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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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3 Recipes to Supercharge Your Body

3 Recipes to Supercharge Your Body

Food is essential to our body to work optimally. 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. Here are three recipes you can add to your meals to help supercharge your body.

Breakfast - Berry Parfait

Blueberries are at the top of all the fruits and vegetables for the number of antioxidants it contains. Not only does research show the power of blueberries on our immune system, but it is also linked to a lower risk of stomach fat, cholesterol, heart diseases, and cancer.

1 serving

Ingredients

  • ½ cup of plain yogurt
  • 1 teaspoon of honey
  • ½ teaspoon of ground cinnamon
  • ½ cup of blueberries
  • ½ cup of blackberries
  • 1 tablespoon of sunflower seeds

Instructions

In a bowl, start with the plain yogurt, add the honey and ground cinnamon on top. Add the berries and seeds. Enjoy!

Lunch - Sunflower Seed Salad

Sunflower seeds are very high in vitamin E, which is a potent antioxidant that helps fight infection since it enhances the immune system.

2 servings

Ingredients

Salad

  • 1 cup of broccoli, cut
  • ½ cup of sunflower seeds
  • 2 carrots, julienne
  • 1 red Bell pepper, diced
  • 1 cucumber, diced
  • 6 cups of spinach

Dressing

  • 2/3 cup of olive oil
  • Juice of 1 lemon
  • 1 garlic clove, minced
  • 1 teaspoon of Dijon mustard
  • 1 tablespoon of honey

Instruction

Salad: Toss all the ingredients in a large bowl. And serve with dressing.

Dressing: Mix all the ingredients in a mason jar, close the jar, and shake for about 1 minute. Serve on the salad.

Dinner - Lemon Baked Chicken

Lemons and citrus fruits are full of vitamin C, which is critical to the immune system.

4 servings

Ingredients

  • Juice of 2 lemons
  • 2 tablespoons of olive oil
  • 2 tablespoons of pepper (or lemon pepper)
  • ½ teaspoon of turmeric
  • ½ teaspoon of salt
  • 6–8 chicken thighs, boneless and skinless

Instructions

Preheat the oven at 350 F. In a large bowl, mix all ingredients except chicken. Then dip the chicken in the marinade and place on a lightly oiled baking sheet. Pour the remainder of the liquid on the chicken. Bake for 30 minutes or until the chicken is fully cooked. Serve with your favorite vegetable and rice.

3 Secrets to Avoid Catching a Virus

3 Secrets to Avoid Catching a Virus

Studies have demonstrated that they are three key aspects that can help our immune system fight off viruses. The three secrets are the following:

Viruses Like a Body That Is Deficient in Selenium and Vitamin E

Research has shown that germs are less likely to harm our body if the body has sufficient selenium and vitamin E.

Selenium is a powerful antioxidant and is one of the essential minerals for our health and immunity. The daily intake recommendation is 55 micrograms of selenium for an adult. Brazil nuts are at the top of our list because one nut can provide up to 96 micrograms. Fish and lentils are also a great source of selenium.

As for vitamin E, the daily intake recommendation is 15 milligrams. One ounce of sunflower seeds can provide 76% of your daily intake. Spinach and carrots are also good sources of vitamin E.

Stress Can Activate a Virus

People with a healthy immune system have learned to tame the stress in their life. 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.

Essential Nutrients Can Strengthen Our Body’s Ability to Fight Viruses

We cannot ignore the importance of a healthy diet to strengthen our immune system. We’ve already talked about the importance of selenium and vitamin E, but a diet that is also rich in vitamin C and zinc will 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.

Vitamin C is critical to the immune system. Not only does it support the production of antibodies, but it also supports the activity of natural killer cells, which is essential to the immune system. Vitamin C consummation recommendation is 75–90 mg a day. You will want to pick ascorbate-based vitamin C supplements since our body best absorbs it.

According to research, the most effective supplement form of zinc is zinc acetate, which releases 100% of zinc ions. Zinc ions are essential for both immune system categories, innate and adaptive. The daily intake recommendation of zinc is between 8 mg (women) to 11 mg (men).

4 Things You Need to Know About Your Immunity

4 Things You Need to Know About Your Immunity

It is our understanding that many illnesses are now related to the health of our immune system. We can link the immune system to so many aspects of our life, but do you understand how it works? Here are four things you need to know about it.

The Immune System Is the Army of the Body

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.

There Are Two Categories to the Immune System

Our immune system is divided into two categories; innate and adaptive. Our innate immune system is the first responder of our body, which includes our skin, immune system cells, and some chemicals in our blood. On the other hand, the adaptive immune system is the system that remembers past attacks from antigens and is triggered to combat the same antigen more effectively.

Your First Line of Defense Is Your 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.

The Lymphatic System Is Vital to Prevent You From Getting Sick

Another vital system in your body that prevents you from getting sick is the lymphatic system. The lymphatic system is composed of tissues, vessels, and nodes that allows the body to get rid of toxins, and any waste that can be harmful to the body. His role is primarily to circulate a liquid called lymph, which contains white blood cells in the body.

Your immune systems and the lymphatic system are incapable of operating if you don’t take care of your body. That is why it is imperative to stay healthy while adopting a healthy lifestyle, daily exercises, reduce stress, and eat foods that are rich in nutrients and will help you avoid sickness. Not only do you stand more chances of staying healthy, but it also helps you recover faster if you do find yourself ill.

How Does Your Immune System Protect You?

How Does Your Immune System Protect You?

Many people are aware of what your immune system does, because it’s essentially in the name. It provides the rest of your body with immunity to things like diseases and illnesses.

However, a crucial part of understanding things is not just knowing what they do, but also how they do it. Many people don’t have a clear idea of how exactly their immune systems are helping you stave off viruses, but it’s an important part of understanding your own reactions to illness and what your body needs to keep protecting itself.

One of the most common things that you’ll find your immune system doing to protect you is giving you a fever. While most people associate fevers with being a bad thing, minor fevers can actually help you.

Your body will raise its temperature in order to kill off the virus in your body, which can’t survive well under higher temperatures. Higher fevers can be quite dangerous still, so keep track of your temperature in case it gets too high.

Another response your body has to foreign bodies is the use of white blood cells. White blood cells are sort of the enforcers of your body, taking out any kinds of harmful microorganisms that it finds.

When you get sick, some white blood cells will attach themselves to the organisms to weaken them, while others will attack them directly to try to kill them off. These cells will then learn about the type of organisms they fought off, and that’s how you build up an immunity in the future.

You might find that one uncomfortable symptom of getting sick is that you might have certain parts of your body get inflamed. Inflammation is uncomfortable and annoying, and might be a sign of an infection, but it’s also a part of your body’s immune system.

When bacteria enters your body, it will travel through your blood vessels in order to spread. By inflaming portions of your body, you’re able to constrict the blood vessels in that area, making it more difficult for the infection to spread.

Additionally, the inflammation alerts your white blood cells that there is an infection, making the response much quicker to try to get rid of it. While many of your body’s reactions to illnesses might be annoying, uncomfortable, and gross, it can certainly benefit you in the long run. It’s important to keep your immune system well maintained so that it can continue to keep up these functions to prevent a serious illness.

One of the best things that you can do to help your body stay healthy is to make sure that your immune system gets a boost.

To get started, you can check your gut health to ensure that it’s at a level where it needs to be.

How a Sugar Detox Might Be the Immune System Strengthener You Need

How a Sugar Detox Might Be the Immune System Strengthener You Need

Many people eat a lot more sugar than they should. With fast food and processed foods being so common nowadays, sugar has been added to almost everything to give it the flavor that you want, but it comes with a lot of serious side effects.

In addition to the obvious weight gain, excessive sugar can also cause breakouts of acne, hormone imbalance, and can even damage your immune system. By detoxing your system of any sugar, you can bring your immune system back up to full strength.

For those that are unaware or unfamiliar, a sugar detox involves going about two weeks or more without any sugar, so that your body can get any sugar out of the system and bring you back to normal levels.

For some people that are used to eating and drinking a lot of sugary things, this can actually be quite difficult, because sugar is addictive in nature. One of the reasons that sugar weakens your immune system is that it slows down the production of cells that are crucial to your immune system, namely white blood cells.

When your body has an excessive amount of sugar, you’re going to see a substantial drop in the amount of white blood cells, meaning any diseases that come into your body will experience much less resistance when they start to spread, leading to you becoming sick easily.

Sugar has also been found to be closely tied with the release of cortisol, also known as the stress hormone. Not only will this cause you to be more stressed out and anxious, but it will also hold your immune system back and slow it down so that it’s less effective when coming across a virus or bacterial infection.

It’s recommended to cut out all processed sugary foods, because those can absolutely tank your immune system down to about half of its usual efficiency. Instead, you should get very little sugar naturally through fruits and vegetables, which also come with a wide array of vitamins and minerals that will help your immune system rather than hinder it.

Going on a sugar detox is great for your immune system, body, and mind. It helps you lose weight, reduces stress, and keeps your white blood cell count high so that they can do their job when a virus or infection tries to get the best of you. 

One of the best things that you can do to help your body stay healthy is to make sure that your immune system gets a boost.

To get started, you can check your gut health to ensure that it’s at a level where it needs to be.