Stay Well Tips for the Fall and Winter Season

1. Avoid refined sugar, your white blood cells, your army will be immobile and unable to
defend against viruses/bacteria for up to 5 hours after you have sugar. If a large mocha
starts the day, Coca Cola at lunch, cookie or candy bar in the afternoon and wine at dinner
with or without dessert, you have had no immune protection all day.
https://www.cnet.com/health/nutrition/sugar-can-lower-your-immune-system/; we see
Those who are prediabetic or diabetic are more likely to have infections ranging from
frequent viruses, UTIs and skin issues. Sugar also causes inflammation.
2. Contact us for a Vitamin D3 level. We can give you a shot weekly to get your levels up
quickly. Our optimal Vit D3 levels are 60-80. Low vitamin D3 contributes to poor immunity,
erectile dysfunction, immune dysfunction, hormonal imbalances, bone and joint pain,
poor sleep, fatigue and depression and/or anxiety. It is vital to check levels, unlike B
vitamins that are water soluble and your body will excrete excess B vitamins. Vitamin D
and vitamin A/E and K2 are fat soluble and too much is not a good thing. Excess Vitamin
D, hypervitaminosis can cause: nausea, vomiting, constipation, diarrhea, or poor
appetite. When Vit D is out of balance, calcium can also get out of balance and
high levels of calcium can have the following symptoms: digestive distress, such
as vomiting, nausea, constipation, and stomach pain, fatigue, dizziness,
hallucinations, confusion, loss of appetite, excessive urination, kidney
stones, kidney injury, and even kidney failure, high blood pressure and heart
abnormalities, and/or dehydration. https://www.healthline.com/nutrition/vitamin-d-
side-effects#signs-and-symptoms
3. Sleep—ensure you are getting good sleep. Nothing in your body will do well or function
at optimal levels if you are not getting rest. Review sleep hygiene guidelines at:
https://www.sleepfoundation.org/sleep-hygiene; If you still cannot sleep contact our
office, we have natural ways to help with sleep. Avoid caffeine after 1pm as the half life
can occur at 10pm especially as we get older. We have a great melatonin spray that you
can use at bedtime and if you wake up in the middle of the night.
4. If you start to get a sniffle or scratchy throat, consider making this antiviral and
antibacterial tea.
-take 2 garlic cloves, peel and mince them, let them sit for 10 minutes
-use a zester or planer to grate organic ginger that has been peeled until you get
1 tsp to 1TBSP and put into a mug.
-add hot water, add garlic and juice of ½ lemon, with honey to taste, drink as
often as needed

5. Exercise is an immune booster in addition to being a mood lifter. Find a way to stay
active doing things you like and will be consistent with. As you age, keep your muscle
mass. Frailty is a predictor of injury and mortality. Strength training is necessary especially
for women. Women lose up to 10% of muscle mass for every decade as they age.
6. Supplement for Enhancing Immunity—Vitamin C, zinc (take with food, can cause nausea)
keep doses less than 50mg/day, Elderberry can help. Probiotics to support gut health.
Contact the office if you want micronutrient testing to see where you are deficient.
7. Maintain hydration every day. Start your day with 8-16oz of water with a few pinches of
pink salt to help get hydration into your cells and reduce urination during the day. Every cup
of caffeine containing beverages can cause diuresis, water loss will require that you drink 2
cups of water to make up the difference.
​Disclaimer: the information provided on the site is for educational purposes only and does not substitute for professional medical advice