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
- Vitamin D – 4000 IU – One capsule daily.
- Zinc – 50mg – 1 tablet daily.
- Folate and B-complex – 1 capsule daily
- Vitamin C – 1000mg – 1 capsule daily (do not take if you have a gastric ulcer or severe GERD).
- Coenzyme Q 10- 200mg – 1 capsule daily
- Probiotic- 10 billion units – 1 capsule daily.
Evening – With Dinner
- Daily Multivitamin – 1 tablet daily.
- Omega – 3 or Krill oil or Flax seed oil – 1000mg – 1 capsule daily.
- Probiotic + Prebiotic – 10 billion unit – 1 capsule daily.
- Colostrum – 1 capsule daily.
- Adreset/ Cortisol manager/ Adrenogen – 1 capsule daily.
- Magnesium Glycinate – 200mg bedtime.
- Valerian root with or without Melatonin – 1 hr before bedtime (if unable to sleep, stressed or you are a shift worker).
Diet
- Do not skip meals.
- If doing intermittent fasting, make sure you get your complete nutrition in the 6-hour window.
- Focus on high protein diet.
- 2 whole eggs daily.
- 1 serving of fish 3 times a week.
- If following a keto diet, try to ensure clean and organic meat or poultry.
- Avoid processed foods such a bread/ pasta/ chips/ snacks – Take a cheat day once a week.
- Avoid all sodas and sugary drinks.
- 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.
- 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