Holistic Practices to Build the Immune System
Holistic Health is based on the law of nature that a whole is made up of interdependent parts. The earth is made up of systems, such as air, land, water, plants, and animals. If life is to be sustained, they cannot be separated, for what is happening to one is also felt by all of the other systems. In the same way, an individual is a whole made up of interdependent parts, which are the physical, mental, emotional, and spiritual. When one part is not working at its best, it impacts all of the other parts of that person. For example, when an individual is fearful about the potential of getting sick or being out of work, his or her nervousness may result in a physical reaction - such as a headache or a stomach ache. When people deal with overwhelming stress, the body, mind, and emotions will be affected in a negative way.
When we are imbalanced within our mind, emotions, and our spirit our physical body will automatically be affected. The immune system drops dramatically when we feel heavy emotions such as anxiety, worry, fear, grief, or anger. This also leads to the person experiencing a depression, which in turn added to the further declining health of the immune system of the individual. When we are off in our minds, emotions, and our spirit our immune system becomes compromised and we are more prone to get sick.
The best thing that we can do to boost our immune system is to bring our mental, emotional, and spiritual outlooks to be more positive. This can be done with a daily practice of yoga, meditation, affirmations, and prayer. You only need to start out for 20-30 minutes of practice daily. With these practices you will be focusing on moving your body, letting stress go, bringing movement to the immune system, and change mental, emotional, and spiritual outlooks to a more positive note.
Spiritual Morning Routine Template:
Follow this template for step by step instructions into creating your 20-30 minute routine to practice daily.
When are you going to practice?
Example: “I am going to practice after I make my breakfast every day.”
Where are you going to practice?
Example: “I am going to practice in my bedroom using a yoga mat with a lit candle on my desk.”
Make sure your phone is on “do not disturb.”
Open up your “Insight Timer” app and click on your presets.
Make sure others who you live with know not to disturb you during this time.
YOGA: 10-15 MINUTES
10 Minute Morning for Beginners
10 Minute Yoga for Neck, Shoulders, Upper Back
Example: Downward Dog, Child's Pose, Pigeon Pose, Happy Baby. End in Shavasana.
MEDITATION: 7-10 minutes
ASKINGS: 5 minutes.
State 3 things you are feeling grateful for today. (This will differ daily)
Example: “I am feeling grateful for the restful sleep I received last night.”
Your 10 affirmations to speak out loud.
Example: “I am loved”, “I trust the universe”, “Money flows easily to me”, “I love my life.”
State 3 things you are asking for daily.
Example: “Today I am asking for some extra energy because I have lots of things on my to-do list.” “Today I am asking to receive some financial abundance.”
State prayers for others.
Example: “Today I am asking that my sister be given some extra joy because she had a hard day yesterday.” “Today I am asking that my friend be given some extra confidence as she has a job interview today.”
Take 3 deep breaths.
That’s all! I hope this is helpful in setting up your daily routine of spiritual practice. Remember to have your routine written somewhere, (other than your phone), to refer to when practicing.
It is also very beneficial to get regular energy or bodywork done to enhance your body’s ability to let stress go and to bring peace of mind and spirit. There are also specific bodywork modalities that can be done to improve the immune system. We here at Holistic Bodyworks can help you figure out which type of bodywork and energy work is best for you and how often you should be getting work done. We have nutrition and holistic health coaches that can help you set up a plan of action for your improved health.
What you eat is also a great place to start to boost your immune system. By eating a well-balanced diet that is full of fresh vegetables, fruits, and grass-fed and hormone-free meats you will start to notice a huge difference in your mental, emotional, and physical outlooks. What we eat can affect the health of our whole self. Doing some research to find a well-balanced diet as a foundation for your health is a great idea.
Holistic Nutrition: Eating for the mind, body, and soul in today’s fast-paced, high-demand world, we have become a culture focused on convenience and that includes how we eat. When hunger strikes, it’s much easier to open a can, unwrap a package or pop a lid than it is to actually prepare a fresh meal. But according to holistic nutritionists, the cost of convenience is not so much the impact on our pocketbook, as it is the impact on your health. Holistic nutrition is all about eating healthy food as close to its natural state as possible for optimum health and well being. Hallmarks of holistic nutrition include eating food that is unrefined, unprocessed, organic and locally grown whole foods.
By following a holistic nutrition plan, you may experience a number of health benefits including weight loss and weight management, disease prevention, increased energy levels, improved mood, better sleep, strengthened immune system, and improved digestion. Additionally, holistic nutritionists believe that many chronic illnesses can be prevented or improved through diet.
Resources for learning holistic nutrition:
http://www.holistichelp.net/holistic-nutrition.html
http://www.holistic-wellness-basics.com/holistic-nutrition.html
There are specific vitamins and supplements that can help to boost the immune system, which can be eaten with your diet or they can be taken in supplement form to be added to your diet. To fuel your immune system you want to make sure to get ample supply of vitamin A, B complex, Vitamin C, Vitamin E, and Zinc.
You can also incorporate immune-strengthening herbs to further boost your defenses. You don’t want to use these unless you have been exposed to someone that has either a cold, flu or other viruses. That’s the time to give your immune system an extra tweak with any of several immune boosting herbs, which include Echinacea, goldenseal, chamomile, and ginger. Echinacea and goldenseal are the most powerful immune enhancers and only should be taken when you have been exposed to someone who is sick. Chamomile and ginger can be taken more frequently for a healthy immune system. Herbs are a great way to further boost your immunity.
Homeopathic remedies are a great option to take as another form of prevention for a viral sickness. One homeopathic remedy that is a great option for boosting the immune system to help prevent the flu is Oscillococcinum. There are other homeopathic remedies that can help to fight a viral sickness, but I wanted to provide the one that really helps to boost the immune system and can be taken if you have been exposed to someone who has been sick.
By using a regular spiritual practice, getting regular bodywork/energy work, eating a holistic nutrition base diet, and adding in immune boosting vitamins and supplements, herbs, and homeopathic remedies you can build your immune system up so that if you are exposed to someone with a virus you will have a better chance in fighting it off naturally. The immune system drops dramatically when we don’t do these things on a regular basis, so by implementing the things in this article, you will build up your natural defenses.
By, Stephanie Fredricksen, LMT
