This is what I do daily to support my health and sense of well-being:
- Sleep – I stay on a schedule, get to bed early, and log 8-9 hours of pure Zzzzzzzz’s.
- Eat a balanced diet – I eat a rainbow of colors, plenty of fruits and veggies, adequate protein, fiber, some complex carbs, and a little dark chocolate because, hey, gotta live.
- Hydrate – drink 1/2 of my body weight in ounces of water (herbal tea counts), more if I have had any vices such as coffee or sugar, and more if I have been exercising or sweating a lot.
- Exercise – I aim for no less than 20 minutes a day of physical activity.
- Time in nature – I get outside, go for a long hike, walk to the local public farmland with my family.
- Love – I spend quality time with my loved ones, or engage in an activity that I love such as dancing, art, or tending to my house plants.
- Breathe – (obviously), but I do practice breathwork and meditation that is focused on breath.
I always take these 3 supplements: a multi-vitamin, cod liver oil, and probiotics.
These are the nutrients that I add to support my immune system during cold and flu season: Vitamin C 500-3000 mg, Zinc 15-20 mg (lozenge), Vitamin D3 1000-2000 IU, Elderberry syrup 1 tbsp. I also have a trace mineral supplement that I put in water and gargle, or I will gargle salt water.
- Important to know: I do increase dosages of the above and add more immune supportive supplements if I start to feel like I am coming down with something, but these are highly individualized and should only be used under the guidance of a naturopathic doctor. Also, the above dosages are appropriate for me, but may not be right for everyone. Ask your doctor what would be safe for you.
At first sign of cold or flu, I always use HYDROTHERAPY – this usually consists of an epsom salt bath and the wet socks treatment for 3 nights or until symptoms resolve. Ask me about the naturopathic wet socks treatment! I am happy to share my handout, as it is safe and effective for nearly everyone.
