Yay Fall! ! I love Fall, and all that it means! It’s time for yummy Holiday food and family traditions. Unfortunately, it’s also the time of the year a lot of colds and viruses start going around. Obviously, we can’t avoid everything that comes our way, but we can minimize our susceptibility. In this post, I’m going to share some Immunity Boosting Recipes, and some of my favorite Wellness Tips!
My family of four rarely gets sick, and when we do, it doesn’t last long. I believe that’s because we are very proactive with our health. We are all vegan, 2 of us are gluten free, and we try to eat as healthfully as possible. My older son is 15, and he has had antibiotics only one time in his life, and my youngest son (8), has never had them. We don’t get the flu shot, and we don’t get the flu. So I’ve compiled a list of some of the things that we do to keep ourselves well naturally, and some delicious, immunity boosting vegan recipes from some fellow food bloggers. So let’s jump right in!
When it comes to avoiding colds and flu, there are some things that are basic things that everyone knows… lots of hand washing, and if you’re out, use hand sanitizer, especially before eating anything. Getting plenty of sleep, and keeping your stress down are a must as well. Let’s talk about some lesser known tips though, as I assume that’s why you’re here… and the recipes… you’re gonna love them!
Some Good Wellness Practices
- Keep your airways moist. You know how you’re more prone to dry skin in the winter? Well, your skin isn’t the only part of your body that gets dried out. Our indoor air tends to be very dry in the winter and it dries our skin and our sinuses. When our sinuses are dry, they are more sensitive to viruses. Saline Spray is a great way to moisten your sinuses, as well as wash away germs and allergens. You don’t need the kind with steroids, or medication, just plain old salt water, like this one. Not only is it great to use when the air is dry, it’s great to use if you you’ve been around people who are coughing and sneezing, as it cleans your nasal passages, as it hydrates them. Additionally, if you’re nose is feeling stuffy, you can use it for relief. I get one for each person in my family and mark the bottom with a sharpie, to keep them straight.
- Use a diffuser! Diffusers are everywhere right now! They come in all shapes and sizes, and their basic function is to diffuse moisture and essential oils into the air. Essential oils are for more than just making the air smell good. (Of course they do that too, and if you buy pure oils, they are way healthier than using candles!) Essential oils can also purify the air, ridding it of microbes, viruses and bacteria that can make you sick. (After extensive research, I chose doTerra as my source for safe and pure essential oils. Click here to learn more about why I use doTerra. ) Using a diffuser will also help keep your environment more humid, and then your airways (and skin) won’t get dried out and irritated. This is the diffuser I use for the larger rooms in my house. I like this one because it holds a lot of water and oil, and you can adjust the output. I find that on the high setting, it will run all night. On the lower setting, it will run through the night and into the morning a bit. It also lights up with a bunch of colors, or if you want your room dark, you can run it without the light. (I’ve had this diffuser for over a year, use it every day and it still works great. ) Some oils that I recommend for diffusing against seasonal and environmental threats are doTerra’s OnGuard Blend (I diffuse it anytime anyone even thinks about getting sick!), and a blend that contains citrus oils and melalueca.
- Exercise – getting regular exercise boosts your immune system and it also helps to reduce stress (which weakens the immune system). Getting at least 30 minutes of exercise 3-4 times a week can boost your immune system, and if you can do it outside, that’s even better. A study published in the American Journal of Medicine showed that women who walked for half and hour every day for a year, had half the colds, than women who didn’t. Exercise increases our number of white blood cells, which fight off infection. Our bodies make vitamin D from exposure to sunlight, and vitamin D boosts your immunity! Fresh air is always good, so get outside regularly and enjoy!
- Supplements – Even if you’re very diligent with eating a healthy, whole foods diet, chances are there may still be nutrients that are lacking in your diet, and most of us fall short of our vitamin and mineral requirements. A lot of us eat packaged food way too often. Also, even organic fruits and veggies can be grown in soil that isn’t as nutrient dense as it should be, and your food is only as good as the soil it’s grown in. Add to that, the fact that we don’t usually eat our food as soon as it’s picked and then when we do, we cook it. All of those factors can lead to significant nutrient (and enzyme) loss. So, taking a good, food based multi-vitamin everyday, is a great idea to fill in those gaps, and help us get more well-rounded nutrition. I am a Wellness Advocate and Health Coach, and in my practice, I also recommend a vegan Omega supplement, anti-oxidants, and digestive enzymes as part of a general health protocol.
- Water with Lemon Oil – Lemon Oil is provides a gentle detox to your systems, and can improve our digestion. It helps to cleanse the lymph system, and move harmful pathogens out of your system. Drink 1-2 drops of lemon essential oil in 8 oz. of water, several times a day. (Only use oils approved for internal use)
- Probiotics – 70% of your immune system is made in your gut… so if you’re trying to improve any area of your health, start with your gut! Having a healthy balance of gut bacteria is key to good health. Use a high quality probiotic that includes a prebiotic to feed the good gut bacteria.
- Essential Oils – I highly recommend that everyone use essential oils in their daily routines, for emotional and physical health. The specific ones that I recommend when your immune system feels challenged are: Frankincense, OnGuard (a blend of 5 protective, anti-microbial oils), Lemon, Oregano (shown in studies to be anti-viral), and Melaleuca. Make this recipe in a 10ml roller container: 20 drops Frankincense, 20 drops Lemon, 10 drops Oregano, 10 Drops OnGuard, and 5 drops Melaleuca. Top the rest off with fractionated coconut oil. Roll this on your feet and up and down your spine when your immune system is challenged. Want to learn more? I have free, online essential oil education classes. Click here to join my FB group. Need some oils ASAP? Click here to save 25% on one of our most popular kits! It’s a perfect place to get started! You will also get my personal support when you order from me! Click here to check it out! Questions? Please email me at angel@highvibelifestyle.com
- Stress Reduction – stress lowers our ability to fight off threats to our immune system. You can’t remove every bit of stress in your life, but you can do your best to respond well. Take time for self care… a hot bath, a yoga sesh, use your diffuser with relaxing oils, walking, spending time with a loved one or pet… basically raising your vibe! According to HopkinsMedicine.org, a positive outlook can boost immune response and protect the body against the ravages of stress.
- Sleep – super important! All of the other things that we do, will not be effective if we don’t give our bodies the chance to do it’s work! Infection-fighting antibodies and cells are reduced during periods when you don’t get enough sleep.The body heals itself when you are resting and sleeping. Do not short change yourself on sleep, especially when your immune system is being challenged!
- Diet – Diet is SOOOO important. Always. period. When it’s winter and there’s lots of junk going around, it’s also a season when people tend to eat less healthfully… so what comes first, the chicken or the egg? Sugar and Alcohol both suppress the immune system, and during the winter months, we have a lot of holidays where we eat more sugar than usual, consume more alcohol, and eat treats that we might otherwise avoid. So, if you are going to indulge, help yourself out and be more mindful of what you’re consuming on a daily basis and make sure it’s packed with nutrition. In general eat less sugar, refined flours, packaged foods, fat and sodium laden items, and alcohol. Eat more fresh, organic fruits and veggies, and have that make up the bulk of your diet. Some foods that boost the immune system include: citrus fruits, garlic, ginger, mushrooms, sweet potatoes, tea, broccoli, kale, cauliflower, berries, pomegranates, etc., and fermented foods like sauerkraut, and miso.
Start implementing those wellness tips right away, and you will have an advantage over whatever the winter has to throw at you this year!
Immunity Boosting Recipes!
- Lacinto Kale Superfood Salad – Recipe Here
- Coconut Ginger Carrot Soup Recipe Here
- The Ultimate Immune Boosting Soup Recipe Here
- Inner Goddess Raspberry Breakfast Bowls Recipe Here
- Vietnamese Hot and Sour Tamarind Soup Recipe Here
- Anti-Inflammatory Lemon Ginger Tumeric Iced Tea Recipe Here
- Super Duper Detox Juice Recipe Here
Antifungal, Anti-Inflammatory Cold Remedy Shot Recipe Here
- Gut Healing Vegetable Broth (and why it’s better than bone broth!) Recipe Here
- Super Amazing Green Smoothie Recipe Here
- 1 Pot Golden Curry Lentil Soup Recipe Here
- Homemade SauerkrautRecipe Here
- Detox Rainbow Roll – Ups with Peanut Sauce Recipe Here
- Fluffy Sweet Potato Breakfast Bowls Recipe Here
- Vegan Broccoli “Beef” Recipe Here
I hope these tips and immunity boosting recipes help you keep yourself and your family well this winter. If you do catch something, implementing these strategies should help you mend much faster. Would you like to have a free 15 minute Wellness Consult with me? Send a message through my Contact Page.or email me at thecheftographer@gmail.com .
If you would are interested in purchasing doTerra oils at a discount, Click Here to be directed to my site. Click “Become a Member”, and select a starter kit or a membership and individual products… or contact me for assistance.
Be Well,
Angel
* This post containsaffiliate links, which means that if you click through,and make a purchase, I will receive a small commission from Amazon or doTerra. It doesn’t add anything to the price of your products, and it helps me keep the blog running, so if you do purchase after reading my post, that’s awesome, thanks! Most importantly, I just want to inspire you, and be inspired by you. I never write about products that I don’t use, or don’t believe in. When I do find something that I’m passionate about, I like to share it with my readers.
