08. 7 Ways to Boost Your Immune System Naturally that Cost Nothing
Introduction:
- Welcome to "Functional Medicine for Women," the podcast empowering and educating women on their wellness journey.
- Host: Lacy Lain, The Functional Medicine Woman.
- Women often prioritize roles over health, but optimal wellness is achievable.
Key Points:
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Introduction to Functional Medicine for Women:
- Dive deep into Functional and Fundamental Medicine for Women.
- Approach: Uncover root causes, reset and balance rhythms, holistic view of mind, body, and soul.
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Mission and Call to Action:
- Mission: Empower with knowledge and tools for informed health decisions.
- Personalized approach to wellness.
- Subscribe for evidence-based insights and lifestyle tips.
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Topic: Boosting Immune System in Fall:
- Common question since fall started: How to boost the immune system.
- Compiled a list of free methods that don't impact your wallet.
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Book Recommendation:
- Dr. Robert Silverman's book "Immune Reboot."
- Maximizing immunity, restoring gut health, and optimizing vitality.
- Forwarded by Dr. Jeffrey Bland.
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Free Ways to Boost Immune System:
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Add Greens to Diet:
- Leafy greens (kale, spinach, Swiss chard).
- Packed with vitamins A, C, and K, essential minerals, and antioxidants.
- Support gut health.
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Avoid Refined Sugars and Processed Foods:
- Opt for whole, unprocessed foods.
- Limit added sugars to reduce inflammation.
- Choose fresh fruits, nuts, dates for healthier alternatives.
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Breathing Exercises:
- Stress management tool.
- Techniques: 4-7-8, box breathing, or 5-second breathers.
- It Calms the nervous system, and reduces stress and inflammation.
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Prioritize Sleep and Good Rest:
- Aim for 7-9 hours of quality sleep.
- Bedtime routine, limit screen time, and create a sleep-friendly environment.
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Strength Training:
- Incorporate resistance exercises 3-5 days a week.
- Builds muscles, enhances immune function, and reduces inflammation.
- Bodyweight exercises (squats, lunges, pushups) or use resistance bands.
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Vitamins D, K, Magnesium, and Zinc:
- Ensure diverse intake through sunlight and a balanced diet.
- Vital for immune function and bone health.
- Consider vitamin D supplements if deficient.
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Conclusion and Call to Action:
- Taking action is key to wellness.
- Visit thefunctionalmedicinewoman.com for more resources and join the free forever membership.
- Leave a review and subscribe for ongoing empowerment.
Connect with Lacy
Instagram: https://instagram.com/lacylain
handles: @lacylain and @thefunctionalmedicinewoman
Facebook: https://facebook.com/disciplinedmotherhood
Pinterest: https://pinterest.com/lacylain
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Dr. Robert G. Silverman's book Immune Reboot
