Soap

You’ve heard this one before (well, you probably heard all of these before, but here’s a reminder).  Wash your hands.  And not just after using the bathroom or before cooking.  It’s a good habit to get into to wash your hands (and your kids’ hands) every time they walk through the door into your home.  No exceptions. From school, from playing outside, from the grocery store.  And while it may not be very “green,” it’s even a good idea to keep paper towels in the bathroom (or at least at the sinks where kids wash their hands) to dry. 

Antibacterial soaps (especially those with triclosan) are not necessary, but thorough hand washing is.  Have your kids “make lots of bubbles” or sing the ABCs before they rinse.  I make foaming hand soap for the kids’ bathroom (what kid doesn’t like foam?), have a touchless sensor soap pump at the kitchen sink (perfect for when your hands are covered in anything from raw chicken to cookie dough), and just use whatever non-antibacterial, somewhat natural, unscented hand soap is on sale at other sinks in the house.  I add whatever essential oil blend fits the season.

Sleep

Good sleep makes such a difference in not only keeping your immune system functioning well, but also in overall quality of life.  I wish I didn’t know as much as I do about not sleeping.  But I do.  I’ve worn ear plugs and an eye mask and have used white noise for as long as I can remember.  A real life Princess and the Pea.  I sleep so lightly that after sharing a bed for the last 15 years, I’m just about ready for the I Love Lucy set-up.

So what have I tried?  Everything.  A few ideas… I recently bought a Fitbit Charge HR, partly to keep track of my sleep (or lack thereof).  I love it.  Add one to your Holiday wish list to help you with your upcoming New Year’s resolutions–it may even show you that you’re not sleeping as poorly as you think you are.  While it’s tempting to pour a glass of red to wind down after work or after the kids are in bed, it will only disrupt your sleep later.  Sip a small glass of tart cherry juice or a cup of soothing herbal tea (chamomile, lemon balm, skullcap, hops, hibiscus, valerian, lavender or a blend) instead.  Soak in a warm bath with epsom salts and Sweet Dreams essential oil blend.  As for supplements, I’ve tried valerian root (I’ll warn you that it does have a bad odor) and Hyland’s Calms Forte with some luck.  Some clients have seen a difference with Luna or magnesium supplements.  [Be sure to use caution with any sleep supplement, especially those containing melatonin, and talk with your health care provider first, especially if on other medications.]  An Oxford University study showed that DHA, an omega-3 fatty acid, can improve the length and quality of kids’ sleep.

Stress Relief

(I just chuckled as I wrote that that.  I should just move on to the next topic.)  Keeping your stress level at bay can do so much–lighten your mood, improve your sleep, help your immune system do its job, and even help manage your weight.  Try meditation.  I used to practice meditation and yoga more regularly in my past, zen-filled, pre-child life.  But I just downloaded two apps to help me incorporate it into my day again: Stop, Breathe and Think and Calm.  I’m learning that every day is crazy, that to do list will always be there, and life will only get busier.  So the only choice is to make a choice to carve out the time to calm down.  (And to learn to say “no”…I’ve been getting better at that, but old habits die hard.)  

Is it your kids stressing you out?  Let them see you stop to breathe and have them join you.  Give them a little screen time, so you don’t have to resort to scream time.  Take the time to set your work space up for stress-free success, whether it’s a multi-tasking home office or a cube.  Does your commute push you over the edge?  Listen to audio books or pray.  Savor a cup of peppermint tea on your way home to reset.  Try a travel essential oil diffuser or a simple plug-in one for aromatherapy to keep you calm.  This is also a great pick-me up for your morning commute–or throughout your day–when your cuppa joe just isn’t doing the trick.

Sustenance

Stay hydrated.  I’m pretty awful at this one.  I’ve tried water tracking apps, the water log feature on my Fitbit, flavoring with berries, citrus, cucumber, mint, etc.  Apparently, I’m not alone in this challenge–there are printable water trackers, bracelets to help you keep track of your intake, stickers to put on your water bottles, digital “hydration” bottles, and other tips and tricks.  I’m a bubbles person, so it helps to get my fizz fix with a SodaStream, or sip on warm herbal teas when it’s cold out, since water just doesn’t appeal to me when I’m chilled.

Stick to an immune system-loving anti-inflammatory, plant-based diet, packed with omega-3 fatty acids and other healthy fats (olive oil, avocados, nuts and seeds), slowly digested complex carbohydrates (whole grains, lentils and beans), richly colored fruits and vegetables that are full of phytonutrients, and plant proteins.  Go for probiotic-rich foods and drinks (yogurt, kefir, kombucha, kimchi, etc.), prebiotic-packed foods (garlic, onions, artichokes), and herbs and spices galore!  Sip on black, green or white tea and red wine in moderation.  Indulge in quality dark chocolate.

Supplements

Every good dietitian will recommend that you get your nutrients from food first.  Supplements are just that–they should be used to supplement an otherwise healthy diet.  I like to see them as “filling in the gaps” of what I’m able to get from nutritious foods; to round out the days when my diet just isn’t ideal, which unfortunately, come more often than I’d like.  For example, we’ll get a quart of fresh, ripe strawberries in our produce delivery.  I’ll wash them, cut them up, and give them ALL to my kids.  Then I’ll repeat this process with most fruits and vegetables in the box only to realize later that the main source of produce I had that day was the grapes in my wine. Then there’s the fact that some nutrients really are hard to get adequate amounts of in food, even if your diet is well-balanced.  Vitamin D and the omega-3 fatty acids EPA and DHA are good examples.  So what should be in your supplement regimen to keep your immunity where it should be?

• A basic multivitamin.

• Quality fish oil as a source of omega-3s.  I’ve long recommended and now distribute Nordic Naturals.  Contact me to figure out the best one for you, or to match or beat any price you’re getting.

• A good probiotic.  I like the one Nordic Naturals recently came out with because it contains four types of bacteria + a prebiotic, is cheaper than the Culturelle I use to take (and that only had one type of bacteria), doesn’t need refrigeration (if a probiotic can’t withstand room temperature, how could it survive your 98.6 degree body?), and my whole family can take the same one (I open up the capsule and add half the powder to my kids’ food or drink).  There’s also a gummy for kids.  Message me for a sample.

• Vitamin D.  The amount depends on your blood level, but 1000-3000 IU per day is well within the safe range.  This (and the probiotic) is probably what has made the biggest difference in how often my family gets sick.  It’s a relatively cheap and easy-to-take “insurance” to add-on.  Nordic Naturals has 1000 IU gel caps, 5000 IU gel caps, a yummy 1000 IU gummy, and a 400 IU baby drop, all at affordable prices.

For more info on Nordic Naturals products I distribute (always at least 15% off + free shipping), click here.

Scents

I’ve used essential oils since the 90s, back when you could pretty much only find patchouli at your local hippy store.  But they’re everywhere now, and a treat to use throughout your day.  Infusing aromatherapy into everyday tasks makes the mundane more intentional.  But those tips are for another post.  When it comes to boosting your immune system, here are my favorites:

Optimmunity (optimize + immunity…get it?): This is my hand-blended version of doTERRA’s On Guard and Young Living’s Thieves, but with an extra immune-boosting essential oil added.  Diffuse this blend after work while you make dinner and your kids do their homework.  Add it to your hand soaps.  Spray around your home before and after guests visit.

CongestGone: For when that cold or flu manages to catch you.

Pure Home: This is my go-to for keeping our home disinfected naturally, especially after someone has been sick.  Diffuse it while you’re cleaning.  Spray it on pillows and mattresses when you strip the beds, in closets, and in cars.

Shop all Fresh Start Essentials (essential oil singles, blends and other aromatherapeutic products) here.  As with all essential oils, use caution when pregnant, if you have high blood pressure, etc.  Do not eat or drink essential oils.

Sweat

Exercise boosts your immunity, relieves your stress, helps you manage your weight, uplifts your mood, improves your sleep and even manages pain (in some cases).  (Now why aren’t I doing it more often?)  Find what you like, and who you like to do it with (and that may be no one), and stick with it.  Join a gym, subscribe to online videos, go out for a walk or run, or dance with your kids.  (And of course there’s another ‘S’ that’s been known to get the heart pumping too.)

I’m not a gym person–I used to be, but now, by the time I pack up the kids, I find that I’m sweating before I’m even out the door.  But I do miss the classes–the company, the motivation to keep me moving for a set amount of time, the music.  As a past dancer, I enjoyed doing barre back when it was called the Lotte Berk method.  After having my third baby, I decided to get certified to teach barre classes, to keep me on my toes, so to speak.  While I’m still not doing it as much as I want to be, I repurposed some space in our bonus room and set up a studio.  It’s a space that not only says “me,” but has everything I need to sneak in a quick workout.  My point is this: do whatever it is that makes exercise appealing to you–music that pumps you up, a studio with classes that you love, a great gym with awesome equipment, a motivating running partner, someone inspiring to follow on social media, even some new workout clothes.

What are your stay well tips?