How to Holistically Boost Your Immunity & Vitality and Reduce Inflammation in the Body [Episode #888]

This week’s topic: How to holistically boost your immunity & Vitality and reduce inflammation in the body.

Namaste loves and welcome back to our Thursday Q &A show where our topic today is how to holistically boost your immunity and vitality and reduce inflammation in the body. And these topics are so important for overall well -being. We have talked about on previous shows when there is inflammation in the body, there tends to be inflammation in the mind. We feel stressed. We feel unsettled. We feel ungrounded. We feel unhappy.

And I love to talk about vitality. This is one of my favorite words because to me, vitality is our life force. It’s our essence. It’s our creativity. It’s our ability to really create in our lives and to create the lives that we want and to just have that amazing ability to be present in our lives and enjoy our lives. So it’s more than energy its……

Topics Covered

In this conversation, Kimberly discusses the topic of how to holistically boost immunity and vitality and reduce inflammation in the body. Kimberly highlights the importance of vitality and a holistic approach to well-being. She discusses the impact of lifestyle on immunity, the benefits of certain dietary patterns, the role of stress management, and the importance of exercise. The conversation provides practical tips and highlights the connection between nutrition, stress, and inflammation.

00:00 Introduction to Holistic Boosting of Immunity and Vitality
06:01 The Power of Dietary Patterns in Reducing Inflammation
10:19 Stress Management for Improved Immunity
14:11 The Role of Exercise in Enhancing Immunity
15:09 The Interplay Between Nutrition, Stress, and Inflammation

15:27 Sleep and Circadian Rhythms
19:22 Reducing Artificial Lights at Night
23:25 Connection and Social Relationships
25:20 A Holistic Approach to Boosting Vitality and Reducing Inflammation

EPISODE SPONSORS

HATCH RESTORE:

Right now, Hatch is offering my listeners $20 off your purchase of the Hatch Restore and free shipping at hatch.co/FEELGOOD

USE LINK: . hatch.co/FEELGOOD to get $20 off and free shipping!

GREENS POWDER :

Try Solluna’s New Flagship Product The Glowing Greens Powder to deeply nourish your vitality, beauty, and health!

USE LINK: The Glowing Greens Powder and enter code

STUDIES AND LINK ON TOPIC

A study published in Frontiers in Immunology (2022) found that dietary factors play a significant role in modulating immune function and inflammation, with certain nutrients and dietary patterns having anti-inflammatory effects.

Research published in the Journal of the American College of Cardiology (2017) suggests that a Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats, can reduce inflammation and improve cardiovascular health.

A meta-analysis published in JAMA Internal Medicine (2014) found that mindfulness meditation interventions were associated with reduced symptoms of anxiety, depression, and pain, as well as improvements in overall well-being and quality of life.

Research published in Brain, Behavior, and Immunity (2017) suggests that mindfulness-based stress reduction (MBSR) programs can lead to reductions in markers of inflammation and improvements in immune function.

A systematic review and meta-analysis published in Sports Medicine (2021) concluded that regular exercise is associated with reductions in markers of inflammation and improvements in immune function.

Research published in Journal of Molecular Disease 2020) found that both acute and chronic exercise can have anti-inflammatory effects and may help protect against chronic diseases associated with inflammation.

A study published in The Journal of Immunology Research (2015) highlighted the bidirectional relationship between sleep and the immune system, with sleep disturbances being associated with increased inflammation and susceptibility to infection.

Research published in The International Journal of Molecular Science (2022) suggests that disruptions to circadian rhythms, such as shift work or irregular sleep patterns, can negatively impact immune function and increase inflammation.

A meta-analysis published in PLOS Medicine (2010) found that social relationships and social support were associated with reduced mortality risk, with stronger social ties being linked to better immune function and lower levels of inflammation.

Research published in the journal of Behavioral Endocrinology (2022) suggests that social isolation and loneliness are associated with dysregulation of the immune system and increased inflammation.

Powered and Distributed by: PodcastOne

Transcript:
Note: The following is the output of transcribing from an audio recording. Although the transcription is largely accurate, in some cases it is incomplete or inaccurate. This is due to inaudible passages or transcription errors. It is posted as an aid, but should not be treated as an authoritative record.

Kimberly Snyder (00:00.75)
Namaste loves and welcome back to our Thursday Q &A show where our topic today is how to holistically boost your immunity and vitality and reduce inflammation in the body. And these topics are so important for overall well -being. We have talked about on previous shows when there is inflammation in the body, there tends to be inflammation in the mind. We feel stressed. We feel unsettled. We feel ungrounded. We feel unhappy.

And there’s ways that we can do that through our lifestyle, which I’m so excited to talk about today. One of the reasons I created the Four Cornerstone lifestyle is because I could see how important it was to talk about how it’s really not just about food or fitness or one thing that’s going to get us there, but it’s really seeing how we can support ourselves as whole beings. And immunity is really important, even though we are in spring coming into summer. This is a time where I’ve noticed a lot of

stomach bugs going around. I’ve noticed a lot of viruses, colds. There’s transition times where our lymphatic system isn’t able to adequately release and our body tends to hold on to toxins a little bit more between seasons. I noticed that my personal long -term constipation tends to flare up in these transition times, including lately. So I’ve been having more detoxing than usual. So,

These are important moments in time and it’s really good and really important, as I mentioned, to take a wider approach, this holistic approach. I am also going to remind you that we are here on video on our YouTube channel. You can check that out as well. And everything that we talk about today, our show notes, other podcasts I think you would enjoy, guided meditations and so on, it’s going to be on our website, mysaluna .com.

Kimberly Snyder (02:20.238)
where I highly encourage you to join our newsletter, our mailing list, if you haven’t yet already, to stay on top of our news. Breaking news as well, we have just launched our Glowing Greens powder, which has been in the works for over two years. This is an amazing vitality enhancing product, which you can have in your glowing green smoothie or on its own, just in water. It is a mix of seven key plants that work synergistically. And I cannot wait to share more with you, more about it with you.

but you can check out all the information on our website. Very exciting, the GGP, glowing greens powder. All right, all that being said, let’s get right into our show today. And our question comes from Inga who lives in Germany. Hi Inga, sending you much love overseas. I love Germany. I have been there many times, although it has been a while since I’ve been to Europe, certainly way before COVID. I think, I don’t even think I’ve been there since I’ve had kids.

We tend to go the other way. We tend to go to cross the ocean to Hawaii. We’ve been to Asia several times. Anyways, sending you much love. Thank you for being in our community. And you write, I would love some advice on how I can naturally boost my immunity and energy. I always seem to get worn down and catch colds easily. Thanks, Kimberly XL. Sending you a big kiss and hug as well, Inga. I really appreciate you bringing this forward because sometimes,

We only think about getting worn down or immunity in the winter. And really when we tend to catch colds easily, when we seem to be that person that’s always catching what’s going around, it means that there is more resilience to build up in the body. It means that there’s more that we can do to nurture ourselves and to nurture our wellbeing. And so when we’re thinking about colds, when we’re thinking about bugs, I can’t help but mention that my son actually got a stomach bug.

And I don’t know, we don’t know how kids pick these things up. It could be from other kids at school. It could be something he ate. We’re not sure. But my first instinct as a mother is to give my son lots of soup. And my kids, and I think a lot of kids don’t necessarily love tea. So I don’t love to, he doesn’t love to have lemon tea.

Kimberly Snyder (04:40.686)
but I make a version of Kitchari or the Everyday Awesome Soup that’s in the Perfectly Imperfect book and I add ginger because of that warming effect and I also squeeze on lemon. Now my kids happen to love sour, they love lemon, they grew up with it, but that is a way that we’ve been able to get a lot of vitamin C rich foods in for kids, for our kids when they’re going through something like that. So I just wanna mention that as I’m shooting this podcast right now,

I’ve literally just made a bowl of soup for my son. He’s sitting in the kitchen with Papa and they’re having that together, the ginger, the lemons in there. And he was so excited when he, I picked him up a little bit early from school and he came home and that was there. So there’s a comforting aspect to food, to soup, to nurture ourselves, to take time to prepare these types of meals, to allow space for ourselves to receive this nurturing.

is very important in our fast -paced world where we tend to just rush and want to put band -aids on everything. Something like soup is really, really powerful. And a study published in Frontiers and Immunology found that dietary patterns and factors play a significant role in modulating immune function and inflammation. So we know that what we eat is really important. Sometimes it’s nice to see the research that shows that yes,

What we eat does have an impact on our immunity. It does keep us more resilient. It does make us strong. It keeps us, it keeps inflammation at bay and inflammation is the precursor to all illness and pretty much all disease. So it’s just really important to pay attention to what we’re eating and to have this excitement and this awe around it. Now I’ve talked about this a lot. I don’t cook fancy food on a daily basis. I don’t want to spend a lot of time on very

step heavy recipes, but at the same time, it’s actually pretty easy to make soup, to bake some veggies, to make stir fries, to make salads, things that you can put together easily, especially if you have a pressure cooker and you can make beans or lentils. We love organic tofu in our house. I’ll be frying that up while I’m baking sweet potatoes or broccoli, right? It’s simple, but it’s so nurturing that it’s really worth it and it feels really good.

Kimberly Snyder (07:01.198)
Research published in the Journal of the American College of Cardiology found that the Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats can reduce inflammation and improve cardiovascular health. Now, I’ve talked about the Mediterranean diet specifically with Dan Buettner, who’s been on here, who discovered the blue zones. And he spoke to, I believe it’s Dr. Ansel, who discovered the Mediterranean diet, started studying it.

And what he was saying was sometimes we pick out these different parts like the olive oil or the fish, but he said there’s more to it than that. There is this very high propensity of fiber in the diet. There’s colorful, rich veggies. There’s a freshness to it. There’s an unhurried pace in which they eat their meals. So this lifestyle of, like I said, wonder, respective food is a really big part of this. And…

I really just want to stress that I think this is accessible because I’m a very, very busy person and yet I’m able to eat this way. You know, making my son’s lunch in the morning, I still make the glowing green smoothie in that time, having hot water with lemon. You know, when you get into a pattern, it just gets easier and easier over time. For me, I’ve been using a lot of frozen mangoes just to save that time. It also has got great vitamin C. So,

Sometimes we have to also listen to our intuition and see what sorts of veggies and colors that we’re naturally drawn to because a lot of these amazing plants have really high nutrients. I’ll also mention that a star ingredient in our Glow -In -Greens powder is amalaki, which is incredibly high in vitamin C. It’s a sour fruit that grows in India and other parts of the world. And it’s called the fountain of youth herb. And it’s so powerful and rejuvenative.

One of my Ayurvedic textbooks also says that it helps with conception, right? Because there’s just so much rejuvenative qualities coming through in the rebuilding and down to the cellular tissue. So these patterns we can establish, making your glowing green smoothie every day. And now that we have it available for you, taking a scoop of that amazing glowing greens powder, as I did this morning and will do every day, adding it to your glowing green smoothie. These are…

Kimberly Snyder (09:22.798)
the ways in which we can continue to build the body’s strength and resilience. And when we talk about healthy aging here, it’s not that we’re anti -aging or we don’t want to age, but we can maintain health in our organs and yes, beautiful skin for far longer than I think the average person usually does. This is not the norm when you see how wrinkled and stressed out and inflamed a lot of people are.

quite young, even in their 20s and their 30s and their 40s, right? So when we are establishing these powerful patterns and we stick to them day in and day out, we don’t have to be perfect, but these patterns are what helps to keep us really, really resilient and to help reduce that inflammation. So let’s talk about stress management for a moment, because when stress hits, it means that there is a level of…

disconnection happening in the body in the way that the body’s working together. You can see this in the heart, the brain, the nervous system. This is something I’ll be talking about a lot in my next adult book coming out in the fall. Also in the children’s book, Chilla Gorilla and Lanky Lemur Journey to the Heart, which is pre -selling right now. When we are stressed, we go into these patterns. Our speech gets faster, our heart rate speeds up. Everything becomes more inefficient in the body.

and our systems break down and so digestion breaks down and circulation gets lower. And so of course our immunity is going to drop. There is a chart that I have gotten permission to share from a study in the next adult book. And it shows that when we are stressed out and we tend to get into frustration or anger or these big chaotic emotions, even for five minutes, it impairs our immunity for six hours as measured by IGA and important.

biomarker for immunity. So these are major ways in which we can either strengthen the body or debilitate the body. So it’s really important that we, and here’s a study published in JAMA Internal Medicine from 2014, found that with meditation interventions, there was reduced symptoms of anxiety, depression, and overall wellbeing and quality of life. Research published in Brain Behavior and Immunity in 2017.

Kimberly Snyder (11:48.334)
find that mindfulness -based stress reduction helped to reduce inflammation and improved immunity. So again, everything works together. That’s why we talk about the cornerstones. That’s why the spiritual growth connecting to meditation, to the heart, to who you are truly underneath these ego -based identifications keep us on the hamster wheel, just pushing and pushing and not enough and going and going instead of…

taking the time to really be conscious and awake in the middle of a busy day, in the middle of life and just say, life is right here, right now. And to be aware and to breathe and to have these really powerful tools for creating that higher level of presence, consciousness and heart coherence. So this is an exciting time where we’re launching a lot of things. That’s why I’m talking about things I’m so excited.

The Chilla Gorilla book teaches evidence -based tools around the heart aligned meditation. There’s tracks that come along with it. So you can really learn these techniques and you can teach them to your children. You can do it together as a family. And what the evidence found in our research study around our meditation was that coherence, heart -brain communication increased 29 % in four weeks. What does that mean? Calmer thoughts, more resilience against stress. So stress affects kids today. It affects…

teenagers, it affects all of us adults, right? The less stressed we become, which means not just managing the stress after you’ve gone into the stress response in the first place, but rather working to calm yourself so you don’t go into the stress response in the first place, is really powerful ways to keep your resilience up. And so lots of tools to share with you, as I mentioned.

check out the Chilla Tracks, check it all out on our show notes, mysaluna .com slash Chilla Gorilla Book as well, especially if you are a parent. Exercise is a really important part of this, right? Not just what we’re eating, but how we are working the body. The sweat removes toxins, the circulation just moves things through. Moving helps to move the lymphatic system, which is a really important aspect of moving toxins through the body. Because unlike the cardiovascular system, our…

Kimberly Snyder (14:11.79)
Lymphatic system needs deep breathing, it needs movement in order to function correctly. And a systematic review and meta -analysis published in Sports Medicine in 2021 found that regular exercise is associated with reductions in markers of inflammation and improvements in immunity. Research published in the Journal of Molecular Disease from 2020 found that both acute and chronic exercise can have anti -inflammatory effects and help prevent

Protect against chronic diseases associated with inflammation. Well, now pretty much all disease has some component of inflammation going on, right? So it’s really, really important that we are exercising regularly. And this is something that I have spoken about with Dan Buettner when he’s studying these really healthy populations is that…

moving is different than just sitting all day and then going to the gym once a day or a couple times a week, right? So we need to make sure that we are regularly working out, that we are regularly moving our bodies.

Kimberly Snyder (00:00.91)
So the next important lifestyle point that I want to cover is sleep and circadian rhythms. And there’s even more and more research coming out around how important it is to not only have deep sleep, but to establish regular patterns. We’re going to bed around the same time, waking up around the same time. And also I was speaking to Dr. Casey Means recently around the importance of mitochondrial health and our cellular powerhouses.

being able to function at optimal levels means reducing artificial lights at night. So if you have dimmers, great. If you don’t, I highly encourage that you install them in your home. We did when we moved in here. So it’s not just these on or off really bright lights everywhere. You can start to dim and calm the energy literally figuratively in your body, in your space, in your environment.

And this is something that has been studied, as I mentioned many times, and it’s increasing to this research is just out there so much. That’s why there’s blue light blocking glasses, which I highly recommend as well to block some of that really invasive and stimulating blue light. If you happen to be on your phone or screens or walking around with lights on, which is pretty much all of us.

And a study published in the Journal of Immunology Research from 2015 highlights that the bidirectional relationship is the bidirectional relationship between sleep and the immune system, meaning that disturbances in sleep are associated with increased inflammation and susceptibility to infection. So we know this from experience, right? If you have been traveling a lot, if you’re worn down, if your system, your patterns are off, you’ve been…

out late, you have a lot of events. We tend to get sick. We tend to get the colds during those periods. So we can, of course, prevent times of high workload, lots of travel. I know that for myself. There are many periods. I’m in a period right now, which just feels like one day after the next. It’s super full. We’re going through this Glow -In -Greens powder launch. We’re relaunching our Saluna website.

Kimberly Snyder (02:19.278)
Jilla Gorilla book is launching and there really isn’t a moment for me to really feel like I’m off. And then I look ahead to, you know, after this book launch, I’m going right into the next one in the fall for the Hidden Power of the Five Hearts. And yet, you know, when you kind of, when you’re in those day to day moments, you can feel overwhelmed. So what really helps me is getting super, super present.

Before I was doing this podcast, I was sitting on the porch with my younger son and enjoying some sunlight. And so those moments where I can be down, where I can reset, where I can go into sunlight in the daytime, which is helpful to sleep in the evening, I tried to really be present with the sensations of the wind on my face or the sun on my body. Instead of getting caught up in the thoughts of, my gosh, I’m gonna be so busy for so long, there’s so much going on, I can’t handle this.

It’s the thoughts that keeps us in overwhelm. It’s the thoughts that keeps our system jacked up and in those stress responses. So it’s really important when we are able to relax, to take a bath, or to go on a walk with a friend, or to call a loved one, to really be in those moments. Because presence and heightened level of consciousness is what’s going to keep our health levels high and also our immunity and our vitality. So another research.

study that was published in the International Journal of Molecular Science from 2022 suggests that disruptions to circadian rhythms or irregular sleep patterns can negatively impact immune function and increase inflammation. So once again, we’re emphasizing here this idea of patterns, regularity. This is so important to synergize in your system. We’ve talked about this with Dr. Suhas and Dr. Vaidya Jay, two Ayurvedic physicians that I…

Respect highly and then are you beta is very big into our daily rhythms eating your meals at the same time going to bed at a Similar time waking up at a similar time now according to our you beta different body types Such as kafa like to sleep in a little bit more Vata body types, which is what I predominate in which is air and space tend to be very light sleepers Which is why I need to have white noise. I love that hatch Dot co, you know, which can get a hatch co

Kimberly Snyder (04:40.654)
I heard me read some ads for it before. I love that device. I love air filters. When I’m traveling, I put on white noise apps on my phone. So for me, having a consistent environment, colder, dark white noise helps me sleep. It’s important for you to know what will help to support those regular routines and rhythms. It’s also the evening routine. I speak so much about having the blue light blocking glasses on.

taking a warm shower in the evening, drinking a warm elixir. All of these are really beneficial in terms of building more and more sleep, wonderful sleep habits and keeping it consistent over time.

So the other important part about this, we’re talking about holistically really boosting your vitality and reducing inflammation is it’s really important that we feel connected to others, community, loved ones, connection. A meta analysis published in PLOS Medicine from 2010 found that social relationships and social support were associated with reduced mortality risk, lower levels of inflammation and higher immunity. So.

It just goes to show it’s not just what we’re eating and how much we’re exercising, but having this real deep sense of connection. Now I will say this starts with connection to self, connection to the heart. There was some research out there that I read recently about how many children feel fearful and they don’t feel secure a lot of the time. If we don’t feel connected to ourselves, then it’s harder to connect to peers, to friends. When we connect to ourselves, once again, through heart coherence, connecting to the heart,

We feel this sense of an anchoredness inside of us that is resilient and doesn’t get taken away. So this means we feel more safety, we feel more secure. It feels really good to be connected to self. And then these social circles and really important relationships continue to strengthen and continue to be more fulfilling. So let’s sum up some of these points. And again, this is so important that we take this holistic approach so that we get the very best results when we’re looking through this.

Kimberly Snyder (06:51.374)
Lens, this framework of the four cornerstones, food, body, emotional wellbeing, and spiritual growth. We want to look at the totality. How do we raise our immunity? How do we reduce inflammation, keep our bodies healthy, keep diseases at bay, keep our energy up, and that amazing life force vitality. Number one, a nutrient dense diet, lots of colorful, whole, unprocessed foods and veggies, regardless of your particular dietary ethos and how you specifically eat.

across the board, whether you’re plant -based, keto, paleo, all these different diets, all say essentially the same thing, which is whole unprocessed foods. And I’m a big proponent of colorful veggies and fruit, lots of fiber, only plant foods have fiber, and getting lots of greens in, which are super concentrated. They are powerful.

drink your glowing green smoothie, and please check out our glowing greens powder, which has the Amalaki, spirulina, chlorella, ashitaba, which is a super spinach, moringa, cordyceps, mushrooms, and also close to the earth, and also monk fruit. So the combination of these elementally balanced plants in this amazing formula, there’s only seven, so you’re getting efficacious amounts, is going to be amazing for really nurturing your wellbeing.

and creating balance and having anti -inflammatory benefits. So we want to consume these really powerful plants regularly. And also make sure to hydrate, make sure that you are not eating when you’re doing other things, so you’re not chewing as well, you’re not mindful of the amounts. Make sure to manage your stress. That means taking those tools, meditation.

heart coherence, the ones that we mentioned in our Heart Aligned Meditation Tracks for kids, and I’ll be putting up adult ones, taking time to leave more space for your commute, to not pack so much in a day. I’ll be speaking more and more about stress management in more specific ways. And we also have our amazing Heart -Based Living Guide, which you can get, this ebook, which you will get right now until May 28th. If you upload your receipt for Chilla before then, you will get all these amazing

Kimberly Snyder (09:05.934)
pre -order offerings, including that e -book, which talks about stress management, talks about training, and not just tracking, but training your HRV rhythms and getting your whole body to be more in sync. Quality sleep, prioritize rhythms and patterns, and blue -light blackened glasses and evening routines, making sure that you are regularly exercising and taking care of your body to move and not just sit all day, but playing with your kids, going on walks, walking after meals.

being more active in general, also making sure to have regular connection with community and to foster those really important relationships. We can work ourselves into the ground. We can leave no space for self -care and relationships and we won’t enjoy our lives. Or we can take our percentage of our time and make sure instead of just jamming another work call or squeezing every moment to take time to call a loved one, connect with your spouse.

be really present when you’re playing with your kids. And all of these are like medicine in your body. All of this is part of our anti -inflammatory vitality building practices. It’s not just what you’re literally consuming, but the ways in which you are, where you’re focusing your energy and your attention on a day -to -day basis. So I hope this gives you great motivation and also a feeling of empowerment because all of these pretty much…

at least different elements of them are accessible to you. You can just take some small steps in each direction, trying to go to bed 15 minutes earlier or giving yourself a moment to journal or meditate before bed to calm yourself, investing in a pair of blue light blocking glasses. I think you can get them for like 20 bucks online and also making sure to bump up the nutrient dense veggies, the sprouts.

So on, we have lots of recipes for you over at mysalina .com. Taking time to walk more, just take some steps in that direction and notice how much more energized and amazing you feel and you will be getting less colds. You’ll notice that naturally your immunity will be higher. So remember that all these show notes and lots of other resources for you are over at our website, mysalina .com.

Kimberly Snyder (11:26.062)
We will be back here Monday, as always, for our next interview show. We have some amazing interviews coming up for you the next few weeks. So be sure to subscribe to our podcast if you haven’t yet already. That way you don’t have to check in. You just get regular notifications. You can always be there. Be here together as a community. And if you benefit from our show in any way, please share our show with loved ones, with anyone that you think would benefit, coworkers, friends.

Please pass the show along because it is our sincere intention to spread health, wellness, and vitality to hearts everywhere. Thank you so much. Sending you so much love and see you back here soon.

How to Holistically Boost Your Immunity & Vitality and Reduce Inflammation in the Body [Episode #888]

0 Comments

Submit a Comment Cancel reply

Sign Up To Get Weekly Tips, Videos, and Recipes and 10% Off Your First Order!

About Solluna

Shop

Customer Service

Resources

Follow us

How to Holistically Boost Your Immunity & Vitality and Reduce Inflammation in the Body [Episode #888]

SOLLUNA PRODUCTS LINKS

KIMBERLY’S BOOKS

Other Podcasts you may enjoy! Click on the title to play.

0 Comments

Submit a Comment Cancel reply

Order Now!