Proven Strategies to Radically Boost Immunity

[No matter your current health and lifestyle]

Unlock the power to protect

your body naturally!

© Copyright 2020

Emunah Health, LLC. All rights reserved. Rockwall, Texas, USA. www.emunahhealth.com

Thank you for respecting the hard work that went into creating this document by not re-publishing without permission from the author.

For more information visit: www.emunahhealth.com or connect at https://www.facebook.com/emunahhealthcoaching/ orhttps://www.instagram.com/emunah.health.coaching/

Disclaimer

This e-book is for information purposes only and represents the opinions of the author based on her training, experience and research.The author expressly disclaims any responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a result of usingany of the techniques, recipes or suggestions contained herein.

The responsibility for the consequences of your use of any information or procedure described here after lies not with the author of thise-book. This e-book is not intended as medical or health advice. The author is not diagnosing, treating, curing, mitigating, or preventingany type of disease or medical condition. If requiring medical advice, please consult with a licensed health professional. It is advisableto seek the direction of a licensed health professional before taking any supplements, making major diet and/or lifestyle changes.

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Hello & Welcome!A healthy immune system is vital to overall good health.

This e-book is for everyone – no exception. These evidence-based strategies arevaluable tactics you can do on a daily basis to provide superior support and boostyour immune system, which is your only defense against everyday exposure totoxins, viruses and bacteria. For optimal health, the strength, readiness, and balanceof your immune system really matter. God has gifted your body with the powerfulability to protect and heal itself, given the right foundation and a proactive holisticapproach.

The following pages highlight the top practices, foods, herbs, supplements andessential oils that are proven to support your immune system and overall wellness.Don’t get overwhelmed, these suggestions are not all or nothing; gradual changescan work well too.

Health & Happiness!

Coach ShonnaEmunah Health

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Take care of your body. It’s the only place you have to live.

– Jim Rohn

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HOLISTIC HEALTH seeks to provide balance & harmony to the foundation of optimal health forthe whole person – mind, body and spirit. A holistic approach to a healthy immune system takes intoaccount the following areas:

Hydration

Nutrition

Sleep

StressReduction

Gut Balance

Toxic LoadReduction

Exercise STRONGIMMUNITY7 Disciplines

HYDRATIONWater is essential to the healthy functioning of all your body’s systems and makes up the followingpercentages:

Without proper hydration the health of your body’s systems along with its ability to detox iscompromised. Water promotes your body’s built-in filtration systems to flush out toxins. Give yourbody water on a regular basis; don’t wait until you feel thirsty because that is the first sign ofdehydration.

A good guideline for daily water consumption is half your body weight in ounces. From here makeadjustments for water loss due to sweat, medications, coffee, alcohol, etc. Remember to carefullyconsider the quality of the source of water you choose – clean, filtered, alkaline water is best.

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ß Lymphatic system . . . . . critical

ß Eye . . . . . . . . . 98%ß Plasma . . . . . . 98%ß Lungs . . . . . . . . 83%ß Kidneys . . . . . . 79%ß Brain . . . . . . . . 73%ß Heart . . . . . . . 73%ß Skin. . . . . . . . . 64%ß Bones . . . . . . . 31%

NUTRITIONFood is the centerpiece of most every gathering. We love it, hate it, emotionally struggle with it and more often than not, plan the day around it. However, food is so much more than a means to satiate or a source of energy or the building blocks for your body. Food is a powerful source ofinformation that literally communicates with your cells and thus influences the expression of your DNA.

You are what you eat; the source of your calories matter and nutrition has a significant part to play inthe health of your immune system. Let food be your medicine and take superior quality nutritionalsupplements for additional support, especially during times of stress, seasonal allergies, and thecold/flu season. Supplements and herbs can support normal natural killer cell activity giving you astronger defense.

Foods High in Vitamin C

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ß Acerola Cherries

ß Guava

ß Bell Peppers

ß Kiwi

ß Lemons, Oranges and Limes

ß Strawberries

ß Papaya

ß Kale

ß Kohlrabi

ß Broccoli

ß Pineapple

ß Brussels Sprouts

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Respiratory Supportß Astragalusß Mullein Leafß Oreganoß Elecampane Rootß Plantain Leaf

Top 5

Immune Boosting Teasß Green or Black Teaß Licorice Teaß Sage Leaf Teaß Chamomile Teaß Nettle Leaf Tea

Immune Boosting Essential Oilsß Eucalyptus (Eucalyptus globulus)ß Sweet Orange (Citrus sinensis)ß Lavender (Lavandula angustifolia)ß Tea Tree (Melaleuca alternifolia)ß Frankincense (Boswellia carterii)

Hand Sanitizer Gel Recipe3 drops Sweet Orange 2 drops Eucalyptus3 drops Tea Tree 2 drops LavenderOrganic Aloe Vera Gel

Fill a 1 oz flip-top PET plastic bottle 90% full with organic aloe vera gel. Add essential oils and shake to blend. Use as often as desired.

Immune Boosting Foodsß Foods high in Vitamin C ß Dark Leafy Greensß Garlicß Ginger and Turmericß Berries

Immune Boosting Super Foodsß Mushrooms (Chaga, Cordyceps, Lion’s Mane,Maitake, Reishi, Turkey Tail, Oyster and Shiitake)

ß Spirulinaß Honey (Manuka KFactor 16 or higher )ß Seeds (Hemp, Chia, Flax)ß Sprouts & Microgreens

Immune Boosting Herbsß Japanese Knotweedß Echinaceaß Olive Leaf Extractß Thymeß Elderberry

Immune Boosting Supplementsß Vitamin Cß Vitamin Dß Zincß Omega-3ß Magnesium

Virus Protectionß Cat’s Clawß Goldenseal ß Lemon Balmß Andrographisß L-Lysine

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SLEEPPeople who consistently averageless than seven hours of sleepper night have a 50% increasedrisk in getting sick, especiallyinfections due to the lack ofgalvanization of the immunesystem, which occurs duringsleep.

To boost your immune systemyou must treat sleep as a priority,rather than a luxury. Regularsleep deprivation, whether bychoice or because of insomnia,contributes to infection,increased levels of inflammationand other chronic illnesses.

Burning the candle at both ends highly increases your susceptibility to infection when you areexposed, making the exposure far more likely to turn into a full-blown infection because infection-fighting antibodies and cells are reduced when you don’t get enough sleep. According to the MayoClinic, most adults require seven to eight hours of good sleep each night in order to bolster theimmune system.

EXERCISE From helping to prevent chronic health problems to reducing stress, exercise plays a vital role inoverall health and the immune system. Other benefits include but are not limited to: improvingmood, elevating energy levels, promoting quality sleep and building community.

TIP: finding a type of exercise you love will make all the difference in making it a permanent part ofyour healthy lifestyle.

Ways to Chillß Prayer and meditation has been shown to decrease stressand enhance relaxation.

ß Laughter and a positive mindset can release neuropeptidesthat help fight against stress.

ß Deep breathing can lower blood pressure and reverseanxiety symptoms.

ß Taking a 20 minute soothing soak bath in Epsom salt willcalm the sympathetic nervous system and optimize cellularfunction.

Stress Reducing Herbsß Ashwagandaß Maca Rootß Rhodiolaß Holy Basilß Ginseng Root

STRESSWithout a doubt, stress has become an epidemic and it invades every part of life. Work,relationships, politics, bills, education, technology, commitments and religion are all contributors todangerously high stress levels. Acute stress is necessary and a natural part of your survival butchronic stress keeps your body in a sympathetic state which can slowly, silently kill you.

The body can’t repair while in the sympathetic state (aka fight or flight), so if you are consistentlyunder some type of stress your emotional and physical health is in jeopardy. The following are typesof daily stresses that impact your health: nutritional stress, emotional stress, spiritual stress, physicalstress, and technology induced stress.

According to Dr. Mark Hyman, a leading expert on functional medicine, 95% of all health problemsare either caused or worsened by stress. Thankfully your body is able to heal while in the parasym -pathetic state (rest and digest) which is where we were designed to spend the majority of our time.

Start now! Make a conscious effort to break the destructive cycle of stress. With purpose and clarity,examine your life from the outside in and honestly assess your levels of stress and how they areaffecting your health. Remove what you can and begin to implement self-healing practices that allowyour body to rest in the parasympathetic mode.

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GUT MICROBIOME BALANCEAn imbalance of your microbiome can drastically reducethe health of your immune system because 70 - 80percent of your immune system lives in your gut. Yourdigestive system is home to billions and billions ofbeneficial fungi and bacteria. Their primary job is to find bad microorganisms and destroy them.

“This is an extremely important process that determineshow and what your immune system responds to, and thesuccess of this critical process is determined, in part, bythe health of your gut. When there’s a mistake in theprocess, for instance, if there is an overgrowth of badbacteria, it can lead your body’s immune system to startattacking your own cells, the hallmark of autoimmunedisorders,” states Susan Blum, M.D., MPH.

Bottom line, a weak, unbalanced microbiome leaves youvulnerable to minor and major illnesses, and affects thewellbeing of your entire body.

Ways to Support GutMicrobiome Healthß Reduce or eliminate sugarß Reduce or eliminate emptycalorie processed foods

ß Increase consumption ofgluten-free whole grains,nuts, veggies and freshfruits

ß Include fermented foods inyour diet

ß Daily intake of qualityprebiotics and probiotics

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REDUCING TOXIC LOADWhat is a toxic load?

There are more than 80,000 different toxicchemicals and pollutants that contaminate andburden your body every day. Heavily processedfoods, GMOs, trans fats, preservatives, artificialsweeteners, dyes, plastics, prescriptionmedications, radiation, and environmental toxins (synthetic pesticides, hormones and heavymetals) suppress the optimal functioning of yourimmune system.

Don’t believe you’re not exposed because themajority of these chemicals are found in yourhome in things like: furniture, cleaners, toys,cosmetics, perfumes and other personal-careproducts. In addition there are also toxins frompathogens, bacteria, yeast, and mold thatcompromise the immune system.

Your body has incredible detox systems but the amount of exposure today is unprecedentedand your body simply can’t keep up with theextreme toxic load on its own without purposefulattention and additional support. Mosteveryone’s immune and detoxification systemsare without a doubt overtaxed; especially thoseindividuals with chronic disease, autoimmune or MTHFR.

PRODUCE SOAK RECIPERemove bacteria and pesticides with a distilled white vinegar soak

3 parts water : 1 part vinegarß Soak for 5 – 10 minutes for bacteria and 20 minutes for pesticides; remove and rinse withcold water.

ß Soak in fresh water to completely remove all vinegar.

ß Spread out on a towel and pat dry or allow to airdry, this is especially important if storing in therefrigerator.

Note: thick skinned produce can be soaked andstored but thin skinned produce, like berries,should be soaked just prior to consuming.

Want to know which produce is the dirtiest? Visit www.ewg.org

Ways to Reduce Your Toxic Loadß Buy organic produce and grass-fed meatsß Wash or soak produce ß Switch to chemical-free personal-care andcleaning products

ß Eat plants and herbs that enhance yourbodies natural detoxification processes

ß Take supplements that support detoxificationß Participate in my 5-Day Detox program

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ABOUT MEMy name is Shonna and I know what it is like to rush through life, desperately trying to keep up with commitments. Distracted, I ignored my body’s cry for change until I was busted. Defeated, I accepted these life-altering diseases (Hashimoto, Lyme, Adrenal fatigue, joint pain) as a permanent sentence until I became deter-mined to reclaim my health and change the trajectory of my future.Healing can be a part of your story too.

As a holistic certified Integrative Nutrition Health Coach, I supportand guide individuals and groups in their pursuit of better health, increased confidence, and life purpose through nutrition and lifestylechanges. I’m also a Certified Aromatherapist, handcrafting organicdeodorant, essential oil custom blends, and therapeutic creams toenhance and encourage toxic-free living.

If you value the information in this e-book, I encourage you to show your support by sharing it withyour friends and family. Please also consider a free 30 minute consultation to explore the benefitsyou could experience with my health coaching programs and essential oil personal-care products.

I believe:ß God created our bodies to heal ß God created plants, herbs and spices to nourish and healß An intentional health plan brings confidence and peace of mindß In Christ, our bodies are the temple of the Holy Spirit and deserve respect

TOXIC CHEMICALS commonly found in personal-care products like antiperspirants, shampoo,conditioner, cosmetics, lotions, shaving gel, etc.

Unfortunately, this is only a partial list. Make it a habit to always read labels before you purchase.

ß Alpha and Beta Hydroxy Acids ß Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene (BHT)

ß Diethanolamine (DEA)ß Phthalates dibutyl phthalate (DBP) and Dimethyl phthalate (DMP)

ß Diethyl phthalate (DEP)ß Formaladehyde

ß Fragranceß Parabensß Sodium laureth sulfate and sodium laurylsulfate

ß Polyethylene Glycol (PEGs)ß Synthetic colorsß Contaminants (heavy metals)ß Aluminum