Quick Tips to Boost Your Immune System

Health and wellness March 17, 2020 By Barbara Carnahan

No matter what's happening in life, it's always important that we take care of ourselves. Here are a few quick tips to help boost your immune system:

  1. Get 7-8 hours of sleep. Sleep deprivation increases the hormone cortisol. Prolonged elevation suppresses the immune system. Start lowering lights & creating a calm environment 90 minutes before you want to be asleep.
  2. Move your body 30 minutes. Try an at-home workout with the FitOn app (free) or the Nike Training App (free). If you haven’t worked out in a while, no sweat—they have short 10-15-minute workouts. YOU ARE SO CAPABLE & WORTH THE WORK!
  3. Breathe, meditate, do whatever you can to feel more connected to God & less stressed. Stress also raises your cortisol levels. I love the Churchome app – it’s free & there’s a 5-8 minute prayer meditation daily. I listen to it on the way to work!
  4. Amp up your healthy food intake! Specifically:
    1. Vitamin C: Oranges, Colored Peppers, Strawberries, Broccoli, Brussel Sprouts, Kale, Kiwi & Lemons, Berries, etc. If you prefer to supplement, Viva Naturals & NOW foods are both credible brands. For kids, I recommend Nordic Naturals Vitamin C gummies. 
    2. Vitamin D: 20 minutes outside in the sunshine (if it’s out!) & add in these foods: Salmon, Egg Yolks, Mushrooms, Canned Tuna, etc. If you prefer to supplement, Viva Naturals & NOW Foods are credible brands. For kids, I recommend Garden of Life Vitamin D3.

There is so much other goodness that you can add in like zinc, garlic, organic elderberry, echinacea, the list goes on. (Remember: there’s no magic supplement!) The best thing you can do is sleep 7-8 hours, move your body, de-stress, eat ALL the veggies and you’ll boost your immune system, while simultaneously gaining ENERGY & feeling more like YOU! You’re worth it.

Stay Healthy!

By Barbara Carnahan

Director of Wellness, First United Bank - McKinney

Barbara is a passionate health & wellness professional with a background in corporate wellness, coaching, personal training & nutrition consulting. She received her Bachelor’s degree from the University of Nebraska at Kearney & holds certifications from the National Academy of Sports Medicine, the National Personal Training Institute & Faster Way to Fat Loss. Her specialty is making healthy living easy for everyone. Barbara resides in McKinney, TX with her husband & three daughters.