Top Diet & Lifestyle Tips To Support Your Immune System

Top Diet and Lifetyle Tips to Support Your Immune System

With further lockdown measures, I just wanted to use this opportunity to impart some positivity during this strange time.  There is a lot going on, and a lot of unanswered questions, but this will pass and while we may not know how long it will take, there are many things that we can all do to support ourselves. I encourage you to use this time wisely for reflection and self-care.

We need to do everything we can to harness our amazing natural defence – our immune system – to ensure that it is can respond swiftly and efficiently, to help minimise the risk of illness and infection and to ensure a quick recovery from any illness or infection.

I have put togther my top tips for supporting and boosting your immunity, along with maintaining a positive outlook, and keeping healthy during this challenging time.

Top Nutrition Tips

Building a strong immune system can be achieved by increasing and then maintaining an optimal intake of essential nutrients, together with supporting gut health and reducing stress.

Nutrient dense foods: aim to eat a variety of different coloured vegetables with every meal.  Increase your daily intake of fruit and vegetables with a high antioxidant content such as berries, dark leafy green vegetables and citrus fruits, these will provide further protection for your immune system as well as respiratory tract

Broths: Organic Vegetable and bone broths are packed with the healing amino acid, L-glutamine, which supports gut health and in turn helps to reduce inflammation.  We can also support gut health it by increasing our daily intake of prebiotic fibre-rich foods such as onions, garlic, leeks, and Jerusalem artichokes and taking a great quality probitic

Spices: This is the perfect time to turn to your spice cupboard and opt for having freshly grated ginger or turmeric tea to enhance your immunity and reduce inflammation, add some raw organic honey for a hint of sweetness.

Water: we need to stay properly hydrated for our body to function optimally.  Regular water intake can even help wash any lingering pathogens in the throat down into digestive tract for the stomach acid to kill off, providing additional protection for our immune system.

Batch cook your meals: Make extra, eat what you need and freeze the rest for later, this way you will always have delicious and nutritious food available.

Freeze vegetables: Keep your fresh vegetables for longer by chopping them up and storing them in the freezer so you can easily add them to each meal, guaranteeing a good daily intake of those all-important micronutrients.

Lifestyle Tips For a Strong Immune system

Take time to Stop, Breathe and Reflect.  Amidst all of the panic, the lifestyle tips below will help keep you calm and your spirits high:

Prioritise Sleep: For our body to repair and function optimally, we need adequate sleep, between 7-8 hours of uninterrupted sleep per night is optimal. There is staggering research showing that those who have less than the recommended 7 hours of sleep are 3x more likely to develop an infection, when exposed.

When it comes to our immune health regulating our natural circadian rhythm (sleep-wake cycle) is imperative. This means going to bed when our melatonin (our sleepy hormone) is released as it gets dark and sticking to a set bedtime every night creating a sleep routine.  Reduce your exposure to bright lights and blue light from devices, such as phones, computers and TV in the evening, as these greatly reduce melatonin production which can then significantly affect sleep.

Breathe: Implement deep breathing techniques daily. Our breath directly impacts our sympathetic nervous system response (our ‘fight or flight’ instinct) and can help to shift our nervous system into a state of calm, as well as help to combat inflammation and strengthen lung function.  Try this simple 4-7-8 breathing exercise as follows:

Breath out and empty your lungs of air
Inhale through the nose for 4 counts
Hold for 7 counts
Exhale through the mouth for 8 counts
Repeat until you feel more relaxed

Movement:  Most people I speak to are aware that they are at risk of not getting enough fresh air or exercise, both of which are hugely important for our overall health and wellbeing.  Take a daily walk if you can to not only get your body moving but improve your mental health and getting outside if there is some sunshine is an excellent way to improve your vitamin D to further strengthen your immune system. Here is a quick video about the importance of Vitamin D3

Reduce stress: Stress reduces our immune response and increases inflammation, which can make us more susceptible to illness and infection.  Use this time to explore meditation, yoga, and daily journaling, re-discover your hobbies or find new ones,  listen to calming music,  watch funny videos, connect with loved ones, these all help you stay connected, relaxed, and help you maintain a positive mind-set. Get your free guided meditation here

If you have any particular concerns and you would like personalised dietary, lifestyle, and supplement advice, please do contact me and find out more about our Pure21 Healthy Lifestyle Programme here

 Stay safe and keep in touch. I am here for you and we will get through this together.

ELIMINATE LIMITATIONS

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Learn to not only get into flow but and staying within the flow.

I have used this technique with many clients for sports, business, performance, public speaking and even those looking to improve their day to day life. It is all about Optimization and Enhancement.

If you are ready to eliminate your limitations and live in flow, book your discovery call today Click here to Get Started

The invisible universe

Imagine if there were an organ in your body that weighed as much as your brain, that affected your health, your weight, and even your behaviour. Wouldn’t you want to know more about it? There is such an organ — the collection of microbes in and on your body, your human microbiome. Watch this quick video : click here

Thousands of years ago Hippocrates said, “All disease begins in the gut.”

My colleagues and I are seeing more and more clients who are experiencing some form of digestive distress, and that number is rising every year.  In my experience this is caused mostly by lifestyle and stress.

Why is this important, because your gut contains up to 85% of your immune system!  So when stress affects your gut, it affects your immune system.

One of the most important parts of our health right now as we face COVID 19 IS our immune system! I believe that we are going to have to learn to live with COVID19, flu has been around for 500 years and we have learned to live with this and I think the same applies with COVID19 and the best way to do this is heal our gut, boost our immune system and elevate our health

Modern science has now proven Hippocrates was right – healing the gut is absolutely crucial to healing health issues, we now know that supporting gut health in general is one of the most powerful things you can do for your overall health.

The problem is, most people ignore digestive issues until they are really out of control and disrupting their lives, I speak from experience as this happened to me and these symptoms should not be ignored becasue they are one of the first signs of a weak immune system.

So I am inviting you to a FREE webinar to discover what you can do to strengthen your gut and immune system.  This information can be applied immediately and best of all you can watch from the comfort of your own home!  No traffic 😉

I look forward to sharing this powerful information with you.  Click here to access the FREE webinar today.

If you would like to find out more about accessing our PURE21 to Reset, Rebalance and Rebuild your Microbiome starting in October 2021 then please do contact me

TRAUMA RELEASE

Break the Pattern | Change the Behaviour | Live Your Life​​

I have found that most general tools that deal with trauma approach the issues in a negative way and keep taking you through the experience again and again without looking at the resources beyond the experience.

The Positive Intention

There is ALWAYS a higher positive intention behind any decision and behavior, and if you want to change the behavior, and get out of the “locked” state of mind and negative emotions, then there are several things you need to pay attention to, at least this is what I now believe:

1: There is no D in PTSD

2: It is not a locked state that you can’t escape!

3: It already happened, there is no need to “go back” and re-live the experience

4: Your mind has already altered the real experience with the mind’s natural way of twisting things so 80% of your recall of the event is due to negative associations and false realities.

5: You can change the neural networks in your brain and bypass the trauma because what fires together wires together.

WHAT IF YOU COULD CREATE CHANGE IN AN INSTANT?

There was no way I wanted to relive the trauma I experienced in any way shape or form, neither did I want to endlessly talk about it – I went through it once and my question was Why do I need to go through it again surely I can just clear this ……..

I very nearly gave up and almost accepted that there was no way I could get back on track with my life but something kept me searching until I found Hypnotherapy and TCT and my life changed in an instant….

You may doubt the possibility of this but when we conversationally work together to and work with the brain then everything turns into possibilities of change.

My clients have changed their lives in one session in more than 90% of the cases. Even with severe physical and psychological trauma.

Less than 10% needed a follow-up talk, or a few more tools in a second session.

I gurantee you will feel the changes and there is only one catch: You will be riding the wave of euphoria when you experience this

Book your FREE 20 minute Strategy session TODAY and Break the Pattern | Change the Behaviour | Live Your Best Life​​

Revitalize Your Morning Routine

Shared from : http://ieblog.synergyworldwide.com/2020/04/revitalize-your-morning-routine.html

The way you start your morning impacts the quality of your day. If you start out feeling stressed and anxious rather than rejuvenated, it may be a sign that you need to update your morning routine. Finding a routine that works for you can provide the boost you need to conquer the day ahead.

Follow these quick tips to make the most out of your mornings:

A Healthy Breakfast

Eating breakfast is part of many people’s morning routines. If you love to start your day with a meal, start it off right – with a good and healthy breakfast. For a perfectly balanced, easy and delicious breakfast try our SLMsmart Meal Replacement or Biome Shake. Keep in mind that each person has different caloric and general needs. It is essential that you customize your routine and foods to suit your needs. This will help you stick to your routine and reach your goals.


Start the Day with Exercise

First things first. Before beginning your morning exercise routine, rev up with ProArgi-9+ or e9. And remember, you don’t have to go for a 5-mile run every morning to boost your energy levels. Starting the morning with 20 minutes of yoga is all your body needs to re-energize upon waking from a good night’s sleep. Yoga is especially beneficial because it gets your heart rate up while simultaneously improving your flexibility, posture, balance, muscle tone, and endurance. Yoga is accessible to everyone, and with various levels of difficulty, everyone can find a yoga routine that works for them.

Read or Write

Before you begin with your daily tasks, sit down for a few minutes and write your thoughts and goals in a journal. Journal writing can help unload some of your stresses and ease your mind. Writing for just 10 minutes in the morning can help you focus on yourself, create self-awareness, and give you the opportunity to think about how you can best capitalize on your day.

If you don’t feel like writing, take a few minutes to read a few pages of a good book. Immerse yourself in the words of others and enjoy this peaceful time alone to jump-start your brain before you start your day.

Follow a Schedule

Following a morning schedule can help you maintain organization and focus. Perhaps you start with a quick yoga session, then take a shower and get ready, followed by a healthy breakfast. The important thing about a routine isn’t necessarily the order in which you do things, but rather defining and keeping that order to streamline your mornings and start the day with productive habits.

Immune-boosting Foods You Can Eat Everyday

Strengthening your immune system is important year-round, and maintaining a nutritious diet lays the foundation for optimal body functioning. We’ve made a list of top foods you can easily incorporate as part of your daily meals to help improve your health and bolster your immune system.

CITRUS FRUITS

These fruits are loaded with vitamin C. Our bodies are unable to produce this vitamin naturally, so it’s necessary to include citrus fruits such as grapefruit, oranges, or lemons as part of a healthy diet. Vitamin C helps to build your immune system by increasing the production of white blood cells in your body. These cells are essential in protecting your body by fighting infections and illnesses.

Click here to read more : CLICK

Synergy has a wide variety of immune-boosting products—many of which include foods listed above. Each product is made with pure, potent ingredients and can ensure a steady intake of vitamins, minerals, and antioxidants. Click HERE to explore them!

Support Your Most Vital Muscle

Like all muscles, your heart has to be trained in order to maintain its strength and conditioning….. a few minutes of cardio each day can be a huge help to your hearts overall health.

Whether it’s a quick run in the morning, half an hour on the stationary bike, or a leisurely walk around the neighborhood,.

A strong heart helps to boosts your cardiovascular system, allowing your body utilize oxygen more efficiently, and lower the risk for heart disease. It even allows the heart to better repair itself when damaged. There are four basic components to fitness: cardiovascular endurance, muscular strength, muscular endurance, and flexibility. Cardiovascular endurance is vital because it directly coincides with how effectively you can increase the other fitness elements.

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mental HEALTH & gut HEALTH : the connection

Thursday 10th of October was Mental Health Day, but in fact everyday should be Mental health Day because our mental health is just as important as our physical health.  Did you know that problems with mental health are one of the primary causes of the overall disease burden worldwide. 

The primary method of treatment for depression is serotonin reuptake inhibitors (SSRIs), however they are not effective in all individuals, success rates are only about one in three and it is not a long term solution.

Enter…… the gut.  Hopefully,  it comes as no surprise that there is a connection between the gut and the brain but you might be less familiar with the scientific studies which are now showing that inflammation is the major driving factor of depression and this inflammation starts in the gut.  Obesity, heart disease, diabetes, arthritis all of these and many other illnesses are linked to inflammation in the body and they all have neurological consequences.  The vagus nerve connects the brain with several parts of the gut, including the stomach, pancreas and intestines – making the gut a very influential path to the brain and when things go wrong, this is a channel for feelings of depression and anxiety.

The balance of the gut microbiome is central to our internal ecosystem impacting our digestion, our immune system and our brain health just to name a few functions in the body that are impacted.  When there is an imbalance this can bring about even more inflammation in the brain….. so with dysregulation of the microbiome and subsequent inflammation as a clear driving factor to depressive symptoms, healing the gut to managing these symptoms has become crucial.

9/10 of my clients are now fully committed to healing their gut and join our 21 Day Purify Programme, if you would like to find our more click here to register for our next FREE webinar and further information.  You can also get a copy of my book here.  I look forward to connecting with you or I encourage you to get started on your journey to Life-Long Health it’s never too late!