WELLNESS Checklist
1 . NUTRITION BEGINNING WITH VITAMIN D
Known as the sunshine vitamin , vitamin D levels often drop in the winter . Vitamin D is critical for several core immune system functions . Having a vitamin D deficiency can affect nearly every cell in the body , putting you at risk for seasonal threats and low mood . Ask your doctor to check your level ( minimum level should be 50 – 70 nmol / L ). Depending on individual health circumstances , higher levels may be needed .
2 . AMP UP THE COLOR , VARIETY , AND AMOUNT OF FRUITS AND VEGGIES
Nothing substitutes for a healthy diet ! Phytonutrients are the power behind those colors . Increasing your intake of colorful plants also increases antioxidants , like vitamins C and A . When the immune system is actively fighting a health threat it can use much more vitamin C than during normal well times . Vitamin A , unlike vitamin D , is found in many foods , especially orange and green veggies . Vitamin A is well known to help with vision , but it also helps with gene transcription ( turning on the healthy genes ), immune function , skin and cell health , and reproduction . By helping with skin health , vitamin A also supports healthy gut or intestinal health , since the intestines are a form of skin cell . Intestinal health is tightly linked with immune health because about 2 / 3 of the immune system is in or around the gut . Zinc is a mineral needed for skin , gut , and immune health . Zinc is a mineral found in some foods , like pumpkin seeds . Consider additional zinc and vitamin C when not feeling well . In addition to getting your vitamin D level checked , you can also ask for RBC Zinc ( Red Blood Cell Zinc ) and vitamin A levels . Ideally , the levels should be in the middle or upper end of the labs reference ranges . I routinely see these levels lower than ideal when individuals report frequent problems . Taking the dōTERRA Lifelong Vitality Pack ® daily is a great start to getting the additional vitamins and minerals your body requires to maintain healthy immunity .*
3 . USE TERRA ON GUARD ® DAILY
Ingest dōTERRA On Guard ® dropped in empty caps or in food , or as dōTERRA On Guard + softgels or beadlets to support your immune system ;* diffuse in your bedroom or living spaces ; or topically rub dōTERRA On Guard Touch on your or your child ’ s feet .
* These statements have not been evaluated by the Food and Drug Administration . This product is not intended to diagnose , treat , cure , or prevent any disease .
4 . WASH HANDS OFTEN
Make personal cleanliness and hygiene a priority this season . It ’ s especially important when you are constantly exposed to the public places full of people , touching things that may not be very clean . Washing your hands is the simplest , yet most important mechanism to maintaining a healthy immune system . Use dōTERRA On Guard Hand Wash daily for enhanced cleansing function and moisturizing benefits .
5 . GET ENOUGH SLEEP
Insufficient sleep is an immune suppressant . Plan to get at least seven to eight hours , more for kids and teens and more if you aren ’ t feeling well . Set the stage for healthy circadian rhythms by turning off all electronics a few hours before bed . If needed , try the new dōTERRA Serenity ® Restful Blend and dōTERRA Serenity Restful Complex Softgels for additional sleep support .*
6 . EXERCISE
Countless benefits come from regular exercise , including helping to regulate blood sugar , cortisol , and other chemical messengers . These benefits make for a healthier , more robust body and immune system . We recommend at least three days a week for a minimum of 30 minutes of activity , which can include walking , interval or strength training , aerobics , etc . Find something that works best for you .
7 . RELAX AND MEDITATE
Cortisol is one of the main stress hormones and is another immune suppressant . Meditation and deep breathing are great ways to de-stress . Many essential oils are great for relaxation . Some of our favorites include the dōTERRA Emotional Aromatherapy™ System oils , dōTERRA Balance ®, dōTERRA Serenity , and Lavender .
References
Vitamin D : a new anti-infective agent ?
Ann N Y Acad Sci . 2014 May ; 1317:76-83 . doi : 10.1111 / nyas . 12321 . Epub 2014 Mar 4 .
Immune-enhancing role of vitamin C and zinc and effect on clinical conditions .
Ann Nutr Metab . 2006 ; 50 ( 2 ): 85-94 . Epub 2005 Dec 21 .
Protective essential oil attenuates influenza virus infection : an in vitro study in MDCK cells .
BMC Complement Altern Med . 2010 Nov 15 ; 10:69 . doi : 10.1186 / 1472-6882-10-69 .
doterra . com / 37