Your immune system does an incredible job keeping you ... · the immune system can malfunction. We also know that, to perform well, the immune system requires your help. The choices

Your immune system does an incredible job keeping you healthy.

Each day, it fights off bacteria, viruses and other microbes. It additionally helps remove

damaged cells and debris from inside our bodies. This is a delicate balance, and sometimes

the immune system can malfunction. We also know that, to perform well, the immune system

requires your help.

The choices you make play a major role in your immune health.

When you eat, when we eat, how you sleep and how much physical activity you enjoy all play

a role. This is actually great news! It means that with a few simple, conscious decisions, you can

reshape your immune function-for the better.

Your immune system influences every part of your body.

And here's something else: it's also connected to the immunity of plants, animals, other people

and even the planet. We all play a role in this worldwide immune network.

Finally, it's not enough to just support our immune system.

Sometimes, we need to reprogram our immunity from the ground up. This is achieved through

a process called immuno-rejuvenation. lmmuno-rejuvenation is key to balance and resiliency

in our health. Rejuvenate to be resilient!

In the following PDF, you'll find 10 tips for understanding and improving your immune function.

Put these tips into practice and start building better immune function today!

10 Tips for Improved Immunity

Get to Know Your Immunity

When you understand how immunity affects your body, you can make major changes to your health. There are many clues that your immunity may be flagging. Have more than one? You might benefit from some immune assistance!

Here are some signs that your immunity may need special support:

• You have a history of "getting everything that comes along"

• You have allergies

• Your colds and flus are worse and last longer than they do for others

• You tend to get infected wounds

• You often have sinus problems or respiratory issues

• You have chronic inflammation

• You have chronic digestive problems like bloating or diarrhea

• You have a history of skin disorders, canker sores or periodontal issues

• You get unusual infections

• You have a family history of easy infections or issues with immune function

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Tip 2 Know Your Risks for Poor Immunity

Immunity is about so much more than infections. It's actually connected to everything from our weight to our energy levels, our mood and even our muscular strength.

We can learn a lot about our immune health through simple questions. The following traits may indicate risk for an imbalanced immune function. The good news is that most of these can be altered through everyday choices!

Which of the following describe you?

• You are overweight or obese

• You have elevated blood pressure (hypertension)

• You have high blood sugar or diabetes

• You are male

• You are over 50 years old

• You smoke

• You tend to consume more than one alcoholic beverage each day

• You struggle to get 7 hours of good sleep each night

• You have difficulty getting 20 minutes or more of walking or equivalentphysical activity each day

• You feel your life is being negatively affected by stress

• You routinely consume highly processed foods

• You regularly consume sweetened beverages, sugary foods and desserts

• You take medications to manage your blood cholesterol, blood pressure,blood sugar or arthritis

10 Tips for Improved Immunity 3

Use Diet to Enhance Immunity

Food may be your main path to improved immunity. A diet with the right balance of nutrients provides the foundation for healthy immune function. On the other hand, some foods can damage immunity and compromise your health

Our choices around meals influence global immunity as well. We can, for example, decide to support sustainable food production. This preserves access to immune-rejuvenating nutrition. Additionally, selecting organic when possible helps maintain the biodiversity of our plants.these can be altered through everyday choices!

When it comes to diet, here are the do's and don't for better immunity.


Harness the Power of Plants

Plants are immune powerhouses. They are packed with nutrients that aren't found in animal foods. These are called "phytonutrients," and they defend plants from harsh weather, bugs, mold, fungus, viruses and bacteria. Phytonutrients are really the plants' own immune system!

When you eat plants, you're getting their phytonutrients. Your body can use these molecules and compounds to strengthen and rejuvenate your own immune system.

All plants produce phytonutrients, but some do a better job than others. Plants living in challenging conditions need extra defenses. This leads them to have higher phytonutrient content. Consuming these hardy plants electrifies your immunity.

For great immunity, we want a wide range of plant phytonutrients in our diet. Some especially high-powered plants include:

• Buckwheat - Buckwheat is an ancient grain with high levels of phytonutrients. Theseare especially elevated in Himalayan Tartary buckwheat. This specific type ofbuckwheat has been studied for its effects on immunity. One of its standoutphytonutrients is called 2-HOBA. 2-HOBA has been linked to blood vessel health. Thishelps make Himalayan Tartary buckwheat one of the best immune-rejuvenating foodsaround!

• Garlic and Onions - These plants contain sulfur, which plays a role in the function ofmultiple parts of the immune system.

• Cruciferous vegetables - This group of plants includes cabbage, broccoli and Brusselssprouts. They contain phytonutrients that can help balance immunity. In addition, theyappear to support liver function.

• Tea ( Camillia sinensis) - Drinking green, white and black tea is linked to a variety ofhealth benefits. Some of the most notable effects are on immunity. Tea is rich inphytonutrients that help dampen unhealthy immune activation. One key player is EGCG(epigallocatechin gallate). EGCG is found in high concentrations in green tea.

• Berries and Grapes - These fruits are known for phytonutrients called polyphenols.Of these, resveratrol is especially noteworthy. Resveratrol is found in grape skins andberries. It is linked to several positive health effects. For example, it may help stabilizeimmune function and aid the body in managing carbs.

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• Corn, Carrots, Tomatoes and Seaweed - At first glance, these foods may seemunrelated. However, they all contain phytonutrients called carotenoids. Carotenoidsturn into vitamin A, which has a critical role in immune function. They can also affectimmune cells directly.

• Kale, Turnip Greens, Spinach, Arugula, Watercress, and Romaine Lettuce - Theseleafy green vegetables contain unique phytonutrients. When we eat these plants, wegain a variety of immune benefits.

• Asparagus and Avocados - Scientific research has shown high levels of thephytonutrient HMB (hydroxymethylbutyrate) in these foods. HMB has been shown toaid immune health and improve muscle renewal during times of stress.

• Coffee - This popular drink contains a unique portfolio of phytonutrients. These includeantioxidants or influence immune balance. When we sip coffee, we are rewarded withthese benefits.

• Mushrooms - Eating and drinking mushrooms products can affect immune function.The effects are diverse and vary by mushroom. Immune health benefits are especiallynotable for oyster, cordyceps and reishi mushrooms.

• Try to eat 5 servings of phytonutrient-dense foods each day.

• Experiment with the fruits and vegetables that work best for you. This will help youcreate a sustainable diet for years to come.


Immune-Challenge: Food IQ (Immune Quality)

Here's an immune challenge for you .. .if you dare. It's a way of taking a closer look at the quality of what you eat-from your immune system's point of view.

Write down everything that goes into your mouth for 3 days, including at least one weekend day.

1. How many different kinds of fruits + veg did you eat each day?

__ At least five total __ Fewer than five total

2. Did you eat at least one kind of nut or seed each day?

__ Yes __ No

3. Of each day's total food, what percent of it was fresh and whole or

made from fresh and whole foods?

__ At least 50% __ Less than 50%

4. How many different highly-processed foods did you eat each day?

__ l or 2 __ More than 2

5. Did you pay any attention to how full you were before, during, or after

each meal?

__ Of course! __ Well, no

6. How many glasses of good ole clear water did you enjoy each day?

__ 4-6 __ Fewer than 4 __ What's water?


It's Not Just What You Eat. It's When

There's loads of nutrition advice out there about what to eat. But we now know that when we eat may be just as important. Our bodies need a break between meals, and especially also at nighttime. This enables us to reset our cells using immune-rejuvenation. There are several ways to take advantage of this knowledge. But before you try any of the following strategies, consider speaking with a health care professional.

• Fasting - Eliminating all calorie consumption for a set window of time.

• Intermittent Fasting - A fasting schedule that includes periods of fasting andnormal calorie intake. This could mean fasting two days a week, every other day, orone week a month.

• Fasting Mimicking Diet - This approach involves eating very low calorie foods for oneweek each month. It may be easier than standard fasting, and has been shown toimprove health1

•

• Time Restricted Feeding - A strategy that compresses the daily window for eating. By restricting when we eat, we give our bodies a chance to recover and rejuvenate. In general, it recommends refraining from calories for at least 12 hours each day.

• Consider spacing your meals to create a 12-hour fasting window betweendinner and breakfast. *

• Consider trying the Fasting Mimicking Diet for a rapid immune reboot.*

•

•

Sleep Your Way to Better Immunity

Getting good sleep is a key to immune health. Studies show that people who lack adequate sleep are more likely to get sick after exposure to a virus2

• Insufficientsleep may additionally make it harder to recover from an illness.

When we close our eyes and drift to sleep, it flips several switches involved in immunity. For example, sleep lowers levels of stress hormones that can damage our immune function. What's more, it promotes immuno-rejuvenation, helping our bodies to create new immune cells. This allows us to fight off harmful viruses, bacteria and other microbes.

Ideally, adults should get 7-8 hours of high-quality sleep each night. This isn't always easy to achieve! Sometimes we just don't devote the necessary time. On other occasions, it's hard to fall or stay asleep.

For many of us, a first step towards better sleep is creating a better bedtime routine-one that provides every opportunity for sleep success. It also helps to learn more about the strong and weak points in your sleep quality.

We recommend a wearable device to track sleep patterns. While these devices can be expensive, they help show us what to do for better sleep and better immune health.

Though it's always best to strive for natural sleep, studies have shown that melatonin can provide sleep benefit. If you choose to use melatonin, take l mg as a supplement 60-90 minutes before bedtime.with a health care professional.

Resources:

Books

Why We Sleep: The New Science of Sleep and Dreams by Matthew Walker

The Sleep Solution: Why Your Sleep is Broken and How to Fix It by Christopher Winter


Phone Apps

Headspace

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lmmuno-Challenge: Food X Time

Write down everything that goes into your mouth for 3 days (including at least one weekend day)-but also record what time it happened. Each day, count the number of hours from your first calorie of each to the last calorie. This is your "eating window."

1. How long was your eating window each day?

__ Under 12 hours __ Over 12 hours

2. How long before bedtime did your last calorie of the day go into you?

__ Over 3 hours before bed __ Under 3 hours before bed

3. Each day, how many hours were between the last calorie one day and

the first calorie the next day?

__ At least 12 hours __ Under 12 hours

4. Each day, how many total meals plus snacks did you have?

__ 3 or fewer __ 4or more

5. When's the last time you went for a day without eating?

-- Within the last year __ Years ago __ Have I ever?

1. Over the last 3 days, how many hours of GOOD sleep did you

get each day?

__ 7-8 hours __ Less than 7 hours

__ More than 8 hours __ Not sure

2. Is your sleeping area dark, cool, and quiet?

__ Absolutely __ No

3. How long before going to sleep do you put away electronic devices?

__ 3-4 hours __ Less than l hour

4. Do you leave active devices in your sleeping area?

__ Noway __ You mean I shouldn't?

10 Tips for Improved Immunity ll

Tip 7 Move Towards Stronger Immunity

There's no debating the key role of physical activity in the health of your immune system. Moderate exercise is linked to lower levels of inflammation. It turns on immunorejuvenation, leading to more youthful immune cells. As an example, cardiovascular training has been shown to improve immune responses to vaccination in the elderly3

• How do we use this science to our advantage?

When it comes to exercise, any amount is helpful. The best physical activities for you are those you can do most days. Some may choose intense exercise routines. But you don't have to put in an incredible effort. For example, just thirty minutes of walking each day may help reduce the risk of infection4

•

In general, we care about 3 exercise goals. Each contributes to immunity in a different way. These 3 include:

• Improving cardiovascular function

• Maintaining or even building muscular strength

• Maintaining or even improving flexibility

For many, a combination of stretching, resistance training and movement that raises your heart rate is the best way to hit all three. This will also support a healthy immune system.

Key Takeaways:

• Any amount or type of exercise is helpful.

• Try to combine cardio, resistance and flexibility in your training.


How well is your workout working out?

1. Did you exert yourself enough to break a sweat for at least

20 minutes each day?

__ Oh,yeah! __ Sweat? No.

2. Did you do any kind of stretching-back, legs, neck, whatever -

during the day?

__ Yes, feels good! __ No

3. What was the longest you spent sitting down at a time each day?

__ Less than 30 minutes __ More than 30 minutes


Get the Right Stress for your Immune System

We've all heard about the harms of too much stress. Sustained stress can damage the body and impair the immune system. But did you know you actually need a bit of stress? It's all about the right amount and type.

Stress is simply a response to a challenge. For example, exercise and new social interactions put your body under short-term, manageable stress. These types of stressors lead to positive effects on general health and immune function. They enhance the body's resilience-its natural ability to resist harmful influences and bounce back afterwards.

Yet chronic, repeated, or overwhelming stressors can damage immunity, encourage inflammation, and harm overall health.

The key is finding the balance. We need some short-term, positive stress, but must protect ourselves from negative, long-term, or unresolved stressors.

Step one is knowing your current stress status. Do you feel challenged, enthused, motivated, productive, engaged and joyful? If not, you may lack positive stressors and instead be suffering from too much negative stress. This a common issue for many of us.

The next move is to increase positive and decrease negative stress. Try building some mild but enjoyable challenges into your day. These could include exercise, practicing an instrument, or cooking a new meal. Then, work on lowering chronic stress. A walk in nature is an easy place to start. You could also try watching an animal video, listening to music, dancing, or deep breathing.

Resources:

Phone Apps

Calm

Headspace

Insight Timer


Nature Exposures

Al/trails.com

TheOutbound.com

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Get to know the ins and outs of your positive and negative stressors!

Over the last 3 days:

l. Can you name at least 3 negative stressors you experienced (like athome, at work, with health, in a relationship, etc.)?

2. Now, can you name at least 3 positive stress challenges you experienced(like enjoyable but challenging physical or mental exertion, trying a newsport or food, learning a new craft or language, etc.)?

3. How would you say your overall balance between negative and positivestress is?__ Weighing towards positive --Weighing towards negative

4. Have you ever tried deep breathing or some other kind of practice at amoment when you felt really stressed out?

__ Yep! __ Notyet

5. Can you think of at least 2 things you can realistically try in the nearfuture to improve your overall negative/positive stress balance (likegoing for a hike, learning a martial art, taking an art class, etc,)?

For Better Immune Health, Trust Your Gut

In the last decade, research on the gut has grown so rapidly, you might say it's exploded! We now know that the microbes in our digestive tract (called the gut microbiome) play a major role in our health. And one of the main ways it does so is through immunity. Simply stated, a healthy microbiome supports a healthy immune system.

Research shows us how our choices affect the microbiome. For example, it can be damaged by medications like antibiotics. Poor quality and sugary food can cause microbiome imbalance. This leads to increased inflammation, higher risk for infection and other forms of immune dysfunction.

On the other hand, these studies point out how to support the microbiome and our immune health. One way is with the right diet. Fiber-rich foods contain substances called "prebiotics." These are especially nourishing for the microbiome. Good examples of prebiotic foods include onions, leeks, garlic and jicama.

The microbiome helps produce and absorb critical vitamins and minerals. These include Calcium, Iron, vitamin D and vitamin B12. Each is essential to proper immune function.

Key Takeaways:

• Try to include prebiotics like onions, leeks, garlic and jicama into your diet.

• Avoid unnecessary antibiotic use.

• Avoid sugar and added sweeteners.

ln,n,uno-Challenge: Know Your Stressors

Over the 3 days of the your diet that you recorded:

Did you exert yourself enough to break a sweat for at least

20 minutes each day?

--At least l __ Less than l __ Not sure


Immune Fitness Essentials

Better choices around sleep, stress, exercise and food are excellent steps to improve immunity. Yet even with all this in place, we may need extra help. For optimal immune function, we need the right levels of vitamins, minerals and fats. In addition, phytonutrients and friendly microbes (called "probiotics") can provide a key assist.

Ideally, we could reach all these goals through diet alone. But for many, the realities of modern life mean lots of us could benefit from supplementation.

The goal with these interventions is more than immune support. We want to activate immune-rejuvenation. This will ensure that we're optimally refreshing and reprogramming our immunity each day. At the same time, we are promoting immune resilience for years to come.

Many nutrients and other substances have positive effects on immune function. Here are some we find the most promising:

• Vitamins A and D - These have vital roles in immune function. Intake needs to bemonitored, as these fat-soluble vitamins can reach high levels in our bodies. As astarting dose, around 2000 IU of vitamin D and 2500 IU of vitamin A can be considered.Higher doses should be reviewed under the supervision of a medical provider.

• Vitamin E - This and the mineral selenium work together to support the immunesystem. Research indicates benefit at 400 IU of vitamin E and 50 micrograms ofselenium daily.

• Omega-3 fats - These are key to good immune function. Research suggests a benefitat a daily intake of 1000 mg of combined EPA and DHA. Some recent science alsoindicates the importance of proresolving mediators (PRMs). PRMs seem to help thebody respond to immune challenges and are found in some Omega-3 products.

• Vitamin C - Vitamin C has long been linked to immune protection on multiple fronts.We now know it affects everything from skin health to gene expression. Intakesaround 1000 mg daily have shown positive immune effects.

• Zinc - Zinc a mineral with multiple immune properties. Daily intake around 20 mghas been proposed for healthy immunity.

• Probiotics - These are health-promoting bacteria. They have been linked toimproved immune defense and can be taken orally. There are many types ofprobiotics available. This makes it necessary to consider the research behind theprobiotic you purchase.

• Quercetin - This is a phytonutrient found in buckwheat flour, onions, berries, grapesand broccoli. Research has shown that it supports immuno-rejuvenation. Positiveeffects are seen at around 200 mg daily.


1. Since most diets are short on omega-3 fats, are you currently supplementing with these fats (they're actually the only fats your body actuallyneeds!)?

__ You betcha __ Not yet

2. How much zinc are you getting each day?

__ At least 20 mg (for adults) __ Less than 20 mg __ Don't know

3. How much vitamin C are you getting each day?


4. How much vitamin A are you getting each day?


5. How much vitamin D are you getting each day?

__ At least 2000 mg (for adults) __ Less than 20 mg --Don't know

We hope you've enjoyed thinking over these 10 tips and how you can put them to work building your future immunity.

Be sure and bookmark https://www.bigboldhealth.com for more immune information!


https://www.bigboldhealth.com

References

Wei M, Brandhorst S, Shelehchi M, Mirzaei H, Cheng CW, Budniak J, Groshen S, Mack WJ, Guen E, Di Biase S, et al. Fasting-mimicking diet and markers/risk factors for aging, diabetes, cancer, and cardiovascular disease. Science translational medicine. 2017 Feb 15 [accessed 2020 May 27]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6816332/

2 Cohen S, Doyle WJ, Alper CM, Janicki-Deverts D, Turner RB. Sleep habits and susceptibility to the common cold. Archives of internal medicine. 2009 Jan 12 [accessed 2020 May 27]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2629403/

3 Woods JA, Keylock KT, Lowder T, Vieira VJ, Zelkovich W, Dumich S, Colantuono K, Lyons K, Leifheit K, Cook M, et al. Cardiovascular exercise training extends influenza vaccine seroprotection in sedentary older adults: the immune function intervention trial. Journal of the American Geriatrics Society. 2009 Dec [accessed 2020 May 27]. https://www.ncbi.nlm.nih.gov/pubmed/20121985

4 Williams PT. Dose-response relationship between exercise and respiratory disease mortality. Medicine and science in sports and exercise. 2014 Apr [accessed 2020 May 27]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073613/


https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6816332/


https://www.ncbi.nlm.nih.gov/pubmed/20121985


Documents

Your immune system does an incredible job keeping you ... · the immune system can malfunction. We also know that, to perform well, the immune system requires your help. The choices