Dr. Katie To shares her daily routine to reduce COVID-19 risk: wash hands for over 20 seconds, meditate and exercise, sleep well, drink half an ounce of water per pound of body weight, and take vitamin D 50,000 IU weekly, vitamin C daily, B complex, liposomal magnesium, glutathione, and rotating probiotics.
I'm Dr. Katie to would like to share with you my daily routine to stay healthy and strong so you can fight against the coronavirus. So the most important things about fighting coronavirus of course is washing your hand for more than 20 seconds. And at home what we do with our three year olds is we singing happy birthday song twice or the baby song. So practice washing hand is something that definitely the most important. And don't touch your face with the hand. In our practice we are also changing from shaking hand with patients into bowing. And I know that will be a lot safer for a lot of people and also showing a lot of respect that we have our patients and viruses. So in order to go over what I'm taking and what I'm doing every day, I can tell you what's the most important thing is lower the stress level. Doesn't matter it's from the outside or the inside. You need to make sure that your stress level is under control. Meditation is amazing. Also same is working out every day doesn't matter. Yoga, stretching or biking, walking, being outside the sunlight is really healthy for you. Then the virus are not Usually get cured at 26, 27 Celsius and also in the sun, direct sunlight. So make sure that you are spending time outside. Of course not in a crowded area, but definitely lower your stress level. Second is get enough sleep. A lot of us cut sleep, we stress, we can't sleep. So there's a lot of things that help us to fall asleep and stay asleep. And make sure that you practice sleep hygiene. No screen time, sleep enough and listen to your body. And of course drink lots of water. The only way you can detox in your body is through sweat, through bowel movement, to peeing and also growing hairs out. So if you don't drink enough water, your body would not be able to eliminate toxins. And so you accumulate that and your immune system will get weaker. So make sure that you drink enough water. How much water is enough? The rule of thumb is if you weigh 100 pounds, you will drink 50 ounces of water a day. So I don't recommend you guys changing, switching from say you're taking 16 ounces a day right now, go straight to 50 ounces. The reason is your bladder will get super super stretched and then you would go to restaurants all the time. So increase it incrementally and so that way you can achieve that half body weight in ounce for water. Go. Okay, so what do I take every day to help with my immune system? I'm taking right now a few Supplements And I know that crucial not just because of coronavirus. This is what I've been doing all this time. My number one favorite is of course my vitamin D50000 unit a week. This is my third week. So you know that I take three already. I still have 12 more weeks to go for this pack. And then after that we'll get a blood work to see where my number is. So I take this every week. I put a timer on my phone. Same thing with my husband. We're both on this pack. And that way you don't forget to take your weekly medication. Vitamin D is a hormone. So it's very important in regulate your thyroid, your immune systems and definitely in upper respiratory infection. This is a key. People that have upper respiratory infections are usually low on vitamin D. And in the 7 billion people in the world right now, about more than a billion people are deficiency in vitamin D especially in this country. So we definitely make sure pay attention to that. If you have a child or you know, younger, you can admin vitamin D3K2 Liquid health food store, you know, pharmacy all have this. And so my son get this every morning. Also beside vitamin D weekly this is what I'm taking daily. So I always started out with my vitamin C first thing in the morning empty stomach and have my breakfast, my water and then in about after lunch taking my B complex B is super important. And you know when you get a B12 shot you like energize a bunny because lots of energies and, and that's what your body gonna need to activate that. So B complex is I will usually take it after lunch and it gives me a boost of energy in the morning. Usually I have patients that they, they feel great and then after lunch it just feels so fatigued and you know kind of losing that momentum. So I'm taking this B to help supplement it. The reason I'm taking this because my doctor did take admin a test called spectra cell test and I have a low level B complex. So that's why I'm taking that every day. So make sure before you take any supplement talk to your doctor. Make sure that's what you need. Don't just take it randomly.
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And in about nighttime after, after dinner I taking this magnesium. So this is magnesium that in a lipospheric form. So what this magnesium does is help me to relax and, and fall asleep and stay asleep. Magnesium is also very crucial in fighting the virus. Right now that your vitamin D, your vitamin C and your magnesium combinations if you take it properly it will help you to strengthen your immune system. Especially if you get enough sleep, your body can repair anything that need to be repaired during the nighttime. Okay, so I take this usually after dinner and then right before I go to sleep I'm taking my glutathione. Glutathione so it can repair my mitochondria, help my cells to boost and work properly. So those are the four that I'm taking every day, including the vitamin D weekly. One more thing that I'm always telling patients especially what I see in their mouth is you gotta be on probiotic. Also because we don't have enough good guys in our gut and in our histories, we're taking quite a bit of antibiotic in the past and that wipe out a lot of good bacteria in your gut. So I'm always make sure that I rotating my probiotic and taking from hyperbiotic.
I can put the link into the comment section below. And for my son I'm giving him a prokids ENT versions of hyperbiotic. It has strawberry vanilla flavor. It is especially sugar free and two or three years old, this is a treat. This is his candies. No M M's, no chocolate, just probiotic for kid with really good flavor. And this ENT version is designed for ear, nose and throat support and support healthy teeth also. So he take this every day and that is his treatment. So that's what my routine for staying healthy, not doing just during this coronavirus time, but definitely practicing healthy habit and strengthen your immune system throughout the whole year will pay off. So you don't have six days, you can enjoy vacations and most importantly you are healthier not just in the mouth, but healthier body and healthy mind. So. So again I'm Dr. Katie. If you have any questions please put in the comment section below and I would love to answer your questions and help you out. And if you have any more recommendation, we would love to know what you're doing that helping you with your immune system and share that with everyone. So stay strong, stay healthy and practice hand washing. Be real mindful about what you're doing and lower the stress level, drink your water, get your sleep. Those are the things that we're going to do all the time, not just during this time. So we got this and we're gonna, we're gonna get through this together. Have a wonderful day and go outside, enjoy the sunlight.
