What I’m focusing on right now.

✔️Food list ✔️Lifestyle Hacks ✔️Emotions  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌  ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ‌ ✔️Food list ✔️Lifestyle Hacks ✔️Emotions [Dr. Axe](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZiZmRlOThiNThiMDU1Mjg1MTRlMjYiLCJ2IjowLCJtY0xpbmtJRCI6IjQ0YWJkYjYzIiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb20_dXRtX3NvdXJjZT1jdXJhdGVkJnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPTIwMjAwMzE1X2N1cmF0ZWRfbnV0cml0aW9ubW9udGgifQ.6-rQAPCxWa9AvoXteleRmXdkmPzrL82aF2nZoyhMx70)  I know many people are hyper-focused on nutrition right now, and with good reason, although it’s wise to focus on nutrition at all times, not just during certain seasons. So I can tell you what my family and I are focusing on right now, and what I suggest you do, as well. #1. Eat foods from this list... Vegetables: Asparagus, bok choy, broccoli, cauliflower, cabbage, carrots, onion, radishes, parsnips, pumpkin and watercress Fruits: Mulberries, blueberries, goji, pears and citrus fruits like grapefruit and lemon Grains: Rice and oats made into congee Meat: Chicken bone broth, chicken, beef, tuna and mackerel Nuts and Seeds: Almonds, coconuts and walnuts Legumes: Chickpeas and white beans Culinary herbs and spices: Fennel, garlic, ginger, horseradish, mustard seed and thyme Other: Shiitake and wild edible mushrooms, local honey and miso #2. Focus on the Positive I recommend eliminating immune-harming emotions of fear and worry and replacing them with immune-supporting ones like faith, hope, love, joy and gratefulness. Fear signals danger to our bodies, setting up a fight, flight or freeze response that sends a wave of immune-damaging stress hormones into the body. The University of Minnesota breaks down how fear prompts our bodies to release hormones that... - Slow (or shut) down non-essential functions we don't need for immediate survival, such as digestion - Sharpen things we may need in an emergency, like eyesight, increased heart rate and blood flow to run fast - Provide higher hormone flow to amygdala part of the brain to focus on danger But most of us aren't being chased by a lion, so this response, when chronic, begins damaging the immune system and can even shorten a person's life span. ✅Do This - Be prepared, but don’t panic. - Use [prayer](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZiZmRlOThiNThiMDU1Mjg1MTRlMjciLCJ2IjowLCJtY0xpbmtJRCI6ImJkNjlmYTM5IiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL2hlYWx0aFwvaGVhbGluZy1wcmF5ZXJcLz91dG1fc291cmNlPWN1cmF0ZWQmdXRtX21lZGl1bT1lbWFpbCZ1dG1fY2FtcGFpZ249MjAyMDAzMTVfY3VyYXRlZF9udXRyaXRpb25tb250aCJ9.fBj_tBPUBZsKJeb8P-bf7IkoCDkTTjAwyGCHKSW3r7Q) or [meditation](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZiZmRlOThiNThiMDU1Mjg1MTRlMjciLCJ2IjowLCJtY0xpbmtJRCI6ImIxMzBlMzRiIiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL2hlYWx0aFwvbWluZGZ1bG5lc3MtbWVkaXRhdGlvblwvP3V0bV9zb3VyY2U9Y3VyYXRlZCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj0yMDIwMDMxNV9jdXJhdGVkX251dHJpdGlvbm1vbnRoIn0.sPWvxOtcGQaf0zMs_QL74IX3F-kVEiXQ13JF-QMlN78) for focus and faith. - Retrain your body for [diaphragmatic breathing](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZlMTFmZjAzYTlkZTA2ZDcyOGUxZjYiLCJ2IjowLCJtY0xpbmtJRCI6Ijk5YjljMGNlIiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL2hlYWx0aFwvZGlhcGhyYWdtYXRpYy1icmVhdGhpbmdcLz91dG1fc291cmNlPWN1cmF0ZWQmdXRtX21lZGl1bT1lbWFpbCZ1dG1fY2FtcGFpZ249MjAyMDAzMTVfY3VyYXRlZF9udXRyaXRpb25tb250aCIsImxpbmtWYXJpYW50IjoieyR2YXJpYW50SWRlbnRpZmllcn0ifQ.r_EkHHV1FcZcuNqAf45w_WwsSBZVAx-83SIZb7aU8xU). Chronic fear prompts shallow chest breathing, which further recruits our fight-flight-or-freeze stress hormones and can cause pain and strain in the neck and/or muscles. #3. Get Outside Just walking in the forest can drastically improve the health of your immune system. The Japanese call it shinrin yoku, [or forest bathing](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZlMTFmZjAzYTlkZTA2ZDcyOGUxZjciLCJ2IjowLCJtY0xpbmtJRCI6ImMwNzc2OWJiIiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL2hlYWx0aFwvYm9vc3QteW91ci1vdmVyYWxsLWhlYWx0aC13aXRoLWZvcmVzdC1iYXRoaW5nLW9yLXNoaW5yaW4teW9rdVwvP3V0bV9zb3VyY2U9Y3VyYXRlZCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj0yMDIwMDMxNV9jdXJhdGVkX251dHJpdGlvbm1vbnRoIiwibGlua1ZhcmlhbnQiOiJ7JHZhcmlhbnRJZGVudGlmaWVyfSJ9.9u9M_vNepKT7CGpHJS2akMtJl4L3BkCLs5BhNDNBRYs), significantly boosts activity of white blood cells called natural killer cells (NK). This is huge because NK cells help to fight virus and tumor cells. These positive effects of forest bathing are attributed to phytoncides, which are basically antimicrobial wood oils from trees such as alpha-Pinene and limonene. Previous scientific research with human subjects has also shown that exposure to phytoncides can significantly increase NK activity along with lowering stress hormone levels and increasing expression of anti-cancer proteins. #4. Focus on herbs and ancient ingredients trusted for centuries… - Elderberry: Historically, people turned to the benefits of the elderberry plant to naturally support their immune systems and more. The extract may even help relieve more, according to ancient traditions. - [Echinacea](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZlMTFmZjAzYTlkZTA2ZDcyOGUxZjgiLCJ2IjowLCJtY0xpbmtJRCI6ImNlOWE5OGEyIiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL251dHJpdGlvblwvZWNoaW5hY2VhLWJlbmVmaXRzXC8_dXRtX3NvdXJjZT1jdXJhdGVkJnV0bV9tZWRpdW09ZW1haWwmdXRtX2NhbXBhaWduPTIwMjAwMzE1X2N1cmF0ZWRfbnV0cml0aW9ubW9udGgiLCJsaW5rVmFyaWFudCI6InskdmFyaWFudElkZW50aWZpZXJ9In0.Zh3Bis3I1-zey8lEWczsilJ96EFmxgg71vd4embXbQc): Echinacea is a native North American coneflower that was discovered and used as a traditional herbal remedy for more than 400 years by the Great Plains Indian tribes. Technically classified as an herb, several species of the echinacea plant are used to make medicine from its flowers, leaves and roots. Prior to 1950 and the introduction of antibiotics, echinacea held an esteemed medicinal status, but it’s making a comeback today. - Ginger: The health benefits of ginger are largely due to its antioxidants, anti-inflammatory properties and content of therapeutic compounds like gingerol, shogaol, paradol and zingerone. - Andrographis: Native to South Asia, this plant has been used for seasonal support for the immune system for hundreds of years. - Astragalus: Astragalus is a plant within the Leguminosae (beans or legumes) family, with a very long history as an immune system booster. Its roots are in Traditional Chinese Medicine, in which it’s been used as an adaptogen for thousands of years — meaning it helps the body fight off stress and more. Today, astragalus’ benefitsspan many different health issues, including immune health. - Mushrooms of reishi and turkey tail: Two mainstay ingredients in Traditional Chinese Medicine, I make sure these ingredients are always in my house. Also… We know that heart disease can make people more susceptible to complications with infections and other issues. That’s why it’s more important than ever to get a handle on the often-not-talked-about aspects of heart disease in women. By now, you likely know eating too many chips and fried foods is a major risk. But are you aware of [these more unexpected, non-traditional heart disease triggers in women](5e6a45d48b58b040b56510aa:ot:5c46a6611c0309361a1d0cc2:1/eyJ0eXAiOiJKV1QiLCJhbGciOiJIUzI1NiJ9.eyJpYXQiOjE1ODQyNzIwMjgsImNkIjoiLmVtYWlscy5kcmF4ZS5jb20iLCJjZSI6NjA0ODAwLCJ0ayI6ImRyYXhlIiwibXRsSUQiOiI1ZTZlMTFmZjAzYTlkZTA2ZDcyOGUxZjkiLCJ2IjowLCJtY0xpbmtJRCI6IjhhOWI0YTY1IiwibGlua1VybCI6Imh0dHBzOlwvXC9kcmF4ZS5jb21cL2hlYWx0aFwvaGVhcnQtZGlzZWFzZS1pbi13b21lbi1ob3ctdG8tcmVkdWNlLXlvdXItcmlza1wvP3V0bV9zb3VyY2U9Y3VyYXRlZCZ1dG1fbWVkaXVtPWVtYWlsJnV0bV9jYW1wYWlnbj0yMDIwMDMxNV9jdXJhdGVkX251dHJpdGlvbm1vbnRoIiwibGlua1ZhcmlhbnQiOiJ7JHZhcmlhbnRJZGVudGlmaWVyfSJ9.5Y4pSeo3npkygZWiy_OSDdw0S9fGsrFw7DqGmWwRoc4)? Here’s to a strong and healthy week ahead. 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