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Basic Guidelines in Times of Viral Pandemics

By Orsi Crawford:

What we know about COVID-19 is that it is "novel," meaning a new type of coronavirus that we do not have previous immunity built up against yet. Because of this, we don't know how individual immune systems will react to this virus, nor do we know how the virus will mutate;

Will it get weaker or stronger? 

It is a more aggressive virus than the influenza strains and has a much higher death rate. Eighty percent of the people who have died are the elderly. However, there have been reported deaths in some younger people as well. 

The country is in a national state of emergency, and it is our individual responsibility to adhere to certain policies. 
  • Avoid public gatherings

  • Avoid large social events

  • Stay home if you're presenting any cold/flu-like symptoms

  • Travel only when absolutely necessary

  • Implement good hygiene practices

For now, all we can do is to support our immune system and protect our elders and those around us who may have underlying illnesses that could put them in the high-risk category of contracting this virus. 

See some of my immune-boosting solutions below!

Basic Dietary Guidelines in Times of Viral Pandemics:

  1. Load up on leafy greens, vegetables, fruits, especially Vitamin A & C–rich foods.

  2. Up your water intake and electrolytes, ditch sugary drinks and alcohol.

  3. Ditch sugar in general! Remember that bread, pastries, pasta (things made of conventional flours) will turn into sugar once broken down by the body.

  4. Opt for ancient grains, sprouted grains, and legumes.

  5. Switch your beverage to an herbal tea, such as Licorice, Echinacea, Elderberry, Cinnamon, Ginger, Turmeric, or Lemon.

  6. Add Manuka honey to your diet.

  7. Reduce animal protein consumption for the time being.

  8. Up your plant-based foods.

  9. Reduce or eliminate processed foods.

  10. Consume less dairy and opt for dairy alternatives such as nut milks, coconut, or cashew yogurt.

Basic Supplement Recommendations to Boost Immunity:

  1. Take liposomal Vitamin C at least 2,000mg/day.

  2. Take 2,500–5,000IU Vitamin D3/day.

  3. Take Zinc 15–30mg/day and start Zinc lozenges as soon as you get a sore throat.

  4. Take Elderberry syrup or capsules as suggested on bottle.

  5. Take Liposomal Gluthathione as suggested on bottle.

  6. Take L-Lysine 1,000mg/day.

  7. Take Beta-Glucan or a good mushroom supplement with Beta-Glucan.

  8. Take herbs such as: Andrographis, Licorice, Cat's Claw, Goldenseal, Echinacea, Olive Leaf, Elderberry, Lemon Balm, Oregon Grape Root, just to name a few.

  9. Use essential oils of Frankincense, Oregano, Lemon, Melaleuca, Cinnamon, Eucalyptus, Melissa, Clove, Rosemary, Thyme. My favorite immune-boosting essential oil blend is DoTerra's OnGuard.

  10. Use a strong probiotic and prebiotic.

  11. Take Colloidal Silver or silver hydrosol.

Other Ways to Improve Your Immunity:

  1. Get adequate sleep.

  2. Incorporate daily exercise or movement.

  3. Get outside in sunshine for at least 30 minutes every day (if you have access to sunny days).

  4. Use Infrared Sauna or Red Light therapy.

  5. Use immune-boosting vitamin IV therapy.

  6. Use cryotherapy, cold plunge, or cold shower.

  7. Use sound therapy such as listen to calming music or using singing bowls.

  8. Use breathing exercises such as diaphragmatic breathing, alternate nostril breathing (Pranayama), and others.

  9. Use your creative outlets such as playing instruments, drawing, or writing.

  10. MEDITATE. I left this for last, but I think it is the most important tool. Meditation lowers cortisol levels, therefore reducing stress. Meditation brings about a sense of calmness and feelings of being grounded as well as more focused. Regular meditation magnifies all these benefits. As a result, your immune response will be stronger.

Basic Hygiene Protocols:

  1. Wash your hands for 20 seconds vigorously with soap & water.

  2. Don't touch your face.

  3. Use a hand sanitizer that is at least 60% alcohol.

  4. Ditch the handshake.

  5. Use your elbow or knuckles to push buttons or open doors in public places.

  6. If you have to cough, cover your mouth with your arm; don't cough into your hands.

  7. Wearing a mask could or could not prevent you from getting sick, we don't know for sure; but if you're sick, you could be preventative and wear a mask in public.

  8. If you are sick, stay home and take care of yourself.

  9. If you are sick, wash your bedsheets more often in hot water.

  10. You can use and alternative hand spray such as OnGuard by Doterra, which is 64% alcohol, and the rest of the ingredients are all strong antimicrobial herbs.


Orsi Crawford is a Wellness Advocate and Integrative Nutrition Health Coach from the Los Angeles area. Orsi is dedicated to empowering others to be their own health advocates through educating people on the fundamental and practical knowledge of nutrition and lifestyle.

Read Elizabeth Gracen's interview with Orsi Crawford here.

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