The Health Bible

(Instantly Boost Your Immunity System)

Table of Contents
Introduction: What is Your Immune System and Can You Really Boost it? .. 3
What Exactly Is Your Immune System? ....................................................................................3

How Diet Affects the Immune System .............................................................................. 5

Your Diet's Role in Fighting Infection and Sickness .............................................................5

What Foods Should You Eat to Power up Your Immune System? .....................................6

How Exercise Affects the Immune System ...................................................................... 8

How "Smart" Exercise Works to Boost Immunity .................................................................8
What Exercises Are Perfect for Boosting Your Immune System? .....................................9
Discovering Your Target Heart Rate for Immune System Benefits .............................. 10

Do Supplements and Medicines Work to Boost the Immune System? ................ 12

3 Simple Lifestyle Changes to Make for a Healthy Immune System ..................... 14
Conclusion ............................................................................................................................... 16

Introduction: What is Your Immune System

and Can You Really Boost it?
Welcome to the Health Bible. Tiffany here.
In this book I would be sharing with you the different ways you can
easily boost your immunity and get gain more energy in your everyday
activities. Let's get started. =)
Do you seem to catch colds or the flu
easily? Are you resigned to the fact that you
are just "one of those people" that is naturally
prone to infection and illness? Maybe you
regularly plan for getting sick a few times
each year when the seasons change. Guess
what? Your family tree and genetic makeup
deserve only a small amount of influence over
your immune system.
That means it is possible to give your body's
natural level of immunity a boost. You really
can start fighting off unhealthy and dangerous
bacteria, viruses and germs, simply by
making some lifestyle changes. And this is
true whether you are young or old, male or
female, and regardless where you live in the
world.

What Exactly Is Your Immune System?

Before you can have a positive impact on any of your physiological
processes, you have to understand them. By definition
your immune system is a complex network of cells, tissues and
certain organs in your body that protect you from harmful and
unfamiliar invasions of microorganisms out to do you no good.
Just like the antivirus software on your computer identifies and blocks
harmful software, your immune system wards off fungi, viruses,
bacteria and other health vampires.
If you have ever had a cold, or watched a simple scratch become
infected, you may be wondering why your immune system did not

protect you. The answer is, something caused your immune system to
get to the point that it could no longer protect you. As you can
imagine, this can lead to a long list of problems, from merely irritating
to life-threatening.

There is good news, however. Physiologists, doctors and other health

experts have in recent years discovered that you can positively impact
your immune system quickly, and easily. You can do this by simply
changing your diet, and the level of physical fitness you currently
enjoy.
Would you like to know how diet affects your immune system, and
some wonderful food you can start eating today that will make you feel
healthier, while also fighting off infection and illness? That is exactly
the information you discover in our next section.

How Diet Affects the Immune System

As recently as the 1970s and '80s, most scientists believed that your
genetic makeup and other hereditary factors were largely responsible
for your physical makeup. Now we know that is simply not true. The
great news is the way you look and feel, inside and out, depends a
great deal on your diet.
As much as 70% to 80% of your physical well-being and fitness level
is directly impacted by your diet.
This doesn't mean that if you have brown hair you can eat particular
foods and all of a sudden you will become a blonde. But it does mean
that eating more of certain foods has a direct and positive impact on
your immune system. Eat the right things, and you will get sick less
often. That is the bottom line.

Your Diet's Role in Fighting Infection and Sickness

To understand how this gives you so much control over how you feel,
let's look at exactly how your diet affects your immune system.
As discussed earlier, you have a very specific network of tissues,
proteins, organs and cells that make up your infection and illnessfighting defensive network. These all work in harmony. From your skin

to your digestive tract and respiratory system, if any one of these is

weakened, it harms your overall immunity system.
You probably know that certain foods are healthier for you than others.
For instance, if you want stronger, younger looking skin, eat more
berries.
WebMD tells of a study published in the Journal of Agricultural and
Food Chemistry which speaks of the "highest total antioxidant
capacity" of any food, which happens to be contained in blackberries,
strawberries and blueberries.
When you get too much unprotected sun exposure, free radicals
damage your skin cells. This has the potential of causing structural
damage to cell DNA, meaning irreparable and irreversible harm. But
the antioxidants in berries fight free radicals in your body. Since your
skin is your first line of defense in your immune system, this means
that if you start getting more berries in your diet, you get a healthy
boost to your natural defense system.

What Foods Should You Eat to Power up Your Immune

System?
The same is true for other components of your immune system as
well. So exactly what types of foods other than berries should you be
eating more of if you want to feel healthy, wholesome and full of
energy? Let's take a look.
1. Flax seeds, walnuts and salmon Excellent providers of
essential fatty acids that give your immune system a healthy
boost.
2. Yogurt Yogurt contains probiotics, live bacteria that keep your
intestinal tract clear of germs that cause disease.
3. Garlic The allicin in garlic
boosts your immune system's
ability to fight bacteria and
infection.
4. Oysters, lobsters, clams and
crabs Selenium found in
shellfish is great at producing
cytokines, proteins which protect

you against flu viruses.

5. Black and green tea L-theanine is a wonderful amino acid
found in green tea and black tea, and it strengthens your
immune system in several ways.
6. Lean beef Zinc is important for a strong immune system, and
is one of the more common elements missing in today's diet.
Lean beef is very high in zinc.
7. Mushrooms All mushrooms give your white blood cells a
boost. That's great for your immune system, and reishi, shiitake
and maitake 'shrooms deliver the most powerful immunity boost.
8. Kimchee, pickles, sauerkraut and olives All of these
fermented foods deliver "good" bacteria to your gut, powering
your natural defense system against pathogens while also
creating helpful antibodies.
9. Coconut oil The lauric acid in coconuts turns into monolaurin
in your body.. This is the same compound found in mother's
breast milk which begins to strengthen a child's immunity, and
you need it throughout your life as well.
Start adding these immunity-boosting marvels to your diet
immediately, and then take advantage of physical activity to create a
powerful one-two punch that knocks out sickness, disease and
infection.

How Exercise Affects the Immune System

Now you know what foods you need to be eating more of. It is as easy
as adding the foods listed in the last section to your daily and weekly
diet for you to start feeling better. It's a wonderful bonus that many of
those foods are excellent for providing other health advantages like a
strong heart, better brain functioning and an improved respiratory
system.
Speaking of bolstering your heart, brain and respiratory process,
exercise can provide those benefits as well. And you don't have to take
up hours of weekly strength training or run 5 miles every day to
benefit. Actually, over-training and exercising too hard can have a
negative affect on your body's ability to stave off infection and illness.
Of course, you need to know what the right amount of exercise is. We
will get to that in a moment, but let's first take a look at exactly how
exercise affects your immune system.

How "Smart" Exercise Works to Boost Immunity

There is more than a little bit of research extolling the multiple
benefits of exercise. You feel great about yourself, you sleep better,
your brain is more crisp and clear, and you may even find yourself
losing some unwanted weight. It turns out that what goes on inside
your body when you exercise can also crank up your natural defense
system.
As a loose definition, exercise is anything you do that stresses you
physically, and gets your heart rate cranked up.
So helping your best friend move can be viewed as exercise, if it is
moderately intense. When you exercise in any way, cells called
macrophages are produced. These cells are very good at enhancing
your immune system and fighting bacteria.
Exercise also strengthens your heart. This means that more blood is
pumping throughout your body effortlessly. Physical exertion even
makes your lungs stronger, meaning oxygen dispersal to all of your
muscles and organs is extremely efficient. And when your muscles
become stronger, you raise your metabolism and burn fat and calories.
That is also a sign of a healthy immune system.

Consistent exercise can lower your risk of contracting the 2 to

3 upper respiratory infections the average adult has to put up
with every year. And when you enjoy 45 minutes of moderate
to intense exercise 3 to 5 days a week, you experience 25% to
50% less sick time than non-active individuals.
That information is contained in research which Dr. Jim Brown shares
on the health-focused website CorePerformance.com. Dr. Brown has
written more than a dozen books on health and medicine. He also says
that more than 90 minutes of high intensity activity can actually lower
your immune system for as many as 3 days, so take it easy.

What Exercises Are Perfect for Boosting Your Immune

System?
The sweet spot is 30 minutes to
45 minutes of moderately intense
to intense exercise at least 3 days
a week. But make sure you don't
overdo it. You know what physical
shape you are in, so don't attempt
to go from couch potato to
marathon runner overnight. This
could lead to injury, or as
mentioned above, a weakening of
your immune system that causes
infection and sickness.
Unlike diet, there are no specific exercises that you need to
incorporate for an immunity system boost. That's great news! Because
that means you can exercise or workout in the way that is best for
your particular situation. Some people just don't like lifting weights,
but they enjoy a yoga class. Pilates is not for everyone, but body
weight training can be performed by anyone, anywhere, and at any
time.
So just get started exercising, in any way that you like.
One great way to know that you are pushing your heart rate to a
stressed but healthy level for immunity system health is to purchase a
heart rate monitor or fitness band. These types of products help you
monitor exactly how fast your heart is beating.

And when you can keep your heart rate at about 70% to 75% of your
maximum, you are effectively enjoying the overall benefits and
immune system boosting power that exercise has to offer.

Discovering Your Target Heart Rate for Immune System

Benefits
Let's do a little math. 220 minus your age = your maximum heart
rate. (Obviously, this just gives you a range, since everyone is
different. But it is a widely accepted process for figuring your
maximum heart rate, according to doctors and health professionals.)
Now you want to record your pulse just before you leave your bed in
the morning. Do this for a few days and average your results.
Subtract that "resting heart rate" from your maximum. This will
uncover how many "reserve" heartbeats you have for exercise. Then
take 70% to 75% of that number, to figure out the heart rate you
want to target to experience the biggest immune system benefits.
Here is an example.

Suppose you're 40 years old. Subtract that number from 220, and you
get 180. This is the average maximum heart rate for people your age.
Let's say your resting heart rate, that you uncovered by checking your
pulse before you leave bed in the morning, is 80. Do a little
subtraction, and this means your heart rate reserve is 100 beats per
minute (bpm).

Take 70% to 75% of that figure, which results in a range of 70 to 75.

Now add your resting heart rate to those numbers. In this example,
you get 150 to 155. This is the heart rate range you want to target to
do your immune system the most good. This also just happens to be
the perfect range for the most physical fitness benefits in the least
amount of time spent exercising as well.
Don't like all that number-crunching? Many popular fitness monitors,
watches and health wearables will do the calculations for you, and
display on their monitors your real-time heart rate for simple
monitoring.

Do Supplements and Medicines Work to Boost

the Immune System?
When you exercise and eat right, your body quickly returns to its
natural state of immune system health. Following the above
mentioned strategies, making smart dietary, nutritional and fitness
changes in your life, will have a huge positive impact on your immune
system and how healthy you are.
However, in today's "get it right now" society, you may wonder if there
are any safe medicines or supplements which can boost your immune
system. Wouldn't it be great to just pop a pill and have your body
immediately strengthen its ability to fight germs, infection, disease
and illness?
If you're contemplating some type of medicine to supercharge
your immune system, make sure you speak to your doctor first.
Regardless what you see on television, hear on the radio or
encounter on the World Wide Web, you should always consult a
professional before you start taking medicine.

As far as supplements are concerned, there are actually a few healthy

ways to boost your immune system.
Look for micronutrients and vitamins like iron, zinc, selenium, copper
and phenolic acids. You also want to make sure you get plenty of
vitamin A, C, E and B6.

These are a few of the natural ingredients for a healthy immune

system that most adults lack. Vitamin D and vitamin B2 supplements
also supercharge your body's ability to stave off harmful bacteria and
other microscopic bad guys.
Some herbal supplements can also provide help. Many
researchers have found that aloe Vera, echinacea, garlic, ginseng and
probiotics capsules, pills and powders effectively deliver those positive
immune system components.
The safe track to take here is to make sure that you practice the smart
nutrition and fitness practices you learned in the first 2 sections of this
report first. Then talk to your doctor, arrange for an immune system
checkup, and ask about his or her ideas on supplementation.

3 Simple Lifestyle Changes to Make for a

Healthy Immune System
Currently, we just don't know everything that affects your immune
system. We do understand, and science has proven, that positive
changes to your diet and level of fitness and physical movement can
enhance and strengthen your body's immune response to infection and
illness.
But in the early 21st century, no one has yet proven a discernible link
between your lifestyle and your immune system's health.
Researchers are currently attempting to discover how your age
impacts your immunity. Stress, your thoughts about yourself, your
level of anxiety and outlook on life are also thought to influence how
well your body fights off sickness and disease. But right now, a link
cannot be proven.

However, we do know these correlations.

- People who exercise and eat right have healthier bodies and immune
functions, inside and out, than sedentary individuals who move little
and eat lots of processed foods.

- Those same active people that enjoy a healthy diet tend to have
lifestyles that involve more social bonding and spending time with
others than the average person.
- Exercise and a healthy diet cause positive feelings of self-esteem.
- So an indirect link can be seen between the mental, physical and
immune system benefits that a lifestyle of social interaction and high
self-esteem might deliver.
What lifestyle changes are more likely to lead toward a healthy
immune system? Since the definition of the word lifestyle is "the way
in which a person or group of people lives", make the following 3
simple lifestyle changes to boost your immune health.
1 Begin eating right. Less refined sugar and more fruits. Less
white flour and more whole grains. Less salt, processed and fast foods,
and more vegetables.
2 Get up, and get moving. Start walking, exercising or lifting
weights. Take a Pilates or yoga class on a regular basis. Bicycle, begin
a body weight training routine, or take up hiking.
3 Even if you have to make a conscious effort, start hanging out
with people that enjoy a healthy diet and exercise regularly.
Influence, both positive and negative, is a societal guarantee for
humans. Use that to your advantage.
Fill your life with proper diet and regular exercise. Sit less and move
more. Read about the benefits of eating whole foods and a
predominantly plant-based diet. Socialize more, with people who are
also devoted to learning more about how their body works and what
influences positively affect their health.
These types of simple lifestyle changes positively affect your heart
health, circulatory and respiratory systems, and your longevity. And
there is also a link between these actions and attitudes and a healthy
immune system.

Conclusion
In this short report, you have discovered the following:

Not all lifestyle changes can be directly linked to an improved

immune system, but there appear to be what scientists call a
"likable relation" to some, such as active socialization.

Exercising moderately to intensely 30 to 45 minutes a day, 3 to

5 days a week, will positively influence how your body responds
to attacks of infection, illness and disease.

A diet high in certain fresh fruits and vegetables and low in

processed foods and refined sugar can likewise positively affect
your immune system.

Some herbal and vitamin-based supplements can give your

immune system a healthy boost.

Your doctor should be consulted before prescription medicine is

considered as an alternative for a better response to illness and
infection.

Consider this
Doctors believe that 70% to 80% of all human disease begins in your
digestive tract.
A diet high in whole foods, plants and vegetables leads to a healthy
digestive system.
This means that cutting back on processed foods like refined sugar,
salt and white flour, fried foods and fast foods positively affects how
healthy your body is.
Exercise releases feel-good chemicals in your brain. This is why, after
even a short period of physical exertion, you feel great. Your body is
rewarding positive activity. And of course, as we have just seen, your
immune system gets a boost from smart diet and consistent exercise.
The lesson? Eat smart and exercise often. You feel better, and you
automatically begin heading towards your natural, healthy weight.
Your internal systems begin functioning as nature intended, and this
means external sources like bacteria and disease are less likely to
affect you.

Follow the advice given above and you will feel, and look, healthier
and stronger. Your immune system will be better armed to fight off
infection and illness, and the result will be a happier and more
wholesome you.
To great health,

P/S. There's a special video that I would like you to watch.

Click here to watch it
http://www.pursuinghappyness.com/healthb/bookspecial.php