The goal of this post is to shorten and summarize the recommendations made in my much more in-depth post on prevention and treatment strategies for COVID-19 into an easy to follow outline showing ways to implement these healthy habits into your daily routine. These daily habits are focused on boosting the immune system to help protect against a wide range of viral illnesses, not just COVID-19. To see the research and reasoning on the recommendations as well as other important considerations for the protocol, I recommend also checking out the original post.
Disclosures and Disclaimers:
I am not a medical professional or expert, and anything I convey here should not be construed as medical advice. Nothing I present has been evaluated by the FDA or any national or worldwide health organization and is not intended to diagnose, treat, prevent, or cure any disease. You can read the full blog disclaimer here as well as the full list of disclosures on the original post.
This post contains Amazon affiliate links. To read my full affiliate disclosure, click here. Unlike the original post where I purposefully did not link to any specific supplements or brands, I decided to provide links in this post as I received feedback that it would make it easier for people to get started. Every product I link to is based on what I would purchase; however, feel free to pick the supplement brands in each category that you think would work best for you.
Get outside around noon (11 am-2 pm) when the sun is at the highest point of the sky, and its UVB rays needed to make Vitamin D are most intense! As a bonus do a grounding practice at the same time by walking barefoot, sitting directly on the grass or a large rock while soaking in the vitamin D. If your schedule allows aim for weekly forest bathing which is just the act of walking in areas surrounded by trees as the immune-boosting benefits of doing this simple practice have been shown to last over a week.
Even if you are taking a Vitamin D supplement, getting the active form of Vitamin D, which is provided by the sun whenever possible, is still essential. To obtain Vitamin D from the sun, aim to get 10-30 minutes of direct sunlight on exposed skin without sunblock (think arms and legs vs. face and neck which should always have a safe form of sunblock applied to them before exposure). Getting sun exposure can be done daily or just a few times a week. Keep in mind, the darker the skin tone, the more time in the sun is needed as melanin is a natural sunblock. As referenced in my full blog post, age also plays a crucial role in how quickly Vitamin D can be absorbed from the sun. In many parts of the world, obtaining adequate levels of vitamin D from the UVB rays of the sun is only possible between April-September, which is why supplementation can be crucial in the winter months.
Have a healthy, nutrient-dense meal with a healthy form of fat to increase nutrient absorption. With dinner, take 1,000 mg of vitamin C, 30-40 mg of zinc, and 500 mg of quercetin. Other supplements to take at dinner if you have a known or suspected deficiency is vitamin D3 (preferably with K2) and 100-200 mcg of selenium (or eat a brazil nut).
Getting a good night’s sleep is crucial for obtaining a strong immune system. To help both induce sleep as well as provide additional immune-boosting benefits, take 200-400 mg of magnesium and consider taking up to 3 mg of melatonin as well.
With these habits, I am listing here that you do not need to implement everything all at once, especially when it comes to taking supplements. I recommend starting slow and seeing how your body adapts before adding additional recommendations.
To see the comprehensive research and reasoning behind recommending this protocol to help protect you and your loved ones from COVID-19 as well as flu and other viral infections, please read the original post. The original post also goes into more detail on how to adjust the protocol if you catch COVID-19 and additional considerations for each recommendation.