Immunity guide

Let’s rev up your immune system to combat the winter germs!

The weather is changing, school and activities are in full force, and runny noses + coughs are in the upswing. Let’s chat about simple ways we can support our immune health plus supplements to help “supplement” a healthy lifestyle.

First and foremost – a HEALTHY DIET and QUALITY SLEEP are the simplest ways to help jumpstart your immunity.

A whole foods based diet that’s rich in quality proteins, packed with vitamins and minerals and staying hydrated is key to building your immune system. Loading up on Zinc, Vitamin C & Vitamin D rich foods is a great place to focus on.

Zinc rich foods: shellfish (oysters are huge!), red meat, poultry, legumes

Vitamin C rich foods: citrus fruits, bell peppers and tomatoes

Vitamin D rich foods: Fatty fish, cod liver oil, sardines, canned tuna, egg yolk & mushrooms.

Now we move onto sleep…

I say it often, but maybe not enough: WE NEED QUALITY SLEEP. It’s when our bodies detox and repair. If we are always tired due to lack of sleep, our immune system will weaken as it’s utilizing energy to stay awake doing xyz vs using that energy towards building our immune system (digesting, detoxing and replenishing).

The Sun. One of my favorite things! If you live in an area with harsh winters, chances are you are not spending much time outside. The lack of sunlight and more time spent indoors is a recipe for viruses to take hold on our bodies. Getting sunlight is also crucial in the production of melatonin. Aim to get your eyes in the sun a few minutes a day, even when it’s cold! The sun is still the top source of Vitamin D, so naturally less time in the sun will cause a decrease in our Vitamin D levels (foods do not offer a great amount of this vitamin so the sun is crucial for our bodies to get the active form). Luckily, we have supplements that can support us here.

Seems simple, yeah?

There’s more. Did you know that up to 80% of our immune cells live in our gut? If you suffer from gut dysbiosis, or an unbalanced microbiome, you will have a weakened immune response to pathogens. Having a healthy gut will result in better immunity response to invaders. Removing parasites, bad bacteria, candida or fungus overgrowth is vital to a healthy immune system. I work on that with my 1:1 clients, so if this interests you, please reach out! But in the mean time a few basic supplements can really help rev up your immune system this season! A combo of antioxidant rich supplements, gut supports & binders are a great baseline to get started!

Let’s dive in:

I tried to make this as simple as possible for you all. Below I will list the link, codes if needed, and products I recommend to help boost your immune system. You do not need ALL of them, read through and chose what you think fits your lifestyle, budget and needs. If you have any questions or help picking products, please email me at hello@thewellnesszena.com

Doctor’s Supplement Store:

To register for an account to my online dispensary, please use this info

Use link: www.DSSOrders.com/TheWellnessZena

Use registration code: SS4031

Use discount code: “welcome”

Then navigate to EZKits under my store name, and you will see two options

1. Immunity Protocol

2. I’m sick, now what?

I have included both proactive and reactive items – these are all supplements that will help mto boost your immune system, as well as great things to have on hand for when you or your kiddos get sick. Any questions – just ask!

BodyBio immunity favorites:

Use link: https://bodybio.com/?ref=thewellnesszena

Discount code “THEWELLNESSZENA”

Liposomal Vitamin C
Balance Oil
Butyrate: Calcium Magnesium (offers potential calming benefits) OR Sodium

(PICK ONLY 1 BUTYRATE, ONLY MINOR DIFFERENCES AND NO CHANGE IN OUTCOME).

Calm – because a healthy stress response is crucial!

Organifi:

Green Juice

Beekeeprs Naturals:

Genexa:

Clean brand for when you need an active ingredient (dye free/natural)

Elderberry:

Organic dried elderberries
Recipe on my instagram or www.themodernzena.com

Just Thrive Probiotic

Spore based, research backed probiotic to fuel your gut!
Use code “THEWELLNESSZENA” for 15% off your order!

Honorable Mention

Hydrate, hydrate hydrate!
Bone broth soups
Warming teas (chamomile, turmeric, ginger)
Decrease alcohol intake
Coconut, lemon and ginger shots - on my Instagram!

This post is meant to help set you up for success to combat winter bugs. It’s not meant to overwhelm you! Please let me know if you need help, or have any questions at hello@thewellnesszena.com. As always, this is not medical advice and please consult with your PCP before starting any new products.