Protect yourself at any age

10 natural ways to strengthen immunity and vitality

In the age of COVID-19 , as in any age, your immune system is the first line of defense of your body - it attacks germs such as viruses and bacteria, preventing them from taking hold so you body don't get sick. The lymphatic system is part of immune system. It produces and releases white blood cells (lymphocytes) that monitor and destroy viruses, bacteria, and parasites.

Your first line of defense is to choose a healthy lifestyle. Every part of your body, and your immune system, functions better when belly fat is reduced and muscle mass is increased. This is essential for helping move the body fluids - including blood and lymph through the body. This and other helpful ways to strengthen your immune system are explained in the next sections.

Keep well and safe,

Oswaldo Koch, MBA, PMP, P.Eng.
Creator of Mastermoves

Every act of kindness on your part increases the protective power of your immune system.

1- Limit white sugar and refined cabohydrates - Why?

  • Obesity increases you risk of getting sick
  • White sugar causes inflammation in your body
  • High blood sugar levels hinders the immune system
  • Refined carbs such as white bread and pastas increases belly fat
  • Carbs and sugar creates insulin imbalance and weight gain.

Belly fat not only cripples your immune system, but also ruins your posture.

2- Choose a healthy lifestyle - Why?

  • Regular exercise increases your energy levels
  • Recreation makes you feel happier
  • A diet high in vegetable helps control body weight
  • Relaxation supercharges the immune system
  • Regular massage increases the immune system ability to fight disease.

There’s no better time to relax than now. - Don't try - Just do it.

3- Get enough sleep - Why?

  • Allows immune system to better fight illnesses
  • Reduces stress and inflammation in the body
  • Improves immune system to fight infections and disease
  • Frees up energy for the immune system to fight off infections
  • Keeps the immune system working its best..

Good sleep provides essential support to the immune system - and your sanity.

4- Improve immunity with herbs and supplements - How?

  • Garlic is highly effective in perverting infections
  • Elderberry offers protection against colds, flu, and other viral infection
  • Ginseng regulates T cells to help your body fend off threats
  • Oregano support your body's natural resistance
  • Olive oil has anti-inflammatory properties and good source of antioxidants..

Garlic is the divine essence of healthy recipes.

5- Eat plenty of fruits and vegetables - What?

  • Fruits and vegetables in a wide array of colors provide the best mix of protective antioxidants
  • Eat apples, watermelon, carrots, berries, broccoli, oranges and kiwi to protect your cells against free radicals
  • Homemade chicken soup with carrots, celery, and other veggies enhance your immune system
  • Sweet potatoes and carrots increase disease-fighting cells in the body
  • Green leafy vegetables, spinach, and kale provide vitamin C and E that help destroy free radical and boost immunity.

Eat fruits and keep healthy and young as you get older.

6- Be mindful of your eating habits - How?

  • Appreciate your food - silently express your gratitude before you begin eating
  • Make healthier choices every day - nutrition, texture and flavors
  • Be conscious of how you eat - take small bites
  • Eat slowly - chew thoroughly 20 to 30 times
  • Eat and drink in moderation .

Mindful eating is eating more slowly to relishing each bite.

7- Exercise to loss belly fat and gain muscle mass - How?

  • Abdominal exercises stimulates the immune system by improving blood circulation
  • Reduced belly fat enhances sleep quality and immunity
  • Increased muscle mass improves blood circulation
  • Daily exercises enhances vitality and help you get stronger
  • During exercises at a higher rate than normal, more immune cells are produced.

The exercise you do today will be the happiness and vitality you will enjoy tomorrow.

8- Practice self-massage to strengthen your vitality - How?

  • Increasing the flow of white blood cells for better immunity
  • Relaxing and decreasing levels of cortisol - a stress hormone
  • Circulating inflammatory proteins to reduce stress in joins and muscles
  • Stimulating your organs and eliminating toxins
  • Relaxing your back to improve posture and prevent pain
  • Relaxing your chest to promote deep breathing.

Like plowing the land, daily self-massage is how you keep your skin soft and firm.

9- Reduce stress to improve immune function - How?

  • Practice meditation to reduce blood pressure and improve sleep
  • Relax with classical music to prevent stress and illness
  • Learn how to detox your body with fruit and veggie juices
  • Breathe deeply to eliminate toxins from your lungs.
  • Practice sports and recreational activities to improve blood circulation and relaxation

Take a deep breath and relax now - don't wait for the right opportunity.

10- Practice hygiene best practices - How?

  • Wash your hands multiple times a day to eliminate germs and bacteria
  • Keep your hands away from your face to avoid spreading germs
  • Drink plenty of clean water to maintain a healthy immune system
  • Get an adequate amount of sleep to restore vital energy
  • Keep your environment clean

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