Recover your immune system through the holidays

During the ongoing health crisis, our immune systems are more important than ever before. Dr. Rand McClain shows us how to stay well this season.

Posted: Dec 3, 2020 8:58 AM
Updated: Dec 3, 2020 9:08 AM

CHICO, Calif. -- It's the holiday season, and this Thanksgiving, most people engaged in activities that can lower immunity, like eating a lot of sugar, drinking alcohol in excess, in addition to experiencing increased stress due to the holidays.

Dr. Rand McClain, an expert in restorative and regenerative health and the Chief Medical Officer of LCR Health, shows us how Thanksgiving traditions and habits could be harmful to our immune systems and what we can do to get our immune systems back on track and stay healthy.

Here are a few of his suggestions:

1) Adequate sleep – Aim for regular sleep – 7 – 9 hours nightly and during roughly the same
period (ex. 11p – 7a each night rather than at varying times, especially as occurs with
"shift work").


2) Daily exercise – Anything is better than nothing but ideally a minimum of 30 minutes, 3
times per week of effort that amounts to brisk walking. 5 – 6 times per week would be
even better, and efforts of an hour each time would be even better. However, more
than that is not necessarily better.


3) Proper nutrition – This includes staying hydrated, eating a balanced array of whole, non-
processed foods, and spending the time to find what diet works best for you (one diet
does not fit all). In addition, avoid overeating. Most people eat more than is necessary
for good immune health. Keep sufficient fiber in the diet to maintain regular bowel
movements and a healthy gut microbiome – now considered a major factor in
maintaining healthy immune function.


4) Modulate and avoid excess stress – Breathing exercises and other methods (eg,
meditation and yoga) of reducing stress (and excess cortisol levels) can help keep the
immune system functioning at its best.


5) Avoid excess alcohol consumption and smoking – both known to have negative effects
on immune function.

California Coronavirus Cases

Data is updated nightly.

Cases: 3559311

Reported Deaths: 51794
CountyCasesDeaths
Los Angeles118923221241
Riverside2894503767
San Bernardino2860772783
Orange2607213982
San Diego2589823260
Santa Clara1102371777
Kern102627811
Fresno950151422
Sacramento929611464
Alameda802791241
Ventura77395834
San Joaquin665691082
Contra Costa62164674
Stanislaus55887946
Tulare47784746
Monterey42138327
San Mateo38872515
San Francisco34138398
Santa Barbara31763407
Solano30024164
Merced28915395
Sonoma28004298
Imperial26855589
Kings21951218
Placer19763232
San Luis Obispo19612227
Madera15414209
Santa Cruz14588183
Marin13136197
Yolo12787185
Shasta10969174
Butte10922160
El Dorado9095100
Napa899869
Sutter884597
San Benito575259
Yuba573336
Lassen560119
Tehama508152
Tuolumne394659
Nevada394074
Mendocino379643
Amador344841
Humboldt318033
Lake314140
Glenn221923
Colusa212813
Calaveras190547
Siskiyou174014
Inyo128736
Mono12114
Del Norte9875
Plumas6536
Modoc4524
Mariposa3957
Trinity3675
Sierra990
Alpine810
Unassigned00
Chico
Clear
41° wxIcon
Hi: 63° Lo: 35°
Feels Like: 34°
Oroville
Clear
45° wxIcon
Hi: 63° Lo: 43°
Feels Like: 39°
Chico
Clear
41° wxIcon
Hi: 58° Lo: 39°
Feels Like: 34°
Red Bluff
Partly Cloudy
45° wxIcon
Hi: 40° Lo: 15°
Feels Like: 41°
Red Bluff
Clear
45° wxIcon
Hi: 63° Lo: 41°
Feels Like: 41°
Chico
Clear
41° wxIcon
Hi: 65° Lo: 37°
Feels Like: 34°
It was a bright and breezy Friday for northern California, however the wind has been much stronger over Modoc County where a High Wind Warning is in effect through this evening. Stronger wind and cooler air will define our weather Saturday.
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