• Motivate Fitness

Boost Your Immune



Since we are constantly getting bombarded with more and more negative stories surrounding the coronavirus to which the media isn't helping, we figured it was time for some positive information that can actually do us some good rather than create more panic, hysteria and most damaging, adding more stress to our already overstressed lives.


There is no doubt about it, stress impairs our immune system. When our body is under stress, cortisol levels can increase dramatically, and when we have chronic stress, these high cortisol levels can become dangerous. When cortisol levels are high, it can suppress our immune function which lowers the body's defense against not just cold and flu but any infections. When our immunity weakens we become more vulnerable to illness. (New strains of a virus or bacteria may be more dangerous as our immune systems don't yet recognize them, including some viruses and drug-resistant bacteria.) Sound familiar?


This is why the best recommendation to protect ourselves against what is happening today is to have a great immune system. So here are some of my thoughts on what we can do to protect ourselves:


First, stop listening to the news/negative information. Stay informed but don't buy into the hysteria. Stress = suppressed immune system. We will get through this if we use common sense and follow the CDC guidelines. (Wash you damn hands and don't pick your nose!)

Increase Your Vitamin D Intake - research has shown positive effects on the immune system with increased vitamin D level however, it's harder to get the required amounts in the winter as sun exposure is actually the most important source. So take a break from all the noise and go out for a long walk and enjoy the sun. It will do you good! Aim for about 15 minutes of mid-day sun exposure at least twice per week.


Foods that provide vitamin D include:

  • Beef liver

  • Cereal, fortified with 10% of the daily value of vitamin D

  • Cod liver oil

  • Egg yolk.

  • Milk, fortified

  • Orange juice, fortified

  • Salmon 3 ounces

  • Sardines

  • Swiss cheese

  • Swordfish

  • Tuna

  • Yogurt, fortified with 20% of the daily value of vitamin D

Eat your fruits and veggies - this will boost your vitamin C levels as well as carotenoids, antioxidants and other phytonutrients all incredibly important for a strong immune system.

Exercise Daily- it will reduce your stress levels and it's a great way to keep your immune system healthy.


Keep your mind healthy - Positive thoughts breed positive outcomes whereas negative thoughts breed negative outcomes. Keep your mind healthy! Meditation will help and if you don't know how simply sit in a quiet area and focus on deep breathing and try to clear your mind for 15-20 minutes daily.


Take a quality multi-vitamin with a focus on vitamin A, B and zinc - We personally use a product that is a liquid vitamin called Body Balance by Lifeforce international.


"My whole family uses it and I swear by it. It's the only one that I would recommend. You can check it out here Body Balance" ~Bill Tokmajian, Motivate Fitness Owner.


We hope you find these tips helpful and please try to remain calm as we will get through this. As we have said before, it is for reasons such as this that we chose to take control of our health and wellness. Don't stop now!


For more information on how you can improve your health and wellness, contact us at motivatefitnesspa@gmail.com.


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