DEEP-DIVE: HOLISTIC IMMUNE HELP

Covering a vast array of ways you can support your family when life gives you LEMONS...or Curveballs! 

A lot of times, we fall into all-or-nothing thinking, believing that if we choose natural options, we can’t also use conventional ones. While the goal may be to live a low-tox lifestyle, we still live in the real world. Often, it just takes a small shift in perspective to find a balanced approach that actually works.
Health is best viewed through a holistic lens. Our bodies function as a whole, and so do our lives. Each part is connected…what affects one area influences the others.

So what does a holistic approach to health look like? It means having a variety of tools to support you day to day, as well as during life’s inevitable challenges. It means slowing down and tuning in to what your body is communicating. Our bodies are designed with an innate ability to function and heal, and we can support that with simple, consistent habits. At the same time, our mental, physical, and emotional health are deeply intertwined, when we care for one, it naturally impacts the others.

Support for recovering from any illness should focus on energy restoration, immune support, and nervous system healing. Holistic therapies should support, not replace, medical care.
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1. Prioritize Deep Rest 

• Aim for 8–10+ hours of sleep
• Add naps as needed
• Avoid intense or contact activity (spleen risk)

2. Essential Oils for Support
Immune & Recovery Support

• Thieves– immune support
• Lemon– uplifting, detox support
• Frankincense– anti-inflammatory, calming
• Oregano– powerful immune-support oil (use diluted with coconut oil) 
• Raindrop Kit–​powerful kit to use in order on the spine. 

Energy & Mood

• Peppermint– fatigue, mental clarity
• Orange or citrus oils– mood boosting
• Eucalyptus– respiratory support

How to Use

• Diffuse 2–3x daily
• Apply diluted to neck, chest, wrists, feet
• Add to baths-place 2-3 tops of oils IN Epsom salt and then place in bath. Do not place directly in water, must place in salt first. 

3. Red Light Therapy
Supports cellular repair, inflammation reduction, and energy production.

• 10–20 minutes daily
• Targets chest, neck (lymph), abdomen (liver/spleen)
• Here we are using the Megelin Red Light blanket. 

4. Key Supplements
Immune Support

• Vitamin C (1,000–2,000 mg/day)
• Vitamin D3
• Zinc (15–30 mg/day)
• L-Lysine
• Inner Defense (essential oil-based supplement for immune support)

Energy & Recovery

• B-complex vitamins
• Magnesium  (sleep + recovery)
• CoQ10 (cellular energy)
• Creatine​ – may support energy production, muscle preservation, and recovery during prolonged fatigue

Always consult a healthcare provider and make sure to list all supplements taken. 

5. Nutrition for Healing-sore throat focus
Focus on:

• High protein (immune support + tissue repair)
• Fruits & vegetables (antioxidants)
• Hydration + electrolytes

Protein (for recovery + immune support)

• Broth-based soups (chicken, vegetable, bone broth)
• Shredded chicken or turkey, soft fish (salmon, tuna)
• Eggs
• Greek yogurt or cottage cheese
• Protein shakes (especially if appetite is low). Smoothies (fruit + protein + yogurt or milk-dairy or nondairy)

Immune-Supporting Foods
Rich in vitamin C and antioxidants:

• Berries (strawberries, blueberries)
• Kiwi
• Spinach
• Bell peppers

Anti-Inflammatory & Nutrient-Dense Foods

• Avocado
• Olive oil
• Nuts & nut butters (if tolerated)
• Fatty fish (salmon)

Gentle Carbs for Energy

• Oatmeal, Cream of Rice/Wheat, Grits 
• Soft breads 
• Rice
• Potatoes
• Pasta
• Bananas, applesauce etc 

Foods to Limit / Avoid

• Alcohol (very important due to liver stress)
• Highly processed or greasy foods
• Excess sugar (can worsen inflammation)
• Very acidic or spicy foods if throat is sore

Important: Avoid Undereating
During mono, appetite is often low, but not eating enough can slow recovery and worsen fatigue.
Easy Ways to Increase Calories 
Focus on soft, easy-to-eat, nutrient-dense foods:

• Smoothies (protein powder, fruit, nut butter, milk)
• Greek yogurt bowls
• Oatmeal with protein powder or peanut butter
• Mashed potatoes with butter or olive oil
• Scrambled eggs
• Cottage cheese
• Soups and broths with added protein
• Protein shakes

Tip: Add calories without volume by including:

• Nut butters
• Olive oil, butter, coconut oil etc 
• Full-fat dairy (if tolerated)

Be Mindful of: 

• Added sugar-this could slow healing 
• Highly processed foods-choose whole foods when able 

6. Hydration + Electrolytes

• Aim for 80–120+ oz fluids/day

Options:

• Water
• Electrolyte drinks 
• Herbal teas 
• Coconut water

7. Nervous System Support

• Deep breathing (5 min daily)
• Prayer & meditation
• Gentle stretching
• Time outside

Helps shift the body into a healing state. 

8. Gentle Therapies
As energy improves:

• Short walks
• Sunlight exposure
• Warm baths (Epsom salt + oils)
• Light lymphatic massages. See video here. 

Avoid pushing intensity too soon.

Simple Daily Routine
Morning

• Hydrate and eat a breakfast, prioritize soft foods and protein 
• Vitamin C, D, zinc
• Sunlight 10 + minutes + light movement 
• Red Light Therapy 15-30 minutes 
• Diffuse citrus/peppermint oils

Midday

• Nourishing meal #2 
• Light movement if able
• Red light therapy #2 
• Rest/nap while diffusing Thieves + Lavender 

Evening

• Nourishing meal Meal #3 
• Magnesium supplement 
• Warm bath/shower + oils in Epsom salt 
• Deep breathing, relaxation Lymphatic massage
• Prayer, light music etc 

Reminders: 
Recovery from illness requires rest, nourishment, and gentle support, not pushing harder.
Focus on:

• Adequate calories
• Immune support
• Nervous system regulation
• Gradual return to activity

* While I am a Registered Dietitian and provide individualized nutrition guidance to my clients, the information shared here is for general educational purposes only and is not a substitute for personalized medical advice. Anyone reading this should consult with their physician or qualified healthcare provider before making changes to their diet, supplementation, or health routine.

With LOVE & STRENGTH, Missy