[g_podcast id="13669307"]
Our most effective protection against infections of all kinds is our own immune system. It has various mechanisms at its disposal to deal with intruders. However, it can only do this if we provide the body with what it needs for a fit immune system.
In this episode, I talk about how you can support your immune system yourself, not only through a healthy diet that provides the nutrients you need, but also through your thoughts and lifestyle.
Hello andwelcome to a new episode of the Gut Happiness Podcast. This is Julia Gruber, your host, and today we're talking about strengthening the immune system.
I think we have a health situation at the moment that we can learn a lot from.It shows us how important health is for us as a society. People keep saying:"What I do with my body, what I do with my health, is entirely up to me."
I once had this discussion, for example, when it came to providing healthy food for employees in a company. The canteen wanted to change. And several people said that thiswas patronizing the employees andthat it was a private matter whatthey ate. And I have to say that I nowdisagree, because health is not really a private matter, but rather the contribution we can make to our society. Namely, that we are fit, that we are productive, that we are in good shape and so on. I think this situation perhaps helps us to realize that we are all connected. My actions or non-actions therefore also affect other people.
I think we have become selfish and superficial as a society. Now we have a chance to reverse that. I think investing in yourself and your health benefits everyone.So it's not selfish if you look after yourself, but if you look after yourselfnot take care of yourself.That is true selfishness. We now see what happens to a society whose health is threatened at the root, and that the whole of social life then comes to a standstill. So it really is a"service to society" if I take care of my health.
When we talk about the immune system now, I would like to emphasize once again that 80 percent of our immune systemis located in the gut. That's why strengthening the gut is a good strategy when it comes to boosting the immune system.
I have developed a formula - the Gut Happiness Formula - which is based on three pillars. The three pillars are: Firstly, the subconscious mind and our thoughts, then secondly, of course, nutrition, detoxification and also gut structure.The third pillar is transformation or our lifestyle.
Today I want to talk about these three pillars to give you some strategies on what you can do to strengthen your immune system. Don't think that it's too late or that we're already in a crisis situation. You can start at any time. Even if it simply strengthens you so that you canin the future more efficient in the future. I don't think there's a better time than now to get to grips with it.
The first pillar is the subconscious and thoughts. The first thing I always say is: pay attention to what is going well and not to what is not going well. In this context,just focus on what the virus is giving you and not what it is taking away. Inotherwords, this situation also has advantages, for example that you have time again to look after yourself more. Perhaps you've also been given ideas about what's really important in life. Many people have now also realized:Wewilldie one day. It's a thought that we often suppress, but at the end of the daywe are we are mortal and it can happen at any time. That's why it's so important to makethe most of thenow, because we never know when it will end.
It is also important to realize how quickly we can fall into fear and panic when we are not with ourselves and when we are drawn into such a mass emotion.When we talk about the subconscious and thoughts, itis importantto rememberthat without thoughts, there would be no fear at all. Because the circumstances in which we live, facts that are simply there - in other words, facts - are always neutral. It's the thought that causes you to freak out, to go crazy. The fear comes from our thoughts. That's why it's like this It is important to observe our thoughts and start thinking consciously.
I believe we are living in a time when the topic ofself-coaching is becoming very, very important. How can I manage myownthoughts? Coaching yourself starts with getting to know your own thoughts. Simply write down what you are thinking at the moment. That's agreat start. Writing things down is so important because it allows you to get the thoughts out of your brain and into reality. You materialize them by writing them down. You may very well be totally amazed by certain thoughts that come to you.
Take a blank sheet of paper and write down all the thoughts that are going through your head in ten minutes.Afterwards, read through what you have written down. Then you might see: Are there any thoughts that are really true? Which thoughts that I have written down are facts, areincontestable facts? Could you prove them in court if you had to? It could be that you have written down a lot of thoughts that - when you question them - you suddenly realize are not true at all. You suddenly realize: They're not true at all.I can't prove them.It's just a thought. It's just an opinion that I've formed.
Meditation is certainlya good wayto start thinking about these thoughts. Meditation to simply recognize which thoughts are there in the first place and to slow down the speed of thoughts. Mediation is not something where you don't have any thoughts, but where you can observethem better and ... not necessarily push them away, but simply let them pass you by. A meditation teacher once told me that it's like looking at a sky with clouds.The clouds just pass by. You let the thoughts"pass by" and you will see that the process slows down. Meditation is definitely a good thing for this.
Another tip when it comes to thinking thoughts more consciously is to perhaps stay away from the media a little. Don't watch too much TV, don't read too many newspapers.This is naturalin times of anxiety. Our brain always wants more information. It wants to know where the fear is coming from. Our brain loves to deal with fear because it used to ensure our survival. We were on the lookout for danger and had to look: Where is the danger? Of course, this was the only way we could avoidit. That's why our brain is almost addicted to danger and looking out for danger.The problem is that our brain is not designed for this constant supply of fear that we are experiencing at the moment. No matter which newspaper you open, no matter which TV station you turn on, no matter which radio station you listen to ... Everywhere you go, you really only hear scary things,byand large.
I'm not saying don't listen tothe newsat allor don't inform yourself. You can keep yourself informed. But do it consciously. For example, if you've watched the news for an hour,thenspendan hour doing something thatrecharges you. Listen to an inspiring podcast. Read a book that is good for you. Do something to balance it out, for at least the same amount of time. If you've been watching the news for an hour,make sureyou have at least an hour - if not more - of positive input. That's one tip. Turn off the TV sometimes. Turn off your cell phone. Pick up a book. Pick up something. Play with your animals, with your children, gooutsideinto nature - if you're still allowed to, if you have a garden anyway. Make sure you keep recharging your batteries.
The next thing that also has to do with the subconscious and thoughts isgratitude. Just focus on what you are grateful for and write it down every day. As I said before, I'm abigfan of writing things down because then they materialize and becomeeven more concrete and"tangible". I would recommend that you list ten things you are grateful for every day. Gratitude opens your heart. Gratitude helps you to calm your overstressed nerves a little, to shut down your nervous systemand to relax your body.Being grateful is one of the most powerful things you can do for your system.
If you say: "Meditation is not my thing", then another tip would be to try self-hypnosis. Self-hypnosis can help you to reprogram your brain and bring new, good thoughts into your system and also develop a habit of being"good" think. By"good", I mean above all things that are useful to you, that build you up. If you have a thought that comes to you, then do the test and ask yourself: Is this thought beneficial or is it a hindrance? Is the thought good for me or is it not good for me? Self-hypnosis is a tool that can help you to better direct your thoughts.You will definitely find some self-hypnosis on the internet if you google it.
The conclusion from this first pillar, which is about the subconscious and thoughts, is that it is important that you"supervise" your mind. Our mind is sometimes like a toddler, and you wouldn't leave it crawling around the house unsupervised, where itcan tear everythingdownand hurt itself. It's the same with our mind. Don't let it run wild unattended, but recognize your thoughts and make a conscious decision to think good thoughts.
Thisdoesn't mean that you shouldn't feel your feelings. If you are afraid or sad and so on, feel these feelings. But also recognize the thoughts that led to these feelings. Write down what is going on in your head and then decide what you want to consciously think. Remind yourself once again: thecircumstances are always neutral. It's what you think about them that ultimately leads to feelings. So my tip: replace unconscious thoughts, which are often negative, with conscious and good thoughts.
Pillar 2, which also helps you to strengthen your immune system, is nutrition and detoxification. Here it is very, very important to emphasize once again thatsugarweakens our immune system. Fast carbohydrates - and by that I meanwhite flour products, highly processed foods, anything that contains a lot of starch,sweets, and of course anything that contains sugar, including alcohol - are things that cause your sugar levels toshootup very quicklyand therefore also stimulate a lot of insulin production. This in turn has an effect on our stress hormones and our immune system. Our immune system is stressed or"shut down" if you consume too much sugar or too many fast carbohydrates. That's why I would highly recommend simply leaving them out.
Eating as colorful as possible is certainly a good tip, and vegetables and fruit are particularly colorful.The gut is the seat of the immune system, which is why the gut is really in focus when it comes to strengthening the immune system. If you want to do something good for your gut, then I would recommend that you don't eat too much raw food, but rathereatthe vegetables cooked,steamed or steamed. Not too much raw food, because raw food is simply difficult to digest.
Fermented foods are an exception to this. I would definitely recommend them. These are things like fermented carrots, sauerkraut,kimchi.These are all things that consist of raw vegetables, butthey have been fermented, whichmeans that they have already been pre-split and are therefore easier to digest. What is so positive about these fermented foods is that they contain good bacteria. These bacteria help our gut to build up its defenses, improve its functions, digest better and so on.
In any case, it is important to use good fats and good oilsin your diet. For example, coconut oil, olive oil and even ghee, which is clarified butter. This is definitely part of the diet and also helps with satiety. This combination of vegetables with good fats is a good start to achieving a good level of satiety.
Of course, goodproteinsare also essential because our immune system also needsprotein. All bodily functions are supported byprotein.Protein is our building material.Our bodyneedsproteinfor everything ithas to build - including hormones, by the way.Our immune system also needsproteins.That's why it's very important not to eat too many carbohydrates, but moreprotein and fat.
I also think it's important that youenjoy your food and that it tastes good. That's why I would also season it,use goodspices, herbs ...Experiment data-contrast="auto"> try using different spices. This could be turmeric or cumin or fennel seeds ,for example. There are so many possibilities. Just have a look at what you have in your kitchen drawer andtryout a few things. Our brain also wants food to taste interesting, otherwise it gets boring.When it gets boring,the brain needs a kick. And this kick usually comes from something not so healthy, such assweets. If you season the food well, then you don't need this kick because you are already satisfied after this meal.
Another tip - besides eating colorful foods - is to eat foods that are rich inpolyphenols.You can find these in cocoa, for example, in dark berries such as blackberries or blackcurrants, and coffee andgreen teaalso contain polyphenols.I wouldn't say:"You shouldn't drink any coffee at all."One to three cups of good, high-quality organic coffee is absolutely"allowed". Unless it's not good for you.There are always people whocan't tolerate certain thingsindividually. I thinkit goeswithout sayingthat you shouldalways questionthe things I sayand ask yourself: is this also true for me? Other sources of polyphenols are chicory and artichokes, which incidentally also contain good bitter substances, which in turn is good for your liver and intestines.
It's also important to drink enoughwater. I always emphasize this. I also said that in the last episode. But I like to say it again and again because it's often forgotten. It's really important for the immune system and also for detoxification. You need enough fluids to remove toxins.
Another tip is - especially now in phaseswhenwe are stressed, anxious, uncertain are.Food is very often used as a buffer. So when you're not feeling well, you eat. It's often the casethat you distractyourself with foodwhen you're anxious. I would recommend - and this is where the first pillar with thoughts comes into play again - that you really look at: What feelings do I have? How can I feel these feelings and deal with them without"neutralizing " them with food? Take food for what it is, namely nutrient intake, something that strengthens you, that gives you strength, that supports your immune system. Then you don't need the food to process any emotions.
There are, of course, certain nutrients that help to support your immune system. Vitamin D is a very important one. If you know your level and have measured it, you can work out how much you should take daily. To support the immune system, I would recommend taking 5,000 IU (international units) daily. You can check your vitamin D product to see how high the dosageis or how many units are in eachdose and then take it accordingly.
Furthermore, if youwant to do something good foryourimmune system, I can recommend colostrum. Colostrum is the cow's first milk. It is available as a product. If it is a good product, it isdecaseinated and processed to a high quality.Cold filtered, not heated, otherwise the good substances are no longer in it. This is one way of getting immunoglobulins into your body. Especially in times when you need to strengthen your immune system, colostrum is,I would almost say, a miracle cure.It really is very helpful. I take it in liquid form. Every day 10 ml, just for basic support.
Vitamin C is certainly something you can take, especially if you get the flu or pick up a virus. Then vitamin C is certainly something you can take as support. But then also in high doses, in a sensible dose. You can get good advice on this at a pharmacy or drugstore.
Omega-3 fatty acids also help the immune system. CBD drops, CBD oil is something I can recommend. ProbioticsI have already mentioned fermented foods. You can of course also take a high-quality probiotic product, preferably in powder form. You wei sst, if you've been listening to the podcast for a while, that we also have a product company: ArktisBioPharma. We have the Swiss agency, but of course we work closely with the German agency. There is a"BundlePremium " - a package in which several products have been put together - and you can find a link to the winter bundle below this post.This is something that supports the immune system. You can order this as a bundle if you want to do something good for yourself in this regard.
Perhaps also important: don't eat too much. If possible, only eat three meals a day, or two. Some people only eat twice a day, but not all the time. Also,don't use food as a distraction.
That was the second pillar, which is about nutrition and detoxification.
This brings us to the 3rd pillar. This is about lifestyle and transformation. How can you take your lifestyle to the next level? When it comes to strengthening your immune system, it is important to get enough sleep.It's also important to turn off the TV, cell phone and things like that in good time in the evening, because the blue light that comes out of them can also prevent you from falling asleep or sleeping well.
You could use the evening to make your gratitude list, which I have already recommended, i.e. the ten things you are grateful for. Before you go to sleep is a good time to do this. By the way, they say:"The last thought you go to sleep with is the first thought you wake up with." So if you can think good thoughts in the evening before you go to sleep, then you will also get up with good thoughts. That's definitely a good practice.
Yoga is something really great that you can also practise at home, especially now in these times when we're not supposed to leave the house. There are lots of resources online for great yoga exercises. You can also google'yoga for the immune system ' and just get started and see what works for you. Of course, it helps to get some guidance. There are also"onlineyoga teachers", that you can contact. That's something I can definitely recommend.
Then exercise, nature. If you have a garden,gooutside,connectwith your trees or your grass. Looking up at the sky is also something that is very, very good for us. You can do this even if you don't have a garden. Maybe you also have houseplants. That is also nature. Connecting with nature is a good thing.
Exercise. Like I said, if you have to stay at home, you can also do yoga exercises and things like that. If youcan gooutside, then definitelygo for a walk. That's a good practice that's best done daily. Exercise in nature is simply incredibly good for you.
I've already mentioned meditation. Self-hypnosis is perhaps something for those who find meditation difficult to access. Singing strengthens our immune system. Laughter. Maybe watch something funny or read a funny book or do funny things with your family.Laughter is definitely something that strengthensour immune system.
Regularcold showers wouldalsobeanotherlifestylemeasurethat you can incorporate.
What I also find very important is to think about it: What do youenjoy? What gives you strength? Singing and dancing are things that we actually really enjoy doing, but we just don't do them, at least not at home. For me, for example, it's painting and drawing that I reallyenjoy and that gives me strength. Maybe there's an old hobby that you'dlike todo again for a long time.Things like that are simply incredibly good for you now.
Community and connection too. I think that's a lesson that an epidemic like the one we're currently experiencing can teach us. We are not alone in this world. We are all connected and our actions have an impact on other people. That's why we need to realize this once again:We are part of a community.How can you perhaps connect with other people? Who can you take care of? Where can you offer your help? So, don't focus on the problem, but rather ask yourself: How can I become part of the solution? Where am I needed? Where can I get involved? Who can I support? data-contrast="auto">
Finally, I would like to briefly summarize the three pillars once again:
Pillar 1 is your subconscious and your thoughts
Pillar 2 is nutrition. Nutrition, detoxification and gut health are really, really important
Pillar 3 is lifestyle and transformation, because nutrition alone won't cut it.
Finally, I would like to share two thoughts that are perhaps a little abstract.
The first thought is: it's absolutely fine to stay calm right now. We don't need to panic. It's okay to make a conscious decision to be calm now. It is even useful to be calm now. Thisdoesn't mean that I am downplaying or minimizing the situation, but we can choose tobe calm about what is going on in the world right now. It's okay to have thoughts that help you stay calm, that keep you wise and that enable you to act consciously instead of simply reacting.
The second thought is: stay with yourself. To form your own opinion, don't look at what others think. Quite often, we look to others to decide how we should feel. This is absolutely not the smartest way. Ultimately, it's also what I told you today in this episode. That's my opinion. You can decide for yourself whether it's right for you. The important thing is to stay true to yourself! Don't judge others for their decisions.
By judging others and saying, for example:"Doctors should do this or that!" or"You should stay at home now " or"No, you should go out now." -"You should take the situation seriously." -"No, you shouldn't take it seriously." There are so many different opinions and approaches. If you judge others and think badly of them or think you're the only one whoknows how things should be done, it weakens your system. It has to do with anger and stress and things like that. It makes you weaker rather than stronger. Anger is probably not the best solution at the moment.
If you make a decision now that's right for you, then it's also important not to judge yourself later for maybe making the wrong decision, because right now you're doing the best thing. In the situation as it is, you make your decisions. We may be wiser in two weeks' time and know a lot more and then perhaps say:"Oh, I made the wrong decision." But there's no point in judging yourself afterwardsbecause you made the wrong decision. This also means that you don't need to be afraid of making the wrong decision. You make the decision for yourself now, how you want to behave, how you want to think, how you want to be, and the decision is right now. And if it turns out in two weeks' time that you did it"wrong", then you make a new decision. Then you don't go back and say:"I should have done it differently."
These are my tips for the current situation. If there's anything I can do to support you, please get in touch.
One form of support is the self-hypnosis I mentioned. I'm currently offering it at a special price, simply to be able to support you. As additional support to the self-hypnosis, I also offer a workshop where you can find out what you can do in terms of nutrition and gut health. And I also include a free live Q&A call.
Feel free to write in the comments to this episode how you're doing, what you're doing, what your tips are. I think it's always helpful to read from others. It's often the case that others have an idea that you haven't thought of yourself.
I wish you all the best, lots of strength, lots of positivity and look forward to hearing from you. So long, take care!
Now I recommend that you subscribe to the podcast so that you don't miss an episode, and if you like what you hear, I'd really appreciate a review on iTunes or Apple Podcast. Because these reviews also help other people find the podcast so we can spread the knowledge about gut and health more.
Our most effective protection against infections of all kinds is our own immune system. It has various mechanisms at its disposal to deal with intruders. However, it can only do this if we provide the body with what it needs for a fit immune system.
In this episode, I talk about how you can support your immune system yourself, not only through a healthy diet that provides the nutrients you need, but also through your thoughts and lifestyle.
Hello andwelcome to a new episode of the Gut Happiness Podcast. This is Julia Gruber, your host, and today we're talking about strengthening the immune system.
I think we have a health situation at the moment that we can learn a lot from.It shows us how important health is for us as a society. People keep saying:"What I do with my body, what I do with my health, is entirely up to me."
I once had this discussion, for example, when it came to providing healthy food for employees in a company. The canteen wanted to change. And several people said that thiswas patronizing the employees andthat it was a private matter whatthey ate. And I have to say that I nowdisagree, because health is not really a private matter, but rather the contribution we can make to our society. Namely, that we are fit, that we are productive, that we are in good shape and so on. I think this situation perhaps helps us to realize that we are all connected. My actions or non-actions therefore also affect other people.
I think we have become selfish and superficial as a society. Now we have a chance to reverse that. I think investing in yourself and your health benefits everyone.So it's not selfish if you look after yourself, but if you look after yourselfnot take care of yourself.That is true selfishness. We now see what happens to a society whose health is threatened at the root, and that the whole of social life then comes to a standstill. So it really is a"service to society" if I take care of my health.
When we talk about the immune system now, I would like to emphasize once again that 80 percent of our immune systemis located in the gut. That's why strengthening the gut is a good strategy when it comes to boosting the immune system.
I have developed a formula - the Gut Happiness Formula - which is based on three pillars. The three pillars are: Firstly, the subconscious mind and our thoughts, then secondly, of course, nutrition, detoxification and also gut structure.The third pillar is transformation or our lifestyle.
Today I want to talk about these three pillars to give you some strategies on what you can do to strengthen your immune system. Don't think that it's too late or that we're already in a crisis situation. You can start at any time. Even if it simply strengthens you so that you canin the future more efficient in the future. I don't think there's a better time than now to get to grips with it.
Pillar 1: Subconscious and thoughts
The first pillar is the subconscious and thoughts. The first thing I always say is: pay attention to what is going well and not to what is not going well. In this context,just focus on what the virus is giving you and not what it is taking away. Inotherwords, this situation also has advantages, for example that you have time again to look after yourself more. Perhaps you've also been given ideas about what's really important in life. Many people have now also realized:Wewilldie one day. It's a thought that we often suppress, but at the end of the daywe are we are mortal and it can happen at any time. That's why it's so important to makethe most of thenow, because we never know when it will end.
It is also important to realize how quickly we can fall into fear and panic when we are not with ourselves and when we are drawn into such a mass emotion.When we talk about the subconscious and thoughts, itis importantto rememberthat without thoughts, there would be no fear at all. Because the circumstances in which we live, facts that are simply there - in other words, facts - are always neutral. It's the thought that causes you to freak out, to go crazy. The fear comes from our thoughts. That's why it's like this It is important to observe our thoughts and start thinking consciously.
I believe we are living in a time when the topic ofself-coaching is becoming very, very important. How can I manage myownthoughts? Coaching yourself starts with getting to know your own thoughts. Simply write down what you are thinking at the moment. That's agreat start. Writing things down is so important because it allows you to get the thoughts out of your brain and into reality. You materialize them by writing them down. You may very well be totally amazed by certain thoughts that come to you.
Take a blank sheet of paper and write down all the thoughts that are going through your head in ten minutes.Afterwards, read through what you have written down. Then you might see: Are there any thoughts that are really true? Which thoughts that I have written down are facts, areincontestable facts? Could you prove them in court if you had to? It could be that you have written down a lot of thoughts that - when you question them - you suddenly realize are not true at all. You suddenly realize: They're not true at all.I can't prove them.It's just a thought. It's just an opinion that I've formed.
Meditation is certainlya good wayto start thinking about these thoughts. Meditation to simply recognize which thoughts are there in the first place and to slow down the speed of thoughts. Mediation is not something where you don't have any thoughts, but where you can observethem better and ... not necessarily push them away, but simply let them pass you by. A meditation teacher once told me that it's like looking at a sky with clouds.The clouds just pass by. You let the thoughts"pass by" and you will see that the process slows down. Meditation is definitely a good thing for this.
Another tip when it comes to thinking thoughts more consciously is to perhaps stay away from the media a little. Don't watch too much TV, don't read too many newspapers.This is naturalin times of anxiety. Our brain always wants more information. It wants to know where the fear is coming from. Our brain loves to deal with fear because it used to ensure our survival. We were on the lookout for danger and had to look: Where is the danger? Of course, this was the only way we could avoidit. That's why our brain is almost addicted to danger and looking out for danger.The problem is that our brain is not designed for this constant supply of fear that we are experiencing at the moment. No matter which newspaper you open, no matter which TV station you turn on, no matter which radio station you listen to ... Everywhere you go, you really only hear scary things,byand large.
I'm not saying don't listen tothe newsat allor don't inform yourself. You can keep yourself informed. But do it consciously. For example, if you've watched the news for an hour,thenspendan hour doing something thatrecharges you. Listen to an inspiring podcast. Read a book that is good for you. Do something to balance it out, for at least the same amount of time. If you've been watching the news for an hour,make sureyou have at least an hour - if not more - of positive input. That's one tip. Turn off the TV sometimes. Turn off your cell phone. Pick up a book. Pick up something. Play with your animals, with your children, gooutsideinto nature - if you're still allowed to, if you have a garden anyway. Make sure you keep recharging your batteries.
The next thing that also has to do with the subconscious and thoughts isgratitude. Just focus on what you are grateful for and write it down every day. As I said before, I'm abigfan of writing things down because then they materialize and becomeeven more concrete and"tangible". I would recommend that you list ten things you are grateful for every day. Gratitude opens your heart. Gratitude helps you to calm your overstressed nerves a little, to shut down your nervous systemand to relax your body.Being grateful is one of the most powerful things you can do for your system.
If you say: "Meditation is not my thing", then another tip would be to try self-hypnosis. Self-hypnosis can help you to reprogram your brain and bring new, good thoughts into your system and also develop a habit of being"good" think. By"good", I mean above all things that are useful to you, that build you up. If you have a thought that comes to you, then do the test and ask yourself: Is this thought beneficial or is it a hindrance? Is the thought good for me or is it not good for me? Self-hypnosis is a tool that can help you to better direct your thoughts.You will definitely find some self-hypnosis on the internet if you google it.
The conclusion from this first pillar, which is about the subconscious and thoughts, is that it is important that you"supervise" your mind. Our mind is sometimes like a toddler, and you wouldn't leave it crawling around the house unsupervised, where itcan tear everythingdownand hurt itself. It's the same with our mind. Don't let it run wild unattended, but recognize your thoughts and make a conscious decision to think good thoughts.
Thisdoesn't mean that you shouldn't feel your feelings. If you are afraid or sad and so on, feel these feelings. But also recognize the thoughts that led to these feelings. Write down what is going on in your head and then decide what you want to consciously think. Remind yourself once again: thecircumstances are always neutral. It's what you think about them that ultimately leads to feelings. So my tip: replace unconscious thoughts, which are often negative, with conscious and good thoughts.
Pillar 2:Nutrition, detoxification and gut health
Pillar 2, which also helps you to strengthen your immune system, is nutrition and detoxification. Here it is very, very important to emphasize once again thatsugarweakens our immune system. Fast carbohydrates - and by that I meanwhite flour products, highly processed foods, anything that contains a lot of starch,sweets, and of course anything that contains sugar, including alcohol - are things that cause your sugar levels toshootup very quicklyand therefore also stimulate a lot of insulin production. This in turn has an effect on our stress hormones and our immune system. Our immune system is stressed or"shut down" if you consume too much sugar or too many fast carbohydrates. That's why I would highly recommend simply leaving them out.
Eating as colorful as possible is certainly a good tip, and vegetables and fruit are particularly colorful.The gut is the seat of the immune system, which is why the gut is really in focus when it comes to strengthening the immune system. If you want to do something good for your gut, then I would recommend that you don't eat too much raw food, but rathereatthe vegetables cooked,steamed or steamed. Not too much raw food, because raw food is simply difficult to digest.
Fermented foods are an exception to this. I would definitely recommend them. These are things like fermented carrots, sauerkraut,kimchi.These are all things that consist of raw vegetables, butthey have been fermented, whichmeans that they have already been pre-split and are therefore easier to digest. What is so positive about these fermented foods is that they contain good bacteria. These bacteria help our gut to build up its defenses, improve its functions, digest better and so on.
In any case, it is important to use good fats and good oilsin your diet. For example, coconut oil, olive oil and even ghee, which is clarified butter. This is definitely part of the diet and also helps with satiety. This combination of vegetables with good fats is a good start to achieving a good level of satiety.
Of course, goodproteinsare also essential because our immune system also needsprotein. All bodily functions are supported byprotein.Protein is our building material.Our bodyneedsproteinfor everything ithas to build - including hormones, by the way.Our immune system also needsproteins.That's why it's very important not to eat too many carbohydrates, but moreprotein and fat.
I also think it's important that youenjoy your food and that it tastes good. That's why I would also season it,use goodspices, herbs ...Experiment
Another tip - besides eating colorful foods - is to eat foods that are rich inpolyphenols.You can find these in cocoa, for example, in dark berries such as blackberries or blackcurrants, and coffee andgreen teaalso contain polyphenols.I wouldn't say:"You shouldn't drink any coffee at all."One to three cups of good, high-quality organic coffee is absolutely"allowed". Unless it's not good for you.There are always people whocan't tolerate certain thingsindividually. I thinkit goeswithout sayingthat you shouldalways questionthe things I sayand ask yourself: is this also true for me? Other sources of polyphenols are chicory and artichokes, which incidentally also contain good bitter substances, which in turn is good for your liver and intestines.
It's also important to drink enoughwater. I always emphasize this. I also said that in the last episode. But I like to say it again and again because it's often forgotten. It's really important for the immune system and also for detoxification. You need enough fluids to remove toxins.
Another tip is - especially now in phaseswhenwe are stressed, anxious, uncertain are.Food is very often used as a buffer. So when you're not feeling well, you eat. It's often the casethat you distractyourself with foodwhen you're anxious. I would recommend - and this is where the first pillar with thoughts comes into play again - that you really look at: What feelings do I have? How can I feel these feelings and deal with them without"neutralizing " them with food? Take food for what it is, namely nutrient intake, something that strengthens you, that gives you strength, that supports your immune system. Then you don't need the food to process any emotions.
Food supplements for the immune system
There are, of course, certain nutrients that help to support your immune system. Vitamin D is a very important one. If you know your level and have measured it, you can work out how much you should take daily. To support the immune system, I would recommend taking 5,000 IU (international units) daily. You can check your vitamin D product to see how high the dosageis or how many units are in eachdose and then take it accordingly.
Furthermore, if youwant to do something good foryourimmune system, I can recommend colostrum. Colostrum is the cow's first milk. It is available as a product. If it is a good product, it isdecaseinated and processed to a high quality.Cold filtered, not heated, otherwise the good substances are no longer in it. This is one way of getting immunoglobulins into your body. Especially in times when you need to strengthen your immune system, colostrum is,I would almost say, a miracle cure.It really is very helpful. I take it in liquid form. Every day 10 ml, just for basic support.
Vitamin C is certainly something you can take, especially if you get the flu or pick up a virus. Then vitamin C is certainly something you can take as support. But then also in high doses, in a sensible dose. You can get good advice on this at a pharmacy or drugstore.
Omega-3 fatty acids also help the immune system. CBD drops, CBD oil is something I can recommend. ProbioticsI have already mentioned fermented foods. You can of course also take a high-quality probiotic product, preferably in powder form. You wei sst, if you've been listening to the podcast for a while, that we also have a product company: ArktisBioPharma. We have the Swiss agency, but of course we work closely with the German agency. There is a"BundlePremium " - a package in which several products have been put together - and you can find a link to the winter bundle below this post.This is something that supports the immune system. You can order this as a bundle if you want to do something good for yourself in this regard.
Perhaps also important: don't eat too much. If possible, only eat three meals a day, or two. Some people only eat twice a day, but not all the time. Also,don't use food as a distraction.
That was the second pillar, which is about nutrition and detoxification.
Pillar 3 - Lifestyle and transformation
This brings us to the 3rd pillar. This is about lifestyle and transformation. How can you take your lifestyle to the next level? When it comes to strengthening your immune system, it is important to get enough sleep.It's also important to turn off the TV, cell phone and things like that in good time in the evening, because the blue light that comes out of them can also prevent you from falling asleep or sleeping well.
You could use the evening to make your gratitude list, which I have already recommended, i.e. the ten things you are grateful for. Before you go to sleep is a good time to do this. By the way, they say:"The last thought you go to sleep with is the first thought you wake up with." So if you can think good thoughts in the evening before you go to sleep, then you will also get up with good thoughts. That's definitely a good practice.
Yoga is something really great that you can also practise at home, especially now in these times when we're not supposed to leave the house. There are lots of resources online for great yoga exercises. You can also google'yoga for the immune system ' and just get started and see what works for you. Of course, it helps to get some guidance. There are also"onlineyoga teachers", that you can contact. That's something I can definitely recommend.
Then exercise, nature. If you have a garden,gooutside,connectwith your trees or your grass. Looking up at the sky is also something that is very, very good for us. You can do this even if you don't have a garden. Maybe you also have houseplants. That is also nature. Connecting with nature is a good thing.
Exercise. Like I said, if you have to stay at home, you can also do yoga exercises and things like that. If youcan gooutside, then definitelygo for a walk. That's a good practice that's best done daily. Exercise in nature is simply incredibly good for you.
I've already mentioned meditation. Self-hypnosis is perhaps something for those who find meditation difficult to access. Singing strengthens our immune system. Laughter. Maybe watch something funny or read a funny book or do funny things with your family.Laughter is definitely something that strengthensour immune system.
Regularcold showers wouldalsobeanotherlifestylemeasurethat you can incorporate.
What I also find very important is to think about it: What do youenjoy? What gives you strength? Singing and dancing are things that we actually really enjoy doing, but we just don't do them, at least not at home. For me, for example, it's painting and drawing that I reallyenjoy and that gives me strength. Maybe there's an old hobby that you'dlike todo again for a long time.Things like that are simply incredibly good for you now.
Community and connection too. I think that's a lesson that an epidemic like the one we're currently experiencing can teach us. We are not alone in this world. We are all connected and our actions have an impact on other people. That's why we need to realize this once again:We are part of a community.How can you perhaps connect with other people? Who can you take care of? Where can you offer your help? So, don't focus on the problem, but rather ask yourself: How can I become part of the solution? Where am I needed? Where can I get involved? Who can I support? data-contrast="auto">
Finally, I would like to briefly summarize the three pillars once again:
Pillar 1 is your subconscious and your thoughts
Pillar 2 is nutrition. Nutrition, detoxification and gut health are really, really important
Pillar 3 is lifestyle and transformation, because nutrition alone won't cut it.
Finally, I would like to share two thoughts that are perhaps a little abstract.
The first thought is: it's absolutely fine to stay calm right now. We don't need to panic. It's okay to make a conscious decision to be calm now. It is even useful to be calm now. Thisdoesn't mean that I am downplaying or minimizing the situation, but we can choose tobe calm about what is going on in the world right now. It's okay to have thoughts that help you stay calm, that keep you wise and that enable you to act consciously instead of simply reacting.
The second thought is: stay with yourself. To form your own opinion, don't look at what others think. Quite often, we look to others to decide how we should feel. This is absolutely not the smartest way. Ultimately, it's also what I told you today in this episode. That's my opinion. You can decide for yourself whether it's right for you. The important thing is to stay true to yourself! Don't judge others for their decisions.
By judging others and saying, for example:"Doctors should do this or that!" or"You should stay at home now " or"No, you should go out now." -"You should take the situation seriously." -"No, you shouldn't take it seriously." There are so many different opinions and approaches. If you judge others and think badly of them or think you're the only one whoknows how things should be done, it weakens your system. It has to do with anger and stress and things like that. It makes you weaker rather than stronger. Anger is probably not the best solution at the moment.
If you make a decision now that's right for you, then it's also important not to judge yourself later for maybe making the wrong decision, because right now you're doing the best thing. In the situation as it is, you make your decisions. We may be wiser in two weeks' time and know a lot more and then perhaps say:"Oh, I made the wrong decision." But there's no point in judging yourself afterwardsbecause you made the wrong decision. This also means that you don't need to be afraid of making the wrong decision. You make the decision for yourself now, how you want to behave, how you want to think, how you want to be, and the decision is right now. And if it turns out in two weeks' time that you did it"wrong", then you make a new decision. Then you don't go back and say:"I should have done it differently."
These are my tips for the current situation. If there's anything I can do to support you, please get in touch.
One form of support is the self-hypnosis I mentioned. I'm currently offering it at a special price, simply to be able to support you. As additional support to the self-hypnosis, I also offer a workshop where you can find out what you can do in terms of nutrition and gut health. And I also include a free live Q&A call.
Feel free to write in the comments to this episode how you're doing, what you're doing, what your tips are. I think it's always helpful to read from others. It's often the case that others have an idea that you haven't thought of yourself.
I wish you all the best, lots of strength, lots of positivity and look forward to hearing from you. So long, take care!
Now I recommend that you subscribe to the podcast so that you don't miss an episode, and if you like what you hear, I'd really appreciate a review on iTunes or Apple Podcast. Because these reviews also help other people find the podcast so we can spread the knowledge about gut and health more.
