It is our understanding that many illnesses are now related to the health of our immune system. The immune system seems to be linked to so many aspects of our life. The food we eat, the quality of our sleep, and the level of stress are all things that are within our control to supercharge our body.
In the following guide, we will provide you various steps that you can implement today to strengthen your immunity. We will explore the basics of our immune system, then discuss the importance of adopting a healthy lifestyle and identify the foods you can add to your meal that will help you avoid sickness.
Table of Contents
Introduction ……………………………………………………………………………………………………. 8
Chapter 1: The Basics of Your Immune System………………………………………………. 10
Innate Immune System …………………………………………………………………………………. 10
Skin……………………………………………………………………………………………………….. 10
Immune Cells………………………………………………………………………………………….. 11
Adaptive Immune System ……………………………………………………………………………… 12
Lymphatic System………………………………………………………………………………………… 13
Chapter 2: Healthy Lifestyle and What to Avoid………………………………………………. 15
Sedentary Lifestyle ………………………………………………………………………………………. 16
Alcohol ……………………………………………………………………………………………………….. 17
Smoking……………………………………………………………………………………………………… 17
Stress…………………………………………………………………………………………………………. 17
Food to Avoid………………………………………………………………………………………………. 17
Sleep Deprivation…………………………………………………………………………………………. 18
Chapter 3: Food to Heal…………………………………………………………………………………. 21
Meat and Alternatives …………………………………………………………………………………… 21
Vegetables………………………………………………………………………………………………….. 23
Carrots …………………………………………………………………………………………………… 23
Garlic …………………………………………………………………………………………………….. 24
Spinach………………………………………………………………………………………………….. 24
Sweet Potatoes……………………………………………………………………………………….. 25
Fruits………………………………………………………………………………………………………….. 25
Citrus Fruits…………………………………………………………………………………………….. 25
Blueberries……………………………………………………………………………………………… 26
Watermelon…………………………………………………………………………………………….. 26
Pomegranates…………………………………………………………………………………………. 26
Spices ………………………………………………………………………………………………………… 27
Turmeric…………………………………………………………………………………………………. 27
Mushrooms …………………………………………………………………………………………………. 27
Reishi…………………………………………………………………………………………………….. 28
Agarikon…………………………………………………………………………………………………. 28
Chapter 4: Supplements for Support………………………………………………………………. 30
Selenium…………………………………………………………………………………………………….. 30
Vitamin E…………………………………………………………………………………………………….. 30
Vitamin C ……………………………………………………………………………………………………. 31
Vitamin D ……………………………………………………………………………………………………. 31
Black Elderberry…………………………………………………………………………………………… 31
Zinc ……………………………………………………………………………………………………………. 31
Chapter 5: Managing Stress in Your Life ………………………………………………………… 34
Adopt a Positive Attitude……………………………………………………………………………….. 34
Practice Mindfulness…………………………………………………………………………………….. 35
Chapter 6: Exercising and Detoxifying……………………………………………………………. 37
Stretch for Relaxation …………………………………………………………………………………… 37
Yoga for the Immune System…………………………………………………………………………. 38
Detoxifying the Body …………………………………………………………………………………….. 38
Chapter 7: Sleep and Renewing the Body ………………………………………………………. 41
Create a Routine………………………………………………………………………………………….. 41
Set a Comfortable Atmosphere………………………………………………………………………. 42
Avoid This …………………………………………………………………………………………………… 42
Talk to an Expert………………………………………………………………………………………….. 43
Chapter 8: Essential Oils ……………………………………………………………………………….. 45
Eucalyptus Oil…………………………………………………………………………………………. 45
Lavender Oil……………………………………………………………………………………………. 46
Tea Tree Oil……………………………………………………………………………………………. 47
Chapter 9: 21-Day Plan ………………………………………………………………………………….. 49
Preparation for the 21 Days …………………………………………………………………………… 50
WEEK 1: DETOXIFYING THE BODY……………………………………………………………… 50
WEEK 2: CALMING THE MIND……………………………………………………………………… 55
WEEK 3: INTEGRATING MEALS…………………………………………………………………… 64
Chapter 10: Recipes to Boost Your Immune System……………………………………….. 69
Breakfast…………………………………………………………………………………………………….. 69
Blueberry smoothie………………………………………………………………………………….. 69
Berry Parfait……………………………………………………………………………………………. 70
Lunch …………………………………………………………………………………………………………. 71
Sunflower Seed Salad ……………………………………………………………………………… 71
Lentil Stew ……………………………………………………………………………………………… 72
Dinner ………………………………………………………………………………………………………… 73
Salmon Kabob ………………………………………………………………………………………… 73
Lemon Baked Chicken……………………………………………………………………………… 74
Snacks ……………………………………………………………………………………………………….. 75
Trail Mix …………………………………………………………………………………………………. 75
Curried Chickpeas …………………………………………………………………………………… 76
Conclusion……………………………………………………………………………………………………. 78
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