Woman standing on a beach at dusk with arms stretched out, looking upward; featured image for Walk In GYN's blog post 'Immunity Booster and Stress Buster Checklist'

Introduction

Immunity Booster and Stress Buster Checklist

You asked, we answered. Many of you have asked us for immunity boosting tips, so here we are! Here is your daily immunity booster and stress buster check list. Stay safe, prepared and ready!

Immunity Booster and Stress Buster Checklist

You asked, we answered. Many of you have asked us for immunity boosting tips, so here we are 🙂

IMMUNITY BOOSTER AND STRESS BUSTER – Checklist

Daily supplements for general immunity.

Morning – With Breakfast

  1. Vitamin D – 4000 IU – One capsule daily.
  2. Zinc – 50mg – 1 tablet daily.
  3. Folate and B-complex – 1 capsule daily
  4. Vitamin C – 1000mg – 1 capsule daily (do not take if you have a gastric ulcer or severe GERD).
  5. Coenzyme Q 10- 200mg – 1 capsule daily
  6. Probiotic- 10 billion units – 1 capsule daily.

Evening – With Dinner

  1. Daily Multivitamin – 1 tablet daily.
  2. Omega – 3 or Krill oil or Flax seed oil – 1000mg – 1 capsule daily.
  3. Probiotic + Prebiotic – 10 billion unit – 1 capsule daily.
  4. Colostrum – 1 capsule daily.
  5. Adreset/ Cortisol manager/ Adrenogen – 1 capsule daily.
  6. Magnesium Glycinate – 200mg bedtime.
  7. Valerian root with or without Melatonin – 1 hr before bedtime (if unable to sleep, stressed or you are a shift worker).

Diet

  1. Do not skip meals.
  2. If doing intermittent fasting, make sure you get your complete nutrition in the 6-hour window.
  3. Focus on high protein diet.
  4. 2 whole eggs daily.
  5. 1 serving of fish 3 times a week.
  6. If following a keto diet, try to ensure clean and organic meat or poultry.
  7. Avoid processed foods such a bread/ pasta/ chips/ snacks – Take a cheat day once a week.
  8. Avoid all sodas and sugary drinks.
  9. One bowl of green and colorful vegetables in any form daily– Spinach/ broccoli/ green beans/ cabbage/ green and yellow peppers/ tomatoes. Cucumber. Beware of sugar in all those berries you add in your smoothie.
  10. One cup of green tea daily.

Lifestyle tips

Every morning

  • When you wake up, think of one goal that you will accomplish that day – Can be as simple as, “ I will smile at everyone I see today (even if it’s under a mask:)
  • 5 toe-touches and 10 jumping jacks to get that blood flowing.

 Mid-day: Take 1 min for yourself (set an alarm).

  • Stop
  • Breath (take 5 slow deep breaths, in through your nose, out through your mouth).
  • Think (of how awesome you are).

Bedtime

  • Write down “ONE” happy or positive moment of the day (example, your coffee was just the right temperature today).
  • Sleep thinking of your favorite happy things.

 

Try to get 8 hours of sleep daily.

Do not forget to drink your water – minimum 10 glasses of plain water.

No more than 2-3 cups of coffee or tea.

30 min of brisk walking/ running or cardio exercise 3 times a week.

Strength training or body weight training 2 times a week.

 

Be safe, Be ready and Be strong

Dr. Adeeti Gupta