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How to Avoid Illness in the Winter –

Practical Holistic Tips

by Svetlana Kogan, M.D.
s we say farewell to the year that Take a mini-nap
brought us political tensions and A daily 10 minute siesta, especially if you are over 65, can boost
A hurricanes, here are some practical your body’s ability to ward off viruses by 50%. The credit goes
“on the go” ways to keep yourself and to antibodies, whose production is powered up by such mini naps.
your loved ones healthy this winter: Ask him/her for a backrub
Grate a little ginger on your meal Massages, whether done by a loved one or a professional, reduce
Ginger is packed with compounds that the production of immunity-weakening cortisol, firing up white
trigger up to a 30% increase in germ-killing blood cell function by 25%.
T-cells, plus can cut two days off the length of Contrast showers
colds, researchers say. Add ¼ teaspoon to rice, While hot soaks are great in the evening, as they relax you and
stir-fry, soup, or casserole recipes. help you fall asleep, in the mornings I prefer contrast showers, also
Slice up some fruit known as contrast hydrotherapy. Contrast showers improve your
Eating 2 cups of fruit daily could cut your risk of infection by circulation, boost your immune system, stimulate brain function,
85% by providing antioxidants to boost your immune cells. Brightly and have a host of extra perks like helping with candidiasis and
colored fruits are the most effective. So, make sure your shopping depression. To do: shower in hot water for 3 minutes, then switch
basket contents burst with colors. to cool/cold water for 1 minute only, repeat 3 times and make sure
Orange colored snacking to finish with cold water.
USDA research found that dried apricots are packed with Enjoy the outdoors
beta-carotene, a phytonutrient which spurs a 33% rise in blood l Exercising for as little as 10 minutes revs your immunity for
evels of virus-fighting T-cells. Other great natural sources of 3 hours. Harness even more benefits by walking or jogging with
beta-carotene include pumpkin pie, sweet potatoes and carrots. a friend – laughter and good vibes will amp up your germ killing
Go for the garlic antibodies’ production even more.
Garlic is packed with more than 70 immunity boosting And finally . . . . .
compounds. Just one clove daily could strengthen your ability to Stay positive and fight stress with gratitude
fend off viruses by 40%. Lightly cook garlic to eliminate the odor or People who think a lot of positive thoughts have the strongest
try Kyolic odor free garlic extract as a supplement. immune systems, thanks to their lower output of harmful stress
Keep your supplements by the coffeemaker hormones. Mindfulness will also fire up your production of
This will help remind you to take them daily, and may help you immunoglobulin A, one of the body’s first lines of defense against
avoid 17 sick days per year. Most immune boosting supplements the viruses – speeding your recovery time and cutting your risk
are best taken with food, so the juxtaposition with breakfast items of getting future infections by 13%. There are so many ways to be
makes sense. grateful: meditate, pray, volunteer, and take care of someone
Keep your personal hygiene items clean weaker than yourself.
Airborne viruses and germs from your bathroom visitors can
Wishing you all a happy and healthy 2025!
contaminate your own toothbrush. So, keep it covered and dip it
into a 3% hydrogen peroxide solution or antiseptic mouthwash
solution like Scope once a week.
The author of ‘Diet Slave No More!’, Svetlana Kogan, M.D. is a Board-Certified Internal Medicine,
Holistic & Functional Medical Doctor with 25 years of experience.
Her website is CustomLongevity.com Office Phone: 239-676-6883
32 32 www.LifeInNaples.net