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03/21/2018

10 Top Tips For Boosting Your Immunity

10 Top Tips for Boosting Your Immunity

Love your gut

Around 80% of the immune system is in your gut. If your gut is out of balance it follows that your immunity is lowered. Beneficial bacteria such as Lactobaccilus have been shown to reduce inflammation & aid in the production of antibodies to pathogens. An out of balance gut has also been linked to the development of allergies. If considering taking a probiotic take great care in choosing the right one. It has to be a brand that has been proved in clinical trials to survive stomach acid and make it to the small intestine intact so that it can thrive there. A way of ensuring that your are constantly topping up the good bacteria is by including fermented foods such as kefir and sauerkraut in your diet.

Get enough sleep

Studies show that people who don’t get quality sleep are more likely to get sick after being exposed to a virus, such as the common cold. Everyone is different and we all need different amounts of sleep…but as a general rule:
Adults 7.5 - 9 hours
12 – 18 years 8.5 – 10 hours
5 – 12 years 10 – 11 hours
3 to 5 years 11 – 13 hours
1 – 3 years 12 – 14 hours
3 months – 1 year old 14 – 15 hours
Newborn – 2 months old 12 – 18 hours

Avoid sugar and processed foods. 

Especially refined sugars such as HFCS, and processed foods. Eat local, seasonal, organic and fresh for maximum health benefits.

Make sure you are getting your Essential Fatty Acids in the right balance.
 
An indication of diet lacking in omega 3 is lowered immune function. A typical western diet means consuming Omega 6 in excess (20 times more than   Omega 3) the ideal ratio should equal. This imbalance contributes to chronic inflammation. To brind it into balance cut back on all vegetable oils (these are included in most processed foods). Try to include the following in your diet: Oily fish, flaxseeds, flaxseed oil, walnuts, chia seeds, eggs, olive oil (not heated), or include an omega 3 supplement such as flax seed oil or a fish or krill oil from a sustainable source.

Make sure you are getting enough Vitamin D

According to the government’s National Diet and Nutrition Survey, low blood levels of Vitamin D are common across all age groups in the UK & causes a lowered immune system…. Great sources of Vitamin D are oily fish, eggs, and by exposing your skin to the sun, stimulating the body to make it’s own Vit D). If you choose to supplement with a good Vit D look for Vitamin D3, which is closer to the naturally occurring Vitamin D in our bodies in preference to Vitamin D2.

Take homeopathic or other forms of constitutional treatment to boost the immune system. 

You can visit your homeopath or Holistic Health Practitioner even if you are healthy as receiving good constitutional treatment can give the immune system a boost.

Avoid stress

Many studies have linked stress to lowered immune system function. When you are stressed your body releases the hormone cortisol, which prepares your body to fight or flee. Chronic stress makes your immune system less sensitive to cortisol which in turn heightens the inflammatory response and allows inflammation to get out of control….So… take steps to manage stress. A few suggestions… mindfulness, meditation, Yoga, Thai Chi, reading a book, a walk in the woods, a soak in the bath, a massage whatever works for you but make sure you are building in some relaxation to everyday schedules.
Listen to your body it has a built in system that tells us what we need and we need to train ourselves to listen again. If you feel tired then rest. Look out for the signs and symptoms that the body is sharing with us.

Use herbs and spices that are known to have immune boosting properties.

Echinacea, Elderberry, Ginseng, Ginkgo Biloba, Astragalus and Cat’s Claw, taken as a herbal supplement, in tincture form or in a tea, are just some herbs that are known to be anti-inflammatory and immune boosting. Look for ways to include Garlic, Turmeric and Ginger in your diet for their known immune boosting properties.

Exercise – but not to excess

Science has proven that regular exercise – at least 30 minutes most days of the week-increases immune function. You don’t have to go to the gym, the exercise could be vigorous walking, swimming, or for children just being outside running about, playing and acting like kids! Moderate exercise increases the numbers of all types of white blood cells and makes natural killer cells become more active and effective. Interestingly, excessive exercise regimes, such as running a marathon, can temporarily hinder immune function.

EFT

Emotional Freedom Technique or ‘Tapping’ which has been shown to help remove negative emotions, help with stress, and reduce or eliminate pain. E.F.T. works on the energy meridians and is a form of psychological acupressure. 
Here is how to ‘Thump Your Thymus” to stimulate the production of white blood cells.
• Take a couple of deep, relaxing breaths.
• Using your fingertips or side of your fist, tap up and down about 2-3 inches along your sternum, between and above your mammary glands.
• The thymus is located behind the third rib, but any vibrations along the length of the upper sternum stimulates it.
• Do this for 15-20 seconds and continue to take regular slow breaths.
• Do 1-3 times a day or up to 4 during times of acute illness.

Edited 17/3/2020 - To help with the Corona Virus. 

Throughout flu season
To give extra support to the immune system:
Vit D3 - up to the Daily recommended dose
Multi vitamin combination containing in particular Zinc, Magnesium, Selenium
Daily probiotic
VIt C and or Elderberry Tincture - up to 5000mg a day

With symptoms: 
Hourly doses of 1000 mg of Vitamin C for the first 6 hours and then 3 times daily. This has been shown to reduce and prevent symptoms flu.
Additional Zinc and Vit D

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