SIMPLE STRATEGIES TO SUPPORT YOUR IMMUNE SYSTEM
Supporting your immune system doesn’t have to be overwhelming. There are many simple steps you can take, and I believe in starting with what resonates with you. Use what you have on hand and focus on what you can do today without stressing about the things you can't do just yet. Remember, it's a journey, and every small step counts.
Keep in mind, just as important as the actions you take are the things you choose to avoid. To truly maximize your efforts, there are three key things to be mindful of. Let’s not let the small, seemingly insignificant habits chip away at your health. Prioritize these three things:
REDUCE SUGAR INTAKE:
Minimizing sugar in your diet is vital, as sugar can severely impact immune function. Too much sugar can block your body from using vitamin C properly, which weakens your immune response and makes it harder to fight off infections.
Consider this: drinking just one can of soda, which contains roughly 39 grams of sugar, can significantly reduce the efficiency of your white blood cells for up to five hours! Reducing sugar intake can make a big difference in your overall health.
AVOID PROCESSED FOODS:
Processed foods provide little to no nutritional value. In fact, more nutrients are required to metabolize processed foods than they provide, leaving you in a nutrient deficit.
Don’t be fooled by ultra-processed foods labeled as "fortified." The synthetic nutrients they add back often cannot be used by our bodies and can interfere with the absorption of real nutrients. Choose whole foods as much as possible to ensure you’re getting the necessary nutrients to support your immune health.
MINIMIZE EXPOSURE TO TOXIC CHEMICALS:
Many personal care products and household cleaners contain chemicals that can harm our immune system. These toxic chemicals enter our bodies through our skin, breath, or food, adding stress to our immune system.
Our body has to work harder to remove these toxins, making it less effective at keeping us healthy. This is why it's so important to be aware of the ingredients in the products we use and to choose high-quality, non-toxic options instead.
Now that we've touched upon the essentials to avoid for optimal immune function, let's pivot towards the empowering actions you can take to fortify your health.
Please know that every effort contributes to your overall well-being. Even small changes are a step toward a more resilient you.
Let’s dive into practical actions that will support your immune system. You've got this!
PRIORITIZE SLEEP:
Quality sleep is crucial for maintaining a strong immune system. According to Matthew Walker in his bestselling book Why We Sleep, "sleep restocks the armory of our immune system, preventing infection and warding off all manner of sickness."
- Aim for 7-9 hours of sleep per night.
- Essential oils like lavender, cedarwood, or Northern Lights Black Spruce can support restful sleep.
STAY ACTIVE:
The lymphatic system, a key player in the immune system, relies on physical movement to keep lymph fluid flowing. This fluid carries germs like bacteria and viruses to lymph nodes, where they’re destroyed.
- Engage in activities like walking, yoga, rebounding or stretching to keep your lymphatic system moving.
STAY HYDRATED:
Water is essential for moving nutrients around your body and producing lymph, which carries white blood cells and other immune cells.
- Aim to drink half your body weight in ounces of water daily.
MANAGE STRESS:
Chronic stress can suppress your immune response. Incorporate simple stress-relief practices into your daily routine:
- Try deep breathing exercises or a gratitude practice.
- Use stress-busting essential oils like lavender or frankincense
SUPPORT YOUR GUT HEALTH:
About 70% of your immune system resides in your gut. Supporting gut health is essential for overall immunity.
- Include fermented foods like yogurt, kefir, sauerkraut, and kimchi in your diet.
- Consider adding bone broth or a high-quality probiotic supplement.
LISTEN TO YOUR BODY
Pay attention to early signs of illness such as unusual fatigue, a tickle in the throat, or a nagging headache.
Act promptly by giving your body the support it needs with the following suggestions:
CONSUME ESSENTIAL VITAMINS:
- Vitamin C: A powerhouse for immune support. Add foods like citrus fruits, bell peppers, and broccoli to your diet.
- Vitamin D: Sunlight is the best source, but in Canada, supplementation is considered necessary. Fatty fish, cheese, and egg yolks are good dietary sources.
- Zinc: Crucial for activating immune cells. Found in foods like oysters, pumpkin seeds, and legumes.
- Vitamin A: Supports mucosal barriers and white blood cell production. Cod liver oil is an excellent source of both vitamin A and D
TRY NATURAL REMEDIES:
- Elderberry Syrup: Known for its immune-boosting properties, elderberry syrup can be taken regularly (RECIPE HERE)
- Fire Cider: A homemade tonic with apple cider vinegar, garlic, ginger, and turmeric. (horseradish root when I can find it) Easy to make and highly supportive during cold and flu season.
ESSENTIAL OILS:
- Thieves Essential Oil: A favourite for immune support. Try my "Bugger Off" beverage! Honey, lemon juice, 2 or 3 drops Young Living Thieves Essential Oil, top with hot water. Diffusing Thieves can also reduce airborne microorganisms. * I do not recommend ingesting Thieves essential oil unless it is Young Living - not all EOs are the same!)
In conclusion, your immune system is an incredible ally, working tirelessly to keep you healthy.
Instead of being overwhelmed by fear during flu season, focus on your body’s natural resilience.
By making small, consistent efforts to support your immune health, you can empower your body to thrive.
Remember, every step—no matter how small—brings you closer to a stronger, healthier you. You've got this!
If you've read this far, THANK YOU from the bottom of my heart. My deepest intention is to share information that will not only enlighten but empower you to make the healthiest choices for yourself and your loved ones. As you explore and apply what you've learned, I hope you feel a sense of empowerment and confidence. You are the unwavering gatekeeper for yourself and your family, and this is a journey you are not alone in. I'm here to support and encourage you every step of the way. The insights I've shared are drawn from my own experiences and lessons that have positively impacted my life. Together, we can create a path to well-being and vitality.
Let's continue this journey toward health and happiness together!
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