Healthy habits to support your immune system
The immune system is an incredibly complex body function. In order for our bodies to fight off dis-ease we have to ensure that our immune system is running optimally. In this blog post, I'm going to share a few tips & tricks that you can begin implementing in your life now in order help increase your bodies natural ability to protect itself from any external ailments!
Proper sleep. A good night sleep is one of the most important factors when trying to keep flu bugs away. You'll need at least 7 hours of sleep to provide your body with the rest it needs to recover and heal from daily life activities. Just to give you a personal anecdote for perspective, I had not been sick in two years because I have a hold myself accountable to a pretty hard core regiment when it comes to my health in the winter and how I like to prevent colds and flus. That was until recently, when I was just about to set off to Mexico and was running on about 8 hours of sleep in two days. Not to mention I was also stressed about travel and hadn't taken the time to follow any of my other protocols but that's besides the point. I know in my bones that had I slept for a few more hours I most likely would not have gotten sick. So- number one rule. Get your sleep!
Stay warm. It wasn't until I discovered thermal wear that winter in Canada became a bit more tolerable. I am a cold blooded being and I naturally always find myself curled up in blankets in an attempt to stay warm all winter long. Thermal wear has really helped me keep a safe and comfortably warm body temperature during the winter months. I give credit to my merino wool layering attire that I had not been sick for those prior two years. I really enjoy anything with merino wool when it comes to my thermal wear and often layer the leggings, tall socks and some form of undershirt. Check out https://www.icebreaker.com/en-us/location-switch . Thermal wear can be pricey so I like to shop online for discounts in the spring and summer. This also makes for a great Christmas gift for those of you who freeze as I do.
Drink lukewarm water, enough water & stay away from drafts! These are all such old wives tales but given the facts that they are still shared amongst mothers and children around the world, tells me that these tips have passed the test of time. I myself have had countless memories of times where I have gotten sick as a child because I had not implemented such things. One memory in particular involved my childhood self standing in front of an AC machine for too long and waking up the next morning with a flu. Wether I got sick because of this alone is hard to tell, but, why take the risk? This is why you'll always find me sipping on warm tea, staying away from drafts (cold or warm) and making sure I drink about a litre of water per day.
Diet. A healthy diet is key to providing your body with the nutrients it needs to work optimally. Dietary factors that depress the immune system include the consumption of excessive sugar, allergenic foods & highly processed foods. Instead focus on providing your body with whole foods, ranging in coloured fruits & vegetables, meats (fish, chicken, lamb, beef, turkey), seeds, nuts, grains and beans.
Chaga, chaga, chaga. Chaga tea is a long time remedy and immune booster. This mushroom tea has been used by Indigenous communities forever! What makes chaga so special is how much vitality is stored and unlocked to the human body when consumed in tea form. I have read so many reports of individuals drinking chaga tea daily and not getting common colds passing within the same households as them or testimonials of cancer patients not having the same common side effects from chemotherapy. Chaga is a super food for sure and should be consumed daily (just a cup per day). I'll be sharing how to harvest, brew and prepare the tea down in the video associated with this blog post so be sure to watch that for more information!
Vitamin D, C, E + Multivitamin. For my northern friends, y'all need to be taking a ton of vitamin D in the winter months. I would do about 2000 units per day or two drops or a common vitamin D supplement. More on this will be explained in the video too. As for my vitamin C I like to drink pine needle tea and consume foods rich in vitamin C. This can also be locally harvested for my northern friends but if you're not interested in foraging your food then most natural food store (or amazon) sell both pine needle tea & chaga! If you're not sure if you get a good portion of vitamin C from your food then you can consider a vitamin C supplement. Vitamin E is a great supplement in order to enhance both antibody production and cell-mediated immunity. I also finally recommend a daily multivitamin. I prefer when clients consume wide ranges of foods that are directly ingested in the body but often times, depending on the quality & quantity of foods eaten a deficiency may be common. That's why I will often lean on supplementing with a multivitamin in the winter months when fruits and vegetables are not as fresh or easily sourced locally.
OREGANO OIL! This is one of my favourite nuggets in this blog post. Be sure to stock up oregano oil my friends! If you begin to feel an itch in your throat or you're feeling a little "off" this is your cue to take a few drops of oregano oil. It's a natural antibiotic and has helped me keep all the possible colds I've felt coming on at bay. This is my all time favourite remedy & prevention when it comes to colds and flus. You need it in your medicine cabinet yesterday! Note: It tastes like crap so I'll be sharing how to best avoid the bitter taste in my UPCOMING Rit·u·als for members of Yoga On DEMAND only! Trust me, these tips pay off!
Probiotics. Truth be told, our immune system starts in the gut. A healthy gut is a key component to a healthy immune system. If you struggle with digestive issues, this can be a sign that your gut flora is out of whack. I always recommend increasing the amount of good gut bacteria by consuming more fermented foods like kombucha or taking a daily probiotic supplement.
Stress management. Stress impedes the bodies natural ability to heal and protect itself from external harm which is why we must do what we can to manage stressors in our lives. Stress is a normal part of life and is hard to avoid but, we can however train ourselves to handle stress more optimally. Practices like meditation, yoga and breathing techniques can drastically improve our ability to handle regular life stresses.
Medicinal Herbs. Herbal medicine is a staple in my home. I always recommend leaning on nature when it comes to supporting our immune system & fighting off colds. If you're interested in learning more about my in-depth routine when it comes to my personal immune support Rit·u·als using herbs and plant medicines then consider joining Yoga On DEMAND. I just shared an in-depth Rit·u·als video where I shared my TOP 8 Herbs to boost your immune system + a look into the brands I recommend.
I'm pretty sure that if you follow these guidelines over the course of the fall & winter months you will avoid a ton of potential colds. I'll be sharing more in depth tips & tricks over on my members only platform during this flu season so be sure to check it out.
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Until next time my friends, stay healthy!
Love & Light,
Renelle B
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