• Menu
  • Skip to right header navigation
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Before Header

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube

Road to Living Whole

Effortless Therapeutic Diets

  • Shop Meal Plans
  • Search
  • Shop Meal Plans
  • Search
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
  • Recipes
  • Blog
  • Webinars
  • Resources
  • For Practitioners
Food allergy guide and meal plans

How To Look After Your Immune System

How To Look After Your Immune System

June 1, 2020 //  by Marian Mitchell//  Leave a Comment

With the Coronavirus pandemic upon us all at the moment, many of us have been left feeling concerned or questioning whether our immune system is strong enough if we were to contract the virus. Your immune system is the support system in your body that defends against cold and flu. There are some ways that you can help to improve and support your immune system.

Here are several tips that help build up your immune system to help it fight when it needs to: 

  • Eat plenty of vegetables, fruits, and whole grains as part of a balanced diet. 
  • Try to aim for at least 30 minutes of exercise five days of the week. 
  • Get between 7 and 9 hours of sleep each night. 
  • Wash your hands regularly, even more, no in light of Covid-19
  • Research supplements that could help such as vitamin c, vitamin D, and cbd drops. 
  • Keep on top of your vaccinations like the flu jab. Make sure any newborns have their routine inoculations. 
  • Try to maintain a healthy weight. 
  • Don’t overindulge in alcohol. 
  • Don’t smoke. 
  • Get the advice of a Nutriouist if you need it. 

Getting the Right Vitamins And Minerals 

Food is one of your main resources when it comes ot supporting your immune system. There’s a reason there is a well-known saying ‘you are what you eat’. It doesn’t just apply to your weight, it also affects your immune system. 

Fill at least half of your plate with vegetables and fruit, then the other half split between grains and protein. Whole grains are the best for you. Eating this way is a great way to ensure you are getting the minerals and vitamins that you need to stay healthy. If you’re not sure if you getting the right minerals and vitamins in your diet, see if you can speak to a nutritionist. 

Although supplements are great for you on occasions, you need to make sure you are taking the right ones and the right amount. Otherwise, they can be bad instead of good. Your doctor can help point you in the right direction. 

Manage Your Stress

Everyone gets stressed at some point. Short burst could help with your immune system, however, lasting stress is a definite problem. It can harm your immune system. 

Things you can do to help minimize stress include: 

  • Get enough sleep. You should aim to achieve between 7 and 9 hours of sleep every night. 
  • Practice relaxation techniques like yoga or meditation. 
  • Exercise. This is a great release of endorphins that relieve stress and anxieties. 
  • Take some time to yourself. Try doing something that you really enjoy. Maybe reading a book, singing, dancing, or an activity like cycling or camping. Or even something as simple as a relaxing bath. 
  • Build a strong support network. Although you might not want to talk all the time, knowing that someone is there when you need them is reassuring. 
  • If you’re going through a particularly stressful time, it could be something that helps. 

This short guide should help you to build your immune system and keep it healthy. Is there anything that you do to look after yours? Please share them in the comments below.

Category: Natural Beauty + BodyTag: build, immune, stress, support

Previous Post: «Keep Your Meals On Track Without Much Hassle Keep Your Meals On Track With These 3 Tips
Next Post: How to Manage your Hearing Loss How to Manage your Hearing Loss»

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

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.

Learn more about us...

Find Something…

The Dish Cookbook

The Dish Cookbook

My cookbook, The Dish, sets you up from success from the start. You get truly helpful information on how to reduce your symptoms and over 80 recipes to give you the variety you need to stay on track. Available on Amazon! Learn more...

Recently…

  • Are You Overlooking These Health Issues Completely? February 26, 2021
  • Clean Living Is The Key To Unlock The Health Door February 26, 2021
  • How Loving Yourself Improves Your Relationship February 24, 2021
  • Easy Ways To Look After Your Entire Body February 23, 2021
  • 5 Treatments to Improve Your Health and Wellbeing February 16, 2021

Get an extra 25% OFF your first order + a 30 day free trial membership when you sign up at Thrive Market! (Valid on orders $49+, max $20 discount)

Mairan Mitchell on DaoCloud

Featured In

healthy aperture road to living whole

tastespotting road to living whole

 

 

 

 

 

foodepix road to living whole       

mairmitchell

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.
Load More... Follow on Instagram

Footer

Get in Touch

15955 N. Dail Blvd Suite 3

Scottsdale, AZ 85260

602-688-4745

marian@roadtolivingwhole.com

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter
  • YouTube
  • Home
  • Health Coaching
  • My Approach
  • Programs
  • Terms & Conditions
  • Privacy Policy

Copyright © 2021 · Road to Living Whole, LLC. All Rights Reserved.