My Simple Immune & Energy Boosting Tips (that you need right now)

I can't believe it's already March; where does the time go?  Living in Minnesota I am always really excited when March rolls around.  Although winter is far from over, I know that when we get through what are typically the two coldest months of the year that the longer and warmer days are just around the corner. 

In recent weeks I've been sharing my immunity boosting tips on social media and wanted to give you some insight into how you can prioritize your immunity with my 5 simple tips.  I also want to share what I did over the past couple of weeks when I started to feel run down and ultimately was diagnosed with having Covid-19 (along with my husband and daughter).

As I write this post, I am officially out of my quarantine from having the Covid-19 virus.  I must say that I was shocked when I received the positive test confirmation.  I had decided to get a test simply for "peace of mind" as I had no known exposure nor had I been in any social situations where I would have been in "close contact" with others.  My symptoms were simply feeling very tired and a bit under the weather for about 24 hours, and then a few days later I developed nasal congestion(a common pattern for me when I do get sick).  I took this as a sign that my body was run down (in honesty, I had not been sleeping well), and I decided to take my own advice as a health coach by listening to my body and get the much needed rest I needed.  

Head over to my blog to check out the rest of my immunity boosting tips.  Hint: while these tips really help when you start to feel run down, they are really best practices to live well every day and will boost your energy too.  These are all simple...but not necessarily easy. 

1. Get more sleep!

This was the first thing I did when I started to feel under the weather.  I told my family that I was tired and not feeling 100% and retreated to bed by 9am and didn't set an alarm.  I think proceeded to not set an alarm for the next several days and ended up sleeping 9 + hours a night (versus my normal 7-7 1/2 hours).  I really listened to my body and skipped my morning workouts, favoring an afternoon walk outside or a short and gentle yoga or strength class. 

For those of you who like to wake up early to exercise, listen to your body when it needs more sleep and schedule it in as your workout.

A few tips to help you improve your daily sleep hygiene:

• Create a calm sleep environment without distractions. Ensure your room is dark, cool, inviting and free from clutter. I always have a book (ok, it's really a stack) on my nightstand, a journal/pen and a lavender essential oil or pillow spray. I love this Blublox sleep mask and use it nearly every night. It’s especially helpful when I wake up too early and need to get back to sleep as it really does block out all light.

• Get ready for sleep before you actually want to get into bed. Change into your pajamas, wash your face, brush your teeth and do your evening routine a good 30-60 minutes before you want to get in bed.

• Turn off your phone and all electronics, including the TV, an hour before bed. If this seems overwhelming for you, start with 15 minutes and set a goal to increase the amount after a few days. Staring at a blue light can impact your body's ability to fall and stay asleep in addition to being a time suck and distraction, which then reduces the quantity of your sleep. Oh, and charge your phone outside of your bedroom. I use Screen Time App Limits function on my phone to schedule my downtime and help keep me accountable.

• Consider taking a high quality magnesium supplement about an hour before bed.

• Consider using a sleep tracking device for accountability and insight. I started using an Oura ring in late fall and love how much I've learned about my sleep in addition to how it keeps me accountable. Plus, it also tracks your activity and provides a readiness score each morning based on the quality of your sleep.

2. Hydrate! I recommend starting your day with a large glass of warm water with lemon. Not only is it an excellent source of vitamin C but it has medicinal values and antibacterial properties. It also aids the digestive system by helping to flush out toxins as well as reducing pain and inflammation in joints and knees. In addition, our recent podcast guest talks about the importance of keeping your body warm when it's fighting off a virus. Check out our fascinating conversation with Karen Hurd here.

3) Boost your vitamin C, D and zinc. This habit is one that I actually started back in my 20s and has worked for me very effectively for 20 years. As soon as my body starts to feel a little bit off or run down, I double or triple my normal dosage. Click here for the products that I use (scroll down to the bottom). My kids and husband also take most of these too (with some prodding), especially when the virus had infiltrated our house. Of course, please don't take my recommendations as medical advice, and please consult with your primary care physician or medical practitioner for guidance.

Confused about supplements? Wonder which brand you should use and which supplements your body needs? Schedule a supplement consult with me today.

4) Eat leafy greens and a rainbow of fruits and vegetables every day. Leafy greens are high in fiber and a variety of vitamins and minerals. Check out my free immunity boosting recipe book. If this seems intimidating, start small and see which vegetables you enjoy or that your body is craving at the moment. I noticed that when I had the virus that my body was craving a lot more fruit than normal so I ate
a lot more oranges and apples than normal. I also drank Kombucha frequently, which I don't do on a regular basis. Eating a rainbow of colors will help you consume a variety of vitamins and minerals.

And let's not forget the role that sugar plays in harming your gut health and immunity. I know I've talked a lot about sugar, but if you're feeling immune compromised now is the time to reduce or cut out all refined sugar. Limiting your sugar intake will help your immune system function better as well as improve your overall health. Want to learn more? Check out this podcast episode on sugar or sign up for our 1 hour online sugar workshop that you can take anytime and learn our top 10 ways to have a health relationship with sugar.
Bonus: eat probiotic and prebiotic rich foods to improve your gut health.

5) Reduce stress and move your body

Stress plays a huge role in our immunity. When we spend too much time in fight or flight mode (sympathetic nervous system) and not enough time in the rest and relaxation mode (the parasympathetic nervous system), our body is more susceptible to viruses. When you are in a parasympathetic response your immune system is active, your heart rate and blood pressure are lower and your digestion improves. Your stress hormones are also decreased.

If mindfulness and meditation have been on your list to incorporate into your daily routine, now is the time to start or create a daily habit.

Looking for some inspiration to develop a meditation practice? Check out some of the motivating podcast episodes that we've released including the following: Betsy Weiner, Vanessa Feils and Michelle Olson.

Meditation can renew your sense of calm, allowing a new perspective on stressful situations and help reduce negative emotions. Deep breathing can help release tension, relax the mind and body, improve energy levels and elevate mood. How: Start with 10 slow, deep breathes and work your way up to 10 minutes. Check out more of my self-care tips here.

Get outside and move your body. Fresh air is good to reduce stress and shift your energy. Walking/moving outside satisfies both movement and spending time in nature, and when you do it with a friend it improves relationships and can reduce your stress and build community.

Also, adding restorative exercises such as yoga to your routine can help reduce stress.

Need a little motivation and accountability to implement these simple but not often difficult tips? Let's set up a time to talk and see if 1:1 or group coaching are right for you. Click here to schedule a free 30-minute consult.