Hi friends, here we have a lovely little list of daily rituals you can adopt in order to strengthen your immune system. The immune system is an intricate network consisting of processes, systems, cells, tissues, and organs that work together to defend the body against attacks by foreign invaders. There are many ways that you can support this complex system. Moving through your day with intention and having a routine of healthy habits can be a very effective way of strengthening the body's natural responses and supporting your overall wellbeing.
M O R N I N G
- brush teeth
- scrape tongue
- use your oils
- turn on the diffuser
Upon waking, the first thing I do each morning is brush my teeth and scrape my tongue. While a tongue scraper is ideal, you can also use a spoon to remove the debris and bacteria from the surface of your tongue. This stuff builds up in the mouth overnight and can lead to tooth decay and bad breath, so it's good practice to remember to scrape or give your tongue a good brush in the morning.
I keep a handful of oils in my bathroom ready for use first thing in the morning and last thing I do before bed. When it comes to using your oils, consistency and frequency are both very important. That's why tying this habit in with another habit like teeth brushing is a great way to ensure you remember to do it.
Here are a few roller blends you might use first thing in the morning to boost your mood, immunity and energy, or try these combinations in your diffuser (5-8 drops in the diffuser is all you need) ...
T H R O U G H O U T T H E D A Y
WATER
- hydrate first thing in the morning
- kickstarts the digestive system
- flushes toxins and waste from the body
- add citrus oils to your water
A big glass of warm lemon water on an empty stomach is an awesome way to kickstart your body's systems into gear. It stimulates the production of gastrointestinal fluids and has a myriad of other benefits in the body. I love adding a tablespoon of fresh squeezed lemon and a drop or two of my citrus oils. Citrus essential oils such as lemon, grapefruit and tangerine are extremely high in limonene, which boasts a wealth of health benefits...
NUTRITION
- smoothies
- one solid meal a day
- supplements and probiotics
- extra vitamin C
Good nutrition is the foundation of good health. When you fuel your body with high quality, nutrient dense foods, all of your body systems are positively affected and you reap the benefits in all areas of life. By no means do you have to be perfect all of the time (because life is too short to never eat cinnamon buns and cookies now and again) BUT there's something to be said for everything in moderation. I make a point to try to consume at least one really delicious and super healthy meal per day as well as a smoothie in the afternoons. You can jam pack so much goodness into a smoothie, and the kids love them too!
STRESS MANAGEMENT
- meditation
- yoga
- uplifting oils in the diffuser
- disrupt negative thinking
- sticking to routine
- get outside in nature
Chronic stress and anxiety triggers low-grade inflammation in the body, and overtime this can lead to illness and disease. This is why managing your stress levels and working on your mind is critical to supporting healthy immunity and preventing imbalances in the body overtime.
MOVEMENT
- sweat, sweat, sweat, hydrate
- strengthen bones, muscles, lungs + heart
- happy hormone production
- yoga will change your life my friends
Our bodies need to movement! Not only does regular exercise promote stronger immune function, but it can also help you sleep better, lower blood pressure, lose weight, decrease stress, improve your mood and mental clarity, among so many other benefits.
REDUCE TOXIC LOAD
- reduce the burden on your body
- choose organic fruits and veg when possible
- avoid produce on the dirty dozen list
- use clean beauty/hygiene products
- avoid using harsh chemicals in the home
Toxins are constantly coming at us from all different angles in our western world. Whether it's chemicals in your cookware, toxins in your makeup, skin care, cleaning products, or the pesticides and herbicides grown and processed into the food we eat - it can be overwhelming. The good news is, our bodies are designed to detoxify themselves so we are getting a little bit of help in this respect, BUT we can't expect miracles. Especially when it comes to some of the harsher toxins such as petrochemicals that are known to stay in our bodies indefinitely. Chronic consumption/absorption of toxins due to the fact they're contained within the products we're using everyday can make for a pretty big burden on the body's detoxification systems and organs. So the best thing we can do is lower our toxic load as much as possible. Your body will thank you.
FRESH AIR + SUNSHINE
- vitamin D production in the body
- disconnect from electronics
- connect with nature
- fresh clean air
E V E N I N G
- be mindful of what you consume before sleep (news, social media etc.)
- shut down electronics half hour before bed
- turn off the wi-fi router before heading to bed
SLEEP
- get to bed earlier and give your body plenty of rest and recovery.
- turn the diffuser on next to your bed
- roll on your oils
- oils under the tongue
Guys, disclaimer here, I am a night owl and I find these particular rituals very difficult to stick to, even though I know they're what serves my body the most. I happen to think that I operate very well on little sleep, but I'm also certain that a lack of sleep effects me negatively in subtle and quiet ways.
I hope you've found this collection of immune boosting daily rituals inspiring! One last suggestion I'll leave you with, is to use a habit tracker to keep yourself aware and accountable for all the little things you want to make sure you're doing throughout your days. These things are a game changer when it comes to staying consistent. Feel free to download my blank habit tracker and try it out for yourself!
Enjoy, and be well :)
Ashley