©WILDFIT 2020

9 Waysto Boost Your Immune Systemand Create Vibrant Health

This document is meant to empower you with the information you need to STAY healthy.It will give you tips and tricks you can implement now

and some ideas to make health fun!

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

DRINK MORE WATER: Many of us are constantly dehydrated. This can be dangerous. Our bodies rely on osmosis (movement of water from one cell to another through a semipermeable membrane) to transport essential nutrients to our cells. If we are lacking water, we are slowing down this process. Water also allows us to flush out toxins, boosts our energy and makes us feel good.

DID YOU KNOW?

Your words and intentions can alter water molecules? There was a study done by Dr. Masaru Emoto, a Japanese researcher and healer, that shows how human thoughts, intentions and written words alter the molecular structure of water. You can read more about it in his 2005 book The Hidden Messages in Water.

This is important research to be aware of because humans are composed of up to 60% water. Our brain and heart are made up of 73% water and our lungs contain about 83% water. We have the power to change the thoughts and intentions we give our water before drinking it.

If you are struggling to drink water, try:

• Drinking from a straw• Adding lemon or lime • Always carrying a water bottle• Starting and ending your day with a glass of water• Having water within reach at all times

Water is essential to your health. Make drinking more water a new healthy habit!

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

GET FRESH AIR: Staying indoors where the air is constantly circulating is not going to help your immune system. Get outside, get some fresh air, and breathe. Take some deep breaths while you are outside, even if it is just for 10 minutes. According to the EPA, Americans spend 93% of their life indoors (SnowBrains, 2020). That is a very scary statistic. Think about it, we used to spend 100% of our lives outdoors and now that has become super rare. Take a moment each day to make sure you are outside getting some fresh air.

A SIMPLE WAY TO PRACTICE DEEP BREATHING IS TO:

More fresh air will recenter you and help you feel grounded in your body, reducing stress and increasing your overall health.

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

MOVEMENT: Our bodies are constantly working to remove toxins, waste, and other unwanted materials. Movement and exercise help aid the human body to transfer lymph around through our lymphatic system. Unlike our heart that has a pump to move blood all throughout our body, the lymphatic system relies on movement to move infection-fighting white blood cells around the body—which we need to maintain a strong immune system.

Movement can also influence our feelings and is very important to our mental health. We know that exercising releases chemicals that improve our mood and sleep (Health Direct, 2019). We also know that those who exercise regularly have reduced symptoms of depression and anxiety. The best part is you don’t have to go to a gym to get movement into your day.

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Here are a few great ways to get movement in at home:

• Go for a walk• Stretch• Look up a HITT workout on YouTube• Watch an online yoga video• Make an obstacle course with your kids

Adding even ten minutes of exercise to your day can make a world of difference to your health, but it’s turning exercise into a regular habit that has the greatest benefits so try to get a little exercise in each day.

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

EAT RIGHT: This one you may have guessed, but truthfully it is one of the most important aspects to staying healthy. What you put into your body can either harm it or heal it. Right now we want to focus on foods that heal our bodies and keep us healthy.

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VEGETABLES Consuming more vegetables, even just one extra serving a day will help to support your immune system and it may even boost your energy.

Here are a few tips to help you consume more vegetables:Substitute:

• Have a green smoothie• Make a veggie tray with each meal to snack on

| Pasta = Zucchini Noodles or Spaghetti Squash | Chips = Kale Chips | Toast = Sweet Potato Toast | Potato Fries = Use Sweet Potato, Yam, Parsnip and Carrots | Rice = Cauliflower Rice

FRUITS Within WILDFIT we talk about seasons and in which seasons you should be consuming certain fruits. Nature would have never intended us to have access to all fruits 365 days of the year. The best thing you can do to help support your body is to consume fruit on an empty stomach first thing in the morning. This will help you to absorb the nutrients better.

If you think about it, how does fruit reproduce? I know, it might be weird to talk about reproduction right now, but that is how the world works. Fruit is full of seeds and those seeds need to be fertilized on the earth to grow again. If we think back to human ‘caveman’ times, say 10,000 years ago, we did not have bathrooms or toilets. We went number two outside, which assisted fruit with the reproduction cycle of its seeds. In short, fruit is meant to pass through us quickly which is why we recommend having it on an empty stomach, so it can do just that.

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

PROTEIN This one may be a bit of a surprise. However, we need proteins in order to build antibodies (which are a protein) within our body. So, making sure you are having some high-quality protein right now will help your immune system be prepared. Suggestions:• Wild Salmon• Bison• Grass-Fed Beef• Free-Range Chicken

Vegetables High in Protein:• Soybeans• Spinach• Asparagus• Broccoli

GET SOME SUNSHINE: Vitamin D, something we all need more of. Humans evolved to live outdoors, in the elements. We were in the sunshine more often than not. In current society this is not the case. What have we seen because of this? A lack of sunshine can cause a decrease in your serotonin levels, which ultimately can lead to a decrease in your overall happiness (Nall, 2018). We all could use a little extra happiness these days, and if getting a bit of sunshine will help, why not?

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DID YOU KNOW?

• Did you know that you can still get sun rays through clouds? Yes! So you have zero excuses not to get outside and grab some fresh air and good old sunshine.

• Did you know it takes over 8 minutes for the sun rays to reach earth? Crazy right? (ThePlanets.Org, 2020)• Did you know over one million Earths could fit inside the Sun? (Cain, 2013)

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

GET MORE SLEEP: Sleeping is VERY important, it is the time of day when our bodies regenerate and heal themselves. Making sure you are getting an adequate amount of quality sleep is essential to keeping your health in tiptop shape.

PLAY AND LAUGH: One little thing you may underestimate is the value of play. Think about it, who is the happiest on earth? Children, who are having fun! Play is very important to our overall positive emotional wellbeing. We need to prioritize fun, games and creativity. It’s a great way to get our mind off things and bring more happiness into our lives.

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Here are a few tips to help you get better rest:

• Black out your room. Darkness signals your body to produce more melatonin, which will help you sleep better.

• Reduce screen time before bed. I am sure this is not the first time you have heard this, but it’s a really great tip for catching more ZZZs.

• Have a bedtime routine that helps you wind down after the day.

• Build a fort• Paint a picture• Draw or color• Board games• Card games

• Play an old sport• Create a relay race for the household• Do a puppet show• Have a dance party• Tell a joke

Here are some fun activities to try:

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9 WAYS TO BOOST YOUR IMMUNE SYSTEM

CREATE CONNECTION: According to an article by Harvard Health Publishing (Solan, 2017), the stronger our connections are with other people, the higher the happiness levels we experience.

SELF-CARE: Have you ever gotten sick from a stressful time?

One of the BEST things you could do for yourself in a tough time is create a self-care routine. Similar to a morning routine, you want to set some easy daily non-negotiables that will help you take care of yourself.

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While this may be difficult at times, you can always:

• Phone a loved one• Send a text to an old friend• Write an email• Facetime• Have a virtual zoom party

Here are some simple ideas for daily self-care:

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When our spirits and energy are high we are less likely to fall ill. Make sure to make connection a priority everyday.

• Daily walks• Yoga• Meditation• Connecting with a family member or friend• Baths• Exercise

• Journal• Read a chapter in a book• Listen to a podcast• Play your favorite music• Dance• Spend time with your pet

It really can be anything that makes you feel happier and calmer. However, pick one small thing that you will do everyday. That is why it’s called a non-negotiable—something that no matter what you can accomplish.

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TAKE ACTION BONUS

My daily non-negotiable:What I am going to do each day, no matter what, to take care of my health and wellbeing.

Tip: Pick something simple that takes no less than 5 minutes. You want it to be really easy for you to

accomplish each day.

Visualize Your Ideal Day:You’re now in your perfect world and about to describe what your perfect day looks like.

Get really detailed. What time do you wake up? How do you feel each day? What do you do for a

living? What does every room in your house look like? Where do you work, or do you work?

Have fun with it! Dream big, there is no limitation on what your perfect day can look like.

What and who makes me happy:Write a little list of things that make you happy, so you can turn to it when you need.

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What are three recipes I would like to try:This is just a fun one! What are three good nutritious recipes you could try?

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Immune Strengthening Sauce

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TAKE ACTION BONUSNotes: