These health essentials are great no matter what

To help nourish your physical and mental well-being while at home during this pandemic, our doctor and health professionals have listed some helpful tools and strategies intended to help support your mental health and immune system right now, such as:

  1. Eat the Rainbow/Nutrition: Nourish your body with immune boosting superfoods such as:
  • Baked, broiled or grilled meats (preferably organic/hormone-free) and wild (not farm-raised) fish such as salmon or halibut
  • Tofu, beans and nuts for protein
  • Eat 7-10 servings of Fruits and Vegetables a day to lower your risk of illness
  • Rainbow Veggies: Red Cabbage, Red, Orange, Yellow or Green peppers, Squash, zucchini, sugar snap peas, greens, radishes, tomatoes, carrots, celery, potatoes, avocado, fennel (Note: A meal sized salad is approximately 4 servings and 1 cup of cooked vegetables is 2 servings)

And a rainbow of fruits…

  • Berries, cherries, bananas, pears, oranges, kiwi, mango, cantaloupe, pears, apples just to name a few…
  • Reduce processed snacks with fruit or fresh salsa: (i.e. 2 fruits a day for a snack. ½ cup frozen fruit is one serving, A medium apple is 2 servings of fruit a day)
  • Helpful Healthy Plate tips: recommendations (½ my plate is vegetables, ¼ meat, beans, tofu or eggs, ¼ starch like brown rice, quinoa, potato, yam, squash)
  • Fresh garlic and onions help support your immune system reducing the length of common colds. Garlic has blood pressure lowering benefits and blood thinning benefits


  1. Sleep Hygiene:
  • Get 8 hours of sleep a day. There are some great apps such as Calm and CBT-i Coach available for Apple and Android with guided sleep meditations and sleep diaries
  • Goal: 20 minutes of sunlight before 9 am or after 4 pm daily. This is the prime time to get sunlight with the least harmful UV rays. This will help trigger the pineal gland and help you maintain a good circadian rhythm or sleep wake cycle. Use sunscreen while outside during other times a day
  • Reduce Blue Light exposure and using your devices at night and/or before bedtime (i.e. download a Blue Light filter app, there are several free apps available


  1. Immune Support:

(Supplements to help support your immune system)
These recommendations are available on our online supplement dispensary at a discount. If you don’t have an account your must first register an account. To register please click the link below:

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  • Probiotics 15-50 billion daily to build the immune system through the GI tract
  • Zinc 10-30mg daily
  • Vitamin D 10.000 iu daily
  • Oregano Oil 1-3 capsules daily
  • Olive Leaf 1-3 capsules daily
  • Fresh or capsuled garlic 1-3 capsules daily
  • immunoglobulins/colostrum to boost the immune system starting with the GI tract


  1. Movement, Relaxation & Stress Reduction:
  • Free meditation resources – such as Deepak and Oprah’s 21 Day Meditation Experience (Hope in Uncertain times) and other mindfulness apps/resources available
  • Goal: Daily movement (30 minutes a day, yoga, jogging, observing nature walks, riding bikes
  • Ziva Self Care Center
  • Calm App
  • Reading books, Board games/Family nights, Facetime/Zoom video chat with friends and family

CDC for more information

Be Well, Stay Well, and Stay Informed.


Dr. Sue Williams is available for telehealth or by phone.

Please call the office to schedule your appointment  912-308-1103

New patient consults and 15-minute consults available. We can update your supplements or medications and discuss ways to boost your immune system during these uncertain times. Ask about our 1 hour New Patient visit special.