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).
- 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.
- 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.