A lot of you have been asking me what I do to keep a Titanium Immune System for myself and my family. Here are steps we take regularly to stay well and function optimally.
We cannot underestimate the importance of Knowing and Trusting in the innate capacity of our bodies to heal. We must remember that we are designed magnificently, and beyond perfection to overcome anything that comes our way – physically, emotionally, and spiritually.
My patients hear this from me on a regular basis: “You are a self-healing and self-regulating organism – this is by Design.” I believe this with every cell of my being. Your bodies, at every moment, are working on an intricate level to find balance and homeostasis. This happens much more easily when we Meet The Conditions our Bodies Need to Heal on a regular basis.
I start each day with a prayerful “I am strong and infinitely healthy … Thank You.” The more you say this, the stronger, more convicted, and more resilient you will become. Your words, and inner voice, are so powerful. There is no space for worry or fear when we are in this wonderful place of Gratitude. Remember, your bodies are listening.
Please prioritize this one! Sleep is so restorative to our body, nervous system, brain, etc. … This is when we repair from the day. I recommend a goal of 9 hours per night, and more if you are facing any health challenge.
It is best to fall into the natural circadian rhythms of the body – meaning falling asleep at about the same time every night and waking up at about the same time every morning. I recommend getting in bed by 9 pm, all devices off for several hours prior, and having a dark, cool, and quiet room.
300-600 mg of magnesium before bed is a wonderful relaxation supplement to help ease tight muscles from the day.
This is a wonderful way to keep the immune system running like a well-oiled machine. Ideally, we are active every day for a good majority of the day. More intense, concentrated exercise helps with oxygenation of the body, moving the lymphatic system (“the garbage man”), as well as working out stored energy, adrenaline, etc., from the day.
I love exercising in nature with a trail run with my dog or family. Group sports and classes, weight training, yoga, etc. … these are all beneficial. I recommend mixing it up, but having the consistency in your commitment to exercise several times per week (about 3-5).
A light walk in the morning sun also will help with melatonin production for sleepy time.
Think of your food as your fuel. When we eat poorly, we feel poorly. Our bodies heal best when fueled properly. Start filling your grocery cart up in the produce section – you should be eating all the colors of the rainbow. Fruits and vegetables are loaded with vitamins, enzymes, phytonutrients, and antioxidants to support an optimally functioning body. This is about 2/3 of my cart – Also, stay mostly on the outside edges of the grocery store.
Immune Supporting Foods include garlic, onions, ginger, citrus, dark green leafy vegetables, fresh herbs, and healthy healing fats like raw nuts, avocados, coconut, and olives.
Remove sugar – 1 teaspoon of sugar can paralyze your immune system for 24 hours. Sugar is also extremely inflammatory to the body, the precursor to diabetes, high blood pressure, and high cholesterol.
Always work on Hydration with clean, filtered water. Half of your body weight in ounces per day is optimal – try fresh lemon or lime in 16 oz. of water first thing in the morning to flush your toxins!
This is part of my daily protocol through the cold and flu season. It’s Amazing!
These are all adult dosing recommendations and vary from individual to individual based on specific health circumstances, and may not apply to you directly.
Remote and in-office Nutritional Consultations are now available to customize your perfect blend of nutritionals, homeopathic, and herbal remedies to your specific needs.
Call 678-450-1570 to make a 30- or 60-minute appointment.
Yours In Health,
Dr. Michelle Fehmel, DC, CFMP
Functional Medicine Practitioner