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IMMUNITY BOOSTER AND STRESS BUSTER – Checklist

Daily supplements for general immunity.

Morning – With Breakfast

  1. Vitamin D – 4000 IU – One capsule daily.
  2. Zinc – 50mg – 1 tablet daily.
  3. Folate and B-complex – 1 capsule daily
  4. Vitamin C – 1000mg – 1 capsule daily (do not take if you have a gastric ulcer or severe GERD).
  5. Coenzyme Q 10- 200mg – 1 capsule daily
  6. Probiotic- 10 billion units – 1 capsule daily.

Evening – With Dinner

  1. Daily Multivitamin – 1 tablet daily.
  2. Omega – 3 or Krill oil or Flax seed oil – 1000mg – 1 capsule daily.
  3. Probiotic + Prebiotic – 10 billion unit – 1 capsule daily.
  4. Colostrum – 1 capsule daily.
  5. Adreset/ Cortisol manager/ Adrenogen – 1 capsule daily.
  6. Magnesium Glycinate – 200mg bedtime.
  7. Valerian root with or without Melatonin – 1 hr before bedtime (if unable to sleep, stressed or you are a shift worker).

Diet

  1. Do not skip meals.
  2. If doing intermittent fasting, make sure you get your complete nutrition in the 6-hour window.
  3. Focus on high protein diet.
  4. 2 whole eggs daily.
  5. 1 serving of fish 3 times a week.
  6. If following a keto diet, try to ensure clean and organic meat or poultry.
  7. Avoid processed foods such a bread/ pasta/ chips/ snacks – Take a cheat day once a week.
  8. Avoid all sodas and sugary drinks.
  9. One bowl of green and colorful vegetables in any form daily– Spinach/ broccoli/ green beans/ cabbage/ green and yellow peppers/ tomatoes. Cucumber. Beware of sugar in all those berries you add in your smoothie.
  10. One cup of green tea daily.

Lifestyle tips

Every morning

  • When you wake up, think of one goal that you will accomplish that day – Can be as simple as, β€œ I will smile at everyone I see today (even if it’s under a mask:)
  • 5 toe-touches and 10 jumping jacks to get that blood flowing.

Β Mid-day: Take 1 min for yourself (set an alarm).

  • Stop
  • Breath (take 5 slow deep breaths, in through your nose, out through your mouth).
  • Think (of how awesome you are).

Bedtime

  • Write down “ONE” happy or positive moment of the day (example, your coffee was just the right temperature today).
  • Sleep thinking of your favorite happy things.

 

Try to get 8 hours of sleep daily.

Do not forget to drink your water – minimum 10 glasses of plain water.

No more than 2-3 cups of coffee or tea.

30 min of brisk walking/ running or cardio exercise 3 times a week.

Strength training or body weight training 2 times a week.

Β 

Be safe, Be ready and Be strong

Dr. Adeeti Gupta

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