• Christine Camara

Helpful, Healthy Tips. Covid-19 and Beyond.

hints To support the immune systemBreakthrough-wellnessri.comSupport the Imune System Hello.

We are going through difficult times right now. Many of us are isolating and waiting for the news that the COVID-19 epidemic has passed. We often hear what we can’t do. Can’t go to the park, to work, see family or friends. This leaves many feeling unsettled and afraid.

I’d like to talk about what you CAN do!

You can be more proactive with your own health and fortify your body and immune system so that should you contract the virus, you can hopefully shorten the duration and minimize the symptoms.

This means you have power now.

It is my hope that this document provides you with ideas and strategies. Should you have any questions, I’m here to help.

There is no one thing to do – understand that the immune system needs many things to fight illness and injury. Take a look and see what you can add to your diet and daily routine to support your immune system.

This is just one more way to do our part. The more of us who take steps to support our immune system and be healthier, the more we can avoid putting pressure on the overworked healthcare system. And trying new foods and activities can be fun. The foods, spices, herbs and other suggestions are not all that you can do but it’s my goal that this inspires and empowers you to take charge of your health.

Understanding a Healthy Immune System

Supporting the immune system is not about one magic cure. There is no quick fix. It’s about a comprehensive strategy to provide your body with what it needs to function at its best.

Poor diet, stress, lack of sleep and too little exercise all have an effect and can lower the body’s ability to fight infections and viruses. Addressing these can be a huge boost for your immune system. There are many options listed. Don’t be overwhelmed. Start with simple suggestions you can implement, then add what you can to build a more complete strategy. It’s not about being perfect. It’s about adding more to your “positive column” and crowding out those things in the “negative column”.


Inflammation, either localized or throughout the body, is a tool your immune system uses to fight anything it sees as harmful to you. This is a good thing. It becomes problematic, however, when we have chronic inflammation. This is when we see things like allergies, autoimmune issues and what I call“pain from nowhere” - pain or dysfunction with no obvious irritating factor or injury .

Many people are chronically inflamed. Should they contract a virus or bacterial infection, even more inflammation is going to occur, increasing the risk of a serious outcome. Combating chronic inflammation is a multi tiered approach.

What Can You Do to Support Your Immune System?

Eat a balanced diet to support the immune system and help lower inflammation.

Don’t worry about having a perfect diet. That’s amazingly stressful. Just add more positive foods and reduce inflammatory foods. Remember two key components: Food is fuel and not all calories are created equal.

Food provides information to your cells to aid in carrying out bodily functions. Many man- made, processed foods are not usable by the body. Not only do these get stored as fat, they stress our system and create inflammation. Some foods are easily recognized as highly processed ( chips, French fries, fried foods), some are not so obvious. Things like deli meat, power bars, processed breads and many yogurts are also highly processed and inflammatory.

An easy step to take is to crowd out inflammatory, processed foods with fresh veggies, grass fed beef, lean proteins, legumes - things that grow in nature. When adding more nutrient rich veggies, aim for a lot of variety or color on your plate. Choosing organic when possible lowers exposure to toxic chemicals and helps to lower inflammation taking pressure off the immune system.

Some foods that provide important nutrients include: ✓  Essential Fatty Acids: chia, flax, cold-water fish such as salmon, eggs, raw nuts, seeds ✓  Vitamin A-Rich Foods: butter, sweet potatoes, carrots, squash, green leafy vegetables ✓  Vitamin C–Rich Foods: Citrus, carrots, kiwi, bell peppers, tomatoes, berries, broccoli ✓  Vitamin E-Rich Foods: Olive oil, avocados, sunflower seeds, walnuts, mangos ✓  Vitamin D-Rich Foods: salmon, mushrooms ✓  Zinc-Rich Foods: Meats, lentils, vegetables, sesame seeds, nuts, legumes

Gut Health

Did you know that approximately 70 percent of your immune system is located in your gut?

Making sure the gut has good bacteria is key. Fortunately, the good bacteria, just like the immune system, love foods that are full of nutrients. That’s not a coincidence.

Here are some examples of foods that help the gut:

Probiotic and/or Fermented Foods: Contain good gut bacteria that affect the adrenals, the thyroid, the liver and how our hormones function. Foods such as: ✓  sauerkraut, kimchi, kefir, kombucha ✓  Raw honey contains 10 strain of good bacteria and has antimicrobial properties ✓  Fermented foods also contain prebiotics so win-win Amino Neurofrequency Therapy

One of my favorite tools for reducing invisible inflammation is Amino Neurofrequency Therapy (ANF). ANF is a drug free and chemical free frequency therapy. Everything in the body operates on frequency. If you have ever seen an MRI of the brain for example, those little waves are the frequency of the brain. EKG is another frequency therapy. ANF is a wearable “disc” programmed with neuro frequencies to provide balance and homeostatis to the body. Each disc is applied with a 3 M backing and activated by body heat transmitting a range of frequencies to enhance the cells own frequencies and improve the self regulating process of the body.


Exercise improves circulation and allows cells and the immune system to function better.

Yoga, Pilates or any type of exercise .

Get up frequently if you sit a lot and walk around your house.

Implement stress management techniques.

Stress is a part of life and not necessarily a bad thing. Excessive stress however, can lower our immune system and play a role in creating chronic inflammation. Finding ways to relax and calm the adrenal glands helps lower the stress hormone cortisol. Here’s some ideas:

Take regular breaks from the news or your work. Get yourself out in nature

Practice meditation or mindfulness

Listen to your favorite music, dance

Make sleep a priority.

Sleep is about more than feeling well rested. During sleep, the body is hard at work restoring and repairing. The immune system needs sleep to repair and regenerate. The average human needs 7.2 hours of uninterrupted sleep per night.

Here’s some tips: ✓  Lower stress - it can keep you awake at night. ✓  Go to bed / wake at the same time each day. ✓  Avoid caffeine or eating a large meal close to bedtime. ✓  Disconnect from electronics like computers, cell phones and TV at least an hour before bed. The blue light from these devices emit harmful radiation which damages our system. ✓  Practice deep breathing. Proper breathing is actually very hard for most of us, myself included. Practicing at night is a great way to clear your mind, calm your nervous system and benefit your immune system I hope you find this helpful. Reach out should you have any questions or if you would like to order immune boosting packages from ANF Therapy. Hope to see you soon! Medical Disclaimer All information contained in this document is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent health problems. For all serious health issues, please contact a medical practitioner. The information provided is based on the best knowledge of the author at the time of writing, and we do not assume liability for the information, be it direct or indirect, consequential, special exemplary, or other damages. In all circumstances, it is always wise to consult your physician before changing your diet, or starting any exercise or health program.

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