Best Ways to Avoid COVID-19

Woman washing her hands under running water

There is a lot of fear and overwhelm out there concerning COVID-19.  I thought I would share with you all the things you can do to protect yourself and boost your immune system. When you boost your immune system, you become a bad host for COVID-19, as well as the common flu and cold. The good thing that will come from all of this is, more of us will practice better hygiene.

Please, if you have a cold, cough, or any symptoms of illness, stay home and contact your doctor. It would be best to have rescheduling of acupuncture appointments to heal up, unless you are on the tail end of a cold and feeling almost well.

How can you boost your immune system?


It’s essential for good health any time, but even more so when everyone around you is coughing and sneezing. Make sure you get 7-9 hours starting at 9-10pm. An increase in sleep actually increases the number of your white blood cells. Lack of sleep, less than 6 hours, increases inflammation in your body which can lower your immune system.


Eat healthy whole foods like leafy greens that are filled with nutrients. Warm foods will help your digestion too. Stay hydrated as well. Drink only water or herbal teas rather than sugary sodas. Remember, for every cup of caffeine, you need 2 cups of water.  Coconut water is one of my favorite treats when I need a boost.

Avoid sugar and processed foods. “Blood labs show evidence of a decreased immune system within 30 minutes of eating simple sugars (like glucose, refined sugar, and fructose), and causes a 50% reduction in your white blood cells’ abilities to kill germs. White blood cells are our “army” cells that fight off germs. This effect is most noticeable 2 hours after ingestion, but is still present 5 hours later! Keeping blood sugar levels healthy has been shown to improve immune system activity”. Elisa Song, MD

Eat foods that are naturally high in antiviral nutrients such as coconut oil, raw garlic, oregano, ginger, kimchi and other fermented foods, walnut, pomegranate, green tea, apple cider vinegar, and medicinal mushrooms (shiitake, maitake, reishi, cordyceps, turkeytail). I do carry immune boosting herbs that include medicinal mushrooms. The probiotics contained in fermented foods have incredible immune boosting powers. Fermented kimchi, was found to have significant effects in preventing and fighting the H1N1 influenza. Other examples of fermented foods to try include sauerkraut, pickles, miso, kefir, and kombucha.

Bone broth

Now you probably heard of this one as it’s all the craze at the moment. It’s easy to find in health food stores and it’s pretty easy to make. You just need some bones and parts of meat that you don’t eat and cook it for several hours. I make mine from the turkey bones and parts leftover from holiday dinners. My recipe includes lots of veggies too. It’s pretty amazing tasting. After I make a large batch, I portion it out and freeze it. Then I use it later to make soup. Yum.

  1. Sauté an onion in olive oil, add some chopped garlic after the onion becomes translucent. Use the whole onion, skin and all.
  2. Put in the turkey carcass and any meat and skin you have.
  3. Now add a bunch of veggies that you’d like. For example, parsley, turnips, carrots, etc.
  4. Add 2 tablespoons of apple cider vinegar.
  5. Also mix in 1-2 chopped green apples.
  6. Fill the pot with water and bring to a boil. Reduce and simmer for 6-8 hours covered. Stir occasionally.
  7. Let cool completely. Strain and use immediately or freeze for later.

If you don’t make your own broth, then add some white Miso to your soup. This will provide the umami flavor and it’s a kidney tonic as it’s from fermented beans. Don’t boil the miso, add it at the end.

Sneeze into a tissue or your elbow

Then wash your hands immediately. Only about 40% of your sneeze makes it into the tissue, the rest ends up on your hands. So wash them whenever using a tissue. If there are no tissues handy, use our elbow to catch your sneeze. In the event you feel a bit under the weather and that you have a cough or sneeze, then it is best to stay home. If you have to go out, wear a mask.


Aerobic exercise pumps up your heart and moves oxygen from your lungs to your blood. This helps increase the body’s natural virus-killing cells and immune response.

Meditate daily

A daily practice of meditation or even just thinking happy or calming thoughts can boost your immune system. Try 5 minutes of deep breathing, as this will lower cortisol levels, which increase when you feel stressed. STRESS and FEAR, on the other hand, has been proven to lower your immune response.

Do a media fast

Along line of stress and fear, take a break from all the media coverage and do something that brings joy. Which boosts your immune system. If you want to catch up on the news, my favorite is NPR’s up first podcast. It’s clear and simple without opinions or hype. It will get you informed without fear.

Take your immune boosting supplements.

In addition to taking my CellSentials, Vitamin D, Liver support supplement, and Fish oil, I will add the following:

Booster C 600™
A delicious lemon-berry flavored powder that can be taken straight or mixed with water. Booster C 600 comes in convenient, single-serve stick packs, so you can carry your personal immunity support wherever you go.


Contains zinc and our USANA InCelligence Technology® Beta- Glucan Complex with reishi, shiitake, and baker’s yeast extract. This powerful combination supports healthy immunity, adaptation to mild occasional stress, and supports your natural defenses.

USANA® Probiotic

Bring balance to your belly and digestive tract with a blend of good bacteria—Bifidobacterium BB-12® and Lactobacillus rhamnosus LGG®†. Both strands are clinically shown to survive the harsh acidic environment of the stomach, providing a full range of benefits such as sustaining healthy immune function.

Proflavanol® C100

Combines antioxidant bioflavonoids from grape-seed extract with high-potency Poly C® to support the health of your immune and cardiovascular systems, as well as youthful-looking skin.

I’ve created a link where you can order all of these or just read more info on them. Please let me know if I can help you with any of this.

Do a gut cleanse

I’ve got a great 4-week program that will get your gut healthy. Remember 85% of your immune system is in your gut. The Clear the Way program. Or USANA has a limited time spring cleanse special.

  • USANA Hepasil DTX: Formulated with USANA InCelligence Technology® to unlock cell-communication codes, with proprietary nutrient blends that activate your liver cells’ natural protective detoxification process.
  • USANA Probiotic: Supports digestive health with a unique blend of probiotics that brings balance to your belly.
  • Fibergy Plus: Gluten, dairy, and soy free. Helps maintain healthy cholesterol levels already in the normal range and promotes digestive health.
  • Digestive Enzyme: Supplies enzymes to help you digest your meals more efficiently and alleviate the sense of fullness after a large meal or bloating associated with digestion.

Order today. Offer good until March 20, or while supplies last.

Be Aware of Your Body

If you are on the verge of a cold with symptoms such as a scratchy throat, feeling a bit off, or increased fatigue, that’s when to start taking a commonly found remedy called Yin Chiao. You can also use Airborne and I carry a formula called cold away. It needs to be taken right away and several doses at the first sign of anything feeling like a cold.

The other home remedy to try is the wet sock treatment. This is where you take a pair of cotton socks, wet them with hot water and ring them out. Put them on your feet and cover them with a pair of wool socks and go to bed. When you wake in the morning the scratchy throat and congestion will be gone and the socks will be dry. Read more.

It has been a hard cold and flu season and we are not out of the woods yet. With a strong immune system, you’ll be less likely to catch something or you may end up with a much milder version of what everyone else has. If this does happen, stay home and in bed. And sleep, it’s the best way to support your body’s healing process.

Follow these simple tips all year round to stay healthy and boost your immune system.

How to Avoid Catching a Virus or Bacteria

Hand washing

I know you’ve heard this  a million times at this point, but it really is the best way to avoid catching a bacterial or viral infection. Do it several times a day and DO NOT touch your face. If you have an itch, use a tissue and then wash your hands. When you wash your hands, lather up with the soap while singing happy birthday, twice. Then rinse your hands. Use a paper towel or your elbow to open the door. If you are on an airplane, use a wipe or hand sanitizer when you return to your seat.

Use your knuckle

Yes, whenever there is a keypad, use your knuckle. That’s at the airport, grocery store, ATM, gas station, etc. Then wash your hands, again.

Wipe down your area

I use the clorox bleach wipes. I know, they are harsh, but they do kill germs. Start your day at the office by wiping down everything you touch including the surface of your desk. You have no idea if the cleaning crew the night before sneezed on anything so just be hyper vigilant. The same goes for an airplane or airport. Wipe down the arm rests, seat back tray and any surface you may touch. And avoid the seat back pocket, as that is full of germs so don’t store your water bottle in there. Remember to wipe down shopping carts as well.

Nasal rinse

While it is not know if nasal rinse makes a difference for prevention of COVID-19, I believe that one of the MOST preventive things you can do for any viral respiratory illness is to irrigate your, and your children’s, nasal passages. You can use a traditional neti pot or basic saline rinse bottle. You want to have filtered, warm water, non-iodized salt, and a drop of grapefruit seed extract. Similarly, you can also purchase Xlear nasal spray and use at the end of every day as well as, after any potential exposure (work, school, playgroups, plane travel, etc.). This is a saline nasal spray with xylitol and grapefruit seed extract, both of which have antimicrobial properties.

Doing a saline nasal rinse is something I have always told patients to do especially those with allergies. The way it works is to clean out your nasal hairs to make them more effective at keeping our germs and allergens. Don’t wait until your nose is all stuffed up to use a neti as many people mistakenly think it’s just to clean gunk our of your nose.

After exposure to a virus, as a result, it tries to invade through the nasal passages and can hang out for 1-2 days before you have any symptoms. Nasal rinsing can wash away viral particles before they have the opportunity to take hold, and thereby prevent many infections from happening in the first place!

Hand Sanitizer

Keep one in your purse, car, backpack, office desk, etc. More importantly, use when you can’t wash your hands. Like after pumping gas. Furthermore, the hand sanitizers must be alcohol-based and greater than 60% alcohol to be effective.

Zinc lozenges or supplements and elderberry syrup

Zinc lozenges have been proven to be effective in blocking viruses from multiplying in your throat and nasopharynx. In addition, the same should be used as directed, which is several times each day when you begin to feel ANY “cold-like” symptoms. It is best to lie down and let the lozendissolve in the back of your throat and nasopharynx. I have orderedge  some of these to have at the office.


Ok, that was a long list and a ton of info. Take from this what will work for you. I don’t want to increase your fear or overwhelm. All I wanted is to give you the information that I have to help you better understand the state the world is in relative to Covid-19, and in the same vein, help you protect yourself and your loved ones as best as possible.

One more resource is this 20 minute video from Dr. Ladd McNamara. I think he’s got some great info as well.
No-Fear Sensible Measures to Help Prevent Coronavirus (COVID-19) Infection and Stop the Pandemic by Dr. Ladd McNamara


If you need help with any of this, I’m here to support and guide you. Have a great week. Donna

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