It’s that time of year. Everyone starts calling in sick. The holidays are upon us. Your immune system is already compromised. And winter is coming!!!! (unless you’re a lucky babe who lives somewhere tropical, and in that case, please invite us all over) 😉
So. What do you do when you start to feel a scratch in your throat? Your co-worker who you share a desk with starts sniffling? Your kids bring who-knows-what home from school? You feel worn out or exhausted? And the brisk breeze makes you want to crawl back under the covers and eat pumpkin-flavored EVERYTHING?
This week, I’m sharing a go-to guide for you to boost your immune system. Stock up on the broth and build your imaginary rainbow shield. Let’s all prevent each other from getting sick this season. And just in case some bugs get past your shield… next week I’ll include some tips for fighting flares.
1. Support the good bacteria in your gut. Not all bacteria are bad. I’m sure you know all about probiotics which support digestive health and your immune system. Careful not to accidentally kill off the good guys with things like toxins in your food, prescription antibiotics, or too much sugar in your diet. And in order to support the good bacteria consume more probiotic (fermented foods, apple cider vinegar, water kefir, kvass, kombucha) and prebiotic (raw garlic, onion, asparagus, banana) foods.
2. Eat a nutrient-dense diet. One of my favorite immune boosting foods is bone broth (of course) because it reduces inflammation and helps heal your gut. It’s also full of collagen and essential amino acids. Mushrooms are also a great anti-inflammatory food. They have B vitamins, protein, fiber, and contain beta-glucans which keep immune cells alert. I love this brand. Ginger is another food to incorporate into your diet either fresh or ground. It contains the compound gingerol which is a potent antioxidant and also anti-inflammatory. Turmeric is in the same plant family as ginger. It contains curcumin which studies have shown outweigh the benefits of many traditional drugs. It has powerful anti-inflammatory properties. Manuka honey is another one of my favorites. It’s produced in New Zealand and not only great for a sore throat, it also has antimicrobial properties. Garlic is a natural antibiotic that wards off infections and viruses. Lemons alkalize the body and are loaded with vitamin C and immune boosting antioxidants. Also on the top of my list are the fermented foods from tip #1.
3. Take care of yourself. Sleep!!! Lack of sleep makes us more prone to getting a cold or the flu. Our T-cells decrease and our body’s ability to fight off infection is compromised. So get as many zzz’s as you can. I love diffusing essential oils next to my bed to help me sleep better. My favorites are serenity and balance. Epsom salt baths are a natural anti-inflammatory treatment that help detox the body, boost magnesium levels, reduce stress, and ease pain. Try adding a couple drops of essential oils to customize your bath time. I love using On Guard (an immunity blend) to boost my immune system. Moooove your body. Gentle exercise can help move your lymph, flush bacteria from your lungs, increase your ability to fight off infection, and improve your mood. Pull out your yoga mat and try a free class online.
4. Supplement with essential oils. I already mentioned diffusing oils during sleep and adding oils to your epsom salt bath. Here are a few other remedies for your immune system:
Stop Illness in It’s Tracks (great for when you start to feel sick!)
1 drop basil
1 drop lemon
Rub behind ears before bed.
Germs Be-Gone Sanitizer
5 T aloe vera gel
4 t water
½ t vitamin E oil
10 drops OnGuard oil (protective blend)
5 drops wild orange oil
Combine in a squeezable container and use on your hands!
3 drop vetiver
3 drop lavender
Apply to the bottoms of your feet before bed.
For when you are in ZOMBIE mode (didn’t get enough sleep!)
10 drops eucalyptus
8 drops of rosemary
7 drops bergamot
7 drops grapefruit (or any other citrus)
Add to a roller bottle and fill the rest with fractionated coconut oil.
Apply to wrists and behind ears, as needed.
Sore Throat Steam
2 drops clove
2 drops juniper berry
Add oil and water to a bowl. Drape a towel over your head and keep your face close to the water (but not touching!) for 5-10 minutes to inhale the steam.
You can purchase all of these oils here. Or email me at email@example.com if you’re interested in joining our team and getting wholesale prices! xoxo