Evidence-Based Immune Boosting Tips
subject: Evidence-Based Immune Boosting Tips
in my last blog, we talked about some of the
biomarkers you can use with your immune
system and the foods you need to eat in
order to boost that system.
Today, we’ll talk about scientifically
based immune boosting tips.
•Prep Your System: One out of every two
cells in your body is actually a helpful
bacteria cell that’s helping digest food,
regulate cellular processes, and even to
fight off their harmful relatives.
The strains Lactobacillus and Bifidobacterium
are especially helpful in blocking invasion
by other bacteria.
These bacteria typically live in your gut,
so prepping with probiotics is going to
boost your immune system by boosting the
levels of those helpful bacteria.
You should be getting at least one billion
colony-forming units (CFUs) a day – most
adults get somewhere between one and ten
Many over-the-counter supplements don’t
provide enough of the live bacteria to be
helpful, so you’re better off getting your
probiotics from fermented foods like kimchi,
sauerkraut, yogurt, tempeh, and kombucha.
I started on Kombucha 2 years ago and it has
changed my life!
I no longer suffer from so many stomach
upsets from sensitivities to food asthma has
•Hydrate and Hydrate Some More: Evidence
shows that proper hydration helps ward off
some risk factors like high cortisol levels.
In fact, getting enough water in your diet
can actually soften cortisol spikes associated
with intense exercise.
You should be drinking ½ to 1 ounce of water
per pound of body weight. If you’re struggling
to meet your goal, try switching up with herbal
tea or seltzer water.
Try to avoid diuretic or water-losing chemicals
like caffeine if you’re not getting enough water.
Also stay away from too many sweet drinks like
fruit juice. Added sugar can fuel unhealthy
bacteria in your gut and negate the prepping
you did in Step One.
•Exercise in the Sweet Spot: Studies show that
moderate-intensity workouts, like flow yoga or
bike riding can actually give your immune system
a boost, increasing your defense against
However, overexertion, like you get from an
an especially intense workout can actually blunt
your immune response.
This may be because it lowers your magnesium
levels – in another email, we learned how magnesium
is essential for helping your immune system and
body cells work properly.
So what should you do?
Aim for the “sweet spot” with your workout,
especially if you feel a little tickle in your throat.
Go for a slight sweat (sweat is part of your
body’s immune defense after all), but save the
intense workout for another day when you feel
at your best.
In tomorrow’s email, we’ll look at some foods
that actually hurt your immune system.
Marie Jane MJ The Beauty Alchemist