior product than other brands on the market.

All Doc of Detox chemical-free Humic and Fulvic dietary supplements use only the best organic humic and fulvic acid from Canada. The concentrated Doc of Detox elixirs also contain Life Crystals, which are ATP & GTP in a base of the five-carbon sugars. Life Crystals maximize the benefits of humic and fulvic acid.

“We need to take every precaution to stay healthy,” Flint said. “Supplementing your diet with Humic and Fulvic acid is a great addition to your health regimen.” 

For more information, check out vitabeauti.com and Doc of Detox’ social media accounts at InstagramFacebook, and youtube.

Andrew Polin
The Goodly Company
Food for Mood, Thought, and for Staying Healthy

Food for Mood, Thought, and for Staying Healthy

  • April 30, 2020

Coconut Telegraph


Nutrition is a core protective factor to promoting brain health and fighting brain illness. Throughout our BRAIN HEALTH BOOST series, the Brain Health Initiative will provide information to support your brain health through nutrition. Today is nutrition part four and the focus is on the role of food in boosting immunity and fighting brain illness.

We all want to feel as good as we can during these times of uncertainty. So, you might be surprised to learn that certain nutrients in foods have been shown to enhance brain health and fight brain illness by spurring the release of neurotransmitters such as serotonin and dopamine. We are feeling a lot of stress right now, and the unfortunate reality is that stress worsens feelings of low mood or angst, and it also suppresses our immune systems.

The Brain Health Initiative’s nutritional scientific and clinical expert, Uma Naidoo, MD, director of MGH Nutritional and Lifestyle Psychiatry, recommends targeting immune-boosting foods that will have the dual effect of helping us feel less anxious and boosts our immunity. She suggests incorporating these foods into our diet as a way to include healthier options during this unusual time of stress and uncertainty.

We all have to eat, so attending to our nutrition is something we can all control, and then reap the benefits of an increase in brain health with an improved mood.


Dr. Naidoo says you can reduce anxiety and boost immunity by choosing:
Citrus fruit and red bell peppers (both rich in vitamin C, which in some studies has been shown to support your immune system).

Spices: ginger, garlic, turmeric, and capsaicin (from chili peppers) can be easily added to soup, stew, stir-fry, or salad dressing.

Foods rich in zinc such as oysters, clams, mussels, cashews, liver, beef, and egg yolks. You may recognize zinc as an ingredient is the cold remedy Zicam®, as zinc has some virus-fighting effects.

Magnesium-rich foods may help you to feel calmer and help support immunity. Stress can deplete our magnesium levels, too. Examples are legumes, nuts, seeds, leafy greens, and whole grains.

Fatty fish like wild Alaskan salmon contains omega-3 fatty acids. A 2011 study on medical students was one of the first to show that omega-3s may help reduce anxiety.

Eat probiotic-rich foods such as pickles, sauerkraut, miso, and kefir.

Add some antioxidants to your anti-anxiety diet, which can support your immune system.

The bottom line: Staying at home during the COVID-19 pandemic is challenging for everyone, and the increased anxiety (and boredom) can cause us to abandon our healthy eating intentions and snack on whatever is around. But with a little thought and planning, we can continue to make good food choices and maybe even boost our mood and immunity.

Join them for a COVID-19 Webinar on Strategies to Successfully Manage Stress

Sound Sleep, Omega-3-Rich Diet, Stress-Free Mind: 5 Ways To Boost Body's Immunity - For The Healthy You

Sound Sleep, Omega-3-Rich Diet, Stress-Free Mind: 5 Ways To Boost Body’s Immunity – For The Healthy You

  • April 29, 2020
For The Healthy You
As fancy as it sounds, the idea of boosting immunity, has proven to be difficult to materialise in reality. For years, researchers from across the world have been struggling to figure out the accurate formula to achieve a good immune system. Until the formula is known, it is recommended to adopt a healthy lifestyle for an enhanced immune function, and to keep the body intact and healthy.

Making healthy lifestyle changes in terms of diet, exercise and managing stress, in addition to other factors, can go a long way in helping the immune system get the boost it requires.

On International Immunology Day, Chennai-based clinical nutritionist, lactation consultant and diabetes educator – Ramya Ramachandran – shares five tips that can give your life a healthy spin.

ThinkStock Photos

Opt For A Balanced Diet


Opt For A Balanced Diet

A balanced diet with the right amount of nutrients can do wonders in boosting a person’s immunity, and keeping you away from diseases.

Ginger, garlic, star anise, omega-3 fats, flax seeds are some foods that have antiviral and anti-inflammatory properties. These can be included in your meals daily. It’s also important to focus on micronutrients which have a major impact on health.

To add the required amount of micronutrients to any diet, one can look at home fortification as an alternative. In this method, a commercially available product is conveniently utilised on a daily basis to prevent nutrition deficiencies. Power mixes of rice and flour avaiable in the market is one such example of food fortification, which increases the micronutrient value of home-cooked meals.

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Getting A Good Night's Sleep


Getting A Good Night’s Sleep

Most of us underestimate the power and importance of adequate sound and refreshing sleep. Lack of proper sleep can activate the inflammatory immune response, which can reduce reactivity to vaccines, further leading to the release of excess stress hormones. It will ultimately weaken the immune system.

A minimum of 7-8 hours of regular sleep is a must to maintain a healthy circadian rhythm, and help the body’s T-Cells (also known as immune cells) to kill the pathogens. A night of good sleep also helps in burning calories.

Getty Images

Exercise Is Key
Exercise reduces inflammation and supports the white blood cells, which means a little workout can help you become healthy. It is also scientifically proven that working out regularly can boost your immune system. However, exercising needs to be done in a moderate way.

You can opt for bodyweight movements like lunges, push-ups, burpees, and other exercises to get a sweat on, and get a quick full-body workout at home, without any equipment. There are many apps that offer workouts that can be performed at home with guidance and support.

A physically active lifestyle is beneficial in warding off the bacterial and viral infections suggesting that immune strength is enriched with regular bouts of exercise.

ThinkStock Photos

Resources to Support a Healthy Immune System Right Now

Resources to Support a Healthy Immune System Right Now

  • April 16, 2020

Source: Unsplash

Coronavirus. COVID-19. Social distancing, flattening the curve, sheltering in place.

This spring has brought, not just new life, but new words and a new way of being. Dealing with the impact of the outbreak is stressful, and things seem to change daily. Will I get the virus? Should I wear a mask? When will my store have toilet paper, and how long will this go on?

In this post, we’ll talk about what you can control. By strengthening your immune system and taking a few simple measures, you can do a lot to slow the spread of COVID-19 and function at your best, even now.

Support your immune system

The immune system is your body’s natural defense against infections, including new invaders like this coronavirus. It works 24/7 to protect you from viruses, bacteria and irritants. While we are still learning about the virus causing COVID-19, we already know a great deal about supporting the immune system.

Increase your virus resistance

Living in the middle of a pandemic, on stay-home orders with your entire family, affects more than just your physical health. It affects you mentally, socially and spiritually. If you live alone, you may be feeling incredibly isolated. If you’re with children or a partner who’s not usually there, you might feel smothered by all the closeness. Either way, you’re making new choices continually. Do I sanitize this package that just arrived? Am I standing 6 feet from the grocery checker?

Every one of those situations, choices and questions have the potential to chip away at your resilience – and resistance to disease. So, supporting your immune system helps everyone. Here are some ways to help that system work its best.

  • Avoid smoking, drinking a lot of alcohol and taking drugs that were not prescribed for you. Your immune system includes T cells that search for and destroy substances that should not be present, such as the new coronavirus. Smoking, drinking more than a small amount of alcohol (for some, any at all) and taking drugs that are not prescribed keeps T cells from doing their best work.
  • Get plenty of sleep. Lack of sleep makes you cranky and hungry, and lowers your resistance to stress and infections. If you’re working from home or your routine has changed otherwise, take advantage of the opportunity to sleep later in the morning. Slow down that binge-watching and get to bed at a decent hour, too. Aim to follow the official recommendations for sleep by age and sex.
  • Keep fit and get out in nature. These things boost the function of immune system cells called natural killer cells. Walk, hike, bike or run outdoors. We’ve seen plenty of parent-child exercise partners in the last couple of weeks. If bad weather or a less than pleasant environment keeps you inside, stream a free workout. Parade magazine released a list of the best free online workouts, from yoga to Broadway-inspired dance exercise. YouTube also has plenty of nature videos complete with birdsong, crashing waves and other calming sounds.
  • Boost your intake of traditional immune-boosting foods. These are the foods your grandmother might have made when someone was sick. They include chicken soup and foods made with plenty of garlic, vitamin C and greens. Bananas and foods high in zinc, such as lean meats, peas and beans, can also help boost immunity.
  • Try an herbal tea or virus-fighting extract. Consider getting more ginger, garlic, olive leaf, lemon balm and black elderberry extract in your diet. All these plants have some natural antiviral properties. Getting them in foods and drinks is best, such as drinking lemon balm tea or making a chicken soup with fresh greens, garlic and ginger.
  • Check with your health care provider before taking any supplements in pill or concentrated extract form. They may interact with medications you take regularly. For example, garlic pills can interact with blood thinners. Never take any new supplement without talking with your health care provider.
  • Maintain social connections digitally. Missing your book club meeting or regular happy hour with workmates? Take it online via video chat. Or do something old-fashioned—make a regular voice call to someone.
  • Spiritual life – Spring holidays are approaching, and they will be different this year. Instead of stressing, you can get together via video. Each household might want to cook its preferred dishes, or you can all plan the same meal and share it virtually. Many houses of worship are live streaming their services.

Manage your stress

If you are exposed to COVID-19 or another virus, your stress level can be a key factor in whether you actually get sick. If you feel stressed and overwrought, your body will perceive that you are more vulnerable, and you are more likely to get sick. You can try thinking of the stressor differently. For example, instead of saying, “I’m stuck at home,” say, “I am safe at home.” Here are some other tools to add to your stress management kit.

Try meditation

We have an audio meditation program available at healthjourneys.com to help support a healthy immune system. You can also watch a YouTube video on how guided imagery helps the immune system or check out this video we’ve created that shares a meditation and breathing exercise.

Other calming strategies

Writing in a journal and practicing gratitude are two proven ways to lower your stress level. This video explains three techniques for journaling. We also have a free guide to keeping a journal, the Caregiver’s Journaling Guide. Or try starting a gratitude practice. There are many ways to do this, including keeping a gratitude journal and writing letters or thank-you notes to loved ones. The simplest way is to jot down three to five things you are grateful for each day, from the good weather to a tasty meal.

Stay in recovery and keep habits healthy

If you are in recovery, this might be an especially challenging time. Connecting with help via SoberBuddy, attending online recovery meetings and talking by phone with a sponsor can all provide essential support for maintaining recovery, just as you would at other stressful times

Mind-body practices that induce the relaxation response can be especially helpful to reduce stress. Deep breathing is the foundation of all these, so set aside up to 20 minutes a day to sit or stand, take deep breaths into your belly and let them out. You will be calmer and better able to protect yourself from negative news or others’ stress throughout the day and evening.

Whether you are in recovery or not, the daily stress of living through a pandemic can induce unhealthy behaviors such as drinking too much alcohol, smoking when you previously quit or simply snacking way too much. Stock up on a non-alcoholic beverage you enjoy, refill any prescriptions for smoking cessation products if you are tempted to smoke and make sure you get outdoors or exercise as often as possible. If you have sugary snacks or comfort foods in the house, save them for specific times, so you’re not eating cookies for breakfast. Download our free quick guide to healthy eating here. The Mediterranean Diet is one of the most healthful around, including herbs, spices and healthy fats that can help boost your immune system. Find a pocket guide to it here.

Try a suggestion or a placebo

Your immune system also responds to suggestions. In one study, seeing a picture of someone fighting a cold activated participants’ immune systems to produce more of a substance called IL-6, which is part of the body’s infection-fighting response. Participants who saw pictures of a person pointing a gun at them did not have this immune system response.

Research also shows that the body will respond when your mind expects a treatment to be effective. For example, if you expect relief from a pain medication or trust a daily dose of Vitamin C to help keep you healthy, your body will respond positively to that expectation. Learn more about how this ‘placebo” response works.

Prevention is the best medicine

Nurturing yourself and maintaining a strong immune system are positive steps you can take to reduce your risk of getting and spreading COVID-19. But don’t neglect the simple preventive steps the U.S. Centers for Disease Control has asked everyone to take.

  • Wash your hands regularly, or use a hand sanitizer with at least 60 percent alcohol.
  • Cover your coughs and sneezes.
  • Clean and disinfect your home and other areas. Pay special attention to areas that get touched or used often, such as light switches and your phone.
  • Avoid unnecessary travel, groups of people and close contact, such as hugging, shaking hands or talking while standing close. Follow your state’s guidelines for how far to stay away from other people, usually at least 6 feet from those who don’t live with you.
  • Stay home if you are sick, and keep away from others who are sick. If you had contact with someone who has COVID-19, stay alone for 14 days (quarantine) and call your doctor about possibly being tested.
  • Wear a mask if you are sick or take care of a sick or older person.

When there is a COVID-19 vaccine, we will likely encourage you to get it. In the meantime, plan to get an influenza (flu) shot this fall to protect you from the flu, which makes many people sick and causes deaths every year. Taking care of yourself and your family takes some planning, so don’t forget to enjoy the journey. Cook up a big pot of soup, take a brisk walk or do some yoga and write a thank-you letter to a friend … perhaps with some immune system-boosting tips!

How to stay healthy and boost your immune system during the pandemic, according to a Pennington researcher

How to stay healthy and boost your immune system during the pandemic, according to a Pennington researcher

  • April 14, 2020

Those quarantine snacks sure look like tempting. But try to eat them in moderation, says Dr. Hans-Rudolf Berthoud, who studies neurobiology and nutrition at Pennington Biomedical Research Center.

Pandemic or not, Berthoud reminds us: “The nutritional value of natural foods is so much better than the nutritional value of snack foods. The more processed the food is, the less nutritionally rich.”

There isn’t one single answer for why we want to constantly snack, according to Berthoud. But for some, he says, the urge to snack could be tied to genetic obesity.

Berthoud does think the stay-at-home order has a silver lining: Families can now cook together more often.

When cooking, you’ll want to incorporate carbohydrates and proteins into your diet. But you don’t need to eat meat every day, Berthoud says. Eating a portion of meat two to three times per week is enough. Instead try to opt for protein from beans, vegetables or fish, which is filled with unsaturated fats that can improve heart health and your overall immune system.

He also says some of that family time should include healthy activities pre-dinner, such as going for walks for an hour or two per day to achieve at least 10,000 steps per day. And when you leave the house for essential services, take the stairs and park farther away from store entrances.

Exercise also means you don’t have to spend as much time constantly watching your calories—just don’t take it too far.

“When doing exercise, you can eat a little more [afterward], but for some people this is not productive because they’ll just pig out and eat a lot—a whole lot,” Berthoud says.

Drink lots of water (and skip the sugary sodas!), and get at least eight hours of sleep per night to boost your immune system.

“These,” he says, “are small behavioral steps to change your habits for the better.” Those habits might also help the quarantine snacks last a little longer, too.


6 Ways To Boost Your Immune System: What You Need To Stay Strong & Healthy | Dr. Judith Boice

  • April 12, 2020

Don’t fall prey to these mistakes.

While the COVID-19 pandemic is ongoing, there’s a lot of talk about how to keep yourself from catching the novel coronavirus, which is important.

However, there are things you should also avoid in order to improve your immune system, increase your resilience, and protect your health from other illnesses, like the common cold.

Your wellness is vital to staying safe while in quarantine, and catching other illnesses could cause a lot of anxiety and undue stress.

RELATED: 11 Healthy & Educational Ways To Keep Kids Busy While Cooped Up At Home In Coronavirus Quarantine

Although someone refers to “catching” a cold, the truth is that we’re surrounded by viruses all the time.

Whether or not the viruses take hold in your body depends on two major factors:

  • How virulent (“strong”) the virus is
  • How weakened your immune system is

The following is a foolproof recipe for catching a cold or the flu in one long, exhausting week. Mix the ingredients carefully.

How to help your immune system stay healthy

How to help your immune system stay healthy

  • April 12, 2020

A bowl of berries.

© Getty
A bowl of berries.

The immune system helps coordinate your body’s defense against infectious viruses that can make you fall sick at best and lead to death at worst. These viruses include coronaviruses such as SARS, MERS and even the Covid-19 coronavirus that has been paralysing the world for months.

As the coronavirus crisis spreads across the United States, now is the time to keep your immune system up and running and prevent the virus from hitting you and others hard, with the following tips to help it stay healthy, courtesy of the News & Observer:

Eat Healthy

Health experts say that a strong immune system starts at the dinner table.

According to Orlando Health, a healthy gut is key in fighting off infections. The Orlando, Florida-based hospital system wrote on its website that adults should eat about five servings of fresh produce, with each serving roughly the size of a piece of fruit. 

According to CNBC, doctors and dietitians recommend stocking up on the following foods that are packed with immunity-boosting vitamins and nutrients: 

  • Spinach – Rich in vitamins C and A
  • Mushrooms – Packed with vitamin D that is normally gained through sun exposure
  • Yogurt – Rich in immunity-supporting probiotics
  • Red Bell Peppers – Packs nearly twice the vitamin C found in oranges, according to the U.S. Department of Agriculture
  • Garlic – Packed with sulfur-containing compounds that can fight off infections
  • Chickpeas – Rich in protein and zinc
  • Broccoli – Rich in vitamins C and E
  • Sunflower Seeds – A single ounce contains nearly half the recommended daily value of vitamin E, according to the National Institutes of Health
  • Strawberries – One cup contains half the recommended daily value of vitamin C

Eating a healthy diet also applies if you are in self-quarantine, when you stay away from others after possible exposure to the virus, according to the World Health Organisation’s Regional Office for Europe (WHO/Europe). 

“Limited access to fresh foods may lead to an increased consumption of highly processed foods, which tend to be high in fats, sugars and salt. Such changes in eating behavior could have a negative effect on the immune system,” WHO/Europe said.

Get Enough Sleep

According to AARP, getting enough sleep every night is another way to boost your immune system. 

“Your immune system is like your computer — it needs moments of rest so it doesn’t become overheated,” Dr. Mark Moyad of the University of Michigan Medical Center told the organization, adding that sleep “reboots the system.” 

According to the Centers for Disease Control and Prevention (CDC), adults should sleep at least 7 hours each night. 

14 mistakes people who work from home often make (Provided by Espresso)

Limit Stress 

The New York Times and other websites reported that limiting stress is also important in boosting the immune system. 

During the pandemic, the CDC recommends taking breaks from virus-related news, making healthy choices and talking only to those you trust if you are stressed.

Exercise Regularly 

Exercise, according to AARP, is another way of boosting your immune system. 

Though gyms across the country are closed to help slow the virus’ spread, mandatory stay-at-home orders give you opportunities to stay fit on outdoor spaces. 

Stay At Home If Sick

Stay at home if you have conditions that can compromise your immune system, which put you at higher risk of getting seriously sick with Covid-19. Some of those, the CDC said, include receiving cancer treatments and getting organ transplants.

Follow the Health Department’s latest updates on the Coronavirus (Covid-19), including the NICD’s prevention methods. Travellers from Covid-19 affected areas are advised to stay at home for up to 14 days. If you develop any symptoms contact your doctor or clinic, they will advise your next steps. For more information visit the National Institute for Communicable Diseases website or call 0800 029 999. Alternatively send HI to 0600 123 456 on WhatsApp.

During this time, people across our country have offered to help through the Solidarity Response Fund. To assist or for more information visit https://www.solidarityfund.co.za/.

Healthy, delicious, easy recipes that will help boost your immune system

Healthy, delicious, easy recipes that will help boost your immune system

  • April 9, 2020
SAN FRANCISCO (KGO) — With coronavirus on the rise, it’s important to take proactive measures to boost your immune system. The good news: the key to keeping your immunity strong is right in front of you, on your plate (and in your pantry or freezer). While a healthy immune system relies on a balanced variety of vitamins and minerals over time, which is why it’s so important to ensure consistent, positive eating habits, there are 3 super booster vitamins that can help turbocharge your immunity. Jennifer Tyler Lee shares three easy ways to boost your immunity using vitamin-packed fruits and vegetables.

3 super booster vitamins: Vitamin C, Vitamin E, and Vitamin B6. All three of these vitamins work to support immune system function, and they also provide other added benefits like antioxidants for fighting free radicals and in the case of Vitamin C, iron absorption.

Key points:
Super booster vitamins = C, E, B6
Better to get vitamins from food than supplements
Keep these stocked in your pantry or freezer

Vitamin C: RDV = 75mg women, 90mg men (NIH info Vitamin C)
Vitamin E: RDV: 15mg women & men (NIH info Vitamin E)
Vitamin B6: RDV: 1.3mg women & men, up to 1.7mg for older people (NIH info Vitamin B6)

1) Strawberry Peach Smoothie = 70% RDI Vitamin C *for women

Based on one 16oz smoothie
70% RDI Vitamin C *for women
23% RDI Vitamin B6
5% RDI Vitamin E

Extra boost of Vitamin C:
Oranges for peaches boosts to 113% RDI *for women
Mango for peaches boosts to 90% RDI

Extra boost of Vitamin E:
Unsweetened almond milk for regular milk boosts to 54% RDI

Extra boost of anti-inflammatory properties by adding a teaspoon of fresh ginger

2) Chinese Chicken Salad = 73% RDI Vitamin B6

Based on 1 serving of salad with chicken
73% RDI Vitamin B6
38% RDI Vitamin C *for women
25% RDI Vitamin E

Alternative good source of Vitamin B6:
Salmon= 67% RDI

*could also mention toasted chickpeas here

Extra boost of Vitamin E
Add sunflower seeds to boost to 39% RDI

3) Fruit and Nut Granola = 17% RDI Vitamin E

Based on cup serving of granola

17% RDI Vitamin E

Extra boost of vitamin E:
Serve with almond milk to boost to 40% RDI
Swap almonds for walnuts to boost to 29% RDI
Swap sunflower seeds for walnuts to boost to 27% RDI

Extra boost of vitamin C:
Add strawberries to boost to 47% RDI

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