Oh no, it's virus season! How do I boost my immunity?
Cold and flu season, and now coronavirus on top of it! Before this whole thing started, this was already the first season that my kids had been in any kind of day-care. I swear it was just one cold after another! C does pretty well, but with every cold M is down for the count with a fever for almost a full week. Now with even more to think about, how do I keep them – and ME – healthy? We’ve all be told to wash our hands, many of us are under a shelter-in-place order, and hand sanitizer across the country is out of stock. That keeps the germs out, but what can I do to make my and my kids bodies stronger if they do happen to come in contact with germs?
Keep up a healthy diet
Whatever this means for you! For me it means limiting my intake of sugars and simple carbs, getting enough protein and healthy fats, and making sure I’m getting the right vitamins and nutrients from my food. Especially vitamins C, B6, and E. That means eating leafy greens, nuts seeds, beans, broccoli, chicken, and salmon if I can get it. We’ve had to get creative in the kitchen given that grocery stores are out of stock on lots of things (see my instagram post on the “spinach pie” we cobbled together) but I like to see it as a welcome challenge instead of a chore.
Now, being at home 24/7 it’s really easy for me to go for a box of girl scout cookies and a glass of wine after dinner… I can’t imagine I’m the only one. And I’m not saying never eat the cookies, but make sure you’re in balance. It’s super easy to fall completely off the health wagon right now, but it’s even more important to stay on it!
Get enough sleep
For kids, enough sleep and a healthy diet are two of the best ways to support immune health. Trouble getting your kid to eat the rainbow? Try this tip for veggie success. How much sleep is enough sleep? From the American Academy of Sleep Medicine:
Infants 4-12 months: 12 to 16 hours (including naps)
Toddlers 1-2 years: 11 to 14 hours (including naps)
Preschoolers 3-5 years: 10 to 13 hours (including naps)
Grade school-aged children 6-12: 9 to 12 hours
Teens 13-18: 8 to 10 hours
For adults, 7-9 hours a night is still the recommended amount. So if I’m trying to stay healthy, it means I’m not binge-watching Frankie and Grace or trying to squeeze in some extra work emails at night when I know my 1-year-old will be awake at 6am. For my kids, it means we’re getting stricter about bedtime and more regimented about naptime (which has the side benefit of making my life a little easier). C and M are now falling asleep between 7 and 7:30pm, and waking up at 6am (M) and 7am (C). That’s an extra 1 to 1.5 hours compared to what they typically get, and it’s an extra 1 - 1.5 hours for my husband and I to spend with each other in the evenings.
Consider supplements (mamas only, not for kids!)
Zinc, when taken appropriately and in the right dosage, has been shown to decrease the duration of the common cold by two to three days. It’s possible, though there’s no research, that it could also shorten the duration of other virus’ infections. The studies suggest 80-90 mg zinc a day as soon as you feel the onset of a cold (has to be taken starting the very first day!). It’s important to take the zinc by itself – not in a multivitamin – and not to take it when you’re eating or drinking anything high in citric acid. Check with your doctor if you’re pregnant, breastfeeding, or on other medications.
There’s less research out there on these two, but beta-glucans and colostrum (yup, that stuff we make for our newborn babes) have both been shown to improve immune function when taken prophylactically. Again, always check with your doctor (you can typically call or email!) before starting a new supplement.
Since I’m truly sheltering-in-place and not interacting with anyone except my family, I’ve opted not to take any of these supplements. Like with N95 masks and toilet paper, there’s a limited supply available. But for anyone working in an essential job (health care worker, grocery store, or other business that’s essential to operate where you come in contact with the public) these could be a helpful option.
Stay hydrated!
Seriously. Water carries nutrients to your cells, flushes bacteria out of your system, and helps your digestive system function properly. I drink my body weight in ounces of water every day. Yes, I pee all the time. But I finally feel hydrated, and I know it’s good for m