Lifestyle Factors and Immunity

Bastyr alumni Kelly Morrow MS, RD, CD shares some lifestyle and nutrition facts to maximize your immune health

• Stress
• Chronic stress and chronic exposure to stress hormones can weaken the immune system by reducing the activity of essential immune cells
• Sleep
• According to the CDC, 50 - 70 million adults in the US suffer from sleep disorders and do not get enough sleep. Multiples studies show that sleep deprivation causes a dip in immune cell numbers which can increase the likelihood of contracting a virus or an infection.
• Alcohol
• A high level of alcohol intake can also weaken the immune system in a similar way to stress and sleep deprivation.
• Physical Activity 
• Physical activity helps support immune function in multiple ways. Increased circulation helps flush out bacteria from mucous passages and helps white blood cells become more efficient. The rise in body temperature that comes from physical activity also helps to slow the growth of bacteria.
• Vitamin A
• Vitamin A helps support the protective mucosal barriers that line the digestive tract and nasal passage and is important or the creation of immune cells. Foods rich in vitamin A include green, yellow and orange vegetables.
• Vitamin C
• Vitamin C concentrates in the cells of the immune system and is an essential nutrient. Food sources of vitamin C includes oranges and citrus fruits, peppers, broccoli, kiwi fruit and rose hip teas.
• Vitamin D
• Vitamin D helps coordinate the immune response and is important for preventing infections. It is known as the sunshine vitamin because we can make vitamin D with exposure to sun - but only in the summer months. There are not many meaningful food sources apart from fortified milk and fish, so it is best to take a supplement.
• Zinc
• Zinc is a mineral that helps white blood cells work efficiently and also keeps the gut barrier strong and intact. Food sources of zinc include pumpkin seeds, sesame seeds, meats, fish and legumes (especially lentils).
• Plant Medicine
• Some plants, including garlic and elderberry have antimicrobial and anti-viral properties. Add garlic liberally to your meals, sauces, marinades, and condiments. Black elderberry has a natural hemagglutinin inhibitor which prevents viruses from entering a cell and becoming ineffective. Typical dose is 1-2 teaspoons per day for prevention and 3-4 tablespoons a day for treatment.
• The Probiotic Connection
• Good gut health is essential for immune health, as roughly 60% of the immune system resides in the gut. Probiotic bacteria help regulate the immune response by communicating with the cells and nervous system of the gastrointestinal tract. Fermented foods such a yogurt, sauerkraut and kombucha support a healthy bacteria balance. Eating a variety of high fiber plant-based foods is also supportive.

The Importance of Your Immune System in Fighting Illnesses

The Importance of Your Immune System in Fighting Illnesses 

Infections are the invasion of body tissues by disease-causing agents such as viruses, bacteria, parasites and fungi that are present throughout our environment. We become susceptible to these infections when our immune system is depleted. Our white blood cell (WBC) count is the window to our immune system.  WBC counts can be checked with a simple blood test. The normal range for the WBC count is between 4,000 and 11,000 per microliter of blood. In checking WBC counts in patients for the last 22 years, I’ve found that many patients are in the low range, around 4 K/uL. This means the immune system is not working up to par and the person is susceptible to many of the infections around us.  In fact, nine out of ten people have a nutritional deficiency. 

One does not necessarily need a blood test to detect a compromised immune system. When looking at all the 20 to 30-year-olds at the Burton snowboard event this past week we would hope to see perfect health with glowing skin and shiny eyes. Unfortunately, many of the young adults had severe acne and dull-looking skin which looked very unhealthy. Many of these issues are due to a poor diet. Our diet is the window to our skin and eyes and the immune system. Therefore, it is important to take charge of your health and do what you can to protect yourself.

Infections are everywhere. We cannot get away from them and we cannot count on others to reduce the risk of infection. For example, I was at a presentation last week and the woman next to me could not stop coughing. Since she did not cover her mouth, she risked infecting everyone in the audience.

Ways to Improve your immune system:

• Make sure your sleeping at least 8 hours a night
• Limit your alcohol consumption
• Eliminate all sugar
• Caffeine in moderation
• Do not smoke or vape
• Exercise at least 1 hour 5 times a week
• Eat organic and 5 to12 veggies a day
• Eliminate fast food and eat your meals at home.  Families who cook their meals tend to be less sick and home-cooked foods have fewer pesticides, are less processed and have fewer preservatives. 
• Reduce stress by meditation, yoga and breathing exercises.
• Take drugs and steroids only when necessary; steroids actually turn off your immune response.
• Do not go to work or be out in public if sick.
• Don’t shake hands with people if either of you is sick.
• Wash hands for at least 20 seconds with soap and water. Do not use antibacterial soaps. 
• Bleach and water work to kill viruses, bacteria and fungi on surfaces.  If someone is sick in the family clean all surfaces often. Mix ¼ cup of bleach in 16 oz of water for cleaning.
• Take a good multiple vitamin with antioxidants such as Vit A, D, E, C, Selenium, and zinc (journals.plos.org/plospathogens/article…).  I recommend my Optimal Health multiple which is high in antioxidants (see blog). My patients rarely get sick when taking a vitamin regularly. I have been taking it for the past 20 years and rarely get sick.
• Foods that help improve the immune system include organic mushrooms, organic greens such as spinach, kale, and chard, chicken or veggie soups, berries, cinnamon, garlic, and ginger.
• My cold, flu & sinus tea and anti-viral tea can work very well at the onset of any cold. I also like my organic elderberry syrup in which has been shown in many studies to prevent the flu.
• A large part of the immune system is located in the colon. Therefore, taking a good probiotic will help.  Not all probiotics are good, and many are not what they claim to be (pediatric-infectious-disease.imedpub.com/probiotics-…).

Remember that antibiotics do not work on viruses and unfortunately, ninety-five percent of colds and sinus infections are due to viruses. However, a variety of natural antivirals work very well although choosing the right one can be tricky as results depend on the type of virus and the symptoms one has whether a cough, sinus, earaches, bronchial issues or stomach problems. Not every antiviral works for every virus. There are certain antivirals that work for the flu, others that work for coughs or sinus and others that work for the coronavirus. I generally use between 8 to 10 different antivirals for many of these infections. Usually, taking 1 or 2 does not work as well and a general antiviral can waste money by not helping at all. There is a long history and good research on the use of herbs as antivirals even for coronaviruses (eg., Using herbal medicine as a means of prevention experience during SARS crisis, AM J Med 2005; In vitro susceptibility of 10 clinical isolates of SARS coronavirus to selected antiviral compounds, J Clini Virol 2004; Small molecules targeting severe acute respiratory syndrome human coronavirus, Pro Natl Acad Sci USA 2004) This is why it is always best to get to the cause of your health issue. I do not recommend going on Amazon and buying whatever antivirals are on the market.  

Labs are important to check your immune response and your overall health depending on your symptoms. 

Please remember that if you feel like you are getting sick, I have a cold, flu and sinus clinic in which we can generally get rid of your symptoms within 48 hrs. Many of these illnesses last 3 weeks without treatment and you do not want to infect everyone at work or home. If you have more than 2 colds a year your immune system is probably depleted. Many people are not going to the doctor unless they are very sick this is just putting more burden on the immune system. It is always best to make an appointment and get to the cause of why this is happening. For an appointment please call 970-926-7606. 

Immune Boosting Popsicles

Summer immune challenges are notorious for causing lingering discomfort that can interrupt summer fun. The best methods for maintaining immune health throughout the year include regular hand-washing, proper hydration, a balanced diet and adequate sleep.* Certain supplements may provide additional support for a healthy immune system.* Berry Well combines elderberry with other gentle immune-supporting herbs in a mild-tasting powder, offering immune support for all ages.* Berry Well is easily mixed into water, juice or soft food, or can be used to make immune boosting popsicles, perfect for cooling down summer immune challenges.*

Berry Well Soothing Ice Pops Berry Well Immune Support Powder, 2-3 teaspoons for ages 6 months to 3 years, 3-6 tsp for ages over 3 years  1/2 cup blueberries 1/2 cup raspberries 1 cup plain coconut water or cooled herbal tea Directions: blend all ingredients until smooth. Freeze in 1/3 cup portions. Makes 6 ice pops.

Tips on Preventing the Cold & Flu

Flu Season is Upon Us 

There are many ways we can take action to prevent the cold and flu this season.  The key to not getting the flu this year is keeping your immune system in check.  

What’s the difference between the flu and a cold or upper respiratory tract infection?  

The flu symptoms generally start with a fever, chills, body aches and pains.  A cold usually starts with sore throat, cough and/or sinus congestion. A cold is due to a virus 95% of the time and the flu is a virus. Antibiotics do not work for viruses. Some of the best natural defenses for preventing the flu are the following:

• Keep your immune system in check by taking a good multiple vitamin with Vitamin A, Vitamin C,  Vitamin D and Zinc.
• Wash your hands frequently with plain soap and water.  Antibacterial soaps are unnecessary.  In fact, antibacterial soaps make us resistant to antibiotic medications when we really need them.
• Cover your mouth when coughing and sneezing to prevent the spread of the flu.
• Avoid sugar as much as possible.  Sugar depletes our immune system making us more susceptible to colds and flu.
• Get enough sleep. Make sure you get eight hours of sleep a day.  Not enough rest will deplete your immune system.
• Exercise regularly to lower your stress response and build up your immune system. 
• Eat garlic, ginger and onions regularly in your foods.  These foods naturally has anti-viral and antibactial effects.
• Oscillococcinum or Gripp-Heel are homeopathic remedies that can reduce the duration and severity of flu symptoms especially if taken within the first 24 hours of the flu.
• Influenzinum is the homeopathic alternative to the flu shot.
• Other anti-viral herbs that are beneficial on the onset of the cold or flu include astragalus, echinacea, ligusticum, schizandrae and elderberry.
• If you do catch the flu or cold consider not going to work or school to prevent the spread of this virus.  It is best to stay at home until the fever resolves.

Vitamin A works on building up our immune system and zinc has anti-viral effects.  If you are a person who gets the flu regularly you may be Vitamin D deficient. The founder of the Vitamin D Council, Dr. John Cannell first introduced the hypothesis that influenza is merely a symptom of vitamin D deficiency in the paper Epidemic Influenza and Vitamin D, published in the journal Epidemiology and Infection two years ago, followed up with another study published in the Virology Journal last year. The findings were confirmed by a new study -- the largest and most nationally representative of its kind to date -- that involved about 19,000 Americans. It found that people with the lowest blood vitamin D levels reported having significantly more recent colds or cases of the flu. You may want to consider getting your Vitamin D blood levels checked.

A  study written in the August issue of Pediatrics 2009 states that probiotics such as acidophilus and bifidobacterium taken daily can reduce the incidence of fevers by up to seventy percent, coughs and sinusitis by sixty percent. Probiotics are a great way to prevent both colds and flu in school children and adults.  Probiotics build up our immune system through our intestinal tract. 

Elderberry syrup has been shown to build up our immune system and prevent the flu.  A sugar free elderberry extract is recommended. 

At the Natural Pharmacy we carry many products for cold/flu prevention, anti-viral herbs for treating colds and flu’s, teas, cough syrups and drops and immune boosters.  These products are always good to have on hand in the cold and flu season.

Not sure if you have the flu or cold stop by our flu and cold clinic and get assessed and treated quickly so you can get back to feeling better and not spreading this infection to co-workers and family members.

 Dr. Deborah Wiancek  is a Naturopathic Physician who practices at the Riverwalk Natural 

Health Clinic & Natural Pharmacy.  She is a primary care physician specializing in allergies, dermatology, gastrointestinal problems, gynecology, menopause, pediatrics and chronic disease. 

Phone 970-926-7606 e-mail Wiancek@healthref.com.

Testing for Covid-19

Testing for Covid-19
The PCR nasal swab is best performed within the first 24-48 hours when symptoms first appear.  If it not done properly or at the early stages of the virus it will show a false negative.
Many of the labs doing the antibody testing have only a fifty to eighty percent accuracy rate according to the CDC.  According to the CDC in a population where the prevalence is 5%, a test with 90% sensitivity and 95% specificity will yield a positive predictive value of 49%. In other words, less than half of those testing positive will truly have antibodies.  The higher specificity the more accurate the test.
This means that even though you do the antibody test you still have to practice social distancing and wear a face mask.  Even though you showed positive you also can get re-infected.  It is shown in South Korea that 600 people have gotten re-infected. This can be due to the virus mutating or inaccurate testing.
Over the course of an infection, the immune system produces different types of antibodies including IgM, which develops early in the immune response and is not typically long-lasting, and IgG, which develops later and may be a possible marker of immunity. Antibody testing can provide important information about the different stages of one’s immune response to the COVID-19 virus.

When to get tested:
The timing and type of antibody test affects accuracy. If you have testing done too early in the course of infection, when the immune response is still building up in your body, the test may not detect antibodies.

Who should get tested?
 While everyone is a candidate for COVID-19 antibody testing, consider testing if you:
·  Believe that you may have been exposed to the coronavirus based on your previous signs and      symptoms (such as fever, chills, cough, difficulty breathing, loss of taste/smell, muscle pain, headache, diarrhea, sore throat, fatigue, rash, etc.)
·  Have been in close contact with an individual suspected of or confirmed to have COVID-19
·  Have tested positive for COVID-19 and have recovered

How do antibodies work?
 When exposed to a virus, your immune system develops antibodies against it, which may protect you from future infections. Antibodies (also called immunoglobulins), are protective proteins that recognize and latch onto antigens to remove them from the body. IgM and IgG antibodies both play key roles in the body’s immune response.
After a viral infection starts, different types of antibodies are produced in different stages. For example, IgM antibodies are typically detected earlier in the course of an infection whereas IgG antibodies generally develop later. When measured together, these antibodies can provide a comprehensive picture of one’s immune response. Of all of the antibodies, IgG is the best marker to indicate exposure to SARS-CoV-2. Typically, IgG will be detectable in the blood for months or even years after the resolution of an infection.
Is antibody testing a diagnostic test?
No. Antibody testing is not a diagnostic test to determine if you have an acute infection, but will tell you if you have developed antibodies against the virus. Until we learn more, antibody testing should not be used to change recommendations on social distancing, personal protection (face covers/masking), or work-related polices. It is vital to continue to follow COVID-19 guidelines from the Centers for Disease Control and Prevention until further notice. If you feel sick and are looking to confirm an active COVID-19 infection, please contact your local health department or healthcare provider to seek appropriate medical attention.  
What do test results mean?
 If test results show that you have antibodies, it indicates that you were likely exposed to COVID-19 at some time in the past. It may also mean that you have some immunity. But the World Health Organization (WHO) cautions that there is a lack of evidence on whether having antibodies means that you are protected against reinfection with COVID-19. The level of immunity and how long immunity lasts are not yet known. Ongoing studies will eventually reveal more data.
Do test results correlate with the severity of the disease?
No. In fact, results may indicate that you were infected with the SARS-CoV-2 virus even if you did not show any symptoms whatsoever. A person who was hospitalized in critical condition and a person who had barely a slight cough could both show antibodies to this virus.  

Can a positive antibody test ensure immunity?
 Because this virus has only recently come into existence, scientists are still learning about the human immune response to the disease. Although the presence of antibodies against SARS-CoV-2 suggests immunity, it has not yet been proven. It is possible for immunity to be partial, or wane over extended periods of time.
How accurate is antibody testing?
Since the SARS-CoV-2 virus is structurally similar to some other viruses, there is a very small chance of a false positive test the results can be positive even if the person has not had SARS-CoV-2 virus but has built immunity to a different virus, such as SARS-CoV-1. Also, a negative result may occur if you are tested early in your illness and your body has not had time to produce antibodies to infection.

How can I get tested?
Call the office 970-926-7606 to schedule a blood draw.  I am currently do the 3 different antibody test IGA, IGM & IGG.

Springtime is Here…And so are the Allergies!

Many of us look forward to the coming warmer months, but for those with seasonal allergies, the transition period can range from annoying to unbearable.  Common symptoms of seasonal allergies, also known as allergic rhinitis or hay fever, include itchy and watery eyes, runny nose, nasal congestion, sneezing, post-nasal drip, and irritated throat.  Though many people may not realize it, seasonal allergies can have a dramatic affect on daily functioning.  For example, a person may experience disruptions in sleep, fatigue, difficulty with concentration and even learning.  In the United States, estimates show that up to one third of all adults and 40% of all children are burdened with these allergies, triggered by airborne pollens and mold spores.  Some people experience symptoms during spring, others are affected in summer or fall, while some even suffer for up to 9 months out of the year.  

Throughout the year, pollen counts of various trees, grasses, and weeds rise and fall.  In people with seasonal allergies, the immune system is in a hyperactive state, causing a reaction to pollen as though it were a foreign invader.  Because the immune system views pollen as a foreign invader, similar to a bacteria or virus, it responds in such a way to eliminate the threat.  This response includes things like excess mucous production, inflammation, coughing, and watering of the eyes.  When allergies are not addressed appropriately, excess mucous production and a worn out immune system make it easier for true foreign invaders to take hold.  This is the mechanism by which seasonal allergies can transition into sinus infections or other respiratory infections.       

In conventional medicine, intranasal corticosteroid sprays are the typical gold standard pharmacological treatment for moderate to severe cases of seasonal allergies.  Other medications are also frequently recommended, including over-the-counter or prescribed oral and intranasal antihistamines, oral and topical decongestants, and leukotriene receptor antagonists.  Though they may be helpful in reducing symptoms temporarily, they do not fix the source of the problem and they can come with a cost.  Some common side effects from these medicines can include immune suppression, drowsiness, fatigue, and rebound seasonal allergies.  

The naturopathic approach to seasonal allergies is comprehensive and multi-tiered.  Our first goal is to identify and reduce allergen/irritant exposure if at all possible, then to rebalance the immune system through appropriate dietary and lifestyle changes, nutritional therapies, botanical medicines, and homeopathic remedies.  We utilize some of the most highly effective natural anti-histamines and anti-inflammatories that don’t come with negative side effects.   Did you know that more than half of your immune system is centralized to your digestive tract?    Since proper digestion has a whole lot to do with immune function, it’s vital to correct any digestive problems that may be going on.  Hormonal balance, particularly adrenal function, is another important area to look into when dealing with allergies.  If you or your loved ones suffer with seasonal allergies, ask your naturopath how you can get them under control and maybe even prevent them from happening next season. 

Dr. Shana McQueen

Living Healthier and Longer

 Ninety percent of all chronic diseases, such as cardiovascular disease, diabetes, dementia, and high blood pressure, are directly related to our environment including what we eat, chemicals we are exposed to, pollution, stress, and exercise. Most Covid 19 patient deaths are among individuals with chronic disease.

New research from the CDC states that forty percent of children today have a chronic disease such as heart disease, diabetes, obesity, high cholesterol, and high blood pressure. Our children's overall health is at risk of a shorter life span. What we keep learning from this virus is that we need to start taking care of our overall health.  

Our immune system is directly affected by our environment. Therefore, we need to decrease our exposure to environmental toxins, eat healthy organic foods, exercise, and reduce our stress. Our immune system protects us from disease and infections. So what can we do to protect our immune system on a daily basis?  What is the best diet for overall health?

Diet 
Better health starts with a good diet; eating at least 5 to 12 organic veggies a day. The best diet for optimal health is a low-fat and low-carbohydrate diet such as the Mediterranean diet. Researchers from Norway found that a 20-year-old man in the U.S. could extend his life up to 13 years, and a 20-year old woman by 11 years by eating a diet of plant-based foods (legumes), whole grains, and nuts, and less red and processed meat. Fish is also included on the healthful list, whereas sugar-sweetened beverages (sodas) and foods based on refined [white] grains, such as white bread, are among those to be avoided. A 60-year-old could still increase life expectancy by 8 years for women and 9 years for men, and even an 80-year-old female could gain more than three years with healthier food choices. This diet uses organic extra virgin olive oil, cold water seafood, and many veggies. Please note that a lot of the olive oils in the grocery stores may say extra virgin olive oil but they are not.  Like veggies, I recommend organic olive oils.  Olive oil should be used within 6 months of manufacturing since it can go rancid easily.  Also, never use olive oil on high heat. It should only be used at room temperature or for sautéing. Good oils to use for high heat cooking include avocado or coconut oil. There are a lot of good recipes online.

Foods that have been shown to increase longevity are high in fisetin and flavonoids. These foods include apples, grapes, strawberries, kale, cucumber, onion, persimmon, mangos, tomatoes, nuts, and wine. Fisetin has been shown to lower inflammation, lower blood sugar, have antitumor effects, and prevent neurological disorders such as Alzheimer’s, Parkinson’s, ALS, Huntington's disease, strokes, and traumatic brain injury. Fisetin works by inhibiting cellular pathways that affect aging so it has an antiaging effect.  



Antioxidants
A good multiple vitamin that is high in antioxidants that protects our immune system, such as Vit A, E, C, D, and Selenium, is recommended.  Studies have shown that people who take good multiple vitamins were less likely to get severe effects of Covid 19. Antioxidants protect our immune system from free radicals which are precursors to cancer. My Optimal Health multiple that I formulated 22 years ago contains all the recommended antioxidants.

Exercise
Exercise is very important for our immune system and increases longevity. Studies show that the leaner your muscle mass the longer your life expectancy. This is why exercise is very important. We start losing our muscle mass at thirty years old. Therefore, starting some type of weightlifting program three times a week for 15 to 20 mins will help you maintain and gain muscle mass. The more visceral adipose fat one has the lower your life span. Obesity has been associated with a shorter life span and an increased risk for chronic disease and Covid. Studies show that one hour of exercise five times a week is recommended to prevent chronic disease. Here is a link to five exercises that will increase lean muscle mass and make you look younger.  A new study on dementia and Alzheimer’s shows that older adults who are physically active have a lower risk for memory loss. 

Inflammation
Inflammation is the other marker that predicts longevity. Inflammation causes physical swelling, redness, increase mucous, and pain. Recommended lab tests to check for inflammation include CRP, homocysteine, and SED rate. Inflammation can be caused by poor diet and lifestyle, environmental toxins, mental and emotional health, and genetics. Ongoing inflammation can cause cancer, heart disease, arthritis, etc. Inflammation is a sign that you need to deal with your health issues. Most diseases cause inflammation. Reducing inflammation will increase longevity.

Genetics
Our genes make us susceptible to diseases. However, just because your parents had colon cancer or high cholesterol does not mean you're going to get these diseases. There is a lot you can do to lower your susceptibility to diseases that run in your family. For instance, colon cancer runs in my family and increases my risk. My family ate a lot of meat and potatoes growing up in Chicago. At my last colonoscopy, I had no polyps because I changed my diet to pescatarian (fish & plant-based) 40 years ago. Studies show that we can change our genetic predisposition through diet and lifestyle. Many patients tell me that they have high cholesterol because it is genetic and their parents have high cholesterol. I tell these patients they have high cholesterol because they eat like the rest of their family. When these patients change their diet and exercise their cholesterol goes down. So, we have more control over our genetic predisposition than we think.

Lifestyle
Simple lifestyle changes can make such a powerful difference. It's because they affect so many different parts of our underlying biological mechanisms that affect our underlying health -- chronic inflammation, oxidative stress, changes in immune function, with the microbiome and telomeres and gene expression, angiogenesis, etc. There are literally hundreds of thousands of protective substances in fruits and vegetables such as phytochemicals, bioflavonoids, carotenoids, retinols, isoflavones, genistein, and lycopene that have anti-cancer, anti-heart disease, and anti-aging properties. You can eat a very healthy plant-based diet for less than it costs to eat meat, especially now with inflation and the price of meat is soaring. Natural plant-based foods can also be delicious and nutritious. I am not recommending a lot of these meatless burgers which are not made from natural sources. Many of these meatless products are processed foods, contain chemicals that are not natural.  

Self Care Tips For the Coronavirus

This is a good time to start taking care of yourself.

What people should do right now for the coronavirus? We know the coronavirus cannot survive bleach, alcohol and hydrogen peroxide. I recommend everyone do a hydrogen peroxide and water 50/50 gargle daily as prevention.  Supplements and herbs that have been studied to support the immune system with this type of virus and can be helpful include:

·         Vit C 3,000 mg/d

·         Vitamin D 5,000 IU/d If you have never had your Vit D checked this should be done because you may need more.

·         Zinc 30-50 mg a day

·         I like my Optimal Health Multiple with all the antioxidants Vit A, C, E, D, Selenium and zinc for immune support. Nine out of ten people today have a nutritional deficiency.  Vitamin from blog http://riverwalknaturalhealth.blogspot.com/2016/07/whats-in-drwianceks-multiple-vitamin.html

·         Organic Elderberry syrup 1tsp kids or 1 tbsp adults daily.  Studies show it is very effective for the flu.

·         My cold, flu & sinus tea or anti-viral tea 2-4 cups a day.

·         Mushroom Blends (Turkey Tail, Reishi, Maitake, Shitake, Chaga)

·         Soups miso, chicken, veggie or bone broth and Organic mushroom with garlic & ginger.

·         Green tea daily

·         It is important to destress with yoga, Epsom salt baths, meditation and deep breathing. 

·         Immune boosting foods organic greens, organic mushrooms, berries, nuts and seeds.

·         Exercise 1 hr 5 x a wk 

·         Sleep 8 hrs a day

If you have not seen my last newsletter on the importance of the immune system in fighting disease, see https://riverwalknaturalhealth.blogspot.com/search?q=immune.

Spring is upon us so this is a great time to do a spring detox.  Check out if you would benefit from a spring detox https://riverwalknaturalhealth.blogspot.com/2016/03/why-do-spring-detox.html.

 It is about taking charge of your health and this too will pass.

Recipes to support the immune system: htttps://riverwalknaturalhealth.blogspot.com/2019/05/mediterranean-quinoa.html

https://riverwalknaturalhealth.blogspot.com/2019/05/beet-carpaccio-with-dark-greens-salad.html

https://riverwalknaturalhealth.blogspot.com/2019/05/mediterranean-red-lentil-soup-with-herbs.html

https://riverwalknaturalhealth.blogspot.com/2018/08/smoky-or-curry-cauliflower.html