COVID-19 Health Routine*

Important Lifestyle Needs During the Pandemic

David Guerrero, ND, CNC, M.Div., CHC

We are in the midst of a pandemic that does not seem to be going away.  It surprises me that I have not seen a total health response by people in government or healthcare leadership.  I know that the typical contemporary healthcare response is treat symptoms with medication or surgery; I get that.  However, looking at that most complications during this pandemic with individuals with comorbidities that a lifestyle change approach would be part of the plan (like, let’s closed down or at least strong urge people to stop eating fast foods which is killing America.)  

Today I am going to share with you some health and wellness principles that can possibly help make a big difference to help you get through this pandemic safely.  Here we go:


A healthy mind makes a healthy life.  As the Bible explains: “As a man thinks in his heart so is he” (Proverbs 27:3).   We are what we think and what we think is what we become.  It should be a lifestyle practice to refrain from complaining, criticizing, judging, gossiping, and any mindset that tends towards being negative.  Negativity causes the secretion of hormones that tends toward the suppression of the immune system and production of chemicals in the body that poison the body system.  Not only should we refrain from a negative mindset but we should look for things to be thankful for, express thankfulness as well seek to do go for others.  All these will tend to build up and preserve good health and our bodies life forces.


We are truly what we eat and as the great Greek physician Hippocrates once said: “Let food be thy medicine, and let medicine be thy food.”   To optimize our health and keep our immune system at peak performance seek to have about five (5) servings of fruit and five (5) servings of vegetables a day.  They are rich in antioxidants and phytochemicals. Antioxidants are chemicals in fruits and vegetables that protect the body from damage caused by free radicals, also known as cancer producing agents. Phytochemicals are organic components in plant foods that are good for disease prevention and overall health.  A diet rich in fruits and vegetables will maximize your health and have protective tendencies towards COVID-19 and any of its variants.


Staying properly hydrated is key to good help.  Our cells, organs and blood need the right amount of water in order to function properly, efficiently and effectively.  The right amount is half your body weight in ounces.  So, if you way say 150lbs you should be drinking 75 ounces of water a day.   Also try hot cold contrast showers daily (or as often as you can) to keep your immune system boosted.


Exercise is a key component to good overall health.  Try strengthening exercise as well as cardio exercise.  Movement helps to clean the lymphatic system. Your lymphatic system is a central part of your immune system.  Your body relies on your lymphatic system to remove waste, like bacteria, viruses, toxins and abnormal cells that can lead to cancer. And every step you take helps it do its job. That’s because the lymphatic system does not have an organ like the heart to pump fluid around your body. Lymph fluid relies on movement and the contraction of your muscles to make it flow. 

Shoot for at least 4 days a week of exercise that includes strengthening and cardio exercise to get the total benefits of an exercise routine. Physical activity helps flush bacteria out of the lungs and airways. This should reduce your chance of getting a cold, flu, or other illness. Exercise causes change in antibodies and white blood cells (WBC). WBCs are the body’s immune system cells that fight disease.

Also try to get outside at least one time daily for about 30 minutes to get the health rays of the sun to acquire your vitamin D.  You can also be creative in breaking your time up say 10 minutes three times a day in order to get your 30 minutes a day in.


Making sure your body has a chance to rest and recover from the day is important for your immune system to function at full strength. When we sleep, our bodies produce a protein called cytokines, which target infection and inflammation, creating an immune response.  Getting 7-8 hours of sleep a day is optimal. 


A Harvard medicine study linked disappointing or negative interactions with family and friends with poorer health. One intriguing line of research has found signs of reduced immunity in couples during especially hostile marital spats. Having a network of important relationships with social support can also make a difference[1]

Seek to be in positive uplifting relationships with other.  Seek to live peaceably with all people (Romans 18:8).  Let love for God and others be the mantra for your life.  When you do that, He (Yahweh) will keep you in perfect and the potential of good health is maximized

Quality of Air

Let me start by saying that we all should make sure that we are daily taking in an oxygen cocktail in each day. Deep breathing results in helping you to relax. Deep breathing is one of the best ways to lower stress in the body. This is because when you breathe deeply, it sends a message to your brain to calm down and relax.  When you are in a relaxed state your body is poised to operate optimally.  Also make sure to keep a window in your home and office slightly open ensure the circulation of fresh air.


The following supplements have been found to maximize the function of your immune system and have helped many individuals do quite well during this COVD pandemic.

NAC – N-Acetyl L-Cysteine: N-acetylcysteine has been shown to help increase the number of lymphocytes in the blood when a virus is responsible for lowering it.[2]  It also helps ease breathing as well.  NAC helps boost the immune system and fights viral infection. Suggested dosage is 600 mg 2x daily

 Other supplements would include Vitamin D3 (5000 IU), Vitamin C (3000mg), Zinc 50 mg and Quercetin with Bromelain 800 mg.  Take all on a daily basis for 30 days then take Mon-Friday and weekends off. 

It is advised to check with your doctor before taking any supplements or if you have any other health problems or taking any medications.  These can also be taken as preventative measures.

It is my hope and prayer that you experience optimal health in 2022! 

[1] The Health Benefits of Strong Relationships

[2] A Study of N-acetylcysteine in Patients with COVID19 Infection

*Always check with you doctor before pursing any health regiment.  This article is written with no intention to diagnose or treat any illness or disease.

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