9 TIPS TO BOOST YOUR IMMUNITY

EVIDENCE BASED

WANT TO REDUCE INFLAMMATION AND BOOST YOUR IMMUNITY?

Systemic inflammation is affecting more and more people and is a result of 3 factors:

1. Genetics

2. Environment and

3. Lifestyle choices.

You can minimally influence your environment by making efforts to create a healthy home (see tips in this blog), but many environmental factors like pollution and toxin exposure are beyond your control.

You can impact your lifestyle. I recently gave a talk on this topic and read over 40 studies and 3 books and interviewed experts. I’m so inspired, I may write another book. But, until I crank out that next book, I want to get you started with these evidence-based tips that you can do each day to make a positive difference in both reducing inflammation and boosting your immune health. I’ll be writing a separate post on each of these points to fill in more details.

9 TIPS TO KICKSTART YOUR WAY TO A STRONGER IMMUNE SYSTEM

1. Dental hygiene and routine tests. Systemic inflammation can get its start from unknown infections. Gum disease is a leading ‘silent’ source. Have routine check-ups; keep your teeth healthy. While you’re organizing your check-ups, fit in your appropriate cancer screenings and have your blood tested for CRP, WBC (white blood cell count) or FN (fibrinogen). All of these tests are easily accessible, not expensive and can give a heads up if you have inflammation in your body.

2. Drink.  Our bodies are ⅔ water; all our organs experience stress if cells are dehydrated. And, muscles cannot work as effectively. Make a big pot of tea each morning, drink coffee, add fruits, herbs, veggies to flavor your water. However you can manage—drink more every day.

3. Eat mostly plants. Enjoy minimally processed whole foods as much as possible, leaning toward more fruits and veggies and healthy fats. Enjoy fish and traditional dairy products-natural yogurt, kefir, hard cheese. The Mediterranean pattern diet has the most research to support its anti-inflammatory benefits. This eating pattern includes eating with the seasons, enjoying meals with friends and family and enjoying red wine.

4. Prebiotics and probiotics. These little microorganisms are your friends! Fascinating research on the gut microbiome shows that a healthy gut is critical to stopping inflammation. Prebiotics are certain fibrous foods—oats, flax seeds —these give the probiotics something to eat. Probiotics are the healthy bacteria you want in your life - think sauerkraut, kimchi, natural yogurt, kefir.

5. Sleep. Sleep is the time that your body rests and restores itself, conducting the all important cellular repair. Recent research even shows that cerebrospinal fluid washes inflammatory factors from your brain only when you sleep. Practice good sleep habits and if you miss a night’s sleep, oversleep or nap to make it up in the next few days. This is important!

6. Move more, sit less. Physical activity is a super anti-inflammatory, even if it’s simply an enjoyable walk. Turns out excess fat cells secrete inflammatory chemicals and when you exercise, it releases cells that stop these pro-inflammatory agents in our fat. Good stuff. Also, even if you train regularly, move often, because prolonged sitting, even IF you exercise is also inflammatory. Try to get up and move each hour. Check out these moves from my book, Fitness 9 to 5, for ideas.

7. Get happy. Inflammation can be exacerbated by chronic stress. Try a daily gratitude exercise of listing 3 things you’re thankful for to shift your perspective. Make time for self-care and do things that bring you pleasure. Cultivate good relationships with friends and family. Do activities that bring you joy. They will also bring you health!

8. Go outside and ‘bathe in the forest’. Spending time in nature is a proven way to refresh and restore yourself both mentally and physically. Research on ‘forest bathing’, a health practice originating in Japan shows it specifically boosts the immune system. You can even benefit by sitting near a picture window and adding houseplants, if you don’t have time or means to go outside.

9. Start meditating, if only for a few minutes. Meditation, particularly a mindfulness practice, can boost inner calm and mental clarity as well as strengthen your immune system. I have an entire video series on how to get started. Even a few minutes is a fantastic beginning.

These tips come from numerous studies and expert interviews that serve as the basis for other magazine articles I’ve written.

To try a simple 5-minute meditation, check out the video below.

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