Health and Wellness Forum
Christie Ramirez, MS
Health and Wellness Expert
Research Article Topic Of The Month
“How To Naturally Boost Your Immune Defenses” 🌿
Immunology is the study of the immune system and is a very important branch of the medical and biological sciences. The immune system protects us from infection through various lines of defense. If the immune system is not functioning as it should, it can result in disease, such as autoimmunity, allergy and cancer.
You can take control of your health. The power lies in your hands and the ability to implement these preventative strategies as part of your healthy lifestyle.
Here are my TOP tips for naturally boosting your immune defenses on a daily basis.
Get enough Zzzz’s… aim for a minimum of 7-8 hours per night of quality uninterrupted sleep. Take melatonin supplement if necessary.
Get enough protein in your diet.
Maintain an 80-100% plant-based diet ensuring enough protein per day.
Limit sugar and unrefined carbohydrate intake. Steer away from junk food.
Minimize stress with meditation, yoga, breathing techniques, living with mindfulness, and slowing down in everyday life.
Laugh more as laughter is the best medicine. Take life easy and go with the flow. Life is meant to be enjoyed.
Limit overworking. Ensure adequate rest and recovery.
Get enough moderate exercises per week such as yoga, daily walks, light to moderate resistance exercises, and fun cardio sessions. If performing intense exercise, make sure to take extra preventative measures to ensure a strong immune system.
Supplement with Vitamin D, Vitamin C, Echicennaea, Goldenseal, Zinc, Magnesium, Elderberry.
Get enough Vitamin D from the sun if possible exposing bare skin with no sunscreen for 10-15 minutes during the hours of 10am-11am or 3pm-4pm.
Ensure adequate whole foods nutrition high in vitamins and minerals such as broccoli, citrus fruits, oranges, apples, berries, lemons, mushrooms, vegan broth, bone broth, onions, and garlic.
Stay at a caloric maintenance and refrain from caloric deficits or caloric surpluses. If immune system is already compromised, temporary caloric surpluses under supervision can be beneficial.
Limit meats non-organic due to injected growth hormones and antibiotics. Go for the natural organic lean kind.
Take medicinal mushrooms such as lions mane, shiitake, chaga, agarikon, cordyceps, maitake, and reishi.
Consume probiotics (yogurt, kefir, and saukraut for example) and prebiotics (chia seeds and leafy greens for example) in the form of supplements or foods.
Consume enough healthy omega-3 fats in your diet such as salmon, nuts, and avocados.
Consume legumes such as tofu, soybeans, and lentils.
Consume “sea food”, which contain iodine not found in regular salt, such as kelp, seaweed, and fish.
Bonus: Add raw honey, preferably Manuka, 1-2 tsp per day to your diet.
Watch my Nutrition Lecture 🖥 for more details on immunology and the reasoning behind the tips provided today. You can sign up to my “Holistic Nutrition Series” for access to all nutrition lectures plus lifestyle tips, holiday baking, and healthy recipes year-round. Namaste.
christieramirez.com/nutrition
Christie Ramirez, MS
Health and Wellness Expert 🪴
Namaste 🙏🏽
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