How to build immunity and stay healthy all year long

Hello and welcome to this week’s newsletter. If you’re tired of constantly battling colds, the flu and other pesky illnesses, it’s time to arm your body with the ultimate defense system: a robust immune system!

Here are some essential immune boosting tips to strengthen your body's defenses naturally and fortify your health and vitality from within!

1. Power Up with Probiotics

   Your gut plays a crucial role in immune health, as it stores a large portion of your body's immune cells and is home to trillions of beneficial bacteria known as probiotics. These friendly bacteria help maintain a balanced gut microbiome, which is essential for immune regulation and defense against pathogens.

   Foods rich in probiotics include yogurt, kefir, sauerkraut, kimchi, miso, and kombucha. Adding these foods to your diet can help populate your gut with beneficial bacteria and promote immune resilience. Additionally, you can consider taking a high-quality probiotic supplement to ensure you're getting enough beneficial bacteria to support immune health. Look for a supplement that contains a variety of probiotic strains and has been tested for potency and efficacy. By nourishing your gut with probiotics, you can strengthen your immune system and reduce the risk of infections and illnesses.

2. Step into Sunshine

   Vitamin D plays a crucial role in immune function, and deficiency has been associated with an increased susceptibility to infections and autoimmune diseases. Your body produces vitamin D when your skin is exposed to sunlight, making it essential to spend time outdoors to maintain optimal levels.

   Aim to spend at least 15-30 minutes outdoors each day, soaking up the sun's rays and allowing your body to naturally produce vitamin D. If you're unable to get enough sun exposure or are at risk of vitamin D deficiency, talk to your healthcare provider about taking a vitamin D supplement to support immune health. By ensuring adequate vitamin D levels, you can help bolster your immune system and reduce the risk of infections.

3. Helpful Herbals

   Herbs and botanicals have been used for centuries to support immune health and enhance resilience against infections. Incorporating immune-boosting herbs into your daily routine can help fortify your body's defenses and promote overall well-being.

   Some popular immune-supportive herbs include echinacea, elderberry, astragalus, and garlic, each has its unique properties and benefits.

   You can add these immune-supportive herbs into your daily routine in various forms, including teas, tinctures, capsules, and culinary preparations. Enjoying a cup of echinacea or elderberry tea, adding fresh garlic to your meals, or taking a daily astragalus supplement can help strengthen your immune system and protect against illnesses. As always, consult with a healthcare provider before starting any new herbal regimen, especially if you have underlying health conditions or are taking medications.

4. Subdue Stress

   Chronic stress can take a toll on your immune system, making you more susceptible to infections and illnesses. When you're stressed, your body produces higher levels of stress hormones like cortisol, which can suppress immune function and increase inflammation. Incorporating stress management techniques into your daily routine can help reduce stress levels and support immune health.

   Meditation, deep breathing, yoga, and progressive muscle relaxation can help activate the body's relaxation response and counteract the effects of stress.

   Additionally, spending time in nature, engaging in creative activities, and nurturing social connections can also help alleviate stress and boost immune resilience. Prioritise self-care and stress management as part of your overall wellness routine to help keep your immune system strong and your body resilient.

5. Microbiome Maintenance

   Your gut is home to trillions of bacteria that play a pivotal role in immune function. But maintaining a healthy gut microbiome requires more than just popping a probiotic pill.

   To truly nurture your gut garden, indulge in a diverse array of fiber-rich foods. Think beans, legumes, whole grains, nuts, seeds, and plenty of colorful fruits and vegetables.

   These fibre-packed foods serve as fuel for your gut bacteria, promoting diversity and balance within your microbiome.

   Additionally, consider include fermented foods into your diet to introduce beneficial probiotics. Yogurt, kefir, sauerkraut, kimchi, and kombucha are all excellent sources of probiotics that can help strengthen your immune defenses. By nourishing your gut microbiome with these probiotic-rich foods, you'll create a thriving ecosystem that supports optimal immune function and overall well-being.

6. Stay Socially Connected

   In the hustle and bustle of daily life, maintaining social connections often takes a backseat. However, nurturing meaningful relationships is crucial for our mental and emotional well-being, especially during challenging times. Research consistently shows that strong social ties can reduce stress, boost mood, and enhance overall resilience.

   To prioritise your social connections, set aside time each week to catch up with friends, family, or colleagues, whether it's through phone calls, video chats, or in-person meetings. Engage in activities together that you both enjoy, whether it's going for a walk, trying out a new hobby, or simply sharing a meal.

   By investing in these relationships, you'll not only strengthen your support network but also experience a sense of belonging and fulfillment. Remember, staying socially connected is not just about the quantity of interactions but also the quality of the connections you cultivate.

7. Pursue Your Passions

   Dedicating time to pursue passions is a vital aspect of self-care and overall well-being. Engaging in activities that bring joy and fulfillment not only provides a temporary escape from the stresses of daily life but also fosters a deeper sense of purpose and satisfaction.

   When you immerse yourself in hobbies that resonate with your interests, whether it's painting, gardening, or playing a musical instrument, you enter a state of flow where time seems to stand still, and you feelcompletely absorbed in the present moment.

   These activities serve as a form of creative expression and self-discovery, allowing you to explore your talents, interests, and values. Prioritising personal passions provides a much-needed outlet for stress relief, helping to alleviate tension and promote relaxation. By making time for these activities regularly, you cultivate a greater sense of balance, fulfillment, and vitality in your life.

   These habits can serve as a foundation for supporting your immune system and promoting overall health and well-being. Remember to listen to your body, prioritise self-care and seek support from healthcare professionals as needed. With a proactive approach to immune health, you can enjoy greater resilience and vitality in all aspects of life.

   The information provided in this newsletter is for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a healthcare professional before making significant changes to your health and wellness routine.

Wishing you good health,

The Wellness Valet Team

Recipe of the Week: Immune Boosting Lemon Garlic Roasted Chicken

Ingredients

• 4 bone-in, skin-on chicken thighs

• 4 cloves garlic, minced

• Zest and juice of 1 lemon

• 2 tablespoons olive oil

• 1 teaspoon dried thyme

• 1 teaspoon dried rosemary

• 1/2 teaspoon paprika

• Salt and pepper to taste

• 1 lemon, thinly sliced

• Fresh parsley for garnish (optional)

Method:

1. Preheat your oven to 400°F (200°C).

2. In a small bowl, whisk together the minced garlic, lemon zest, lemon juice, olive oil, dried thyme, dried rosemary, paprika, salt, and pepper to create a marinade.

3. Place the chicken thighs in a large resealable plastic bag or shallow dish. Pour the marinade over the chicken, making sure each piece is well coated. Seal the bag or cover the dish and refrigerate for at least 30 minutes to marinate.

4. Arrange the lemon slices on the bottom of a baking dish or roasting pan to create a bed for the chicken.

5. Remove the chicken from the marinade and place it skin-side up on top of the lemon slices in the baking dish.

6. Pour any remaining marinade over the chicken.

7. Roast the chicken in the preheated oven for 30-35 minutes, or until the skin is golden brown and crispy, and the internal temperature reaches 165°F (75°C).

8. Once cooked, remove the chicken from the oven and let it rest for a few minutes before serving.

9. Garnish with fresh parsley, if desired, and serve the lemon garlic roasted chicken hot with your favorite sides, such as roasted vegetables or steamed rice.

This aromatic roasted chicken dish is bursting with immune-boosting ingredients like garlic, lemon, and herbs. It's an easy and comforting meal that's perfect for staying healthy and nourished while traveling or anytime you need a wholesome and delicious dinner option. Enjoy!