• Irrigate your nose, preferably with a saline/xylitol solution. While studies have not yet been published on prevention of SARS-CoV-2 , integrative physicians know that one of the MOST preventive things you can do for any viral respiratory illness is to irrigate your nasal passages with a Neti Pot using saline or Xlear® nasal rinse packets (v) at the end of every day and after any potential exposure (work, school, playgroups, plane travel, etc.). One study found that people who did preventive daily nasal irrigation had significantly fewer episodes of upper respi- ratory symptoms, shorter symptom duration, and fewer days with nasal symptoms compared to those who did not irrigate their noses daily. If you just cannot bring yourself to use a neti pot, Xlear is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties. You can also spray inside your nose and throat several times with Bio- Active Silver Hydrosol™ (Sovereign Silver or Arqentyn 23 (vi)) or an herbal tincture of propolis to kill any virus that you picked up while outside. If you are going out several times, do this after your last trip outside your home. You cannot overdo it and will not get “addicted” to it.

Apart from regular hand washing, daily and frequent nasal irrigation is one of the MOST important things that we can do to prevent influenza and

other viral respiratory infections from taking hold. This is because after exposure, both the influenza and the

SARS-CoV-2 viruses try to invade and multiply in your nasal pas- sages for at least 1-5 days before you develop any symptoms. Nasal irrigation can wash away viral particles before they can take hold, and thereby prevent many infections from happening in the first place!

• Load up on foods and spices with antiviral properties. These include coconut oil, raw garlic, oregano, ginger, kimchi and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, and turkeytail).

• Eat more organic foods. The Environmental Working Group (aka EWG)(vii) just released their most recent copy of the Dirty Dozen (viii) and Clean 15 (ix) vegetables and fruits. The Dirty Dozen have the highest amounts and types of chemical toxins. Choose to eat organic versions of these, which still may be con- taminated but in much lower amounts. The Clean 15 have the least toxins. If buying organic vegetables is too taxing on your wallet right now, just eat from the Clean 15 list. Or the 20-plus other fruits and vegetables listed between the Dirty Dozen and the Clean 15 (x). They do not have to be organic. If you just can- not resist the toxic strawberries or toxic kale, don't lose sleep over it; worry just compounds the damage. Simply do the best you can.

• Eat lots of colorful fruits and vegetables—the freshest, most colorful ones you can afford. They are full of antioxidants which will destroy the free radicals that weaken our immune systems and are responsible for making us feel sick when we catch a bug. Each color provides different antioxidant power—so be sure to eat a rainbow every day. Two-thirds of your plate should be cov- ered with vegetables, even at breakfast!


• Stay well-hydrated. Stick to water, coconut water, herbal teas, and bone broth. What’s a good estimate for how much water you need at a minimum? Divide your body weight (in pounds) in half and drink that number in ounces! Drink clean water. Shower in it if you can! If nothing else, buy a Brita® or ZeroWater® (xi) water filter and use it. This, alone, will get many drugs, toxins and pollutants out of your water.

Remember: If you don't use a filter, YOU are the filter!

• Exercise daily. Move your body. Do a variety of types of exercise: pushups, tai chi, yoga, dance, hiking or cycling on the greenways if they are still open. Exercise strengthens your immune system.

• Drink your bone broth! Bone broth has amazing immune- supporting properties. See Amazing Bone Broth (xii) started easily making your own.

to get

• Eat fermented foods. The probiotics contained in fermented foods have tremendous immune-boosting powers. In fact, the fermented Korean cabbage, kimchi, was found to have significant effects in preventing and fighting the H1N1 influenza virus! Other examples of delicious fermented foods to try including sauerkraut, pickles, miso, kefir, and kombucha. Eat a small serv- ing daily.

• Avoid simple sugars and processed/junk food. Your blood shows lab evidence of a lowered immune system within 30 minutes of eating simple sugars (like glucose, refined sugar, and fructose), and causes a 50% reduction in your white blood cells’ abilities to kill germs! White blood cells are our “army” cells that fight off germs. This effect is most noticeable two hours after ingestion but is still present five hours later! Keeping blood sugar levels healthy has been shown to improve immune system activity. This is partly why prediabetics and diabetics are at increased risk. If one’s blood sugar goes over 200, our white cells are paralyzed and do not help fight infection!

• Get fresh air and moderate daily exercise. Moderate exercise can boost the production of macrophages, the kind of white blood cells that “eat” bacteria and viruses. However, intense exercise can temporarily decrease immune function—so don’t overdo it!

• Get adequate sleep. An increase in sleep actually increases the number of your white blood cells. On the other hand, loss of sleep even for a few hours at night, increases inflammation in our body which makes us more susceptible to catching the flu, and the corona virus, and having more severe symptoms. Turn your Wi-Fi off at night to give your brain, heart, and entire body a break from being exposed to such intense EMF. Visit Physicians for Safe Tech- nology for solid information about the dangers of EMF (xiii).

• Spend time daily in gratitude, prayer, and meditation to reduce stress. Emotional stress creates physiological stress in our bodies that lowers our immune defenses and makes us more vulnerable to illness. Stress has been shown to lower our white blood cells’ abilities to kill germs. Stress also creates more inflammation that may make us feel sicker.

• Clean and disinfect. Clean frequently touched objects and

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