Engage in 3 rounds of 25-30 deep inhales and exhales through the mouth, followed by exhaling all air and holding the breath for 15-60 seconds (lungs empty). This protocol increases adrenaline, reduces pro-inflammatory cytokines, and increases anti-inflammatory cytokines, which can combat early signs of illness and reduce flu-like symptoms.
Actively think about a positive future to cultivate a sense of hope, which stimulates the dopamine reward pathway. This can accelerate recovery from illness or injury by reducing inflammation and promoting overall well-being.
Consume two to four servings daily of low-sugar fermented foods (e.g., sauerkraut, natto, kimchi, pickles) to enhance your gut microbiome and the protective mucus lining throughout your body. This practice helps reduce the activity of certain inflammatory cytokines.
Breathe through your nose instead of your mouth whenever possible, unless eating or speaking. Your nose is a much better filter for viruses and bacteria than your mouth, helping to combat infections you are constantly exposed to.
Refrain from touching your eyes after touching other people or surfaces. The eyes are a primary entry point for many bacteria and viruses into your system.
When feeling unwell, elevate your feet by about 12 degrees during sleep or rest (e.g., with a rolled pillow under your heels). This position, with the head below the legs, appears to increase glymphatic system activity, aiding in brain debris clearance and recovery from infection.
Maintain proper hydration and electrolyte balance by dissolving an electrolyte mix (containing sodium, magnesium, and potassium) in water, especially upon waking or during physical activity. This is critical for optimal brain and body function, as even slight dehydration can diminish performance.
Ingest two grams of spirulina, a form of algae, to significantly reduce nasal congestion (rhinitis) and inflammation of the nose. Studies show it can improve ability to smell, reduce nasal itching, and improve sleep.
Take a high-quality foundational nutritional supplement daily that includes vitamins, minerals, probiotics, prebiotics, and adaptogens. This can cover dietary gaps and provide support for energy, immune system, and gut microbiome health.
If using over-the-counter medications for congestion (e.g., pseudofed variety), ensure robust hydration with both fluids and electrolytes. These medications can cause dehydration and interfere with sleep.
Explore electroacupuncture, specifically targeting deep fascial tissue, as it can activate nerve endings that lead to the release of catecholamines (norepinephrine, adrenaline, and dopamine), thereby lowering inflammation.