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Getting Your Body & Your Immune System Ready for COVID-19


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It was pretty brutal, but I made it through!

Yep, I had COVID-19 and I had all the talked about symptoms:

  • Sore throat
  • Fever
  • Taste & Smell, GONE

Overall, I was entirely blessed because I didn't have shortness of breath. That was the only one I was not looking forward too. 

When I listed Exhaustion above, let me tell you, it was no joke! I could make it until about 1 pm and then I would just pass out. After about 2 days I stopped trying to fight it and just went with it and that helped a lot.

In today's video, we're going over how to really maximize your immune system so you're ready, as best as possible to take on COVID-19. 

Let's get ready to rumble and really beat this thing!

Full Transcript

Dr. Joshua Eldridge (00:04):
Hey, what's going on. My name's Rr. Joshua Eldridge, and I am excited to be here with you now. I just got done with a case of COVID-19 going through it, going through the disease. So it kind of stunk, but I want to be here to help you guys get prepared for this, in the event that you or your athlete goes through this. Well, I mean, but I want to help you guys get your immune system up as best as you can either to get ready to fight this off if you get it or hopefully to keep from getting it or stay asymptomatic. A lot of you guys are getting ready to go to school. You're going back to your sports. So we'll want to make sure that we're focusing on this to make sure that we're keeping our, like I said, our immune system, just as best as we can.

Dr. Joshua Eldridge (00:50):
So I just want to give you three quick tips on how to do this. Number one, I want to make sure that you guys are eating fruits and veggies with every single meal. You're going to try to stay away from in the next while as much processed food as possible. Stay away from the junk food, stay away from the sweets, things like that, not the homemade sweets, right? That you know, what's in that, that, that a dessert, but stay away from the junk that you can buy at the store. I want you to stay away from that. I want to add in fruits and vegetables with every single meal, it should just be, I think the recommendation is five to seven servings per day. You know, exceed that. Maybe try to get above seven every single day. Really boots had immune system eat from the rainbow, try out different fruits right now we're eating nectarines and they are out of this world.

Dr. Joshua Eldridge (01:44):
So, you know, there's all these great fruits out that you can, that you can take advantage of, make sure you do that. So that's the first thing up. Yeah. Your fruit and vegetable intake right now get away from processed foods, really get after those fruits and vegetables, that's gonna really help you out. It's gonna add a lot of those micronutrients that your body needs to fight off disease. Also, those, those coenzymes, there's all sorts of great stuff in the, in the fruits and vegetables that your body's just gonna go to town on that virus. But so up there really take it to the next level.

Dr. Joshua Eldridge (02:24):
Number two, I want you to make sure you're taking in really good quality carbohydrates. Now here, this is parents too, right? Taking in really good quality carbohydrates, like potatoes and sweet potatoes and Brown rice. Uh, there's all sorts of quinoa.

Dr. Joshua Eldridge (02:42):
There's all sorts of ancient grains that you can take in a whole grains. Like Dave's killer bread is one of my favorite things to take in. If you're going to have a sandwich. So really up that intake of carbohydrates, the reason why is our body needs that energy to be able to fight off the disease. One of the things that happens with this disease that they're seeing is people have a lack of appetite and that gets them in a lot of trouble. And so I want to make sure that you have that energy. Now we need to be taken that anyways, as athletes, you know, somewhere around 60 percent of our intake, uh, needs to be carbohydrates. So, so just think about it. How can it really up the quality of my carbohydrates and make sure I'm getting enough of that? Protein's important. Yes, but for a young athlete, it's only 10 to 30% of their intake.

Dr. Joshua Eldridge (03:33):
So we want to make sure we're taking in that quality protein, but we're not taking in so much that it's making us full and we don't want to take in our carbohydrates. Right. So make sure that you're getting good quality carbohydrates and that we're getting enough of it to fight off the disease. That's one of the main things after reading that research about, about people losing their appetite, I was going through the worst of it. How was making sure I was okay. Taking in a lot of food, even if I didn't really feel like eating, I was taking in food, taking in food, and then I'd make it like three steps and I would want to go pass out in bed. So that's kind of the way goes, fatigue is one of the worst of the symptoms and it lasts for forever. I'm just now,

Dr. Joshua Eldridge (04:15):
I've been able to exercise three days in a row for the first time, three weeks. So I'm feeling a lot better just taking in food and really up in the quality of my intake right now, staying away from junk as much as possible. So that's the points one and two.

Dr. Joshua Eldridge (04:33):
Now, number three. Here's the deal. We're gonna sleep. We gotta get that sleep. Now, one of the things that got me in trouble, it wasn't that I was lacking sleep. What got me in trouble was I actually did a squat workout. I did a really long hike, longer than what I was used to doing. And my body was really worn down. And so I think that's what kind of kicked it off. I think I was fighting it, but when I did that overwhelmed my body and then I didn't get great sleep.

Dr. Joshua Eldridge (05:04):
Then the next morning I woke up with a fever and I just think it was, I overdid it, but I probably wasn't getting great sleep a few nights before, and that's not going to cure it. Right. I'm not saying that that's a cure for COVID-19 is sleep, but it's a really important thing for your athlete and for you to make sure that we're able to fight as best as possible is to get that great sleep. And so what that does is that take some nutrients that we've gotten and it's applied, right? It, you know, allows us to apply it by sleeping that's what sleep does for us is it really is able to acutely get things where it needs to do the other thing that's directly involved in fighting the disease that decreases inflammation. It increases your immune response all by sleeping. So sleeping is my third point and it just takes points one and two and it, and it makes it go into practice.

Dr. Joshua Eldridge (05:58):
So it's like the practical application taking that stuff in the asleep. And that really gets your immune system boosted and where it needs to be. So, number one, we're increasing our fruits and vegetables getting rid of the junk. Number two is we're upbring our carbohydrates. So we're making sure we're taking in really good carbohydrates. And number three, we're getting sleep. Now, don't forget. Let me give you a couple of recommendations because I didn't just a little bit earlier. So 10 to 12 hours of sleep. If you're under the age of 12, if you're over the age of 12, it's eight to 10 hours. So eight to 10 hours, if you're over 12, 10 to 12 hours, if you're under 12 adults, you need somewhere seven to nine hours of sleep and that's going to be optimal for you. Eight hours is great. We all need to start getting that.

Dr. Joshua Eldridge (06:50):
When you get back to school, sleep is the priority more than anything else that your athletes going to be doing over the next six months in the heat of the coronavirus COVID-19 we are sleeping so critically important. Don't skip this step. I don't want your athlete going down and getting sick because of this. I don't want this going through your family and you not being as prepared as possible. Like I said, these aren't cures to disease, but they're giving our bodies the best chance to fight. And we're getting our bodies ready to take on this disease as we go back to school. And as we go back to our sports, once you guys ready, and that's how we're going to do it, we're going to up those fruits and vegetables. We're going to make sure we're taking enough carbohydrates to give us the energy we need and we're going to sleep the recommended amount.

Dr. Joshua Eldridge (07:42):
Alright, my name's Dr. Joshua Eldridge. Thank you so much for joining us here at the Sports Performance Academy. Now I've put together a show it's about an hour, but as part of our sports performance Academy that I did, I want to share that with you. So head over to and sign up for that. The link will be right down below. And I want you to check out more about how you can prevent COVID-19, um, you know, to attacking your family and your athlete. What are some of the steps that you can take? So go check that out right now. All right, until next time again, my name's Dr. Joshua Eldridge, and thank you for joining us right here at the Sports Performance Academy.



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