natural ways to boost your immune system
ChampagneYogiStaying healthy is something that everyone focuses on as we head into the cold and flu season; probably more than usual this year. Boosting our immune system and staying HEALTHY in our body but also in our mind… and mental health is often overlooked!
As we enter into cold & flu season during a global pandemic and at a time when we are already feeling stress and overwhelm our entire body needs extra TLC.
Below I share with you all my favorite immunity hacks and wellness boosters that can support your immune system, nervous system, mental health and every cell in your body — from the inside out. More importantly, these tips you can start today as preventative steps rather having to react when you are already sick. Treat them as mini self-love rituals and make them part of your daily must do’s for you and your littles too!
My absolute essentials for boosting my (and my fam’s) immune system, all year long
food & beverages
Let’s start with the most obvious ; FOOD and DRINKS. What you eat and drink is critical for your overall health, happiness and longevity. Cooking and eating REAL foods should be a top priority, think of food as your medicine. Eat nutrient dense foods daily and you won’t have to pay the consequence later in life. Did you know almost all lifestyle disease is preventable? Your immune system replenishes a strong foundation with every bite of nourishing food you take. Drink half your body weight in ounces of clean water every day, (more if you lead an active lifestyle).
health boosting foods:
Soups made with real broth. Try keeping your veggie scraps (store them in a freezer bag in the freezer) for a week or two, then add to a saucepan with 2-4 cups of water, bring to a boil, then simmer for a couple hours. Voila! You have homemade veggie stock. Toss in a few gut healing herbs such as ginger, turmeric, and a couple pieces of wakame and voila, you have a delicious gut healing broth. It’s so healing for the gut, and full of trace minerals and nutrients that support the immune system.
Vegetables such as broccoli, dark leafy greens, mushrooms, sweet potatoes, bell peppers – eat a wide variety.
Fruit high in Vitamin C like oranges, lemons, grapefruit, kiwi, watermelon, and papaya. Equally beneficial are berries such as blueberries, blackberries, elderberries, acai berries and strawberries.
Herbs like ginger, turmeric, cumin, and garlic
Nuts, seeds chia, flax, hemp and sunflower seeds, almonds, walnuts and brazil nuts
health boosting beverages:
Clean Water: staying hydrated is of the upmost importance to the quality of your health. Mental clarity, digestion, detoxification, skin health… all relies on beautiful pure H20! Add a slice of cucumber, a couple mint leaves, slice of lemon, orange, or a drop of edible Essential Oil such as grapefruit, lemon, orange, tangerine. I love and use doTERRA oils, read more here why I’m obsessed with them. To learn how I can support your holistic journey using oils click here.
Golden milk: otherwise known as a (turmeric latte)ginger and turmeric are the super hero’s of immune health and helping soothe any inflammation in the body.
Wellness Tonic: the most nourishing that’s good for whole body health. Find the recipe here.
Matcha: made from matcha tea leaves that are ground up, matcha is a very special and very POWERFUL food to have in your life. It’s high in antioxidants, l-theanine which helps brain function and cognition, and provides a little boost caffeine…. but without the crash that coffee can bring. Oh, and it’s a fantastic prebiotic, which supports gut health. Delicious hot or as an iced matcha latte.
Green Smoothies: green smoothies are an easy way to consume high amounts of leafy green veggies and boost your immune system. Try these delicious smoothies for inspiration: Power Green Smoothie, Drink Your Greens Breakfast Smoothie Recipe Purple Haze Smoothie or my Easy Breezy Green Smoothie
Citrus: fresh squeezed grapefruit juice, oranges, lemons in cooking, lemon water in morning.
SUPPLEMENTS, POTIONS & POWDERS:
Vitamin D: an important supplement for a strong and healthy immune system. If you live in the PNW, England and other Northern areas you can be certain that you don’t get enough. For everyone else, you can get a quick test at your next doctor’s appointment to see if you should supplement.
Magnesium: Oh how I love thee! Magnesium helps support our nervous system, sleep, and is a super hero to our overall health. Getting good sleep and calming your overactive nervous system (aka, not letting stress take over your life) directly impacts our immunity.
Chlorophyll drops: chlorophyll is high in iron, helps the bodies natural detoxification process, give you a burst of energy and is great for boosting healthy red blood cells. Try adding a few drops to a glass of water, or to your green smoothies.
Spirulina powder: One of my favourtie superfoods for how versatile it is. Spirulina is an algae that is high in iron, zinc (which helps boost the immune system), calcium, and a plant based source of protein. Try adding a scoop to your smoothies, energy balls, and even baked goods!
Vit B2 spray: helps metabolize glucose—the form of sugar that our body uses for energy—and supports the production of healthy red blood cells. Riboflavin is a super antioxidant, preventing free radicals from damaging cells and increasing the risk of many aging-related diseases.
Adaptogens:
Adaptogens are thought to boost many functions in the body to help the body’s ability to respond and overcome the influences of physical, chemical or biological stressors. They can improve focus, endurance, energy and function of organs. They help lower stress induced disorders in the body, balance hormones and cortisol (stress hormone), and boost the immune system.
Below I share my favourites, be sure to check with your doctor if you have any questions on how these can support your wellness journey.
Ashwagandha, Rhodiola, Cordyceps, Reishi and Bacopa: help fight stress.
Siberian ginseng, Maca: provides energy
Bacopa Monnieri: Natural anti-depressant, helps prevent brain fog
Medicinal Mushrooms: Reisi can help with quality sleep, anxiety, depression and focus. Lions Mane helps with all things brain health (a must have for my daughter) Chaga, can help with inflammation, aging, and lowering LDL. Turkey Tail: can help with immune health, cancer, a boost of antioxidants. Cordecepts: can help with energy, focus and endurance.
On Guard essential oil by DōTerra has been proven to help boost our immune system. Place a couple drops into your diffuser to help cleanse and purify the air, rub essential oil down spine, add to coconut oil and massage into chest and bottom of feet. The air quality we breathe plays a crucial role in our health (as we have all learned during this airborne pandemic). As are weather gets colder and we spend more time indoors, make your home feel as relaxing and rejuvenating as possible…. but minus the toxic chemicals found in most fragrances and candles.
OTHER PRACTICES & RITUALS:
Workouts: get up and move your tush! Not only will this boost your mental health but your immune system too. Join me anytime from the comfort of your home for any of my Barre3 classes or private yoga infused workouts.
Epsom salt baths: Not only are baths heavenly, and relaxing, but with a scoop of epsom salts, you turn a simple bath into a goddess bath. They help soothe dry skin and sore muscles. Exfoliates dead skin cells, reduces stress and can even draw out splinters.
Dry brushing: dry brush before you shower or take a bath to help increase lymph flow (which detoxes the body, boosts immune system, helps break down cellulite plus so much more). Follow up by massaging your body with your favourtie essential oil and body oil.
Natural hand sanitizer: My favs are from dōTERRA onGuard spray & EO peppermint spray. I have one in car, one in my purse, one right by the front door…. you get the idea. But, it is so easy to make your own. See below…
Recipe
- 2 ounce spray bottle
- 5 drops vitamin E oil (optional, this makes for soft hands!)
- 3 tablespoons witch hazel with aloe vera, vodka, or 190 proof grain alcohol (Everclear)
- 5 drops lemon essential oil
- 5 drops peppermint essential oil
- 10 drops onGuard dōTERRA essential oil
- Distilled (or at least filtered, boiled, and cooled) water
- In the spray bottle, combine the vitamin E oil, witch hazel, vodka or grain alcohol, and essential oils. Place the sprayer on tightly and shake well to combine.
- Open the bottle, and fill to the top with water. Replace sprayer, and shake again to combine.
- Before using, shake well then spray on hands. (note, this does not replace good old fashioned hand washing)
Follow my MMM protocol and you are well on your way to living a healthier and happy life. MOVE your body daily. MEDITATE daily to keep your mental health in good shape and practice MINDFULNESS in all areas of your life, from the food you eat, the amount of alcohol, processed foods and sugar you consume, to the people you surround yourself with.
You’ll feel better this season in ALL areas of your Health.