- Eat plenty of fruits and vegetables. Aim for 9-13 servings per day of a variety of types for a wide array of phytonutrients to enhance the gut microbiome.
- Consume dietary fiber, a minimum of 28-35 grams daily, preferably from whole foods.
- Eat fermented vegetables or other probiotic-containing foods to maintain epithelial health and gut barrier function.
- Reduce or avoid immune offenders such as added sugars and salt, high-glycemic foods (including processed carbohydrates), and excessive saturated fat.
- Monitoring stress levels through biofeedback markers such as heart rate variability (HRV) may assist in knowing when to implement stress management strategies such as breath work and meditation.
- Practicing stress-modifying techniques on a regular basis can result in greater resilience when confronted with stressors.
- Good quality, sufficient quantity (seven to eight hours) and adequate deep phasic bouts of sleep is of upmost importance as part of immune maintenance, as well as during times of recovery from illness.
- It is advised to have good sleep hygiene and maintain consistent sleep hours by turning off screens, ensuring the room is cool, quiet, and dark, and setting reminders to go to bed on time.
- A personalized exercise program can be designed even during homestay by utilizing features in one’s home environment. This includes fitness apps, the internet (YouTube is a huge resource!), and take the opportunity to experience the calming, immune-supportive effects of being in nature (while social distancing of course).
- Encourage reduced exposure to interactions perceived as hostile and non-supportive and, at the same time, emphasize and encourage spending time with people who are positive or affirming.
- For those people who may be lonely or isolated, as well as those who may be at increased risk of immune compromise, recommend regular social connection as a routine. Ideas might include participating virtually in local community events or in a religious or spiritual group.