Boost Your Immunity!

7-Step Immune System Support

Our native immune system is a very complex and marvelous self-defense system that runs on autopilot throughout our lifetime. Those who have a balanced immunity can avoid or fight off the infection. This means a complete lifestyle optimization where hygiene, balanced diet, exercise, and regular recovery techniques are all important to practice. Follow our 7-step immune protocol in your daily practice.

Step 1. Sleep

Sleep at least 8 hours daily. It has been proven that the lack of sleep weakens our immune system, and those who are suffering from chronic fatigue need even more – 9 plus hours daily for a longer period of time.

If you have difficulties falling asleep in the evening develop a healthy sleep hygiene routine:

Start winding down around 9pm. Cut back blue light, don’t read and watch stressful and work-related information, take a hot bath with Epsom salt or shower, do relaxing belly breathing exercises and meditate, take a small cup of hot stimulant-free tea like chamomile and try some melatonin 30 minutes before bedtime.

If you couldn’t sleep enough try to take a power nap after lunch.

Step 2. Exercise

Regular exercise has multiple benefits for all bodily systems. Better stress management, cardiovascular health and hormonal benefits, better blood sugar levels, and daily mood just to name a few. Your immunity will benefit greatly from regular daily exercise. Make sure you follow a well-designed training program and don’t overload yourself. Maintain your strength and conditioning routine and daily cardio exercises. It is very important not to overdo it! Overtraining has an immune-suppressing effect so you want to avoid strenuous workout sessions. Enjoy your workouts and appreciate all the things your body is capable of doing for you.

Step 3. Sanitize

Wash and sanitize your hands every time before meals or when you touch your face and personal belongings. We often forget when we touch our face (mouth, nose, eyes, ear) while we are out and about since most of those movements are automatic. Remember sanitizers are not replacing thorough hand washing. Wash your hands frequently with soap for 20 seconds.

Step 4. Nourish

One of the most powerful ways of supporting your immunity is through the food you consume daily.

It is important to have a balanced diet during the day with whole foods. Try to minimize processed food intake since it contributes to increased inflammation.

The following food items are very effective in your immune system support:

– garlic, onions, shallot, leek

– raw local honey and raw manuka honey

– green tea, herbal teas, and filtered water – 8 glasses a day

– ginger, turmeric

– citrus fruits (lemons, lime, oranges, mandarin, grapefruit)

– berries (elderberry, blueberry, strawberry, blackberry)

– green leafy vegetables (spinach, collards, beet greens, lettuce, swiss chard, cilantro, endive, arugula, turnip and carrot greens, parsley)

– cruciferous vegetables (broccoli, Brussel sprouts, bok choy, cauliflower, kale, cabbage)

– fermented foods (kimchi, greek yogurt, cabbage-sauerkraut) – natural probiotics

– vegetable soups, broth, and chicken soup with plenty of herbs (thyme, basil, parsley, cilantro, oregano)

– oysters, fish, seafood, and seaweed – high zinc and omega-3s

– oregano and oregano oil

– mushrooms

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Step 5. Cut back on Alcohol

– Interferes with sleep quality

– inhibits your immune system to fight off infections

Step 6. Relax and Recharge

– Breathing exercises and meditation

– Spend time under the sun on warmer days and take walks and hikes in nature.

– Hydrotherapy and controlled cold exposure

– Steam room/shower and wet/dry sauna

– Maintain a positive mindset and let go of negative emotions.

Step 7. Boost your Immune System with Supplements

– Zinc, Selenium, Vitamin C, Vitamin A, Vitamin D3, Omega 3s, Oregano oil, Echinacea

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