The 7 Essential “In’s & Outs” of Boosting Your Immunity

The In’s!

Tip #1 – Get Quality Sleep - Atleast 7 hours/night.

People who get less than seven hours of sleep at night have a three times higher risk of catching a cold than people who sleep eight hours or more.
Researchers at Carnegie Mellon University in Pittsburgh, Pennsylvania studied 153 people. Lack of sleep  also instigates weight gain and brain deterioration.  This is when our immune system really goes to work for us.  So get some zzzzzz’s!!!

Tip #2 – Immune Boosting Vegetables  (Organic Recommended)

(If you are not able to attain organic produce, go to www.foodnews.com for the dirty dozen guide to help you make smart choices when choosing non-organic produce that has been grown with pesticides)

• Winter Squash, Yams, Carrots - High in Vitamin C and Beta Carotenes that support your immune system.
• Leafy Greens (Collard Greens, Kale, Swiss Chard, Spinach) - Loaded with Chlorophyl, Beta Carotene, Fiber and numerous minerals that love to support your immune system. 
• Cruciferous Veggies (broccoli, cauliflower, Brussels sprouts, cabbage) - High in Antioxidants, Support detoxification and digestion.
• Aliums – (onions, garlic) – antimicrobial, prevent inflammation, allergies, mucous formation.
• Medicinal Mushroom – Reishi, Maitake, Shitake - Enhance and stimulate the Immune System. Anti-viral, anti-bacterial. Great in   soups or sautees!
  

Tip #3 – Immune Boosting Herbs

Add these beauties to your soups, stews, entrees or even smoothies for immune protective value!

• Garlic – anti-viral, anti-bacterial, anti-inflammatory, strong antimicrobial action, through the stimulation of white blood cells (the troops of your immunity!)
• Ginger – Anti-inflammatory
• Turmeric – supports liver detoxification, anti-inflammatory
• Licorice – supports the adrenal, expectorant (helps lungs release mucous). Use with caution if you have high blood pressure.
• Cayenne – vasodilator, antimicrobial
• Rosemary – Antibacterial
• Oregano – Antibacterial, Antiviral
• Basil – Antibacterial, Antiviral
  

Tip #4 – Immune Boosting Beverages

Monavie – This is a potent acai antioxidant elixir, loaded with the #1 super food, the acai berry, which modulates the immune system and is a potent free radial scavenger along with all the other rare fruits it contains.

Teas - Perfect to warm you from the inside out with a gentle thermogenic affect!

• Peppermint – Antibacterial, soothing
• Ginger/Lemon Tea – Anti-inflammatory, Antibacterial, Antiviral.  Just grate 1 tsp of ginger (or more) and let it steep in a cup of water for 20 minutes.  Drain liquid into your tea cup and squeeze in some lemon. Add a pinch of cayenne to at the onset of a cold.
• Chamomile  - Rich in a flavonoid packed with antibacterial action. 
• Echinacea (do not exceed 3 weeks at a time)
  

Green Juices – If you have a juicer or even a blender put leafy greens to work with a squeeze of lemon and ginger.  This is very alkalizing and nourishing

Immune Spritzers –add a packet of Emergen-C (stevia sweetened) to your daily water intake.  Tasty and supports your immune systems and your adrenals.

Tip #5 - Healthy Fats

• Olive Oil – anti-viral, anti-bacterial (don’t cook with this! It is a very delicate oil Just add it to salads or steamed veggies).
• Coconut Oil – anti-viral, anti-bacterial, anti-fungal – great for sautéing.
• Red Palm Oil – High in Vitamin A and Beta Carotenes that support the immune system, the lining of the lungs and mucous membranes and the thymus gland.
  

Tip #6 Supplement!

• Multi Vitamin – Because our soils are depleted of vital nutrients it is essential to be on a broad spectrum Professional Grade Multi-Vitamin to cover your bases for vitamins and minerals
• Buffered Vitamin C – Fuels the immune system, supports the adrenal glands, liver and kidneys. Contributes to the increased production of white blood cells, antibodies and adequate levels of interferon, which are proteins that are key to prevent multiplication of viruses.
• Probiotics.  Did you know that over 80% of your immune system is in your gut? Probiotics help increase your immunity and support the body to resist bacterial and fungal invaders!
• Essential Fatty Acids –  Anti-inflammatory and keep the cell membrane fluid and healthy preventing bacteria and viruses from penetrating our cells.  
• Allicillin – Antiviral & Antibacterial, yet this does not impact your healthy gut bacteria. 
• Oregano Oil – anti-viral, anti-bacterial
• Whey Protein – a VERY tasty way to build up your Immunoglobulins (part of your immune system) and to build tasty shakes!  See www.getnourished.tv for tasty shake recipes.
• Vitamin D - This super star helps modulate your immune system.  Before supplementing get your Vitamin D Levels checked.  Ask your doctor for the “25 Hydroxy D” Test.  Or contact Sarah at www.getnourished.tv.
  

Tip #7 – Burst Training

This simple, no excuses exercise decreases your cortisol AND raises your Growth Hormone (we love that!).  So – it helps boost your immunity, and keeps you looking younger too!  It’s super simple – warm up for a few minutes, then go all out for 30-60 seconds and then recover for twice as long.  Do this to the extend of no more than 4 minutes total bursting a day.  Say goodbye to those long stints on the treadmill and bike.  Long endurance activity, actually lowers immunity.  So just Burst!

The Outs!

Tip #1  - Out with Alcohol!

Very acidic and high in sugar which viruses and bacteria love!  It also, suppresses the immune system, taxes the liver and dehydrates the body. 
Replacement: It can be done.  Make your own “Virgin Berry Immune Boosting Cocktail! 8oz Peltier or other sparkling mineral water, add 1 Berry E-Mergency (sugar free-sweetened with Stevia).  Tasty and Refreshing! 

Tip #2 – Out with Sugar!

Suppresses the immune system for up to 5 hours after consumption.
Replacement:  Xylitol (it’s antibacterial!) Stevia, Low glycemic fruit.

Tip #3 – Out with Processed & Refined Foods!

These are vaoid of nutrients and only deplete your precious reserves, don’t waist your time on them!   

Tip #4 – Out with the Stress!

Suppresses the immune system and releases releases cortisol that hurts our memory and makes us gain weight around our belly.
Replacement: Belly Breathing,  Meditation, Relaxation, Qi Gong, Tia Chi, Meditation.

*Research research indicates that when you put your relaxation skills into action, your interleukins (leaders in the immune system that respond to cold and flu viruses) increase in the bloodstream.  When you are stressed you age prematurely.

Tip #5 – Out with Bad Fats!

Hydrogenated oils, safflower, sunflower, corn oils, canola, soy oil. These oils disrupt your normal biochemistry.  
    Replacement: See healthy fats!

Tip #6 – Out with Soft Drinks!

These are loaded with chemicals and sugars that suppress your immunity AND make you GAIN weight! 
Replacement: “Immune Boosting Cocktail”! Sparkling mineral water, (sugar free-stevia sweetened Emergen-C).  Tasty, Refreshing AND it’s boosting your immunity!

Tip #7 – Out with Toxic People!

If there is someone in your life who is taking the wind out of your sales – let them go, atleast for now.  Give it a few months to give yourself time to determine if they are someone that serves you in your life…

If you have any questions or would like guidance on any of the above please feel free set up a complimentary consult with Sarah by contacting her at www.getnourished.tv.

Here’s to a VERY Healthy & Happy Holiday Season!


Sarah Reilly, CNBP, CNE, CNC

www.getnourished.tv