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  • Writer's pictureApril Avey Trabucco


Right now, a lot may feel out of your control, but there are many ways we can help ourselves and our loved ones to become more resistant to the impacts of the virus, and better able to withstand the stress of uncertainty and change that we’re all facing. Inflammation and immune function are at the heart of resilience. And clearing is a great way to support your overall immune function;



  • Hydrate with water, herbal tea, broths, fresh vegetable juices

  • Consider water-rich foods (soups, stews, fruits & vegetables)

  • Eat plenty of fiber

  • Consider digestive supplements

  • Consume probiotics and prebiotics (via food first)


Remove dietary inflammatory triggers. These may include:

  • Gluten

  • Dairy

  • Refined sugar

  • Alcohol

  • Processed foods

  • Plus individual food allergies, sensitivities, intolerances


  • Practice stress reducing techniques such as deep breathing, meditation, prayer, gratitude and/or visualization

  • Call a friend or loved one to stay emotionally connected

  • Get some exercise, go for a walk, spend time in nature

We often want to skip right to the agents (supplements or otherwise) that will strengthen our immune system to do its job better but, it’s important to “clear” and “calm” in addition to boosting. Remember that sometimes improvement comes naturally when we remove the distractions.

That said, there are certainly key agents that can enhance immune system support based on individual needs.


  • Targeted vitamins, minerals, and nutrients, based on needs of individual (consider vitamins D, A, C, NAC, quercetin, zinc)*

  • Eat plenty of herbs & spices! Targeted herbs and spices such as elderberry, garlic, echinacea, turmeric, astragalus, and oregano*

  • Consume diverse, nutrient-rich diet (rainbow of whole foods whenever possible)

  • Protect barrier systems (hand washing, adequate hydration, fermented foods, probiotics)

  • Hydrate sufficiently

  • Avoid inflammatory foods and personal food triggers; stabilize blood sugar

  • Avoid smoke


  • Tend to your bodily waste elimination

  • Pull that neti pot out and start irrigating

  • Clear the lungs with breathing, essential oils, humidifier and air purifier

  • Move the lymph with gentle jumping or blowing bubbles

  • Consider herbs, saunas, epsom salt baths and other gentle detox support


  • Create a sanctuary

  • Make it dark!

  • Unplug

  • Establish a bedtime (10-10:30pm)

  • Rest & digest (avoid going to bed full)


  • Vit A: Vitamin A can protect against infections, increase white blood cell production and support T-cell function. Found in fermented cod liver oil, liver, and beta carotene-rich vegetables like carrots, spinach and kohlrabi; (note: beta-carotene is not easy for some to convert to active vitamin A).

  • Vit D activated T-Cells, decreases the severity of autoimmunity and enables monocytes to kill more viruses; best sources are sunlight, liver, grass fed butter, fatty fish, egg yolks and fermented cod liver oil.

  • Vitamin C is antiviral, antibacterial, and antihista- mine, boosts antibody production, and improves antibiotic therapy; enjoy papaya, red bell pepper, strawberries, and oranges, plus superfoods like camu camu, goji berries and incan berries for a Vitamin C boost.

  • Zinc & selenium both boost immunity; favorite foods to include to amp these minerals up: liver, beef, oysters, scallops, lamb, oats, sesame seeds, pumpkin seeds and brazil nuts.

  • Herby! Turn to plant power to boost immune support: depending on ailment and inner terrain, herbal faves: elderberry, garlic, echinacea, turmeric, astragalus, goldenseal and cat’s claw.

  • Mushrooms: Best known for its cancer-fighting properties, beta-D Glucan helps modulate the immune system; found in certain mushrooms including shiitake, maitake, chaga, reishi, turkey tial. Take in tea, tincutre, powder, capsule or food.

Stephanie Dalton is a Certified Integrative Nutrition Coach (CCH, CNC, AADP). She weaves together her knowledge of functional nutrition, whole foods education, and transformational coaching to create full-spectrum healing protocols for her clients. She’s passionate about helping clients cultivate sustainable lifestyle changes that allow them to take control of their health.


Integrative Nutrition & Functional Medicine Coach CHC, CNC, AADP

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