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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

billion CFUs.

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

greatly reduced.

•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

disease-causing invaders.

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.

Until then,

much love

Marie Jane MJ The Beauty Alchemist


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