The Eat Burn Sleep

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<h2 style="text-align: center;"><img loading="lazy" decoding="async" class="alignnone size-full wp-image-95709" src="https://admin.eatburnsleep.com/wp-content/uploads/2025/02/lotus-yoga-meditation-1.png" alt="" width="80" height="80" /></h2>
<h2 style="text-align: center;">Evening <em>Meditation</em></h2>
<h3 data-menu="">Good Evening Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another day of learning.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3 data-menu="">You can include in your thanks:</h3>
<p>Thank you for a good day, and for achieving my various goals<br />
For keeping me on track with my new positive health regime<br />
For keeping me healthy and happy</p>
<h3 data-menu="">You can include in your goals:</h3>
<p>Sleep well tonight and let go of my day<br />
Similar goals for the following day, as you would do in the morning<br />
Forgive myself for my imperfections, I am human, and life is a learning journey<br />
Enjoy the love and kindness I receive from the universe/ my family / my friends (you can list people here).</p>


Evening meditation

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<h2 style="text-align: center;">Morning <em>Meditation</em></h2>
<h3>Good Morning Spirit World • Mother Nature • God • Universe.</h3>
<p>Thank you for another beautiful day ahead.<br />
Thank you for keeping me healthy and happy.<br />
Thank you for my friends and family.<br />
Thank you for my safe and warm home.<br />
I forgive all the people who have hurt me and leave them to the care of the universe.</p>
<h3>For today, I would like to set my goals<br />
<small>Set your goals. Below are a few examples</small></h3>
<p>Stay on track with my healthy lifestyle to reach my goal (healthier digestion, weight loss, hormone balance, etc)<br />
Remain calm in all situations<br />
Eat mindfully / not eat emotionally<br />
Be productive at work without worrying<br />
Be kind to my body and nurture it<br />
Accept my human emotions whether it is joy, anger, sadness or fear, etc<br />
Dear Spirit World/Mother Nature/God/Universe, please help me reach my goals/desires if they are right for me.</p>


Morning meditation

<p>Hello Everyone!</p>
<p>If you are in a part of the world experiencing seasonal changes, there is likely to be an increase in viral infections, and you could be looking for ways to boost your immunity quickly against viruses.</p>
<p>Exposure is inevitable, and it is essential unless you are advised to shield for medical reasons or are classed as vulnerable.</p>
<p>We need exposure but must also be highly cautious of viruses when underlying chronic inflammation exists. This has become even more evident in the last few years. <strong>If you have underlying chronic inflammation, your immune system is dysregulated, but you can change that and fight inflammation.</strong></p>
<p><strong>Boosting your immunity quickly by following the below will help most people do so while still enjoying life!</strong></p>
<p>(Looking after your immune system throughout the year is good advice, not just when the seasons shift).</p>
<p>&nbsp;</p>
<p>&nbsp;</p>
<p><img loading="lazy" decoding="async" class="size-medium wp-image-85138" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-300x200.jpeg" alt="" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-1024x683.jpeg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-1536x1024.jpeg 1536w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-90x60.jpeg 90w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388-135x90.jpeg 135w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_429020388.jpeg 1920w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h4>Here are 10 ways to boost your immunity quickly against viruses and ensure better health:</h4>
<h2><strong>1. Eat Gut-healthy, Nutrient-rich Foods Regularly</strong></h2>
<p>Our immune systems need nourishment from a plethora of nutrients from foods.</p>
<p>Poor gut health is linked to weakened immunity and non-communicable diseases. Gut health is imperative to good health, and the diversity of your gut bacteria will dictate how nutrients are absorbed.</p>
<p>Getting it right will better prepare the body for excess inflammation and microbial attacks! Beneficial nutrients to boost your immunity quickly and ensure immune system regulation must be digested regularly, forming an excellent dietary pattern.</p>
<p>Try these two delicious recipes:</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-19320" src="https://admin.eatburnsleep.com/wp-content/uploads/2021/12/img_6637-scaled-1-300x225.jpg" alt="A bowl of Greek chicken soup with inflammation reducing turmeric, which has given it a wonderful golden colour. A healing soup." width="300" height="225" /></p>
<div><a href="/recipes/immune-boosting-chicken-soup/" target="_blank" rel="noopener">Immune-boosting Chicken Soup</a></div>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-9689" src="https://admin.eatburnsleep.com/wp-content/uploads/2021/02/IMG_3315-scaled-1-e1683639874761-300x225.jpg" alt="A plate of immune boosting energy balls" width="300" height="225" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2021/02/IMG_3315-scaled-1-e1683639874761-300x225.jpg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2021/02/IMG_3315-scaled-1-e1683639874761-1024x768.jpg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2021/02/IMG_3315-scaled-1-e1683639874761-768x576.jpg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2021/02/IMG_3315-scaled-1-e1683639874761.jpg 1200w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<div><a href="/recipes/immunity-boosting-energy-balls/">Immune-boosting Energy Balls</a></div>
<p>&nbsp;</p>
<h2><strong>2. Ensure You Get Enough Vitamin D </strong></h2>
<p>90% of vitamin D is absorbed from the sun, which is essential for the immune system. There are safe ways to do this, and of course, there are challenges here, especially with seasonal changes.</p>
<p>If you have poor vitamin D absorption, like with ulcerative colitis, Crohn&#8217;s, and celiac, please follow the personalized advice for inflammatory bowel disease. It is an imperative protocol for good health and to put the conditions into remission, regardless.</p>
<p>If you are a vegan, live where sunlight is limited, or have any other reason that prevents you from getting the right amount of vitamin D, it&#8217;s worth reading through this health education platform, arming yourself with advice from a nutritionist and of course, eating nutrient-rich, gut-healthy foods. The bioavailability of foods is essential to boost your immunity quickly. However, some people need to take supplements.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-76703" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/05/AdobeStock_249301997-300x200.jpeg" alt="Sunshine is good for your immunity." width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/05/AdobeStock_249301997-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/05/AdobeStock_249301997-768x513.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/05/AdobeStock_249301997.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<p>Absorb sunshine as much as possible in cooler months, sit by an open sunny window, or obtain a S.A.D. lamp.</p>
<p>&nbsp;</p>
<h2>3. Keep Inflammation Low</h2>
<p>The most powerful way to protect your body is to reduce chronic inflammation through how you eat, move, and sleep; the foundation of the Eat Burn Sleep lifestyle. Nourish your gut, stay active daily, prioritize restorative rest, and you’ll naturally lower inflammation and boost long-term wellbeing.</p>
<p>&nbsp;</p>
<h2><strong>4. Change Lifestyle Habits</strong></h2>
<p><strong>Change any lifestyle habits that inhibit good health. </strong>An unhealthy lifestyle, which includes eating and drinking unhealthy foods and drinks most of the time, being overweight and underweight, following restrictive diets, lacking proper exercise, being sedentary, lack of fresh air, pollution, toxins, excess alcohol, smoking, drug abuse, poor sleep patterns, and stress weakens immunity defense.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-85134" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-300x185.jpeg" alt="A close up of a slim girl on her weighing scales." width="300" height="185" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-300x185.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-1024x630.jpeg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-768x473.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-1536x946.jpeg 1536w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-97x60.jpeg 97w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788-146x90.jpeg 146w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_403052788.jpeg 1920w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2>5. Reduce Your Weight</h2>
<p>Obesity is a chronic inflammatory condition, and you can reduce your weight by reducing the inflammation in your body. It is the safest, most effective way of reducing weight and boosting your immunity. Fat tissues produce adipocytokines, and these increase inflammation. Impaired T-cells stop the response of the immune system to pathogens. Also, it is worth knowing that with obesity, vitamin D is not readily available when needed because it accumulates in excess fat. This is reversible when you reduce chronic inflammation.</p>
<h2><strong>6. Put Your Autoimmune Disease Into Remission</strong></h2>
<p>Is that possible? Yes. I have two autoimmune diseases, so I created Eat Burn Sleep. Please read the other articles and magazine and newspaper features in the articles section.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-85135" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-300x200.jpeg" alt="Man taking ten minute mental break at the desk for good health." width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-1024x683.jpeg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-1536x1024.jpeg 1536w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-90x60.jpeg 90w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949-135x90.jpeg 135w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_553328949.jpeg 1920w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2><strong>7. Perform Regular De-stressing Techniques</strong></h2>
<p>Stress is so bad for your health, and it can affect gut health, affecting mental and physical health. Excess cortisol that is triggered, along with other hormones when you are stressed, leads to reduced immunity and increased inflammation.</p>
<p>The immune system, central nervous system, and endocrine system interact with each other.<br />
When stressed, your sympathetic nervous system kicks in, shutting down the immune and parasympathetic nervous systems.</p>
<p>Have you heard my <a href="/podcast/" target="_blank" rel="noopener">podcasts</a> with Nick Potter about The Behavioral Immune and with Dr. Tamsin Lewis about Long Covid, Immunity, &amp; Energy Levels?</p>
<p>When life feels like it is crashing around you, pay attention to your gut (70% of immune cells and 60% of feel-good neurotransmitters reside in a healthy gut) and de-stressing techniques.</p>
<p>It is vital to keep chronic inflammation at bay because chronic inflammation promotes anxiety, depression, and other diseases, as well as a weakened immune system.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-85137" src="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-300x200.jpeg" alt="Woman in bed smiling, fast asleep" width="300" height="200" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-300x200.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-1024x683.jpeg 1024w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-768x512.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-1536x1024.jpeg 1536w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-90x60.jpeg 90w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866-135x90.jpeg 135w, https://admin.eatburnsleep.com/wp-content/uploads/2023/10/AdobeStock_137349866.jpeg 1920w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2><strong>8. Get Good Sleep </strong></h2>
<p>Sleep is the foundation for good health! You only have to think about how you crave sleep when you feel ill and have a virus. Nothing can keep you awake. Your body tells you to lie down and heal!</p>
<p>A person who regularly sleeps for a good amount of time will likely have more antibodies than someone with fitful, irregular sleep. This is an excellent way to boost your immunity quickly.</p>
<p>Long-standing shift workers and insomniacs have turned their lives around on the Eat Burn Sleep reprogramming. Reprogramming your sleeping is possible. Check out the <a href="/expert-advices/insomnia-diet/" target="_blank" rel="noopener">Insomnia</a> Expert Advice.</p>
<p>&nbsp;</p>
<h2><strong>9. Stay Social </strong></h2>
<p>It&#8217;s fundamental to our overall health and survival. Our emotional joy!</p>
<p>Studies show that people who socialize tend to live longer than those who are more isolated. Plus, dopamine is released when we mix and exercise.</p>
<p><img loading="lazy" decoding="async" class="alignnone size-medium wp-image-61278" src="https://admin.eatburnsleep.com/wp-content/uploads/2022/08/AdobeStock_315995220-300x183.jpeg" alt="Stay social for good immunity" width="300" height="183" srcset="https://admin.eatburnsleep.com/wp-content/uploads/2022/08/AdobeStock_315995220-300x183.jpeg 300w, https://admin.eatburnsleep.com/wp-content/uploads/2022/08/AdobeStock_315995220-768x467.jpeg 768w, https://admin.eatburnsleep.com/wp-content/uploads/2022/08/AdobeStock_315995220.jpeg 960w" sizes="auto, (max-width: 300px) 100vw, 300px" /></p>
<h2><strong>10. Go For a Walk </strong></h2>
<p><strong>Walk with your family, your friends &#8211; or just yourself &#8211; </strong>and feel the pleasure and reward of the dopamine hit from doing so. You will release stress along the way, boost your immunity quickly and be outside!</p>
<p>Remember that a robust immune system can respond appropriately to the world around it and can defend the body against invaders, pathogens, and viruses!</p>
<h4>I wish for you &#8211; the best immune health there is!</h4>


10 Ways to Boost Your Immunity Quickly

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