West Seattle’s Dr. Liz Carter graduated from Bastyr University with a doctorate in naturopathic medicine and a master’s of science in acupuncture.
During her time at Bastyr, she discovered a deep appreciation for the body’s own inner wisdom and ability to heal itself.
This core concept has guided the development of her natural health practice, New Leaf Natural Medicine, and her teaching and writing style.
She is very active on her social media accounts (seriously, follow her on Instagram - she shares so many helpful nuggets!), and I asked her to share some simple ways to stay healthy, strong, and less stressed with you.
As she says, how you take care of your body greatly impacts your immune system.
#1 - Get between 8-10 hours of sleep per night
Sleep is the main way we recover and heal. Your body undertakes a major restoration project every time you sleep.
The more time your body has to rejuvenate, the more energy your immune system can use to defend you instead of having to spend resources cleaning up inflammation, chemicals, or other irritants.
Pro-tip:
If it’s hard to fit more sleeping time into your schedule right now, consider taking short 15min rest breaks during the day. Take a walk or a nap to disconnect from stress and allow your nervous system to relax and start healing.
#2 - Stay hydrated
Shoot for at least 60oz of water per day. If you’re a larger person, go for 80-100oz.
Chronic dehydration makes it difficult for our bodies to process metabolic waste products, chemicals we’re exposed to, hormones, inflammation from food we eat, and more.
Not drinking enough water is like not taking the trash out. Things build up and get stinky and gross.
This accumulation of waste products decreases the ability of your immune system to fight off viruses and pathogens.
The second largest way we lose water is through our lungs and skin!
You might need to up your water even more if you’re in a dry environment or if you have forced air heat.
Pro-tip:
Consider getting a humidifier for the bedroom to help decrease water loss overnight or use an app to help you track your water intake.
#3 - Cut back on inflammatory food
This is a good time to reduce alcohol, sugar, and processed food.
If you know of any allergies, sensitivities, or intolerances, be strict about avoiding them.
Your immune system has to clean up all of the inflammation created by foods that don’t agree with your body.
That means it has to divide its resources and can devote less energy to fighting off a bug if you get exposed.
Pro-tip:
Removing inflammatory foods will also help to reduce your seasonal allergy symptoms! Start with one thing you’d like to reduce or remove, notice how you feel without it, and continue the process.
#4 - Get some sunshine and fresh air
Sunshine is great for mood and boosting vitamin D, both of which positively impact our immune system.
Sit on your porch or deck, in your yard, or take a walk around the neighborhood while practicing social distancing.
In Chinese medicine, your lungs are your major immune organs.
Caring for them with fresh air can help to boost their vitality.
Pro-tip:
Pears and apples are an excellent way to improve your lung health according to Chinese medicine. They increase lung health and add moisture to the lungs and throat, combating dryness.
#5 - Walk
Contracting your muscles moves your lymphatic system, which is a major part of your immune system.
When we sit most of the day, our lymphatic fluid can accumulate in our lower body.
Good ol’ walking is perfect for gently moving your lymph and improving your immune health.
Pro-tip:
Take short breaks throughout the day to walk and let your mind relax. Focus on appreciating the movement and whatever environment you are in, not the number of steps you take. If you can’t walk, do gentle squats or lunges to get your largest muscle groups working!
THANK YOU Dr. Liz, for providing such a hopeful and practical guiding light for us all during this bizarre and trying time!