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5 Simple Steps To Boost Your Immune System You Can Start Today

5 Simple Steps To Boost Your Immune System You Can Start Today

March 19, 2020 //  by Marian Mitchell//  Leave a Comment

Getting healthy and boosting your immune system can seem like a complex science experiment or math problem. As a health coach, I get frustrated looking through Pinterest and seeing posts that say “27 simple ways to boost your immune system.” Um 27?! That sounds impossible and honestly, it’s a much much. Sure all of them are typically good advice but do you really need to do ALL of them? The answer is most likely not. However, there are 5 things you can start today that will support your immune system, help you stay healthy, and recover quickly if you do get sick.

#1 Eat Well

You need to avoid highly processed foods and foods loaded with added sugar. These foods are inflammatory and suppress your immune system. By adding in fresh produce to every single meal and snack you’ll dramatically improve your health and support your immune system. A simple way to do this is to have half your plate full of vegetables with every meal (this includes breakfast!).

#2 Get Sufficient Sleep

It isn’t easy getting enough sleep these days. Having kids, working late and waking up early to workout (or have some alone time), waking up all night long and not being able to go back to sleep, and the list of reasons Americans don’t get enough sleep goes on and on. It’s tough. However, it is ESSENTIAL that you get 7-8 hours of sleep consistently every single night of the week. There is no such thing as catching up, unfortunately. Not only do you need to get 7-8 hours per night but to really get the maximum benefit you need to go to sleep and wake up around the same time every day as well.

#3 Manage Your Stress

You will never truly be healthy if your stress is out of control. You have to find strategies to keep your stress at a reasonable level. Sometimes it will be changing your living or work situation, sometimes it will be changing your mindset, and sometimes it’ll be stress management techniques including meditation, exercise, eating well, and journaling. Sometimes it will take a combination of all 3. Pick the easiest thing you can do first, then go from there.

#4 Heal Your Gut

Your gut is your first line of defense against invaders and inflammation. Stress, medications, poor diet, and food sensitivities can compromise our intestinal wall and cause increased intestinal permeability (aka leaky gut). Healing your gut is a foundational step to supporting your immune system. Learn all about leaky gut and how to restore the intestinal lining in this webinar.

#5 Supplement Correctly

America’s food system has left our soil horribly depleted of nutrients. Plus most people hardly eat just one serving of fresh produce per day, let alone the 7-9 that is recommended. Most people don’t need to take a million supplements either. A high-quality multivitamin, vitamin D with K2, magnesium, omega-3 (fish oil) and probiotics are the foundational supplements recommended. Vitamins C and zinc are also well-known and scientifically supported to support the immune system and shorten the duration of a variety of illnesses.

While there are many different strategies for boosting your immune system, these 5 are the foundational steps where it all begins.

5 Simple Steps To Boost Your Immune System You Can Start Today

Category: Mind + Spirit, Natural Beauty + BodyTag: boost, health, healthy, immune system, support

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Hi! I’m Marian

About UsHere at Road to Living Whole we make following your doctor's therapeutic diet plan for your health recovery effortless. We have a variety of resources for you including meal plans, online webinar courses, and coaching services all designed to cut out the guess work so you can live your life and quickly regain your health. We are so glad you are here.

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I help ND's patients follow the diet side of the treatment plan so they can effortlessly feel better faster.
🍲Therapeutic meal plans 🤟Coaching

ℝ𝕠𝕒𝕕 𝕥𝕠 𝕃𝕚𝕧𝕚𝕟𝕘 𝕎𝕙𝕠𝕝𝕖
Homemade Date Truffles are a delicious and healthy Homemade Date Truffles are a delicious and healthy snack that satisfy the sweet tooth. I actually don't make them often because I'll eat the entire batch in 2 days 🤭 They are so yummy though.

Dates have been around since around 5,000-6,000 BCE and are known as nature’s candy. Not only are they absolutely delicious, they are nutrient powerhouses. They contain protein, fatty acids and an array of vitamins and minerals. Including, but not limited to, Vitamin A, lutein, vitamin K, niacin, B6, folate, pantothenic acid (another B vitamin), choline (brain booster), calcium, iron, magnesium, potassium, sodium, zinc and phosphorus.

On top of all this, they help protect against tooth decay even being so high in natural sugars. This is because they contain elemental flourine, not the man made flouride that is in added to water or what is in flourinated toothpaste.

Ingredients 👇
Dates
Crushed almonds
Crushed cashews
Honey 
Coconut oil 
Vanilla extract 
Sea salt
Chocolate chips 
Shredded coconut or cocoa powder

7 snacks 🤤

Recipe: https://www.roadtolivingwhole.com/paleo-and-vegan-almond-cashew-date-balls/
One of the most effective ways to transform your h One of the most effective ways to transform your health, make your medication more effective, and just plain feel better is to clean up your diet.

This is often easier said than done. Changes habits is hard. It requires energy and time, which often is in short supply. However, it isn't as hard as you think. Here are my 3 steps to get started. I don't recommend doing them all at once. Start with step 1, then move on. Slow and steady wins the race.
Healthy eating gets boring fast when you don't add Healthy eating gets boring fast when you don't add flavor. How do you get flavor in a healthy way? 
◾️Herbs
◾️spices
◾️sauces
You can make the exact same protein and veggies taste at least 12 different ways depending on what you put on top.

My top favorite sauce is Chimichurri. It's a blend of parsley, oregano, garlic, olive oil, salt, and red pepper flakes blended into deliciousness. I put it on top of my cooked proteins, on my veggies, and will even use as a salad dressing. It's sooooooo good.

You can get this recipe over on my website: https://www.roadtolivingwhole.com/traditional-chimichurri-sauce/ and enjoy this delicious sauce too!
Got sunshine and hiked 4 miles this weekend. Gym i Got sunshine and hiked 4 miles this weekend. Gym in shape and nature in shape are very different things. I hurt today 😂💪🤷‍♀️
Bitter foods stimulates the entire digestive syste Bitter foods stimulates the entire digestive system from our saliva being able to more effectively start the breakdown of carbohydrates, hydrochloric acid being pumped into our stomachs in appropriate amounts, and increases bile production.

The benefits of digestive bitters are pretty amazing and include:

◾️Higher absorption of nutrition from our foods
◾️Especially vitamins A, D, K, E and B12
◾️Reduce incidences of heartburn
◾️Increase fat digestion, which is particularly important for those who have had their gallbladders removed or are concerned about their gallbladder health
◾️Cleansing of the liver
◾️Reduction in gas, bloating, and constipation
◾️Balancing blood sugar levels
◾️Appetite regulation
◾️Promotes healthy skin

Pretty awesome right?! Deficiencies in fat soluble nutrients, gallbladder issues, sluggish liver, constipation run pretty rampant these days. It’s nice to know we have a solution that doesn’t cause other health issues.

Learn more: https://www.roadtolivingwhole.com/digestive-bitters-invaluable-for-gut-health/
We had a great time camping and I think the kids w We had a great time camping and I think the kids will remember the storm forever. I love making memories.
It's cold outside and I'm so excited to enjoy my b It's cold outside and I'm so excited to enjoy my butternut squash soup. I'm not typically a fan of butternut squash but I found a way I like it.

1 butternut squash 
1 yam
1 onion
1 apple
A few cloves of garlic
Fresh or dried Italian herbs
Bone broth 
Salt and pepper

Roast and blend 😍

Great for a variety of therapeutic diets as well!

Full recipe: https://www.roadtolivingwhole.com/herbed-butternut-squash-soup/
Rare chronic disorders are not only hard to diagno Rare chronic disorders are not only hard to diagnose, but they are also difficult to treat. Histamine Intolerance looks like a lot of random symptoms that don't make much sense. Once you finally know what is going on, your ND will lay out a plan to help you reduce the histamine build-up and get you feeling normal again.

Be sure to read all the pictures and learn what you have control over. As always, if you'd like a meal plan to give you a jump start while you figure things out, I got one for you.
I had a vision of my dream relationship since I wa I had a vision of my dream relationship since I was a kid. It took a lot of frogs and 33 years to finally meet my dream man.

Literally my dream come true. The fact that we go on adventures exploring the road less traveled is a total bonus. Arizona is stunning.
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