Can wellness be a priority when gyms and public spaces are closed, kids are bouncing off the walls, and loneliness is built into every day?
“Now more than ever we need to take care of ourselves,” says Maria Zepeda, NBC-HwC. “The payoff is huge; we’re more prepared mentally and physically to handle stress and illness.” Julie Rowin, MD, agrees, noting, “Exercise, eating nutritious food, connecting to nature and others, enjoying time with a pet…it all contributes to a healthy immune system.”
Join us for the webinar “Wellness Now,” a Q&A presentation for myasthenia gravis patients, friends, and family. Speakers Maria Zepeda and Julie Rowin will discuss current challenges to wellness such as social isolation, why your immune system matters, and what to prioritize in your quest to stay as healthy as possible. Send your questions in advance to info@myastheniagravis.org.
8 Ways to Optimize Immune Health Naturally
Posted by myasthenia
By Julie Rowin, MD
Dr. Rowin is board certified in Neurology, Neuromuscular Medicine and Integrative Medicine. She is a member of Conquer MG’s Medical Advisory Board. This article is reprinted with her permission from her website. Click here to see other self-care blog posts.
When my patients ask me what they can do to naturally optimize their immune health, this is what I tell them:
1. Eat the Rainbow
Eat 9-12 servings of plant foods daily of all colors (purple, red, green, yellow, white, and ORANGE!). The phytonutrients/vitamins and minerals in these colors are each essential to your immune health. Particularly important for immune health are the orange colored vegetables and fruits, such as carrots, whole oranges (not juice as it has too much sugar), bell peppers, and sweet potatoes, yams and turmeric root. Make it your goal to get the full seven colors every day with a variety of foods. See this link for Rainbow Recipes to get you started.
Optimize vitamin D levels through sun exposure, eating edible wild mushrooms (mushrooms must be exposed to sunlight or UV light in order to produce nutritionally significant amounts of vit D), and/or supplement with 800-2,000IU daily of Vitamin D3). In my experience, most adults need to supplement.
3. Get Omega-3s Fatty Acids
You can do this by eating fatty fish such as wild-caught salmon, sardines, mackerel and herring three times per week. If you are not eating fish three times per week, take a clean fish oil or vegan algae omega supplement. Nordic Naturals is a good brand. If you are on blood thinning medications, talk to your doctor before starting fish oil.
Curcumin, an extract of turmeric root, is a potent anti-inflammatory agent which has anti-viral properties. Supplement with 1,000-2,000 mg in divided doses daily, particularly if you have autoimmune disease. I like to use Meriva, found in Curcumasorb by Pure Encapsulations, or curcumin with bioperine; each provide for enhanced bioavailability. Curcumin is well-tolerated, but may have anti-platelet effects, so talk to your doctor if you are on aspirin or other blood thinning medications before starting this supplement.
5. Improve Your Body’s Ability to Eliminate Toxins
Toxins inhibit the body’s natural immunity. Daily exercise, drinking plenty of water and eating sulfur containing foods like cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), eggs, and green leafy vegetables will help detoxification pathways and toxin elimination.
6. Eat Your Prebiotic and Probiotic Foods Every Day
Your gut health is a vital key to your immune health.
Supplementing with Zinc 15-30mg daily and Vitamin C 1,000mg daily may also be helpful to lessen the severity of viral infections. Remember that vitamins and supplements can help fill in gaps, but are not a replacement for a healthy diet and lifestyle.
8. Practice Active Recovery
The link between stress and immunity is strong. Resting through active means such as breathing exercises, meditation, journaling, yoga, guided imagery or visualization is probably the most important way to support a healthy immune system along with regular exercise. See Get Unstuck and my other radical self-care blog posts. Consider downloading an app like ‘Headspace’ or ‘Ten Percent Happier’ to get you started with meditation.
Remember all health plans are individualized, so speak personally with your doctor before starting any new supplements.
1:00 p.m. Opening Remarks with Julie Rowin, MD, and Maria Zepeda, Certified Health Coach
1:20 p.m. to 3:00 p.m. Breakout sessions
Vendors are added every day!
Please register by Friday, March 27. You can register by clicking the button above. Or call the office at 1-800-888-6208. Walk-ins are welcome. Your advance notice helps us plan for enough seating and food.
Directions and Parking. Elmhurst Memorial Hospital is located at 155 E. Brush Hill Drive, in Elmhurst, Illionois, just west of York Street. Brush Hill Road is the north side frontage road for Roosevelt Road (Rt. 38). Park in the GREEN parking lot, and use the EAST ENTRANCE. Walk to the elevator bank that is at the far wall opposite the East Entrance, and choose “lower level.”
By Julie Rowin, MD
