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RECIPES TO BOOST YOUR IMMUNE SYSTEM – Excerpt of the “Supercharge Your Body” eBook

Breakfast

Breakfast recipes can be as simple as eating a fruit salad, fruit juices, or fruit smoothies. Here are a few other ideas.

Blueberry smoothie

2 servings

Ingredients

  • ½ cup of plain kefir (or replace with yogurt)
  • ½ cup of plain yogurt
  • 1 cup of blueberries
  • ½ cup of other berries (blackberries, strawberries, raspberries, etc.)
  • 1 tablespoon of sunflower seeds
  • 1 Brazil nut, slice (optional)
  • 4–6ice cubes

Instructions

Place all the ingredients in the blend in the order listed except for the ice cubes. Pulse a few times, then add one ice cube at a time, pulsing 4–6 times in between. Blend until smooth and serve....

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21-DAY PLAN – Excerpt of the “Supercharge Your Body” eBook

The following plan is to help you build a healthier lifestyle that can help you maintain a robust immune system. The 21 days are divided in three weeks, and each week, you will add a little something to help you build on your new healthy lifestyle.

Before you start this plan, ask yourself how ready you are to make that lifestyle change. Your motivation to change will be the number one reason if you can maintain the 21-day plan.

Answer the following questions to assess your change readiness.

On a scale of 1 to 10 (1 being not motivated, 10 being highly motivated), how motivated are you to disconnect from the digital world?

1       2       3       4       5       6       7       8       9       10

If your answer was below 10, what would help you move one score higher? In other words, what would make you more motivated to change?....

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ESSENTIAL OILS – Excerpt of the “Supercharge Your Body” eBook

While you’ve learned about supplements in chapter 4, there are other ways that natural medicine can be helpful in boosting your immune system. Aromas from essential oils can help you boost your immunity and prevent illnesses while eliminating antigens. The three oils that we will present to you in this section are eucalyptus oil, lavender oil, and tea tree oil.

Eucalyptus Oil

Eucalyptus is known to help to fight the common cold and respiratory issues. You can use it in a diffuser to help clear the breathing airways, or you can also add a couple of drops to your bathwater. This oil is also a great antibacterial, antiviral, and antiseptic. Eucalyptus oil is also known to stimulate the immune system. Although, like many oils, you have to be careful about how to use them. In this case, Eucalyptus oil is not recommended for infants and pregnant women....

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SLEEP AND RENEWING THE BODY – Excerpt of the “Supercharge Your Body” eBook

Sleep and Renewing the Body

Sleeping is, by far, one of the best remedies to help the immune system fight off any disruptive bug in your body. Sleep is crucial for the body’s production of cytokines. Cytokine is a protein that reduces inflammation and infection in the body.

Sleep is critical to ensure a healthy immune system that is always ready to fight any bacteria and viruses. The recommended sleep hours are seven to nine hours per night to rest and regenerate the body adequately. If some days you are unable to get the recommended dose of sleep, try to do one or two naps of 30 minutes during the day. If you don’t get enough sleep, your immune system can’t function optimally. Here are a few ideas to help you improve your sleep.

Create a Routine

It is proven that a routine will trick your body into falling asleep at a specific time. Try to observe yourself, is there a time when you are tired? If so, make sure you go to bed before that time. Create a routine that allows you to complete everything before that time and go to bed. You can also set an alarm that will tell you that it’s time to prepare yourself for bedtime. That way, you are less likely to forget what time it is and be more successful at implementing a routine. A bedtime ritual is an excellent addition to your....

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EXERCISING AND DETOXIFYING – Excerpt of the “Supercharge Your Body” eBook

Exercising and Detoxifying

Based on recent research, exercising can be beneficial to the immune system as we age. According to studies, daily activity can strengthen the immune system across the lifespan. Another interesting finding is that not only does frequent exercise boost our immunity, it also seems to delay its aging. Allowing us to maintain an optimal immune system as we grow older. Daily exercise can be as simple as a 20 to 30-minute walk. You can also add yoga or Pilates to your routine.

Stretch for Relaxation

Since the body immunity respond better when the body is relaxed (as mentioned in the previous chapter), it is only logical to help the body relax with stretches. Stretches like the forward fold can boost the immune system by bringing blood flow into your sinuses and release its congestion. Stretches can be done in the morning and in the evening; you only need a few minutes of stretches for your body to benefit.....

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MANAGING STRESS IN YOUR LIFE – Excerpt of the “Supercharge Your Body” eBook

Managing Stress in Your Life

Stress is a significant contributor to illnesses. One person out of three reports feeling very stressed in their daily life, which tends to put us at risk of activating harmful viruses that may be in our system. When we experience stress, we harm our body’s ability to fight antigens with antibodies. Daily stress and stressful situations can be very detrimental to our immune system.

They have found ways to change their perspective to be less reactive about various situations that may arise. The more stress reduction activities you can bring in your life, the stronger your immune system will become. If you are interested in doing so, here are a few suggestions to consider.

Adopt a Positive Attitude

According to studies across the world, positivism is a trait that increases your health and reduces your chances of being sick from a virus. Not only is the immune system of optimistic people more robust, but they also show signs of being healthier in general. Whatever happens around you, you always have a choice of how you respond to that situation. You either see it with half-full glass or half-empty glass. An excellent way to start improving your attitude is to focus on gratitude. Finding things that you are grateful for will help you see the best in everything. You can do so by writing in a journal the daily gratitude that you want to express....

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SUPPLEMENTS FOR SUPPORT – Excerpt of the “Supercharge Your Body” eBook

Supplements for Support

We cannot ignore the importance of a healthy diet to strengthen our immune system. A diet that is rich in vitamin E and vitamin C, zinc, and selenium are most likely going to help you boost your immunity. While it is great to eat as many healing foods, it is not always possible to provide all the nutrients and antioxidants that our body needs to stay healthy. That’s when supplements become a great option.

Selenium

Not only is selenium a powerful antioxidant, but it also plays a vital role in our immune system. It is one of the essential minerals for our health. According to studies, viruses seem to thrive in an environment that is deficient in selenium, and Vitamin E. Selenium will enhance the immune system while reducing inflammation. The selenium recommendation per day is 55 micrograms a day for an adult.

Vitamin E

Vitamin E is also a potent antioxidant like selenium. It can help fight any infection in the body since it enhances the immune system. A daily dose of 15 mg a day is what is recommended by the experts, and it is especially important as you age.....

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FOOD TO HEAL – Excerpt of the “Supercharge Your Body” eBook

Food to Heal

Food is essential to our body to work optimally. We get most of the nutrients and antioxidants we need from fruits and vegetables. That said, you need to ensure that you have a diet that includes as many fruits and vegetables to get the nutrients and antioxidants that will help strengthen your immune system. That would mean a diet that contains vitamin E, vitamin D, and selenium.

These are rarely found in processed food (unless enriched), and your body has more chances of absorbing what it needs when you eat fresh whole foods. Leafy greens, nuts, citrus fruits are all excellent choices of foods that are high in nutrients and antioxidants that are known to boost your immune system.

Here’s a list of food that you will want to have on your weekly grocery list.

Meat and Alternatives

Brazil Nuts

Brazil nuts are at the top of our list because it is one of the most reliable sources of selenium. Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. Just one nut can provide up to 96 micrograms (mcg), which is already above the daily recommendation. The daily intake recommendation is 55 micrograms of selenium for an adult....

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HEALTHY LIFESTYLE AND WHAT TO AVOID – Excerpt of the “Supercharge Your Body” eBook

Healthy Lifestyle and What to Avoid

Maintaining a healthy lifestyle is an advantage when it comes to strengthening our immune system. While most people adopt healthy behaviors when they are sick, we recommend that you try to make those recommendations a lifestyle to be able to sustain.

It is imperative to maintain a healthy lifestyle for our physical and mental health. In the next chapters, we will dive into the subject of what you can do to improve your immune system. We will look at what foods you can eat, and the changes you can make in your day to help with mental health. You will receive a 21-day plan you can implement to help you be more successful with that healthy lifestyle. 

But first, let’s do a little survey to assess your lifestyle and how well you do on the immune system checklist.

Check all that applies to you.

  • Ear infection yearly
  • Use antibiotics at least once a year
  • Reoccurring Skin issues like rash or inflammation
  • Autoimmune disease......

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THE BASICS OF YOUR IMMUNE SYSTEM – Excerpt of the “Supercharge Your Body” eBook

Supercharge Your Body excerpt

The Basics of Your Immune System

The role of our immune system is to protect us from any foreign substance that could harm the body. These foreign substances are also known as antigens. Antigens include bacteria, viruses, parasites, and fungi. When those organisms are found in the body, they trigger the immune system, which, in return, try to destroy the antigen with various mechanisms.

Our immune system can be divided into two categories; innate and adaptive.

Innate Immune System

The goal of the antigen is to get into the body. Our innate immune system is the first responder of our body, which includes our skin, immune system cells, and some chemicals in our blood.

Skin

Our skin is the first line of defense, which serves as a surface barrier to stop the virus or bacteria from getting into our body. That also explains why, when we are in flu season, you see signs of washing your hands everywhere. By washing your hands, you destroy the antigen before it harms the body....

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