Boost Your Immune System – Part 3: Rest & Sleep

Rest & Sleep – “You become what you feed your mind”

Having one lazy day per week can help reduce stress, high blood pressure and improve mental health. Read or watch your favorite show during your off day. Avoid watching news or any negative information on a daily basis. It’s interesting to note that if you read daily, you can relieve stress and decrease the risk of cognitive decline. Once a week, for 15–20 minutes, sit in a hot bath that contains Epsom salt, baking soda and essential oils. This combo draws out toxins, lowers stress hormones and balances pH levels. Good sleep is also important. This is when cell regeneration and reduction of stress levels occur. Between the hours of 10 PM and 2 AM we produce the greatest amount of melatonin. Melatonin influences the production of human growth hormone (HGH) secretion which enhances immunity. Make it a habit to go to bed early and stick to a regular bedtime. Don’t eat 3–4 hours before bed. Make the room dark, keep it cool and meditate to fall asleep easier. Get 7–9 hours of sleep each night. Research has shown that those who sleep 6 hours or less a night are more likely to catch a cold than those who sleep 7 hours. When you skimp on sleep, your body has a harder time preventing infections.

Boost Your Immune System – Part 2: Exercise

Exercise – “Any exercise is better than no exercise”

If you don’t have a lot of time, even 20 minutes of exercise a day makes a difference. Something as simple as walking for just 30 minutes a day, helps lose weight, reduce stress levels, lower blood pressure and improve immunity. A new study shows that regular exercise may help protect against severe Covid. Make exercise part of your morning routine so you can have a great start of the day, more energy and stay focused. In addition to cardiovascular workouts, strength training is also beneficial. There are many free videos online you can follow. Search for your favorite exercises on YouTube or if you have Amazon Prime, Prime Video offers free and paid exercise videos. Also, Peloton is offering free classes for a limited time and you don’t have to buy a bike to do strength, cardio, yoga and meditation sessions. Strength training reduces the risk of cardiovascular disease, osteoporosis, diabetes and Alzheimer’s. It increases strength and improves bone and muscle mass. Get stronger, leaner and healthier by strength training 3 times a week.

    Boost Your Immune System – Part 1: FOOD

    Even in the midst of a pandemic, there are some key things that could potentially improve your immune system.

    Food – “Let food be thy medicine and medicine be thy food”

    To have a balanced diet, eat more whole foods and eat a colorful diet. Make fruits and vegetables a staple in your diet. It is recommended to have at least 2 servings of fruit and 5 servings of vegetables a day. Start the morning with fruit. Fruit will give you energy for the day, cleanse your body and keep your brain sharp. In addition, a high fruit diet ensures you get an adequate amount of Vitamin C in your diet which is important for your immune system. Add some frozen blueberries to your oatmeal, smoothy or protein shake. Frozen blueberries deliver the biggest dose of disease fighting antioxidants. An apple a day does keep the doctor away. Gravitate towards red-skinned apples with the most color. You can even skip caffeine and eat an apple to wake you up in the mornng. Don’t miss out on the mother fruit; the avocado. Avocado is world’s most nutritious fruit with over 25 essential nutrients. Make your own avocado toast by mashing an avocado with olive oil, lime juice, sea salt and pepper. Add hemp seeds for protein. Spread it over a slice of sprouted grain bread. Green tea is also an excellent antioxidant and boosts your immunity against illnesses. Adding some ginger, lemon, mint and honey will provide additional benefits. Have your cheat meal, but keep in moderation and remember that every bite you take is either fighting disease or feeding it.