Supercharge Your Body

Introduction

It is our understanding that many illnesses are now related to the health of our immune system. The immune system seems to be linked to so many aspects of our life. The food we eat, the quality of our sleep, and the level of stress are all things that are within our control to supercharge our body.

In the following guide, we will provide you various steps that you can implement today to strengthen your immunity. We will explore the basics of our immune system, then discuss the importance of adopting a healthy lifestyle and identify the foods you can add to your meal that will help you avoid sickness.

We will then provide you with recommendations to manage your stress and increase your exercises while removing the toxins in your body. This guide will conclude with concrete medicines, recipes, and a 21-day plan that can help you put all that you’ve learned into practice.

First, let’s explore the world of our immune system.

Table of Contents

Introduction 7

Chapter 1: The Basics of Your Immune System 9

Innate Immune System 9

Skin 9

Immune Cells 10

Adaptive Immune System 11

Lymphatic System 12

Chapter 2: Healthy Lifestyle and What to Avoid 14

Sedentary Lifestyle 15

Alcohol 16

Smoking 16

Stress 16

Food to Avoid 16

Sleep Deprivation 17

Chapter 3: Food to Heal 20

Meat and Alternatives 20

Vegetables 22

Carrots 22

Garlic 23

Spinach 23

Sweet Potatoes 24

Fruits 24

Citrus Fruits 24

Blueberries 25

Watermelon 25

Pomegranates 25

Spices 26

Turmeric 26

Mushrooms 26

Reishi 27

Agarikon 27

Chapter 4: Supplements for Support 29

Selenium 29

Vitamin E 29

Vitamin C 30

Vitamin D 30

Black Elderberry 30

Zinc 30

Chapter 5: Managing Stress in Your Life 33

Adopt a Positive Attitude 33

Practice Mindfulness 34

Chapter 6: Exercising and Detoxifying 36

Stretch for Relaxation 36

Yoga for the Immune System 37

Detoxifying the Body 37

Chapter 7: Sleep and Renewing the Body 40

Create a Routine 40

Set a Comfortable Atmosphere 41

Avoid This 41

Talk to an Expert 42

Chapter 8: Essential Oils 44

Eucalyptus Oil 44

Lavender Oil 45

Tea Tree Oil 46

Chapter 9: 21-Day Plan 48

Preparation for the 21 Days 49

WEEK 1: DETOXIFYING THE BODY 49

WEEK 2: CALMING THE MIND 54

WEEK 3: INTEGRATING MEALS 63

Chapter 10: Recipes to Boost Your Immune System 68

Breakfast 68

Blueberry smoothie 68

Berry Parfait 69

Lunch 70

Sunflower Seed Salad 70

Lentil Stew 71

Dinner 72

Salmon Kabob 72

Lemon Baked Chicken 73

Snacks 74

Trail Mix 74

Curried Chickpeas 75

Conclusion 77