Immune Support

1. Nutrition

• Eat 5+ servings of vegetables and fruits daily, emphasizing leafy greens, berries, citrus, and cruciferous vegetables.
• Include protein with each meal: eggs, fish, poultry, beans, lentils, or nuts and seeds.
• Prioritize whole foods rich in zinc, selenium, iron, vitamins A, C, D, and E.
• Limit ultra-processed foods, excessive added sugars, and alcohol.
• Avoid restrictive diets that may lead to nutrient deficiencies.

2. Hydration

• Drink water regularly throughout the day; adjust intake for activity, climate, and individual medical needs.
• Include soups, broths, or warm fluids when feeling unwell.

3. Sleep & Recovery

• Aim for 7–9 hours of sleep nightly for most adults.
• Maintain consistent sleep and wake times.
• Reduce bright screens and caffeine close to bedtime.
• Increase rest during illness; avoid strenuous activity when feverish or significantly fatigued.

4. Physical Activity

• Work toward 150 minutes of moderate aerobic activity weekly, as tolerated.
• Add strength training at least 2 days per week.
• Include daily movement, stretching, or walking.
• Avoid intense exercise during fever or systemic illness.

5. Stress Management

• Practice 5–10 minutes of daily breathing exercises, meditation, prayer, or mindfulness.
• Schedule restorative activities and time outdoors.
• Maintain healthy social connections and boundaries.

6. Infection Prevention

• Wash hands regularly with soap and water.
• Improve indoor ventilation and avoid close contact with sick individuals when possible.
• Avoid smoking and vaping.

7. Sunlight & Nutrient Status

• Enjoy outdoor activity while using appropriate sun protection.

8. When Under the Weather

• Prioritize sleep, fluids, and nourishing foods as tolerated.
• Monitor symptoms and temperature when appropriate.
• Consider COVID-19 or influenza testing based on symptoms, exposure, and risk.
• Seek urgent care for difficulty breathing, chest pain, confusion, severe dehydration, or rapidly worsening symptoms.