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11 Natural Ways to Boost Your Immune System
A healthy body is dependent on a strong immune system. Rather than just strengthening our immune system we want to train our immune system to do it’s job correctly. Today I am sharing just some of my favorite natural tips for supporting and building a strong immune system that have worked for me. Here are 11 Natural Ways to Boost Your Immune System…
11 Natural Tips to Boost Your Immune System
Simple, holistic tips to fight illness and strengthen your immunity PLUS what you can do if you do get sick, to fight it quickly.
Go With Your Gut
I can tell you from personal experience that the very best way to ward off chronic illness, colds, flus, infections, allergies, food sensitivities and controlling / avoiding autoimmune disease is to heal and strengthen the gut! With 70-80% of our immune system’s cells occupying our gut, this is home base for our vitality and wellness. Our gut bacteria helps the immune system’s T cells develop—teaching them the difference between a foreign substance and the body’s own tissues. Without these important immune soldiers doing their job to protect us, the nasties get in, they slip by the troops, invade, wage war, take over and it’s not fun!
With years of comprised digestion, intestinal bacterial overgrowth and finally being diagnosed with a parasite, I personally spent a solid decade to 15 years, getting terrible sinus infections, several times a year, every year, most times it then eventually evolved into bronchitis and upper respiratory infections. I got every single strain of every cold, flu and stomach bug that passed through town – I even battled the Swine Flu when that was a thing. On top of all of that, I suffered for many, many years with a variety of environmental allergies – ALL of this stopped when I finally healed my gut and prioritized proper digestion. It’s magical really. But, it’s not. It’s simple.
As you’ll hear echoed many times throughout this article, and if you spend more than about 5 minutes chatting with me at any given time, our gut is vital to our immune health and it’s the control center for our bodies to decide what is friend and what is foe. I highly encourage you to prioritize optimizing your gut, both for the cold and flu season ahead, as well as the future of your overall health and wellness. If you want to learn more about how to heal your gut – GRAB THE FREE GUT HEALTH 101 GUIDE BOOK
Along with tips for strengthening and healing your gut, here are some tips to Naturally Boost Your Immune System:
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Safer Sun Protection. From Sunscreens to Superfoods. How to Protect Yourself in the Most Non-Toxic Way.
Safer Sun Protection. From Sunscreens to Superfoods. How to Protect Yourself in the Most Non-Toxic Way. Check out this post to learn more about non-toxic sunscreen, how much sun is too much, how to eat to support your body’s natural defenses and more.
The topic of sun protection, like SO many things, has gotten a bit confusing for folks. “The sun is bad”. “The sun is good and absolutely necessary to avoiding vitamin D deficiency.” “Sunscreens are necessary, don’t ever leave the house without sunscreen on.” “Most sunscreens are loaded with so many toxic chemicals that they may be more harmful to our bodies than the sun itself.”
Recently, reports from the Environmental Working Group (EWG) and Consumer Reports have warned consumers against using many types of conventional sunscreens, especially on children. Of the 1,400+ sunscreens tested by the EWG, only 5% met their safety standards and over 40% were listed as potentially contributing to skin cancer.
So, where do we go from here for safer sun protection?
With 1 in 5 Americans being affected by skin cancer, it’s amazing to learn that the majority of folks aren’t wearing sunscreen daily or worse, there aren’t doing anything at all to protect themselves appropriately. By simply wearing a non-toxic, protective SPF sunscreen daily, we can prevent skin cancer and premature aging. But, we need to know what to look for and what to avoid and all the many ways beyond sunscreen that we can support our body for safe sun protection and safe sun exposure – while still reaping the necessary benefits of the sun.
Why Most Sunscreens are Harmful
Chemical Sunscreens vs Physical (or Mineral) Sunscreens.
There are two ways that a sunscreen protects the skin from sun damage – either with a mineral barrier or a chemical one. Chemical sunscreens contain compounds, which create a chemical reaction and work by changing UV rays into heat, then releasing that heat from the skin. They are often referred to as chemical or organic absorbers. Chemical sunscreens are technically sun filters. Mineral sunscreens typically include ingredients like zinc oxide or titanium dioxide, which create a physical barrier to protect the skin from the sun, they sit on the surface of the skin and physically bounce or reflect sun’s rays away from the skin. Mineral sunscreens are great for people with sensitive skin as well as babies and kids.
Chemical Sunscreens
Chemical sunscreens, the type you’ll most often find at the store, contain a slew of chemicals, including oxybenzone and octinoxate, which are absorbed by the skin and both of which are linked to health hazards and have been shown in scientific studies to harm coral reefs. (These are the two chemicals Hawaii recently banned in all sunscreens, effective in 2021). Additionally, many sunscreens also contain avobenzone, octisalate, octocrylene and homosalate. Laboratory studies indicate that some chemical UV filters may mimic hormones, and physicians report sunscreen-related skin allergies, which raises important questions about unintended human health consequences from frequent sunscreen application.
Spray sunscreens have also become quite popular in recent years, and these carry their own additional dangers, especially when inhaled.
Many sunscreens also contain methylisothiazolinone, which has been found to be a top allergen.
Here’s a scary statistic: The chemical oxybenzone, that has been shown to pose a hazard to human health and the environment, it is an allergen and a hormone disruptor that soaks through skin and is measured in the body of nearly every American – in 2018, over 12 years after first reports from EWG were published in regards to this chemical – it still appears in 2/3 of the commercial sunscreens on the market. The reason that hormone and endocrine disruptors are so scary is because they’re especially harmful in small amounts, as they mimic the hormones our body creates daily and can interfere with everything from our reproductive systems to our metabolism. They’re particularly bad for young ones whose systems are rapidly developing.
Recent research shows that many chemical sunscreens may carry more of a risk than moderate sun exposure, so it’s best to simply avoid these sunscreens, unless you have absolutely no other option, there is no shade and you have no cover-up options with clothing. But I would suggest this to be a last ditch effort simply to avoid overexposure and extreme sunburn.
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5 Mealtime Tips to Improve Digestion
Digestive dysfunction is easily the most common chronic ailment I encounter working as a Nutritional Therapist. As a follow-up to my in-depth series Digestion 101, I wanted to offer five, simple actionable steps that you can take right away to immediately begin the improvement of your digestion.Digestive dysfunction can have many faces – gas, bloating, stomach aches, indigestion – we’ve all been there. Yes, there are plenty of quick-fix, short term “bandaid” approaches to managing the symptoms, I see so many people that often pop antacids, take anti-gas, diarrhea or constipation meds just to get through the day. Sadly this only manages the symptoms of a larger problem and more often than not the root cause of the dysfunction is left untreated and the problems still persist.
Rather than popping pills or difficult, unnatural approaches, here are 5 simple, meal-time tips to improve your digestion, naturally.
5 Mealtime Tips to Improve Digestion
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How to Thrive Through the Holidays – {Guest Post by Well: Integrative Health & Healing}
I am so excited for today’s post from my very good friend, April. April and I have been friends for a very long time, I think we met some time when I was in college, through our mutual friends Kris and Tim. Although April and I never get together as often as we’d both like, we are so fortunate that whenever we do have time for each other, we can always pick right up where we left off and the conversation is so amazing, time just falls away. I always walk away feeling so warm and cozy. Last year when I “threw my back out”, I drove out to Lewiston to see April to get some energy healing and quantum touch work done from her. It was incredible, something I had never experienced before and I felt instant relief. It is amazing what love and energy can do for our bodies on a variety of levels. Even in just 5 minutes spent with April you will feel her intuitive healing energy and nature. Beyond all of the usual friend conversations, we can always get together and talk about food and our believes. I really hope you enjoy this great post from April and look for more like it in the future, as well. April and I have been discussing at length, having her create an ongoing series of health coaching guest posts, so please leave your feedback below so we know there is an interest. Enjoy!
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It’s an honor to be featured on Tasty Yummies today! Beth and I have been friends for a long time and we share a love of clean, healthy eating and cooking. I admire what she’s done with her blog and often find myself referring clients to it for ideas and recipes. To give you a little background about me, I am have been working as an Energy Healing Facilitator for the past five years am also a Holistic Health Coach. I truly believe that we all have an immeasurable healing ability within us and it is my goal to guide people to harness this capacity to create abundant health so that they can Thrive in their lives. By using energy and food along with aligning other factors in our life such as career, relationships, spirituality and exercise we are able to tap into our true selves and live lives we love.
As the holidays approach and the seasons change they bring a barrage of mixed emotions, responsibilities, excitement and our body, mind and spirit respond accordingly. I’d like to offer a bit of a toolkit for the season to navigate these changes and make the most of these special times and stick to your health goals too!
With all of the parties approaching, we often look forward to indulging. Be sure to make veggies the star of your plate and respect your body’s subtle messages. It’s ok to indulge a bit but try to steer free of the overeat/guilt/repeat cycle that many of us seem to experience, especially at the holidays.
For some of you there is fear or worry about what to eat at parties if you have a food sensitivity. If this is the case, be sure to bring something to share that you know you can eat! Believe it or not, people show up to Thanksgiving at our house every year excited about roasted Brussels Sprouts!! (Brussels sprouts and other cruciferous vegetables contain unique phytochemicals that detoxify and strengthen immunity.)
Along with the excitement comes stress. Pay attention to where you feel or hold stress in your body. Do you hold your breath? Are your shoulders tight? Are you up worrying at night? Observe. Simple breathing exercises can help to calm your nervous system and release stress. Try breathing in to the count of 5 or 6 and then exhaling for the same count. Repeat for 5 minutes or more. Visualize white light coming through the crown of your head emanating from within. Use a mantra. Feel gratitude. These added practices help you to tap into more subtle energy and raise your vibration (i.e. energy level).
I recently read an Anne Lamott quote that referred to a man who “built a cathedral inside himself”. By creating such a sanctuary within, using breath, awareness, stillness to access this place – we will have a space to return to when stress levels rise.
Stress and season change can also take a toll on our immune system.
Here are some of my staples for the season:At the onset of a cold or if you are experiencing ear pain:
Garlic Ear oil (or Wally’s Ear oil) – heat a few tbsp of extra virgin olive oil in a small pan. Add one garlic clove and warm until it sizzles, turn off heat. Remove garlic and store oil in a small glass bottle with a dropper. Apply 3 drops, warm to ears, preferably at night.Add turmeric to your food! It builds immunity, has amazing antioxidant capacity and helps to reduce inflammation, to name a few!
Try Turmeric Tea:
• Bring four cups of water to a boil.
• Add one teaspoon of ground turmeric and reduce to a simmer for 10 minutes.Strain the tea through a fine sieve into a cup, add honey and/or lemon to taste (borrowed from www.drweil.com)
Indian ginseng – Ashwaghanda – strengthens immune system
Oil of Wild Oregano – a powerful natural antibiotic.
A good probiotic – strengthens gastrointestinal tract and increases immunity.
Drink warm water with lemon and/or ginger. This helps to drain your lymphatic system, detoxify and ginger strengthens immunity and digestion.
Finally, listen to your body. Your intuition is always subtly guiding you toward balance and wholeness. Trust your hunches, listen to your cravings. Rest, journal, celebrate, be thankful.
I’d love to hear from you! Please let me know your thoughts or if I can support you in your health goals!
* Please note that April Martino/Well Integrative Health & Healing do not replace the advice of a physician or other medical professional recommends checking with your physician before following the above suggestions or changing any medication or making dramatic lifestyle changes. April is a Certified Holistic Health Coach and has been trained to offer dietary and lifestyle modifications to improve health.
You can find April on her website and on Facebook, where you can contact her for Holistic Health Coaching, speaking engagements, etc.
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Seri is Two + Grain-Free Dog Treats
If you have ever spent more than 5 minutes with me in person or follow me on Instagram, you will know that I am obsessed with my dog, Seri. She is a very, very special girl and I just love her to pieces. I feel so lucky that we found each other.
Seri came into our lives nearly two years ago at a time that I never thought I would be getting a new dog. It was much sooner than either one of us imagined that we would be doing the puppy thing again! Sadly, our dog Derby had passed away a few months prior, very, very suddenly and unexpectedly at just 6 years old. We were obviously devastated, heartbroken and just plain sick over it. Considering neither of us had the opportunity to even think about another dog, what we wanted to do and when, etc and neither of us had been without a dog in over 15 years, we were totally lost. We didn’t know what to do. Should we rush back into being dog parents again or wait until we had time to really deal with our loss. When would the right time be? How would we know?
After just 3 weeks of being without a dog and hating the strange quiet of a dog-free household, we knew we were ready to start thinking about the next special furry baby. We spoke with a wonderful woman named Vanessa who breeds beautiful miniature bull terriers with more care than I could have ever imagined possible. Chatting with Vanessa about possibly making one of her dogs a part of your family is far more rigorous than I would have guessed it to be and it made me realize that she takes what she does very seriously and she loves all of her babies, so much. I have such an appreciation for what Vanessa does, she knows that breeding a dog is a privilege not to be taken advantage of and she takes great care to make sure that she upholds the breed’s standards and is doing right by all of the dogs that are a part of her life. We ended up speaking back and forth with her about our loss at great length, we shared with her the emptiness we were feeling and wanting to bring another puppy into our home to love and spoil. We even sent photos and videos of Derby.
Ironically, Vanessa found out that one of her dogs was pregnant on the very day that Derby passed away. It felt like fate. We patiently waited for the litter to be born to find out if we would be getting a pup and we soon found out that we were in fact getting a sweet little white baby with the tiniest little spot on her bum! We thought long and hard about a name and ultimately decided on Seri (inspired by the word Serigraphy – another word for screen printing). We picked Seri up the day before my birthday and she was so tiny and sweet. We of course fell in love with her instantly. Even still, having lost a dog just 4 months prior it was a scary thing to already have another. I honestly was afraid that I would never bond with her the way I did with Derby. How could I ever love her as much and I definitely didn’t want her to take Derby’s place. I will be honest when I tell you this, as much as I loved her at first sight, I also slightly resented her. I felt like as much as I wanted her and needed her, I also just wish I still had my Derby. Such a weird thing to feel and now it makes me laugh to think about it. I honestly thought we would never love her the same way. I realized that I was right, I don’t love her the same way, I love her in a totally unique and special way, because she is so special and different and the amazing relationship and bond that I have formed with her, is nothing like the one I had with Derby.
Seri is a very independent dog and for all of the amazing cuddle sessions that we have, she also loves to be on her own, either in one of her crates or wrapped up in a pile of blankets in our bed. She is a very smart dog that learns routines and actions quick. It doesn’t take long for her to pick up on a pattern. Oh and Seri has a serious, serious love for playing ball. If that dog sees a ball she goes nuts. No matter how tired she is or where we are, if we pull out one of her balls, she is ready for it. Seri has this ability to make everyone around her smile and she walks with this bounce in her step that makes me happy every time I see it.
If you can believe the irony in this, Seri is also on a gluten-free diet. Just a month or two into having her, even with the most expensive organic dry food money could buy, Seri just seemed to have issues with grains. She would be a bit itchy. Vanessa feeds all of her dogs a raw meat diet and takes their food and eating very serious. After speaking with her and a holistic veterinarian we decided to make the switch to a grain-free all raw meat diet. Seri’s skin, coat and all around health immediately responded to the diet and we have never gone back since. When we do give Seri treats she gets dehydrated raw meat or something of the like. Sometimes we will buy treats with coconut oil, peanut butter, fruits and veggies, etc. That dog loves pretty much anything. I decided to combine some of her favorite things and create this treat recipe for her 2nd birthday today.
I pulled the recipe together as I went along and I was mostly happy with it. The dough was a tad crumbly so the finished treats don’t look perfect, but one of the best things about a dog is their unconditional love and their lack of judgment. Seri is OK with how this look and even more OK with how they taste. Pretty much the best dinner guest, if you ask me. If I had eggs in the house, I probably would have added 1 to this recipe, to help bind the dough, but I realized just as I was making these, that I actually didn’t have any eggs, so I just went without and made it work. Feel free to add whatever your dogs favorites are to the recipe. Seri loves carrots so I just grated up 1 carrot to add in, she also loves kale and cucumbers. A lot of the time if I am making fresh juice, as long as she can have everything in there, I will scrape some of the pulp into her bowl, she loves it.
Happy Birthday to my sweet and lovely furry baby, Seri!!
She makes me so so happy every single day and I cannot imagine my life without her!
[print_this]Grain-Free Dog Treats – Gluten-free, Grain-free, Dairy-free, Sugar-free
Makes about 2 dozen or so, depending on the size- 1 cup potato starch, plus a little more for rolling
- 1 cup almond flour
- 1 teaspoon baking powder
- dash of salt
- 1/4 cup melted coconut oil
- 1/4 cup natural peanut butter (chunky or creamy)
- 1/4 cup low-sodium beef stock (you can also use veggie stock or water)
- 1/4 cup shredded carrots
Preheat the oven to 350º F and line a rimmed baking sheet with parchment paper. In a large bowl whisk together the potato starch almond flour, baking powder and salt.
In a medium sized bowl, whisk together the melted coconut oil, peanut butter, stock and carrots. Add the wet ingredients to the dry and stir well to combine. Feel the dough, if it feels like it is too crumbly and needs more moisture, add more broth, if it feels to wet, add more potato starch. Form the dough into a disk and wrap in plastic wrap and place in the freezer for about 15 minutes or so, to chill it.
Sprinkled your surface and rolling pin with potato starch, and roll out the dough. I did mine in two or three batches. Using whatever cookie cutter you would like cut out the cookies and place on the parchment paper lined baking sheet. Place in the oven and bake until lightly browned and slightly crisp, about 20-25 minutes. Allow to cool.
I made a bunch of different sized treats for Seri, and I also made one big one to make her a “cake” with, I just iced it with a thin layer of chunky peanut butter and layered it. She loved it. She also loved the taste of the uncooked dough, too, so she may have eaten some of that while I was rolling out cookies 🙂 [/print_this]
