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
WELLNESS Checklist
1. NUTRITION BEGINNING WITH VITAMIN D
4. WASH HANDS OFTEN
2. AMP UP THE COLOR, VARIETY, AND AMOUNT OF
FRUITS AND VEGGIES
5. GET ENOUGH SLEEP
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.
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 do-TERRA Lifelong
Vitality Pack® daily is a great start to getting the additional vitamins and minerals your body requires to maintain
healthy immunity.*
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
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