These are strategies I have issued to my clients to build their immune system to reduce risk factors with Covid-19:

Strategies for moving forward:

• Eat wholesome fresh food that will give you the most nutritional value
• Avoid anything that increases inflammation as elevated inflammation reduces your immune function and increases your risk of getting sick. Things to avoid, or at least minimise, that can trigger inflammation:
o Process food
o Food that you are allergic or intolerant to
o Alcohol (1-2 serves per week are an ideal maximum)
o Smoking
o Medication
o Recreational drugs
o High levels of stress
o Inadequate good quality sleep
o Dehydration
o Nutrient Deficiencies
o High blood pressure

• Get regular (3-4 monthly) blood tests testing your nutrient levels on iron, vitamin D and B12. These nutrients are vital for immune function. If you are deficient (this goes for all nutrients) please supplement.

• Take a daily multi-vitamin to help keep your nutrient levels up

• Exercise regularly (3- times per week).

Exercise has a number of benefits but the most relevant at the moment is that it can help boost your immune system by increases blood flow which results in:
o Increased oxygen distribution
o Increased nutrient distribution
o Increased production of white blood cells (your immune system itself)
o Increased perspiration which results in increased detoxification
o Improved heart health which will enable to the heart to cope with the virus effects if contaminated
o Improved lung function due to improved cardio vascular function, which will help reduce symptoms and reduce mortality risk

• Use an infrared sauna, it helps reduce inflammation

• Stay hydrated. Now more than ever this is vital. Having adequate hydration (minimum of 2 litres per day) helps increase blood flow which we’ve already discussed is vital. Other benefits include but are not limited to:
o It helps reduce high blood pressure
o Increases detoxification
o Reduces inflammation

• Increase consumption of anti-inflammatory foods:
o Cinnamon – reduces inflammation and is an anti-microbial which means it helps fight off bacteria
o Tumeric – decreases inflammation
o Garlic, onion, chillies, ginger and honey are all great to fight virus and bacteria from within the body

• Supplement with herbs (can be tablet or herbal teas) that can help reduce inflammation and boost immune function such as:
o Vitamin C
o Echinacea
o Garlic and Liquorice
o Horse Radish
o Fish Oils
o Ashwaganda

• Exercise good personal hygiene and lifestyle factors:
o Wash your hands regularly
o Carry and use anti-bacterial wipes when you cannot wash your hands
o If touching public surfaces avoid touching your face, eyes, nose and mouth
o Avoid hand-to-hand contact such as handshakes, high fives and knuckles
o Keep 1.5m distance from people as much as possible
o Stay home if you are not feeling well (with any illness)
o If you experience a dry cough or fever self-quarantine for 14 days as these are the main symptoms of Covid-19 (not runny nose, sore throat or sneezing. These are cold and flu symptoms)
o Avoid large gatherings of over 500 people as per our government instructions
o Cough or sneeze into a tissue or your sleeve not into your hands
o Wash your hands before and after training sessions

• Coach Terri