5 Simple Steps to

Better Immune Health

NATURAL TOOLS FOR ENERGY, MOOD, AND VIBRANT RESILIENCE
 5 Simple Steps to
Better Immune Health
NATURAL TOOLS FOR ENERGY, MOOD, AND VIBRANT RESILIENCE

YOU’RE SO YOU-NIQUE!
No one has ever lived life quite the way you have. Your experiences—positive as well as negative—and
the way you respond to them belong to you and you alone. Even if you are a twin, nobody’s genetic
pattern is just like yours.

Here’s a fact: no immune system has ever faced the exact challenges yours has. The way you live, the
things you have been exposed to, and the stresses you handle all play a big part in training your unique
immunity.

Nothing in life can substitute for robust immunity. What’s the best way to build healthier natural
immunity? It starts with the human in the mirror. Once you learn how your lifestyle affects your
immune function, you will recognize that you have many opportunities to reprogram your personal
immunity through simple habits.

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 THE CHANGING FACE OF IMMUNITY
• Your immune system is like Grand Central Station for coordinating your health. In modern
times, immunity faces an enormous variety of challenges. Some of these are similar to
those that confronted our ancestors, while others have cropped up in more recent times:

• Microbes (viruses, bacteria, parasites, and the like) that don’t always cause illness, yet are
increasingly shared globally

• Diets rich in calories yet poor in nutrients and phytonutrients

• Accumulation of toxins in the air, water, and soil—and in our bodies too

• Stressful GO-GO-GO lifestyles that leave our bodies little time to rest, heal, or enjoy
exercise

• Trying to maintain immunity while dealing with chronic health issues that used to be rare,
like diabetes and obesity

• Altered sleeping a waking times, and other changes in daily rhythms

• Less physical movement built into our days

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 • Social factors, like our connections and interactions with others, and even discrimination
and economic status can have an impact

Immune cells are always taking notes, passing them around, talking about them, and comparing them
with other cells. By updating its stored memories and programs, your immunity is able to respond
to challenges with the right balance of immune offense and defense. But it’s up to you to help this
education along! Here are some of the main factors involved in your daily immune education:

• Everything you consume—calories from food and plants, other nutrients, pharmaceuticals,
water, and so on

• How often you eat and what time you eat

• How much and how deeply you sleep

• How regularly and intensely you enjoy physical activity

• Your interactions with people, and what that experience is like for you

• Everything you meet in your world: animals, bugs, microbes, plants, weather, dirt,
pollution, toxins, and the rest

• How well you face and resolve stress in your life, and whether you have a reliable personal
system for managing stress

We ask so much of our immune systems, but don’t often spend time looking after them. We expect
our immunity to protect us from infection and cancer—yet not give us allergies and inflammation.
Now is a great time for paying better attention to your immune system’s needs—and training it for
success!

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 THE RIGHT BALANCE OF OFFENSE AND DEFENSE
Some people feel that maximum strength is what immunity needs. But immunity has two basic
departments: offense and defense. A vigorous and well-organized offense protects you from outside
challengers like microbes and toxins. A robust defense helps protect your internal environment from
unhealthy changes.

Having strong immunity helps quell infections, but if it’s overpowering or imbalanced, it can “burn
down the house” with inflammation or oversensitivity. And if your immune offense and defense are
too strong, or too busy vanquishing multiple threats at the same time, their missions can get mixed up
and cause your body to attack ITSELF. Simply put: balance is the key to effective immunity!

WHAT CAUSES IMMUNE IMBALANCE?

Keeping your immunity effective and balanced is all about how you train it. Do you know anyone who
eats junk foods or relies on drugs to numb their feelings when they are stressed out? Well, that is one
way of training immunity—only not for balance or strength.

Research tells us that many aspects of modern lifestyles can damage immunity leaving us more
susceptible to health issues. Over their lifetimes, immune cells lose their efficiency—and immunity
can lose its edge. If your immunity is imbalanced, damaged, or overly aged, then trying to “boost” it
could actually worsen the problem, sort of like pouring gasoline onto a fire.

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 HERE ARE 5 SIMPLE STEPS
TO IMPROVE IMMUNITY

PERSONALIZE YOUR RENEWAL AND RETRAINING STRATEGY

For optimal immunity, two natural rejuvenation processes need to happen: Renewal and Retraining.

Renewal includes:

• Stimulating cell renewal and encouraging it to occur more regularly

• Supporting healthy function of your stem cells, which are just cells that have not yet
received much programming or training

Retraining includes:

• Improving your body’s immune barriers—especially your intestinal lining, but also your skin

• Improving the microbial composition of your gut flora

• Improving balance among the different types of immune cells involved in immune offense
and defense

• Improving the omega-3 fat content of your cells (actually their membranes—sort of like
their skins) so that they can be more flexible and have more positive interactions with your

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 immune cells

• Providing cells (and especially their DNA) with more positive messaging from a healthier
lifestyle

Eating for Renewal and Retraining

• What’s the IQ of that food or vitamin you’re about to put into your mouth? When you
diversify and improve the immune quality of the foods and supplements you consume, you
are already ahead in your quest for rejuvenation.

• Consider a limited ‘eating window’ each day. The concept of undergoing brief and repeated
periods of eating less food or even going without it has been scientifically recognized,
but for any kind of fasting, please check with your doctor first, as it is not appropriate for
everyone.

• We all know that eating more plant foods is considered a healthy habit, but did you
realize that eating plants that grew under harsh conditions can be even more health-
promoting? Surviving challenges from weather, insects, or imperfect soil can cause plants
to concentrate substances that help them adapt. Enjoying organic produce and heirloom
varieties—especially if grown in your own garden—can help you top up on these plant
nutrients that aid cell rejuvenation.

• While the power of plant foods is awesome, omega-3 fats play a key role in rejuvenation,
and it’s a fact that wild cold water fish are an excellent source of these nutrients. Consider
sustainably sourced salmon, sardines, anchovies, salmon roe, caviar, cod and cod liver
oil, mackerel, herring, and oysters. Luckily–for those who are strictly plant-based–other

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 options and dietary supplements can be considered:

• Most types of tree nuts (like walnuts, cashews, or pistachios,

but not peanuts, which are ground nuts)

• Most kinds of edible seeds (especially flax, chia, and hemp seed)

• Flaxseed oil, soy oil, canola oil

• Dietary supplements that provide the omega-3 fatty acids: EPA, DHA,
DPA, ALA, and GLA (eicosapentaenoic acid, docosahexaenoic acid,
docosapentaenoic acid, alpha-linolenic acid, and gamma-linolenic acid)

• Active and rejuvenating immune cells go through certain nutrients faster than you might
think. Running out of these too soon means losing out on immunity and cell renewal. At
the top of the list are:

• Omega-3 fats

• Vitamin A

• Vitamin C

• Vitamin D

• Zinc

• Plant flavonoids like quercetin, zinc, and the b vitamins

• Cruciferous vegetables (like Brussels sprouts and cabbage) are well-known for reducing

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 risks for some types of serious illness, but they also extend this protection to immune cells
that have undergone renewal and are being retrained. Be sure to enjoy about 3 generous
servings (or 6 smaller ones) of these multi-tasking foods each week. But don’t go over
these levels, as these veggies contain substances that may inhibit thyroid function if
consumed in excess.

• For better control of body fat (especially in the belly region) that can interfere with good
immune function and cell renewal, enjoy your heaviest and fattiest meal early in the day.
Stick to lighter, unprocessed foods at your latest meal. Having more of your calories earlier
in the day may help satisfy your appetite—and free up your sleep time for essential healing
and rejuvenation processes that bring your immunity up to date.

• Dietary fiber isn’t a vitamin, but it’s just as essential for healthy immunity. Besides helping
control appetite and blood sugar levels, fiber (especially the soluble kind) also nourishes the
beneficial intestinal microbes that are a valuable member of your body’s Team Immunity.

• Keep in mind that every time you eat sweetened, junky, fatty, or processed foods, your
immunity goes offline to some degree so that your digestion can come online. Fresh,
nutrient-dense are easier to digest, and provide nutrients that are crucial for rejuvenation.

• Give the “good guy” flora in your intestines a really good social life by eating probiotic
foods (or supplements) each day. The living microbes in probiotics have a good influence on
your own ‘gut bugs’ while supporting your best immune function.

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 ENGAGE IN PHYSICAL ACTIVITY OR DAILY MOVEMENT

• Working up a sweat really helps stimulate cell renewal. Besides doing it in a workout, you
can also try saunas, spas with pools of differing temperatures, hot yoga, or other methods.

• Enjoy regular physical exertion that strengthens you and helps you hold on to your
precious muscle mass. Many of us lose considerable muscle mass with aging, but this
doesn’t have to happen. Your muscles put food energy to good use, and the sweat you
churn up gives your brain, mood, and immunity a healthy workout, too!

• Keeping a healthy weight and good muscle mass is a synergistic combination for better
immune renewal and retraining—especially as you get older.

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 GET OUT IN NATURE

• To retrain your immunity and your mood at the same time, spend time with nature
regularly, whether it’s hiking through a forest, walking your dog through sun and rain,
organic gardening with your kids, or whatever appeals to you.

• Becoming acquainted with the plants, microbes, animals, wind, and weather of your local
environment is a crucial way of keeping your immunity finely tuned.

• Eat local, organic, and sustainable as much as you can. Foods that grew near to you have
mastered some of the challenges faced by your own immune system, and they generally
share what they’ve learned.

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 PRIORITIZE YOUR SLEEP

• Aim to stop eating at least 3-4 hours before bedtime. That way you’re really sleeping—and
rejuvenating—rather than actively digesting food.

• To help prepare your brain, senses, and muscles for sleep, stop using devices and apps that
are stimulating to senses and emotions at least 1 hour before bedtime.

• Keeping physically active is one of the best ways of priming you for good sleep. Some
people may find working out earlier in the day more effective than a stimulating workout
closer to bedtime, while others may find an evening stroll conducive to sleep. Experience
for yourself what gives you the best results.

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 MANAGE YOUR STRESS

• Having a regular mind-body practice (like yoga, martial arts, or meditation) makes it easier
to slip into problem-solving, stress-resolving mode more automatically, when the need
arises.

• Our brains, nerves, and adrenal glands—which help your body handle stress—have strong
requirements for immune essentials like zinc, omega-3 fats, B vitamins, and vitamin C, yet
many of us don’t get enough of these nutrients.

• Make a real effort to minimize your consumption of sweetened, junky, processed, and
unhealthy fat-containing foods (fries, pastries, and the like). Though these may temporarily
distract you from feeling stressed out, they impair cell rejuvenation and age you and your
immune cells before your time.

• For quality of life and for when your internal stress management system falters, it’s
important to constantly weave more strength into the fabric of your personal relationships.
They are your backup—as you are theirs! This social give-and-take helps create a shared
immunity that resists many different kinds of stress.

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 FOOD—AND FACTS—FOR THOUGHT
Our immune systems produce over a million new immune cells about every 10 seconds! Without
health renewal and retraining, these new cells may receive the genetic and programming errors
their parent cells carried. Updating immune cells by giving them positive experiences helps naturally
reprogram them towards better immune balance. Immune cells multiply when more of a particular
type is needed to protect you, and when you commit to healthy choices, you are taking the first step
in renewing beneficial immune cells and eliminating those that are overly aged or damaged. Think of
rejuvenation as giving your cells a fresh start—and a better chance of fulfilling their dynamic mission
of keeping you healthy and thriving.

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 These 5 steps are an amazing starting point and if you want to discover more ways to
improve immune function and make sure to tune into The Immunity Solution.

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