To day I will talk about immune system.Find yourself a quiet place to sit where you will not be disturbed turn off your cell phone and dim the lights know that as you sit in this meditation .
Your body is being cleansed and healed your body is receiving a boost to its immune system ,you don’t have to do anything but allow yourself to enjoy this healing experience take a long slow deep breath in hold it for a moment and then slowly exhale.
Let your conscious mind relaxes inhale and allow all forms of healing to take place to exhale and know that any illness is already leaving your body notice your breath as it flows gently in and out of your body without any effort.
Your body knows what to do breathe slowly and naturally allow a bit of tension to be released with each breath ,so that every breath you take you relax more and more deeply allow your awareness to turn to your body.
Notice how your body feels calm and relaxed continue to breathe slowly and gently void your mind of all thoughts and listen to only my voice trust that when you put out positive energy and thoughts that the universe will provide you with health and wellness your positive thoughts, renew your mind body and boosts.
Your immune system let go of all fear and doubt and know that your body knows what it needs.
Positive thinking is the most nourishingthing that you can do for your immune system release any and all attachments toillness release all disease from your body and welcome health, love, and happiness into your life .
Your body is capable of healing every cell in your body is divinely healthy.
You are well strong and thriving perfect health exists in your body visualize pure health send love and healing to every organ of your body let go of any resistance have faith in your body and immune system that which has ailed you has been replaced with perfect health and love.
You are well strong and thriving take a deep breath in and exhale inhale and exhale inhale and exhale now focus your mind towards a feeling of gratitude feel a deep appreciation for all that your body .
Immune system do to protect you give gratitude for ever-increasing health and vitality take a long slow deep breath in hold it for a moment and then slowly exhale slowly bring your awareness back into the room wiggle your fingers ,wiggle your toes and gently open your eyes and adjust to your surroundings .
You are now relaxed, centered, and refreshed your body is now healthy your mind is brilliant and your soul is tranquil.
Improvement bill here recently I’ve been following the news on the new coronavirus pretty closely and I might be paranoid but I feel like at the rate, this is advancing it will soon be an out of control worldwide pandemic with millions of infection hopefully I’m wrong and by the time this video is animated and uploaded it isn’t as widespread.
I’m right one of the best things you should be doing other than taking preventative measures is to boost and strengthen your immune system see unlike bacterial infections which can be fought against using antibiotics if you have aviral infection.
It’s almost entirely up to your immune system to fight it off even if you go to the hospital unless they’ve managed to create a vaccine or discover a cure since the writing of this script all they can really do is help support you they basically just keep you alive .
So that your immunesystem can fight longer, so I think it’s extremely important to talk about acouple of things that you should be doing every single day in order to getyour body battle ready to fight off any infection that comes your way.
so today we’re gonna talk about the seven things you need to be doing to boost and streng then your immune system quick little disclosure I am NOT a licensed health professional take all the advice .
I am about to give with a grain of saltand ask your family doctor before making any lifestyle changes other than thatlet’s jump right into it starting off at number one.
We have cold showers a study conducted in 2015 took over 3,000 participants who never took cold showers before and had them take 90 second cold showers daily for just 30 days there searchers found a whopping 29 percent reduction in sickness absences for those in the group that stuck to this regimen that is an incredibly high number.
But what’s happening within your body when you take these cold showers why is it so effective at warding off sickness well scientists have discovered that when you take cold showers your body actually ends up producing more white blood cells .
these are essentially the foot soldiers of the immune system when your body is under attack by a bacterial or a viral infection your white blood cells are theones that rush in to eliminate them vader’s and fun facts some of them do this by literally devouring the enemy pretty cool .
This isn’t the only benefit that comes with cold showers cold showers have beenshown to promote weight loss increased will power reduce depression improve your skin and hair promote faster muscle recovery and reduce stress which brings us to the second thing .
You should be doing to streng then your immune system which is reducing stress in 2004 professor Suzanne serger storm of theUniversity of Kentucky reviewed over 300 studies on the effect of stress on ourbody and health her meta-analysis found that long-term stress leads to asignificant decline in one’s immunity in regards to all aspects.
This occurs because when you are under stress your body produces a hormone called cortisol now cortisol isn’t inherently bad it’s actually good for you in the short term because it helps your body reduce levels of inflammation throughout the body .
But if you are stressed for long periods of time your body will continue to release cortisol and you start building up an immunity to it the cortisol starts becoming less and less effective at doing its job which eventually causes you to start suffering from more inflammation throughout the body.
Now you’ve probably heard about inflammation before but why is it considered to be bad well inflammation is your body’s natural response to any form of harmful stimuli whether it’s a physical wound toxic compounds or even pathogens such as bacteria or viruses .
so it’s actually not a bad thing in the short term just like how cortisol isn’t bad in the short term but when you suffer from inflammation for long periods of time.
It starts to damage your healthy cells and organs including your brain and heart which mean Lusa say is not good if your body also has to deal with a viral infection at the same time which is why you need to be reducing your stress and one of the best ways to do this is by meditating which has been shown time and time again in numerous studies to significantly reduce levels of stress next up on our list .
The third thing you should be doing every single day for your immune system is making sure that you’re getting enough vitamin D.
Vitamin D is actually one of the most important vitamins when it comes to a properly working immune system it’s so important in fact that almost all white blood cells have vitamin D receptors on them why is that well vitamin D plays a sort of balancing role your immune system is a very complex and delicate system that requires just the right amount of stimulation in order to function at its best if there is too much stimulation you end up with autoimmune disease where your immune system ends up attacking your own body.
But if there is too little stimulation you become more prone to infection and illnesses and vitamin D is what helps regulate this balance.
It’s so important in fact that a study conducted in 2017by a professor Adrienne Martin knew who just so happens to specialize in respiratory infections coronavirus found that taking vitamin D supplements reduce the odds of developing respiratory infection by a whopping 42 percent in people who had low levels of vitamin D which fun fact.
According to a 2011 study41 percent of Americans have so there is a decent chance that you might actually be the fishing when it comes to this extremely important vitamin .
But the only way to make sure of this is to get your blood work done which is why I’m partnering up with a special service today that I’ve personally been using alot called.
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It is far cheaper than what it would cost to get your blood work doneat your local clinic or hospital. I’m talking about like 10 to 20 times more affordable I personally recommend taking a look at your vitamin D levels and also your cortisol levels which again is related to stress .
so that you can gain some insight on how your body is currently functioning they also offertesting for things like test osterone estrogen your thyroid and even iron ore which all play huge roles and things like your energy levels your mood and your overall health and they even offer full STD checks and the best part is ?
So I will be getting compensated if you decide to try out their service now back to the topic at hand if you find that you’re deficient in vitamin D ,the best thing to do is to either get more sunlight or to start supplementing with vitamin D if you live in an area where there isn’t much sunlight moving on.
The fourth thing you should be doing every day in order to make sure that your immune system is functioning at its best is making surethat you’re getting enough high-quality sleep numerous studies have found that when you are sleep-deprived your levels oft-cells go down .
The t-cell is a special type of white blood cell that plays a major role on the frontlines against bacterial and viral invaders .
so needless to say it’s pretty bad to have reduced levels of t-cells if you are trying tofight off an infection other studies have found that lack of sleep causes are duced production of antibodies when people are given vaccines .
Now this ispretty important because antibodies are one of the main tools needed to fight off viral infections I like to think of them as special homing missiles when you are infected with a new virus for the first time.
Your body will start creatingthese special missiles that are uniquely designed to target and destroy this specific new virus after fighting off the infection your body will keep the blueprints to remember how to make these missiles .
so the next time the same viruscomes around you will be able to quickly produce the right antibodies and eliminate the enemy before it can make you sick.
This is basically how vaccines make you immune against certain viruses by giving you the blueprints ahead oftime the rate of which your body is able to produce these antibodies after a new infection will determine how quickly you recover .
so if the production rate of these antibodies are slowed down significantly because of lack of sleep you will get sick faster stay sick longer and have much more severe symptoms then if you are getting proper amounts of sleep every single day .
so try your best to get a full good night’s sleep which can range anywhere from 6 to 10 hours depending on person-to-person .next up on our list the fifth thing you should be doing every single day is moderate exercise and the key word here is moderate C a study was conducted in2005 where they took a group of mice injected all of them with a deadly mouseversion of the flu virus.
The researchers then divided the mice into three groups the first group was given no task they were simply allowed to rest in their cages the second group was tasked with a moderate amount of exercise.
Every singleday which amounted to about 30 minutes of running on a tread mill and the final group was given the task of rigorous exercise they were forced to run for two and a half hours on the tread mill non-stop .
Every single day and here werethe results 50% of the mice were tasked with nothing ended up dying only 12% ofthe mice were tasked with moderate exercise died and a whopping 70% of the mice who are tasked with rigorous exercise ended up dying what this experiment suggests is that exercise is good for your immune system up to acertain point if you are working out too hard .
It can actually hinder your immunesystem and this theory seems to translate to us humans as well studies that have looked at ultra marathon runners found that people have a 2 to 6 times higher chance of developing some sort of respiratory infection immediately after completing a marath on.
so the key here is to make sure that you’re getting some level of exercise every single day nothing too crazy you can jog a little bit on a tread mill you can go to the gym and lift some weights for like an hour.
But don’t push yourself way too hard and do a full-body two-hour workout routine .every single day because the research suggests that it will probably do more harm than good especially when it comes to fighting off infections.
Next up on our list the sixth thing you should be doing is improving the quality of the air that you breathe a study conducted in 2017 and published in the Journal of immunology discovered that carbon nanoparticles which are a byproduct found in car exhausts and in the air in big cities can alter and hinder the function of certain important proteins in our immune system .
Another study conducted in 2010 took a look at about 200 kids from California and foundthat kids who are exposed to higher levels of air pollution has suppressed levels of regulatory t-cells which are a special type of white blood cell that helps regulate your immune system and if you live in an area where there’s a lot of cigarette smoke or if you are a smoker yourself .
There are numerous numerous studies that link the exposure to cigarette smoke with a suppressed immune system .
All signs point to the fact thatair pollution is bad for you now for those of you that don’t smoke you’re probably wondering well how in the world .
can I improve the air quality where I live right it’s not like I can just move to a less polluted city well if you have the funds you can invest in an air purifier and put it in your bedroom and living room or if you have a tight budget you could simply purchase some plants for your house.
A study conducted by NASA found that the peace lily and the English ivy actually filter out many of the dangerous compounds found in the air in polluted cities so that is an option as well and finally the last thing on our list of ways to boost and strengthen.
Your immune system is making sure that you’re well nourished what I mean by this well there’s always been talk about supplementing with things like vitamin C E and a in the form of multivitamins to ward off sickness.
But to be honest studies seem to suggest that unless you were already deficient in any of these things taking supplements wouldn’t really do anything .
You could take a multivitamin if you want but it’s probably better to focus on making sure that you’re eating a well-balanced diet that can provide you with all of the nutrients and minerals needed to maintain a healthy immune system.
This means that you should beeating enough protein enough healthy fats enough leafy green vegetables and fruits every single day.
But again if you are worried about whether or not you are deficient in certain vitamins you could head on over to www.imtcva.org and b12 because well we talked about why vitamin D is super important in regards to regulating your immune system and vitamin b12 actually plays a huge hugerole in white blood cell production.
So it’s a very important vitamin as well other than that these are the seven things you need to be doing to make sure that your immune system is in tip-top shape.
So that you’re prepared to ward off any incoming infections again they are taking cold showers we’re Doosan your stress getting enough vitamin D getting enough high-quality sleep moderate exercise improving your air quality and making sure that you are well-nourished I hope you stay healthy and stay tuned.