{"id":1282,"date":"2021-08-10T21:33:00","date_gmt":"2021-08-11T04:33:00","guid":{"rendered":"https:\/\/wellconnected.murad.com\/?p=1282"},"modified":"2025-06-25T16:33:13","modified_gmt":"2025-06-25T23:33:13","slug":"suffering-from-takeout-burnout-these-simple-immunity-boosting-nutrition-tips-will-help-get-you-back-on-track","status":"publish","type":"post","link":"https:\/\/wellconnected.murad.com\/suffering-from-takeout-burnout-these-simple-immunity-boosting-nutrition-tips-will-help-get-you-back-on-track\/","title":{"rendered":"Suffering from takeout burnout? These simple immunity-boosting nutrition tips will help get you back on track"},"content":{"rendered":"\n

We don\u2019t need to remind you, but it\u2019s been a year. <\/em>It’s no wonder, self-care\u2014particularly our diets\u2014may have fallen to the wayside. Whether you\u2019re feeling the effects of eating endless takeout, consuming more alcohol, skipping workouts or recovering from Covid-19, here are 4 easy-yet-effective tips to help boost your immune system: <\/p>\n\n\n

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01<\/div>\n
Hydrate and fuel up with superfoods<\/div>\n

For those <\/span>recovering from<\/span>\u00a0the virus\u00a0<\/span>and worried about lingering symptoms<\/span>,<\/span> following a nutrient-dense, whole food-based diet with hydrating liquids is best, according to holistic nutritionist and founder of <\/span><\/span>Kore K<\/span>i<\/span>tchen<\/span><\/span><\/a>, Meryl Pritchard. \u201cTo regain your strength, a great first step would be to flood your body with high quality, whole-food based nutrients, meaning not processed or altered from its original form. The easiest way to do this is with superfood<\/span>s like\u00a0<\/span>cacao, spirulina, chia seeds and wild blueberries.”<\/span><\/span><\/p>\n

Sarah Murphy, resident holistic nutrition expert for w<\/span>ellness supplement brand<\/span>\u00a0<\/span><\/span>The Nue Co<\/span><\/span><\/a>,\u00a0<\/span>recommends eating<\/span><\/span> 9-13 servings of fresh fruits and vegetables per day<\/span>\u00a0(particularly those high in antioxidants)<\/span>, cooking food at lower temps, and staying away from fried <\/span>foods<\/span> to help coronavirus recovery<\/span>.<\/span>\u00a0<\/span><\/span>\u201c<\/span>E<\/span>a<\/span>ting fruits and vegetables high in antiox<\/span>id<\/span>ants<\/span>, like berries<\/span>\u00a0<\/span>and kale\u00a0<\/span>can also <\/span>help<\/span>\u00a0<\/span>neutralize\u202ffree radicals to reduce <\/span><\/span>oxidative stress<\/span><\/span><\/a>\u00a0in the body<\/span>,<\/span>\u201d<\/span>\u00a0she says.\u00a0<\/span><\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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02<\/div>\n
Focus on gut health<\/div>\n

\u201cThe immune system is built in the gut<\/a>,\u202fso incorporating foods such as artichokes, onions, garlic, olive oil, ginger and leafy green vegetables can get you on the right track towards better health and nutrition,\u201d says Peter Kanaat, co-founder of\u00a0GoBiotix<\/a>,\u00a0an organic, greens, superfood and supplement company. Take care of your gut, he says, and your immune system should follow<\/span><\/p>\n

Murphy\u00a0agrees, adding that the key to healthy gut is\u00a0an\u00a0organic, anti-inflammatory, nutrient-dense diet.\u00a0\u201cIt’s\u202fimportant to support and build up our immune systems with various nutrients and compounds with foods rich in zinc (found in shellfish and pumpkin seeds),\u00a0turmeric\u00a0and resveratrol\u00a0(like pistachios and grapes),\u201d\u00a0she says.<\/span>\u00a0<\/span><\/p>\n

Sugar lover? You won\u2019t have to kiss wine and sweets goodbye forever, but you should do so until your health is back to 100%. According to holistic nutritionist and functional medicine certified health coach Sarah Anne Stewart<\/a>, \u201cAfter recovering from Covid-19, <\/span>it’s imperative to focus on eating clean and drinking plenty of filtered water while avoiding refined sugar, packaged food, empty calories and alcohol.\u201d<\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n

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03<\/div>\n
Take a mindful moment before ordering takeout<\/div>\n

Thinking\u00a0<\/span>back to those\u00a0<\/span>endless lockdown days of ordering in? <\/span>Don\u2019t shame yourself. <\/span>Stewart\u00a0<\/span>notes<\/span>\u00a0that it\u2019s because we were in a survival mindset and therefore more reactive. <\/span><\/span><\/p>\n

\u201c<\/span><\/span>Even now, heading back into a normal way of living, a survival mindset can lead to poor choices like choosing quick food options, having that extra cup of coffee<\/span>\u00a0<\/span>and drinking a glass of wine to chill out before bed,\u201d she says. \u201cThe key to thriving is activating your parasympathetic nervous system<\/a> through practices like meditation and deep breathing before choosing what to eat or drink.\u201d<\/span><\/span><\/p>\n<\/div>\n <\/div>\n

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04<\/div>\n
Incorporate small shifts to inspire healthy habits<\/div>\n

Pritchard suggests keeping a healthy pantry stocked, but it doesn\u2019t have to happen overnight. \u201cInstead of tossing all your existing snacks at once, start adding in more healthy options gradually. Eventually you\u2019ll have loads of nutrient-rich options at your disposal,\u201d she says.<\/span>\u00a0<\/span><\/p>\n

\u201c<\/span>Slowly start working back to your healthy regimen that you had pre-pandemic, but don\u2019t try to hit a home run on your first swing,\u201d <\/span>Kanaat echoes<\/span>.<\/span>\u00a0\u201cOnce you create healthy habits, they will stack on top of each other and lead you back up to a healthy lifestyle.\u201d\u00a0<\/span>\u00a0<\/span><\/p>\n

Stewart adds that it\u2019s also important to understand that it will take time to develop new habits.\u00a0<\/span>\u201cA simple way to do this is by adopting a ‘course-correcting’ mindset,\u201d she says. \u201cEach time you go to eat, notice opportunities to support your body with a simple question: \u2018How can I choose a healthier option in this moment?\u2019\u201d<\/span>\u00a0<\/span><\/p>\n<\/div>\n <\/div>\n <\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"

We don\u2019t need to remind you, but it\u2019s been a year. It’s no wonder, self-care\u2014particularly our diets\u2014may have fallen to the wayside. Whether you\u2019re feeling the effects of eating endless takeout, consuming more alcohol, skipping workouts or recovering from Covid-19, here are 4 easy-yet-effective tips to help boost your immune system: <\/p>\n","protected":false},"author":18,"featured_media":1393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-1282","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food"],"metadata":{"_edit_lock":["1750894395:21"],"_edit_last":["21"],"adobe_analytics_repeatable":["a:1:{i:0;a:2:{s:4:\"name\";s:0:\"\";s:5:\"value\";s:0:\"\";}}"],"primary_category":["3"],"_primary_category":["field_608c33bdd26d5"],"show_featured_image":["1"],"_show_featured_image":["field_609ee1cf1ce13"],"_yoast_wpseo_estimated-reading-time-minutes":["1"],"post_views_count":["3792"],"_yoast_wpseo_primary_category":["3"],"_yoast_wpseo_content_score":["60"],"_thumbnail_id":["1393"],"_wp_old_date":["2021-07-27"],"mobile_image":[""],"_mobile_image":["field_60bf7692abe28"],"_post_views_count":["field_6107dfafd6a27"],"sidebar_products_use_global_default":["0"],"_sidebar_products_use_global_default":["field_63a349a11086a"],"sidebar_products_title":["Related Products"],"_sidebar_products_title":["field_6408d62123449"],"sidebar_products_items":[""],"_sidebar_products_items":["field_63a349a110878"],"sidebar_products":[""],"_sidebar_products":["field_63a349a0dadad"],"_yoast_wpseo_title":["Immunity boosting nutrition tips | Murad Skincare"],"_yoast_wpseo_metadesc":["Beat takeout burnout with immunity-boosting nutrition tips. Simple healthy eating strategies to get back on track."]},"aioseo_notices":[],"acf":{"primary_category":{"term_id":3,"name":"Food","slug":"food","term_group":0,"term_taxonomy_id":3,"taxonomy":"category","description":"","parent":0,"count":27,"filter":"raw"},"show_featured_image":true,"post_views_count":"3792","mobile_image":false,"sidebar_products":{"use_global_default":false,"title":"Related Products","items":""}},"_links":{"self":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/1282","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/users\/18"}],"replies":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/comments?post=1282"}],"version-history":[{"count":49,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/1282\/revisions"}],"predecessor-version":[{"id":1476,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/1282\/revisions\/1476"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media\/1393"}],"wp:attachment":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media?parent=1282"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/categories?post=1282"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/tags?post=1282"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}