SUPERCHARGE YOUR BODY
Disclaimer
This eBook has been written for information purposes only. Every effort has been made to make this eBook as complete and accurate as possible. However, there may be mistakes in typography or content. Also, this eBook provides information only up to the publishing date. Therefore, this eBook should be used as a guide - not as the ultimate source.
The purpose of this eBook is to educate. The author and the publisher do not warrant that the information contained in this eBook is fully complete and shall not be responsible for any errors or omissions. The author and publisher shall have neither liability nor responsibility to any person or entity with respect to any loss or damage caused or alleged to be caused directly or indirectly by this ebook.
This eBook offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment.
SUPERCHARGE YOUR BODY
Table of Contents
Introductio n
Chapter 1: The Basics of Your Immune Syste m
Innate Immune Syste m
Ski n
Immune Cell s
Adaptive Immune Syste m
Lymphatic Syste m
Chapter 2: Healthy Lifestyle and What to Avoi d
Sedentary Lifestyl e
Alcoho l
Smokin g
Stres s
Food to Avoi d
Sleep Deprivatio n
Chapter 3: Food to Hea l
Meat and Alternative s
Vegetable s
Carrot s
Garli c
Spinac h
Sweet Potatoe s
Fruit s
Citrus Fruit s
Blueberrie s
SUPERCHARGE YOUR BODY
Watermelo n
Pomegranate s
Spice s
Turmeri c
Mushroom s
Reish i
Agariko n
Chapter 4: Supplements for Suppor t
Seleniu m
Vitamin E
Vitamin C
Vitamin D
Black Elderberr y
Zin c
Chapter 5: Managing Stress in Your Lif e
Adopt a Positive Attitud e
Practice Mindfulnes s
Chapter 6: Exercising and Detoxifyin g
Stretch for Relaxatio n
Yoga for the Immune Syste m
Detoxifying the Bod y
Chapter 7: Sleep and Renewing the Bod y
Create a Routin e
Set a Comfortable Atmospher e
Avoid Thi s
Talk to an Exper t
SUPERCHARGE YOUR BODY
Chapter 8: Essential Oil s
Eucalyptus Oi l
Lavender Oi l
Tea Tree Oi l
Chapter 9: 21-Day Pla n
Preparation for the 21 Day s
WEEK 1: DETOXIFYING THE BOD Y
WEEK 2: CALMING THE MIN D
WEEK 3: INTEGRATING MEAL S
Chapter 10: Recipes to Boost Your Immune Syste m
Breakfas t
Blueberry smoothi e
Berry Parfai t
Lunc h
Sunflower Seed Sala d
Lentil Ste w
Dinne r
Salmon Kabo b
Lemon Baked Chicke n
Snack s
Trail Mi x
Curried Chickpea s
Conclusio n
SUPERCHARGE YOUR BODY
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 youve learned into practice.
First, lets explore the world of our immune system.
SUPERCHARGE YOUR BODY
SUPERCHARGE YOUR BODY
CHAPTER 1: THE BASICS OF YOUR IMMUNE SYSTEM
The role of our immune system is to protect us from any foreign substance that could harm the body. These foreign substances are also known as antigens. Antigens include bacteria, viruses, parasites, and fungi. When those organisms are found in the body, they trigger the immune system, which, in return, try to destroy the antigen with various mechanisms.
Our immune system can be divided into two categories; innate and adaptive.
Innate Immune System
The goal of the antigen is to get into the body. Our innate immune system is the first responder of our body, which includes our skin, immune system cells, and some chemicals in our blood.
Skin
Our skin is the first line of defense, which serves as a surface barrier to stop the virus or bacteria from getting into our body. That also explains why, when we are in flu season, you see signs of washing your hands everywhere. By washing your hands, you destroy the antigen before it harms the body.
SUPERCHARGE YOUR BODY
Immune Cells
Immune cells are also essential components of our immune system. Some cells are more selective than others in the type of antigens they attack. The three main categories of immune cells are phagocytes, T cells, and B cells.
Phagocytes
The large white cells called phagocytes are antigen eaters. They can be found in our blood and tissues. These cells are often the reason why we will notice inflammation in the body. Inflammation increases blood flow, which serves a fundamental purpose when it comes to sending immune cells in a specific area of the body. In chapter 3 of this guide, you will learn about the food that you can eat to reduce body inflammation.
T Cells
T cells are there to regulate the immune cells. It can eliminate them or
activate them. You might have heard of the term killer cells. That term is used to describe a type of T cell whose purpose is to kill any cells that are infected with the antigens or cells that seem abnormal.
B Cells
Have you ever heard the word antibodies? B cells are responsible for activating the antibodies, a protein that destroys antigens in the bloodstream.
SUPERCHARGE YOUR BODY
Now lets explore the second category of our immune system, the adaptive immune system.
Adaptive Immune System
We should be very grateful for our adaptive immune system since it is the system that remembers past attacks from antigens and is triggered to combat the same antigen more effectively.
Have you ever received a vaccine? The chances are that you probably have. Vaccines will trigger your immune system to create an adaptive immune system so that when you reencounter the antigen, its easier to fight it.
