This is Robin Nielsen, women’s health and hormone expert. I want to share with you five simple steps to boost your immune system in a powerful way. I teach women how to become the CEO of their own health, and now more than ever is a really important time for us to learn how to take charge of our health so that we can protect ourselves and our families. Did you know that our emotions affect every single cell in our bodies? That’s why stress is the biggest immune suppressor there is. So my five simple steps are going to help you to manage stress in a more powerful way so that your body can heal and be strong. Step number one is practicing an attitude of gratitude. I know that may sound so incredibly simple, but the science behind it is amazing because anytime we lower our stress hormones, we boost our immune system.
I have a few notes about how to practice an attitude of gratitude and why it’s so important. Number one, you can just simply keep a gratitude journal. List three to five things that you’re grateful for each day, and you want to think about something new, so you cannot use the same gratitudes every day. It can be something very simple, and then you might write down why you’re grateful for this. The second tool that you can use is to practice opposition thinking, you want to turn around a negative thought into a positive thought. That is something that I do every day, all day long. If something negative comes into my mind, I turn it right around to the opposite, something positive. The third tip is to really make it a habit, so you can say to yourself, I’m going to do this for 10 days. I’m going to make this a habit and see what happens. It’s going to be powerful sister, I tell you.
So I want to share with you some of the things that an attitude of gratitude does for us. We know that it improves sleep, and I’m gonna share with you why that’s so important. It improves your physical health, and it helps you to experience fewer aches and pains. It lowers depression, and it helps you to feel more motivated and improves positivity. How amazing is that? And then I want you to know that it also increases determination and increases your attention, your enthusiasm and your energy.
My powerful step number two is eating for hormone balance. That may sound really strange, but when you eat for hormone balance, you are keeping stress down, because stress is immunosuppressive. When you eat for hormone balance, by doing that, you’re managing your stressors. What you want to do is eat a high protein breakfast within an hour of waking up and then you eat again every four to six hours. So three meals, and then you stop eating by 7:00 PM. The reason for this is because you want that time in between dinner and breakfast for healing because healing is when your immune system restores and regenerates. So eat a high protein breakfast within an hour of waking, which sets your circadian rhythm for the day. And then you never go more than four to six hours between meals. No snacking in between because then you’re not allowing your body time to heal.
You’re going to focus on what I call soul food. SOUL, or Sustainable, Organic, Unprocessed, and Local foods. So you want beautiful vegetables with lots of vibrant color and vitality, 100% grass-fed meats, wild-caught fish, pastured chickens who have beautiful eggs. All of that beautiful food is what we want to focus on right now, it’ll sustain us in a really powerful way. So it may seem super simple, but it’s really, really important right now. And you’ll see the benefits for sure.
Powerful step number three is sleep. When we get really good restorative sleep, it’s like we’re coated in this protective armor of beautiful immune-boosting power. We want restorative sleep though, so it’s unmedicated sleep. You cannot take a sleep drug and expect to get restorative sleep because we need those five cycles of REM and deep sleep to actually heal and strengthen our immune system. So my suggestion is that you go to bed by 10:00 PM, and that doesn’t mean that you go to bed to read or watch TV, but you actually go to bed to sleep. Make sure that all lights are out in your bedroom and you sleep for eight hours. The science shows that over seven hours is very immune protective, and one of my sleep gurus said, you have to get at least eight hours of sleep. I’m going with that because that’s what works for me too. So sleep, I give you permission to sleep, sister.
Powerful step number four, we’ve got to eliminate the excessive stressors in our lives. Start paying attention to what stresses you out. Your brain cannot tell the difference between you losing your car keys and a life-threatening situation, so you are stressing your body out no matter what the deal is. You’ve got to start paying more attention. A really busy schedule can be too much of a stress on your body, so think of it this way. The fewer decisions you have to make every day, the less stressful your life is and the more powerful your immune system will be. Stressors come in all different shapes and sizes.
My final number five powerful step is replacing missing nutrients, vitamins, and minerals that are essential for all of the key reactions in our bodies. When we are deficient in any of those, it actually is a major stressor on the body. I just want to share with you a few that are my favorites that I think are really essential for having a really strong immune system.
These are fairly basic nutrients, so if you’re a healthcare practitioner or you’re pretty far along on this path to being a CEO of your own health, then you may want to step it up a bit with some other immune-boosting nutrients and herbs. But for right now, these are really foundational. Even for those of us who are pretty knowledgeable, we can just get back to the basics and it’ll have a really big impact. So a therapeutic dose of these nutrients is going to make a big, big, big support for your immune system. So the first one is zinc, and I like zinc in higher doses, 60 milligrams, or 90 milligrams if you’re working with a healthcare practitioner. I just want to share with you that not all supplements are equal. So you want to make sure that you’re getting really high-quality supplements where the dosing is correct, the cofactors are correct and the sourcing is really, really healthy, and that we know what the sourcing is.
You don’t want to get sicker from taking supplements, so Walmart is not a good place, CVS pharmacy, not a good place. You’ll want to either contact me or work with someone who can help you get your hands on some really great nutrients. A lot of practitioners I know, and even in China right now, they are trying IV vitamin C to really kick this virus. And so I think vitamin C is super powerful and I suggest 2000 milligrams three times a day. You can’t overdo it with vitamin C, you’ll know it if you do, you just get diarrhea or really loose stools. If that happens just back off a little bit, and your body’s going to use what it needs. So go ahead and dose up right now, you might be really deficient and what you might find is that it really boosts your energy too.
Next is vitamin D3, and some of us are not very good converters of vitamin D2 to vitamin D3. So vitamin D3 is a great way to just skip that conversion altogether. And of course, during the winter months when the sun is lower in the sky and the days are shorter, we just don’t have an opportunity to even get enough on our skin. So we want to make sure that we have ample amounts of vitamin D. It’s so immune protective, but be sure to test because you don’t want your level to go too high. So the same as when you have too low levels of nutrients, too high can cause very similar symptoms. But for right now and over the next 30 days, this is a great time to really boost up on these nutrients.
My last suggestion, very basic again but so incredibly essential, is magnesium, of all things. It’s responsible for over 300 enzymatic reactions in the body. It can help us to be happier, it can help us to have good heart health, it can help relax our muscles. Magnesium really boosts our immune system in a powerful way and can help us get better sleep. It’s crazy amazing and it’s so, so simple. I suggest a glycerinated or chelated form of magnesium because it’s much easier to absorb. Same with zinc, minerals are rocks and we need really strong stomach acid and good healthy digestion to be able to absorb them, and a lot of times that’s not the case. So I want to make sure that you have really good levels of magnesium.
So those are my top picks in the natural solutions for hormone balance Facebook group. I will have an opportunity for you to get more information about my immune booster kit if that’s something that you would like to have. And I’m actually donating 10% of the proceeds to my favorite nonprofit, which is helping families in need around health. So I’ve given you some great tips today. They may seem super simple, but just remember they are so incredibly powerful. I’m sending you so much love to stay healthy and vibrant and to be happy. Let’s just be happy and spread the love.