Stay Healthy This Winter

It’s the time of the year when everyone gets sick. To protect ourselves and families, first look at nutrition lifestyle and then consider supplements.

Eating Habits: Nutrition is critical during the winter season. We can obtain many of the anti-oxidants we need by eating better:

Vitamin C: All foods that are orange in color have ample amounts daily; other good sources are kiwis, leafy greens, strawberries, broccoli and colored peppers.

Zinc: Can be found in seafood, pumpkin seeds, sea vegetables, beans, lentils, and legumes.

Vitamin D: Can be found in salmon, eggs, cheese, and mushrooms.

Vitamin A: Can be found in liver, cod liver oil, mackerel, salmon, sweet potatoes, winter squash, kale, collards, and carrots.

Eat lots of fresh garlic: Crush and wait 60 seconds to enhance “Allicin”, the garlic plant's powerful antioxidant.

Reduce sugar and alcohol since they worsen inflammation!

Optimize clean proteins and try to get Omega 3 with fish, seaweed, edamame/tofu, chia/flax seeds and walnuts. Consider having soups made out of bone broth which can be store bought or homemade.

Lifestyle:

Sleep is critical. Adults should aim for 7-9 hours, and if sick, you may need more. Children should get 9-12 hours every night.

Hydration: I recommend 0.5oz per pound of weight. Add lemon as a natural detoxifer.

Movement: Getting outside in nature for 20-30 minutes daily can boost your immune system. 

Manage your stress with meditation, quiet breathing.

Vitamins: Supplements that offer anti-viral support, immune boosting are:

Vitamin D: 4000-5000u daily for adults (especially those in the northern climates. For children over 50lbs aim for 2000u daily and 1000u daily for children between 25-50lbs. If you are getting sick, DOUBLE the dose of vitamin D for 3 DAYS ONLY and then return to normal dose.

Zinc: 10-20mg daily for children and 20-30mg daily for adults; can take this daily in winter or while sick

Vitamin C: 500mg daily for children and 1000mg daily for adults. You can take it daily in the winter or while sick.

Vitamin A: I recommend taking for ONE MONTH ONLY at high doses (10,000u daily) for children and adults to prevent colds in the winter.