Ways You Can Be Proactive, Safe And Build Your Immune System

You see long lines in the grocery stores. Shelves are empty. All the toilet paper is gone… and the disinfectant wipes are gone, too. Schools are closing down. Big annual events and celebrations are getting canceled. A ban on travel from and/or to other countries is now in place. We are being taught about “social distancing,” and encouraged not to shake hands for now.

Understandably, many people are experiencing a lot of fear and uncertainty as news of infection and death rolls in from other countries and even neighboring states, and as we begin to see the novel coronavirus, or COVID-19, have an impact on our lives. There is a lot of conflicting information out there, which adds to the confusion and anxiety afflicting so many. 

At Anchor Wellness, we believe that knowledge and action are two of the best antidotes to confusion, fear, and uncertainty. So I’m here to help clarify some important things about COVID-19, and to give you a few preventive tips – things you can do now to protect yourself and your loved ones. 

I have to say this is NOT a substitute for any of the measures recommended on the CDC or WHO websites. They still have critical recommendations that you really need to follow. This is just to educate and empower you. 

While we cannot control the external environment, we can control our internal environment. We can control how we take care of ourselves and others, and prevent catching the virus or spreading it to loved ones. 

First, a little about COVID-19.

Why is COVID-19 dangerous? 

Coronaviruses are a large family of viruses, and they are not new to us as a species; we have had infections from coronaviruses before. The common cold, SARS (severe acute respiratory syndrome) and even MERS (Middle East respiratory syndrome) are all of the coronavirus family. 

All coronaviruses cause upper respiratory symptoms, but the difference is that COVID-19 is a particularly virulent – or very rapidly spreading – strain that causes a severe infection with somewhat high frequency. It is also zoonotic, which means it can infect both people and animals. 

Not only is it very virulent but it has a long incubation period, from 2-14 days (with a mean of 5-6 days). This means if someone has been infected with the virus, he or she may not show symptoms for many days. That infected but asymptomatic person is still contagious and can easily spread the virus to others unknowingly. During that time, another person could become infected through person to person contact or through contact with objects the infected person handled because the virus remains viable on surfaces for up to 72 hours.

At this time, there is no antiviral on the market for it. So you cannot just get rid of it.

This is why you must have a good immune system; your body has to fight to prevent it, or if you do catch COVID-19 – fight to get it out of your system. 

Who is most infected by COVID-19? 

Research has shown that people who have weak immune systems or chronic diseases – like diabetes or cancer – and individuals over age 65 are more susceptible to infection. No research has shown that children or pregnant or nursing women are more prone to developing this virus.

What can you do?

I’ve created an easy to remember list of ways you can be proactive, protect your health and the health of your loved ones, and build your immune system by turning “corona” into an acronym. 

C is for Careful

O is for Optimize

R is for Repair

O is for Own Your Health

N is for Never Do This

A is for Attitude

C is for Careful

The first C stands for being careful and aware of your surroundings. Using a mask, frequent handwashing, and sanitizing your spaces are three simple ways to accomplish this.

Use a mask.

COVID-19 is spread largely by infected droplets that we come in contact with when someone is talking, sneezing, or coughing, or when we touch our noses, mouths, or eyes. Masks protect us by serving as a barrier against these droplets entering our noses or mouths. Currently, finding a mask at a store is easier said than done because they are in short supply and prioritized for healthcare workers and high-risk populations. The good news is, you can make your own at home. Here is a simple three-step DIY mask. 

  1. Cut a rectangular piece of cloth. 
  2. Fold in half.
  3. Insert a piece of tissue paper between the folds of cloth, and – voila! You have your own DIY face mask. 

Remember to change the tissue paper and wash your handkerchief or the cloth that you use regularly. 

Wash your hands. 

I cannot emphasize how important this is. Use a high-quality antibacterial hand soap and warm water, and make sure you wash up to your wrists and under your fingernails. Wash your hands for at least 20 seconds, and wash them regularly throughout the day. You should wash your hands:

  • Whenever you go out of your house
  • When you come back inside your house
  • Before and after each meal 
  • When you go to the restroom

You can also use hand sanitizer gels and disinfectant wipes, but there is no substitute for proper and thorough handwashing when it comes to preventing the spread of this virus. 

Sanitize your spaces. 

Using disinfectant wipes or a spray, wipe down everything that you frequently use at home, in your car, and at your place of work. This is important for everyone, and particularly important for caregivers of elderly or immunocompromised individuals. Be diligent and consider your thoroughness an act of consideration not just for you, but for those in your care. 

Wipe down your refrigerator, microwave, and your kitchen sink. Wipe doorknobs, tables, desktops, and chairs – in particular if they are high-use and high-traffic. 

Wipe down your car door handles, steering wheel, cup holders, and all knobs and switches. Make sure you wipe down door handles, desktops, and any and all shared office items at work.  

Purses, bags, and even your cell phone carry a lot of germs, so be thorough when wiping down and sanitizing them.

O is for Optimize 

Optimize your nutrients. 

All of the following nutrients have antiviral properties. 

Vitamin D

To prevent illness, few things are as effective as high doses of Vitamin D, in particular Vitamin D3. Even if you have a runny nose or are starting to feel like you may be catching a cold, it is good to take 10,000 to 50,000 units every day for 3-4 days. It’s not going to hurt you, it’s not going to damage anything, but it will really boost your immune system. Antiviral, anti-cancer, a powerful immune tonic – Vitamin D3 is an excellent support for your whole body. 


The best form of Zinc, in particular for COVID-19, is lozenge form. Why? Because the virus can live in your throat, and a lozenge delivers zinc directly to that place of infection. Take about four to six grams of zinc every day to maximize its antiviral effects. 

Omega 3

High-quality Omega 3s are powerful anti-inflammatory and immune support. I recommend taking 2 to 4 grams of Omega 3s daily. Omega 3s build your cell walls, and cell walls are the first things viruses attack. Adequate Omega 3s are protective against this kind of an attack, which denies the virus access to critical resources inside your cells it needs to spread. This serves to limit the spread and intensity of infection in your body should it occur. 


I recommend 250 to 500 mg of magnesium to  boost your immune system and help protect your cells. 

Optimize your hormones.

Last but not least, your hormones really need to be optimized so that your immune system is running well. Your cortisol,your insulin, your thyroid – make sure all are well-balanced. If you have any imbalance of hormones, this will prevent your immune system from being optimal and it can promote more disease processes. 

R is for Repair

Do the five step protocol to repair your immune system:

Replace your bad bacteria with good bacteria. 

80 percent of your immune system is in your gut! Take good quality probiotics that contain many different strains of good bacteria and look for about 50 to 100 CFU or colony-forming units. Another good probiotic is the yeast saccharomyces boulardii which really builds your immune system. 

Remove any allergenic foods. 

Any foods that would be causing sensitivity, like gas, indigestion, bloating, or itching should be eliminated to prevent damage to your gut.

Replenish your immune system. 

Give your immune system good nutrition. Replenish your enzymes. You need good digestive enzymes to digest your food.

Repopulate your gut bacteria. 

(See Replace above for details!)

Repair with bone broth. 

Bone broth is excellent nutritional medicine as it contains nutrients like collagen and immunoglobulin that build your immune system and repair and heal your gut. 

Add a Little Spice to Your Life

As the “spice lady,” I love spices. I love cooking with spices and enjoy the medicinal properties of spices. Turmeric is one of my absolute favorites. It is not only antibacterial and antiviral, it is an excellent way to build your immune system. I make a “golden paste” by mixing two tablespoons of turmeric, water, clarified butter or ghee, and a teaspoon of freshly ground black pepper. I keep a jar of golden paste in my refrigerator and I take half or one teaspoon every day in almond milk or my smoothies. 

O is for Own Your Health 

What does it mean to own your health? Take ownership of your body. How can you do this?


Exercise boosts your immune system, builds endorphins, metabolizes your food better and metabolizes your hormones. Even a simple walk for 30 minutes a day can really boost your immune system. 

Eat vegetables, fruits, and grains. 

Eat the right kinds of food to give your body the highest-quality fuel for fighting infection and maintaining your health. Avoid eating fast food and sugar, and instead eat a variety of good quality organic fruits, vegetables, and grains that contain Vitamins B, C*, polyphenols, and phytonutrients to help build your immune system, repair your gut, and give you the energy that you need. 

*Taking up to a gram of vitamin C in addition to the fruits and vegetables that you eat can also be quite helpful for boosting your immune system.

Get adequate protein.

Proteins are building blocks, so they will build and repair your muscles and other cells and also build genetic material like DNA. It is critical to eat the right amount and the right kinds of proteins, so I recommend lean, organic protein like chicken, fish, and turkey. Fish – especially wild, cold-water fish – will also give you a lot of Omega 3s. 

Consume healthy fats.

Fats are essential because fats build your cell walls. They are also good for brain health and your immune system. Consume quality fat like avocado, olive oil, coconut oil, Omega 3s, ghee, or clarified butter. These are all fats I recommend that everyone include in their diets. 

So, own your health… food and exercise are essential for preventing illness and getting your health back naturally. 

N is for Never Do This

Never touch objects that you don’t need to touch. If you touch anything, make sure you sanitize your hand after that. Clean items around you. 

Avoid touching your hands to your face, in your nose, in your eyes or in your mouth without sanitizing first. This will not only prevent the spread of infection to you, but also to others around you. 

A in CORONA is for Attitude

Maintain a positive attitude. Do not allow the situation, social media, or media to drive you with fear. This may be hard to achieve, but maintaining a positive attitude can do wonders for your health. 

Mental health exercises like meditation can be useful for immediately shifting your mindset. Just taking 30 seconds to one minute to check in with yourself and focus on something positive will help you. 

Deep breathing exercises in which you inhale through your nose and exhale through your mouth serve to soothe your nervous system. Focusing on your breathing to connect your heart and mind together will also help to boost build your immune system and will take your body into a relaxed, more calm state.

Practices like Yoga or Tai chi are other excellent, time-proven ways to relax and build immunity.

Why do you need to relax? When you relax you stimulate your parasympathetic nervous system, which slows your heart rate and your breathing, prevents the stress response, lowers your cortisol, and builds your immune system.

When you are calm, you are in a more clear state of mind and you are better able to care for yourself and your family. Read all the guidelines from CDC and WHO
If you need any help in knowing more about how to boost your immune system you can e-mail us at info@anchorwellnesscenter.com or call us at 832-246 8437.

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