Lymphatic drainage massage, also known as lymphatic massage, is a specialised technique designed to stimulate the lymphatic system. The lymphatic system plays a vital role in our body’s immune response, waste removal, and overall fluid balance. It consists of a network of vessels and lymph nodes that transport lymph, a clear fluid containing white blood cells, to different parts of the body.

During a lymphatic massage drainage session, the skilled massage therapist uses gentle, rhythmic movements and light pressure to stimulate the lymphatic system. This helps to facilitate the removal of toxins, excess fluid, and waste from the body, promoting overall health and enhancing the immune system’s functioning.

This technique can offer several benefits, including:

1. Reducing Swelling and Oedema: By helping to move excess fluid out of tissues, it can reduce swelling, particularly after surgery or injury. 

2. Improving Immune Function: The lymphatic system plays a crucial role in immune function by transporting white blood cells and other immune components throughout the body.

3. Detoxification: It can aid in removing toxins and waste products from the tissues, potentially improving overall health.

4. Promoting Relaxation and Stress Relief: The gentle, rhythmic nature of the massage can be deeply relaxing, reducing stress and its negative impacts on the body.

5. Enhancing Skin Health: Improved lymph flow can help reduce acne, puffiness, and other skin conditions by removing toxins and improving circulation.

6. Supporting a Leaner Appearance: By promoting the removal of excess fluid and toxins, lymphatic drainage can help reduce bloating and water retention, leading to a more toned and defined look. Improved circulation and detoxification can also enhance metabolic function, supporting weight management and overall body composition goals.
 
Who will benefit from Lymphatic Drainage massage?

Lymphatic drainage is a useful therapy for a variety of conditions, including:

• Lymphedema
• Chronic venous insufficiency
• C-section healing
• Post cancer patients
• Stress or anxiety
• Toxicity
• To promote general wellness and relaxation

Contraindications

Avoid lymphatic drainage massage if any of the following apply to you:

• Acute infections: Such as flu or any other contagious diseases, due to the risk of spreading the infection
• Uncontrolled medical conditions: Like severe heart conditions, kidney disease, or cancer that hasn’t been treated.
• Deep vein thrombosis (DVT): Massage could potentially dislodge a blood clot.
• Recent surgery: Especially if the surgery involved the lymphatic system or if healing is still in progress.
• Pregnancy: Particularly if high-risk or complications are present.

"Hygge" is a Danish term defined as “a quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.” It helped to cheer people up during the cold, dark sameness of long winters. Hygge is candles, wool socks, snug slippers, woven textiles, pastries, blond wood, sheepskin rugs, lattes with milk-foam hearts, and a warm fireplace.  Hygge can be found at a cosy cafe or in the dry heat of a sauna. It is wholesome and nourishing, like porridge.

7 Tips for Creating Hygge this Winter:

1.     Add some spice to your tea! 
Danish doctors recommend “tea and hygge as a cure for the common cold” (1) Ginger, lemon and honey tea is a classic cold remedy. Chai is a delicious spicy tea that can be enjoyed with your favourite milk and honey. If you are looking for a caffeine free alternative, try dandelion chai tea with its rich, warm flavour. Next time you are at our clinic help yourself to nice hot cup of our winter tea. Our Winter Pukka Herbs tea range includes Winter Warmer, Lemon Ginger and Manuka Honey, Original Chai, Vanilla Chai and Three Ginger tea. All these teas are caffeine free except for the original chai and are  available for purchase.
 
2.     Enjoy hearty warming food
In winter, salads are not so satisfying, and it is the time for some cooked, energy rich and warming meals. Starchy vegetables like potatoes, turnips and carrots and sweet potatoes and pumpkin are in season, as well as garlic and ginger. That is just about everything you need to cook up a rich vegetable stew, soup or roast! For a bit of sweet refreshment once you are warm and cosy, the citrus family, including sweet oranges and mandarins are in season, with their high levels of immune-boosting vitamin C. It’s like Mother Nature has specifically designed winter seasonal plants to keep us healthy and well in Winter!

3.    Make your home a Hygge retreat
Create a cozy feeling with lamps and candles instead of overhead lighting. Complete the hygge feel with some soft woollens, snug slippers, woven textiles, pillows, throws and a sheepskin rug. Use seasonal colours that are warm and subtle with some strong orange and red to add passion and energy. Try using an essential oil burner. The combination of the candle light and the aromatherapy is a wonderful combination for creating the perfect hygge atmosphere. Spicy and woody essential oils such as cedarwood, sandalwood , cinnamon and sweet clove add a sense of winter celebration to the air. 

4.     Get your vitamin D! 
Vitamin D is essential for a strong immune system as well as good mental health (as is sunshine generally). During the dark winters, the Danish eat vitamin D rich halibut fish as well as take vitamin D supplements and make use of infrared lamps. We are so fortunate this side of the world to still get beautiful sunny days in winter. However, according the The Australian Bureau of Statistics, 1/4 of the Australian population is still vitamin D deficient! (2) My suggestion is when the sun is out, and you get the chance, “go European”! Get as many of your clothes off as possible and get outdoors! The best time during winter for your body to make vitamin D from the sunshine is in the middle of the day. Of course, be sensible and do not stay in the sun so long that you burn – 10 - 15 minutes in summer and 15 - 30 minutes in winter in direct sunlight each day is usually enough depending on your skin type. If you are unable to get your daily dose of sunshine, a vitamin D supplement during winter is helpful. We suggest a vitamin D with K2 for enhanced bioavailability, which we have available at our clinic. 
 
5.     Nurture yourself
What better way to create hygge than to have a nurturing, relaxing massage on one of our heated tables in our warm cozy rooms! A massage is a special time where you get to be still for a whole hour or so and connect with what is going on in your body, mind and spirit... and connection is the essence of hygge. For a winter treat, try a remedial or relaxation massage followed by an infrared sauna! Other suggestions for nurturing yourself in winter include taking a long hot bath with added aromatherapy salts in candlelight, or snuggling up in a warm blanket with a cup of tea and a good book. Book you massage here.
 
6. Infrared saunas
Infrared Saunas are very popular in the Scandinavian Countries. And you can see why. You don’t get much more hygge than indulging in an infrared sauna session, combining the health benefits of heat and light. Studies have shown infrared saunas improve mental health, boost immunity and improve cardiovascular health, just to name few. Book your infrared sauna session here.

7.     Stay Social 
While it is natural to slow down and mentally turn more inwards with the cooler weather, it is not healthy to stay indoors all the time and isolate. We all experienced the negative impact of this during the lockdowns. Hygge is also about connection with others. This is usually in the form of low-key get togethers in the home or a small cozy restaurant. You could try a “curry night”, where everybody brings a curry to share. Use soft lighting, good music and comfortable chairs. Consider joining a group like a book club or choir group and engage in winter celebrations such as Yulefest in the Blue Mountains.
 
References

1. https://www.newyorker.com/culture/culture-desk/the-year-of-hygge-the-danish-obsession-with-getting-cozy
2. https://www.abs.gov.au/articles/vitamin-d
3. https://www.marketwatch.com/story/the-danish-secret-to-getting-through-winter-2017-02-13

​

​​I have been seeing a naturopath, Robyn Chuter, for a stubborn health issue for some time, and recently she suggested I might try a two-week water fast. At first, I was quite reticent about the idea, as was my husband – “I can’t believe you want to go away to starve yourself for two weeks!” – but after taking some time to get more information and sit with the idea I decided to go ahead. As my husband saw me off for my “health retreat” he wished me well, both of us thinking it was going to be quite the ordeal, perhaps one of the hardest things I had ever done, but I really wanted to do this for my health. The experience was so surprising and beneficial that I decided to share it with you.
 
What is fasting?
There are different types of fasts including juice fasts or reduced calorie fasts where calorie intake is kept below a certain level such as 250 calories per day. However most (extended) fasting practitioners define fasting as the complete abstinence from all substances except pure water.

“Fasting is defined as the complete abstinence from all substances except pure water, in an environment of complete rest.”
TrueNorth Health Centre
 
My fast was to be administered and supervised by Dr Doug Evans (DO), a qualified osteopath of 40 years and a fully certified member of the International Association of Hygienic Physicians for nearly 35 years, (as is Dr Alan Goldhamer, founder of True North Health Centre in Santa Rosa, California). All doctors in this organisation are trained to conduct medically supervised fasts, as well as provide specialized lifestyle management advice. Doug has over 35 years’ experience supervising fasting including 23 years at the former Hopewood Health Retreat.

Before the fast, I went to see a talk by Doug about fasting which helped reassure me that fasting was both natural and safe (under medical supervision). Over thousands of years all mammals, including humans, have adapted to be able to fast during periods of little or no food, without causing damage to their bodies. Those that individuals that were not able to survive these lean times died off and those that were able to survive, grew to reproductive age and this adaptive trait was passed on to their offspring. The body protects itself from damage to its organs and muscles (ie. from eating itself) by slowing metabolism and switching over to ketosis – a process whereby energy is generated from fat breakdown rather than sugar and protein. I have explained this in more detail below as this fascinating process occurred during my fast.

I hope you find this account of my fasting experience helpful.
 
On arrival
I arrived at my fasting retreat on Friday afternoon and was shown to my room – a beautiful high ceilinged wooden cabin with ensuite with a lovely view of the greenery and garden outside. I was asked to fill in a medical history form and provide a urine sample. Doug then took my blood pressure, heart rate and temperature and all this was recorded along with my weight. This procedure would be repeated every morning along with several check-ins during the day. I was advised that the water fast would begin that evening (no dinner!) and continue for the next 12 days followed by “refeeding” for two days. That night I contentedly went to bed but without any dinner, my stomach grumbling in protest, and wondering how I was going to cope with this feeling the next day.

​Day 1
The next morning, I woke up feeling, you guessed it – hungry! Throughout the day, I also felt weak and tired. I was advised that I may feel a bit dizzy or faint and instructed to stand up slowly from the seated or prone position. This was due to a drop in my blood pressure which is normal during fasting. The low blood pressure would continue throughout the fast and even into some of the “refeeding” period. I got through the day by keeping myself distracted with reading, watching health documentaries and movies, connecting with some people by phone and online, fastidiously organising my room, and taking a nap.

Despite feeling tired, I was also restless! It was unnerving being alone, without even food to provide nourishment and structure to my day, and being away from my familiar roles in my family and work. Of course, my feelings were heightened by my physical state, and I felt a bit lost.

In the evening, I managed to walk to the beach for a swim which gave me great relief from my physical and mental symptoms. When I say “walk to the beach” I mean a very slow kind of shuffling along the track to the beach, and by “swim” I mean I waded into the water and allowed the ocean to slosh me around for a bit. Doug had told me one of the most important things to do during the fast was to rest. This is so the body can use the energy for healing instead of “wasting it” on physical activity. You don’t want to go through all that non-eating for no result. Also, people can end up exhausted and take a long time to recover if they push themselves too much physically during their fast. So, my visits to the beach were about getting some fresh air and rejuvenation, not exercising.
 
Day 2
The next day I woke up feeling quite a bit better, but still quite weak and slightly nauseous, which my heavenly morning dip in the ocean greatly relieved. I discovered from my ketone reading that I had already moved well into ketosis. That is, my body had switched from using sugar and protein into using fat as its primary source of fuel. Doug explained that when we stop eating, initially the body draws on sugar in the blood from our last meal, then sugar stored in the liver as glycogen is utilised. Once this runs out the body starts using amino acids (from protein). Protein is not a preferred energy source and when the body “realises” food is not coming it switches to breaking down body fat for energy, otherwise known as ketosis.

THREE BASIC PHASES OF FUEL/ENERGY SUPPLY DURING A FAST
1. Glucose – approximately the first 12 hours. Initially this comes from your last meal and then from glycogen stores in your liver (glycogenolysis).
2. Amino Acids (gluconeogenesis) provide a fuel source particularly from the 10th to 40th hour. They come from free amino acids in the circulation, digestive tract, liver and traces from muscle protein. These amino acids are converted in the liver to glucose for energy.
3. Fats – from approximately 2nd day onward (but particularly from the 3rd day) adipose tissue begins to be broken down. Fats and their by-products, ketones, are both becoming the primary source of fuel.
Hopewood Health Retreat brochure
​
Day 3
By the 3rd day my body had switched into full ketosis, and I was relieved to feel relatively clear-headed and not hungry anymore. It is normal to lose hunger in ketosis, but every now and then a habitual thought would come up like “Time for lunch” and then I realised “Oh no that’s right, I’m not eating at the moment”. I would feel slightly disappointed and then turn my thoughts to something else.

One of the reasons fasting practitioners recommend occasional extended fasts, rather than more frequent short or intermittent fasting, is that the ketosis phase is generally more comfortable with hunger reducing or disappearing altogether and the mind clearing. On fasts of two to three days or less, there’s all the pain of getting through the hungry and uncomfortable glucose and protein burning phase, only to cut it short when eating is resumed and then the need to repeat the whole initial part of the fasting  process next time. Another reason for longer fasting is that the ketosis phase appears to be where the deeper cleansing and healing occurs.
 
Day 4
Now that my hunger had mostly subsided, I was relieved to realise this was not going to be the gruelling tortuous experience that I had quietly dreaded. It really did feel like a retreat. While my body was having a break from digesting, I was having a break too! As my body settled into the fast and slowed down, my mind had to slow down also, and it was actually rather pleasant. I took the time to read, watch some movies, look out to the sea, think, and write this article which I really enjoyed. I felt deeply grateful for my very dedicated team taking care of the practice at Massage by the Sea and my very capable husband and father at home taking care of things while I was away “suffering” through my fast.

​Day 5
I weighed myself for the first time since beginning the fast on day five and saw that I had lost 5.3 Kg in weight. I was holding a bit of extra weight at the beginning of the fast, and being still well within my BMI range, I welcomed this news!

​My calf cramps, which had been bothering me for a couple of days, abated, and I continued to feel well physically. However, mentally I was still a little restless. There were no activities at the “retreat” like yoga and massage (although of course I eventually sourced out a good remedial massage therapist nearby ;-)), so I devised a little daily routine including visits to the beach, journalling, and meditation to keep myself grounded and positive. This gave me structure which I followed throughout the rest of my fast.  Self-nurture and connection to my deeper self (or God if you like) became really important. Overall, it was a nourishing and clarifying experience. I can understand why fasting has been used as a tool to enhance spiritual and religious practice through the ages.

Days 6 - 11
The rest of the fast continued much the same as from day three onwards. I had some emotional ups and downs, and some minor body aches and pains, but nothing overwhelming. It was interesting that when I felt down, the hunger would return slightly. I needed less sleep and at the same time needed to rest a lot. I was grateful for my spiritual routine, the support of friends and family over the phone and online, Doug and his wife, Morna, and my fellow faster, Jess, who had arrived a few days after me. The highlight was when my husband and two daughters visited me in the middle weekend on day 9 (we all went for a swim at the beach and then they went for lunch). I treated myself by drinking hot water from a pretty teacup while watching my movie at night. I never imagined I would think of hot water as a treat!

​Day 12
By day 12, the last day of my water fast, I was really seeing some positive improvement in my health and part of me wanted to stay on, but I needed to get back to work and family. I had lost a little more weight, still well within my BMI range, and I felt physically and mentally renewed. Regarding that stubborn health issue, I definitely noticed a positive change and subsequent medical tests showed a 22% improvement! 😊 I also noticed some other health problems had cleared up including my hay fever and sinusitis.

Refeeding
I had two days of refeeding before leaving the retreat. Doug started me slowly on vegetable broth followed by juices and fruit. Food never tasted so good! On the second day he packed me a delicious salad with roasted vegetables to give me energy for the trip home. I was ready to face the world again.

I am very grateful to have been introduced to this new (old) method of healing. If you would like to know more about the fasting retreat that I attended, please email me at [email protected]. 

MORE INFORMATION

Fasting may help with the following conditions:

• arthritis,
• autoimmune disorders
• chemical toxicity
• diabetes
• drug addiction
• exhaustion
• headaches
• high blood pressure, high cholesterol, high triglycerides
• low immunity
• polyps, cysts, fibroids,
• obesity
• Respiratory problems; sinusitis, asthma
• skin problems; eczema, psoriasis, rashes

Read a Study of Water Fasting on the Treatment of Hypertension here

Fasting Contraindications
Relative contraindications to prolonged fasting include:

• pregnancy
• extreme weakness
• inadequate nutrient reserves
• some kidney problems
• cardiac instability
• the use of certain medications
• some types of cancer

( https://www.healthpromoting.com/water-fasting/why-undergo-fast )
​
Fasting is not for everyone and should only be attempted under medical supervision.
It is important to note that fasting is not a weight loss remedy on its own. It can help to reset the body (and the taste buds) but unless followed by a healthy diet and lifestyle it will not have a lasting effect.

MBTS EVENT
Let's Talk about Fasting - by Doug Evans (DO)
Please join us to discover the amazing health benefits of water fasting.
When: Wednesday, 24th April, 7 - 8.30pm
Where: Massage by the Sea, 199 Clovelly Road, Randwick
Bookings: Call 9664 4400 or email [email protected]
Light refreshments will be provided.
Seats are limited so book now!
​

​We’ve all experienced that amazingly good feeling after a swim in the ocean. The exercise and cool water is refreshing and invigorating, but it’s more than that, a very different feeling to swimming in an indoors chlorinated pool. There are many reasons for this difference. Sea water has been used for healing throughout history. Hippocrates, the father of medicine, evokes the beneficial effects of seawater in his Treaty of Medicine.  The word for sea water therapy is thalassotherapy, from the Greek “Thalassa” meaning sea. Thalassotherapy health spas, in which heated seawater and other sea treatments are used therapeutically, have been around since the 1800’s. 

There are still thalassotherapy health spas today, mostly in Europe and Africa. Seaweed or mud wraps are available at most modern-day spas. For us lucky ones who live on the beautiful Southeast Coast of Australia we suggest you simply jump in the ocean!
​

1. Essential nutrients are absorbed through skin
   As well as excreting sweat and wastes, our skin also absorbs nutrients from the environment. Interestingly, seawater has a similar composition to our blood plasma. It is believed that minerals and other micro substances are absorbed by the skin through the process of osmosis. Sea water is rich in vitamins, mineral salts, trace elements, amino acids and living microorganisms which secrete antibiotic, bacteriostatic and hormonal substances with biological balancing effects. The mineral content of seawater includes magnesium which relaxes muscles and is calming on nerves. Iodine is essential for healthy thyroid function. Salt and potassium chloride speed up healing. 
2. Increases oxygenation of the body
   When we breathe in ocean mist, tiny molecules rich in iodine and charged with negative ions enter our body through the respiratory system. Negative ions accelerate our ability to absorb oxygen. They also balance levels of serotonin, a body chemical linked with mood and stress. This is why a walk on the beach can leave you feeling more alert, relaxed and energised.
3. Boosts the immune system
   The effects of immersing in cold water have been studied widely, and one of the most important effects discovered is that it boosts your immune system, helping to protect against cold and flu and other diseases. It also gives you an endorphin high, enhances your circulation, increases your libido, burns more calories and reduces stress. (stay tuned for more on the benefits of swimming in cold water in our winter newsletter!)
4. Increases lymphatic circulation and detoxification
   Any time you are submerged in water, whether it’s the swimming pool, lake, or ocean, you are essentially wearing full body custom compression! The force of the water on your body causes a significant increase in hydrostatic pressure creating an amazing movement of lymph. Every time you move and pump your muscles, the flow of the water and difference in pressure acts like a lymphatic massage, making swimming the absolute ideal form of exercise for stimulating lymphatic circulation and detoxifying the body.
5. Reduces stress and increased well-being
   The sound of ocean waves alters the wave patterns in the brain. This reduces stress and promotes well-being by lulling you into a deeply relaxed state. Add to this moderate exposure to sunlight which releases endorphins as well as being very beneficial for the skin and bones. 
6. There is something “spiritual” about swimming in the ocean
   Looking out to the ocean as the waves thunder towards the shore, even on a cloudy day, the awe-inspiring beauty and power of the ocean somehow rarely fails to bring a feeling of peace and soothe the soul. Something even more powerful happens as you immerse yourself in the cool body of water that stretches around the Earth. It is at once, grounding and invigorating. The beauty of the sea world beneath is breathtaking (that's if you are breathing underwater!). It is not unusual when swimming on the Sydney coast to spot enormous blue groupers, colour-changing cuttlefish, wobbegongs (bearded sharks), and even tiny turtles and sea horses.

You don’t even have to get wet to receive health benefits from the ocean! You can get thalassotherapy benefits from walking on the beach, breathing in the sea air or even having a seaside massage! (Reminds me of a place..) However, of course, it’s even better to jump right in! Enjoy the rest of Summer and make the most of our beautiful coastal city by taking the time to immerse yourself in the health-giving waters right at our doorstep.
​
References

• http://www.traveltowellness.com/thalassotherapy
• Thalasso Experience: What is Thalasso?
• http://www.pacificnaturopathic.com/articles/health_benefits_of_sea_bathing.html
• http://www.dailymail.co.uk/health/article-102698/Three-health-benefits-sea.html
• http://www.livestrong.com/article/406804-what-health-benefits-do-you-get-by-swimming-in-ocean-sea-minerals/
• https://www.lifehack.org/288238/6-amazing-health-benefits-cold-water-swimming
• http://www.lymphessential.com/2018/03/17/swimming-lymphatic-system/

Natural solutions to help you defend yourself against colds and flus.
​
Getting sick too often?
Whether you have a simple cold, a flu that makes you ache and sweat, or a long-term infection such as Ross River Fever, it’s a sign that your immune system has failed to defend you. We are exposed to viruses and bacteria daily, however we only get sick sometimes, and some of us more often than others. This is to do with how strong and effective your immune system is. If it’s robust, then even in a crowd of sick people, you
won’t develop symptoms of an infection. However, if your immune system is struggling, you will get sick more often and take longer to recover.

The army within
Your immune system is your body’s ‘department of defence’. It protects you from potentially harmful invaders by recognising and responding to them as a
threat. When the immune system is functioning well, it acts like a powerful, well-regulated army consisting of several highly specialised types of white blood cells.

Do you have weakened defences?
Factors that can contribute to the weakening of your immune system include:
• Physiological, psychological and emotional stress.
• Lack of exercise (or too much exercise if you
are overtraining).
• Lack of sleep, rest and relaxation.
• Diet low in fresh fruit, vegetables and lean
protein sources.
• Exposure to pollution, cigarette smoke and/or
extreme cold weather.

Boosting your immune system naturally
The secret to staying well is to build a strong, healthy immune system. Your Practitioner can assist you with advice on diet, exercise and natural supplements that are specifically designed to boost immune resistance. If you already have an infection, there are naturally derived medicines that your Practitioner can prescribe to reduce
the length of time that you’re sick, and may help to prevent the infection from recurring.

Vitamin C
Vitamin C increases the activity of infection fighting white blood cells; it also inhibits viral growth and reduces the incidence of the common cold. Vitamin C has been shown
to be most effective when given with other nutrients such as zinc.

Zinc
Zinc is crucial for normal development and function of your white blood cells. It’s also
critical for the production of antibodies, which remember previous infections and protect you against them. Therefore, zinc deficiency can dramatically reduce your ability to fight bacteria and viruses. Zinc supplementation has also been shown to reduce the severity and duration of colds and sore throats. Your Practitioner can test your body’s stores of zinc using a simple taste test. If your zinc test shows you to be low, then your Practitioner can give you a zinc supplement in either a powder
form, tablets or as a special zinc drink to improve your zinc levels quickly and effectively.

Astragalus membranaceus
Astragalus has been traditionally used for centuries in China to support healthy
immune function. It’s very effective for boosting immunity in people who have had chronic, long term infections.

Andrographis paniculata
This herb has a long history of use for viral and bacterial infections. Andrographis is effective in treating cold symptoms, including sneezing, runny nose, nasal congestion, sore throat, cough, hoarseness, chill, headache and fever. An important finding is that andrographis, at a dose of 6 g daily, works just as well as paracetamol for the treatment of fever and sore throat in upper respiratory tract infections.

Medicinal Mushrooms
Certain medicinal mushroom extracts (e.g. shiitake, reishi, coriolus, AHCC™) have a powerful effect on the immune system by enhancing the activity of protective white blood cells. These mushroom extracts can be used to treat acute infections. They can also be taken daily as a remedy for chronic immune weakness to maintain good health.

Probiotics - beneficial bacteria for healthy immunity
You may have heard of the ‘friendly bacteria’ or probiotics that live in your digestive system. These beneficial bacteria help keep your digestive system healthy, help you digest your food and keep your immune system in tip-top condition. Lactobacillus rhamnosus (LGG®), Lactobacillus plantarum (HEAL 9), Lactobacillus paracasei (8700:2) are all types of probiotics that have been proven to help support healthy immunity. LGG® is a registered trademark of Chr. Hansen A/S.

Simple ways to keep your army strong!
In addition to naturally derived medicines, you can follow some basic dietary and lifestyle advice to help strengthen and nourish your immune system:

Eat a diet high in colourful fruits and vegetables, as these have the best levels
of immune protecting nutrients. Fresh is best. Avoid produce that has been stored for long periods.

Avoid sugars, white flour (bread, pasta, biscuits, cakes, etc.) and excess alcohol as these foods are very low in nutrients and deplete your immune system.

Avoid or minimise stress at work and home. Stress hormones inhibit the function of all aspects of immunity. This could result in worsened infections and slowed wound healing. Taking time each day for relaxation and leisure is important for healthy immune function.

Exercise regularly.
Regular, moderate exercise seems to improve immune function. Find an activity you enjoy – such as dancing or swimming – and make it a regular part of your lifestyle for fun, fitness and a healthy immune system.

Increase water intake to six to eight glasses per day. Water is essential for all aspects of good health.

Get enough sleep.
Your immune system does its repair and rebuilding while you’re asleep at night.

Supplement your diet with recommended nutrients and herbs to boost your immune function. See your Practitioner before you get sick to find out what is the best way for
you to support your immune system.

Source: Metagenics - Patient Brochure
For more information, speak to your practitioner about boosting immunity.
​