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Personal Protective Nutrition (PPN)

Food and nutrients that support immune function to prevent and reverse illness and optimize efficiency

Construct a power plate

  • Fill your plate with 50% veggies, 25% entire grains, and 25% lean protein.
  • Use fresh herbs and spices (turmeric, cinnamon, cumin, and ginger).
  • Consume foods high in nutrients (leafy greens, nuts, seeds, entire grains, vegetables, veggies, fruits, low-fat dairy, seafood, lean meats, and eggs).

Go anti-inflammatory

  • Eat healthy fats (olive or avocado oil, omega-3s, nuts, and seeds).
  • Include foods abundant in antioxidants and phytonutrients.
  • Prevent foods and beverages with sugarcoated. Lessen fried or processed foods and foods with trans and saturated fat.
  • Aim for more "blood sugar-stabilizing" foods that contain protein, fiber, and/or healthy fats to minimize insulin spikes.

Consume top quality fiber and protein

  • Take in a range of veggies, vegetables (beans and peas), entire grains, and fruits for fullness.
  • Pick premium protein (lean poultry, fish, eggs, vegetables, nuts, seeds, and low-fat dairy).
  • Consume your fiber (25-- 40 g daily or at least 14 g/1,000 kcal day-to-day) from natural sources such as grains, beans, veggies, and fruits.
  • Limit usage of processed and red meats.

Protect your gut

  • Eat whole and grew grains (brown rice, couscous, and quinoa) for much better digestion.
  • Attempt prebiotic and probiotic foods such as fruits, veggies, and fermented foods (yogurt, kimchi, sauerkraut, and kefir).

Eat the rainbow and hydrate

  • Foods abundant in color have high amounts of antioxidants, so consume your berries, greens, and other vibrant foods.
  • Drink plenty of water. Divide your body weight (in pounds) by two, and aim to drink that numerous ounces of water a day.

Get the scoop on supplements

Consume genuine food initially, and constantly ask your health care supplier before taking immune-support nutrients and other supplements. Upper Limits (UL) for supplements are provided.

  • Vitamin D3: 600-- 4,000 IU daily
  • Vitamin C: 75-- 2,000 mg day-to-day (UL 2,000 mg).
  • Zinc: 8-- 30 mg daily (UL 40 mg).
  • Magnesium: 200-- 350 mg daily (UL 350 mg).
  • Omega-3 fats: 1.1-- 1.6 grams as overall omega-3s everyday (No UL, however FDA suggests approximately 2.0 grams).
  • Make certain any supplement has a USP or NSF seal of approval.

Daily activities that support immune function to prevent and reverse illness and enhance efficiency.

Get control of your thinking

  • Practice mindfulness with STOP: Stop; Take a breath. Observe your thoughts and sensations. Proceed with hope.
  • Focus your energy on what you can manage and discover to accept what you can't.
  • Search for opportunities to discover, grow, or experience something new.
  • Self-reflect. What's going well? What have you found out?
  • What can you do better?
  • Optimize your resources: Be brave enough to offer, request for, and accept help.
  • Use the energy you obtain from stress to accomplish meaningful objectives.

Find, enjoy, and spread out the good.

  • Reflect on your blessings and express appreciation:
  • Journal, practice meditation, or pray.
  • Prioritize and plan activities that bring joy or significance.
  • Share the good you find with others. Commemorate the big and little stuff. What are you taking for granted?
  • Volunteer, serve, and perform basic acts of generosity. Who can you help today?
  • Seek to understand the viewpoint of others. What might you be missing out on?
  • Build relationships and communicate freely to produce a climate of trust, cooperation, feedback, and mentorship.

Spend time in nature.

  • Take routine breaks from innovation.
  • Head outdoors for 15-- 20 minutes day-to-day to enjoy the fresh air and sunlight.
  • Be mindfully present in nature. Try hiking or nature bathing.
  • Workout, eat, or work outdoors when possible.

Get your Zzzs

  • Reset your brain with 7-- 9 hours of restorative sleep nightly.
  • Be consistent with sleep and wake times, even on weekends.
  • Use sleep trackers to examine the quantity & quality of your Zzzs.
  • See your healthcare provider if bad sleep persists.

Move more

  • Perform a minimum of 30 minutes of moderate-intensity physical activity 5-- 7 days a week.
  • Moderate-intensity exercise enhances immune function and antioxidant activity while supplying brain health and hormone-balancing advantages.
  • Include strength training at least twice weekly.
  • Track everyday resting heart rate (RHR) and heart rate irregularity (HRV) as a biomarker to decide what to do today. Increased RHR or lower HRV on rest days can be signs of overtraining.

Get in touch with others

  • Get engaged with your community. Discover a local or cause-related activity that intrigues you.
  • Build connections with individuals across different areas of your life.
  • Focus on building helpful and healthy relationships.
  • Pursue mentorship and accountability partners who encourage you to grow.
  • Share meals, strolls, and workouts with others as chances to check in.
  • Keep your connection to a greater purpose and discover others to share it with.