Want to up-level your baths for relaxation?  Want to give your kids detox baths that are fun?  You can customize this basic essential oil bath bombs recipe to achieve the desired effect.  Use these natural DIY bath bombs at home or as gifts for friends who appreciate natural living!

Sure, you could pick up some bath bombs at the drug store. But it’s hard to find natural ingredients which are necessary if you’re wanting them to be health-promoting.

The price of store-bought bath bombs can really increase your grocery bill too. Trust me, I know, since my son always begs for them when we go to Whole Foods!

DIY bath bombs are a much better option since you can control all of that and also customize the desired therapeutic effect with high quality essential oils. Read on to learn how to make them, or see how my son and I do it in the video below.

You may also want to incorporate acupressure into your bath routine for yourself or your child! Pick up my Stress Relieving Acupressure Guide for FREE by clicking the button below.

Essential Oil Bath Bomb Tutorial

First, you’ll need to get all your supplies and ingredients ready. This can get pretty messy, so also make sure you have a clear space free of clutter.

Next, measure out the dry ingredients in a medium bowl. Whisk well to break up any lumps.

Mix liquids together. You’ll need to be very precise with the amount of water since it can activate the citric acid and affect the way the bombs keep their shape! (Since making the video, I’ve learned that rubbing alcohol is a better option since it won’t activate the citric acid. It may also help the bombs dry quicker.)

Let me know if you’d like suggestions of which essential oil combinations to use for your bath bomb recipe!

You’ll add the wet ingredients to the dry slowly as you continuously stir, until the mixture resembles wet sand. Then pack gently into each side of the bomb molds with some of the mixture bulging outward. Press together and leave in the mold for one minute.

Tap the mold on every side and gently twist to release the bath bomb. Let the bombs sit out (I put them on parchment paper) for 24 hours to dry. Or you can speed up the process by putting them in a dehydrator.

Simply drop them gently into the tub when you’re ready to use them! My bombs didn’t have a lot of fizz, but I loved how they disbursed the oils in the tub. This is a very moisturizing mixture that left my skin feeling super soft!

I would love to hear how the recipe worked out for you. Please leave a comment below with any questions! Enjoy…Essential Oil Bath Bomb DIY Recipe:

Print

Essential Oil Bath Bombs

Want to uplevel your baths for relaxation?  Want to give your kids detox baths that are fun?  Following this basic bath bomb recipe, you can then customize do it yourself bath bombs with essential oils to achieve the desired effect. 

Keyword: DIY bath bombs, essential oil bath bombs

Yield: 5 bath bombs

Author: Brandy Falcon

Materials

• 1 cup Baking soda
• ½ cup Citric acid
• ½ cup Cornstarch or arrowroot, tapioca, other starch
• ½ cup Epsom salt
• 2 ¼ teaspoon Water or substitute with rubbing alcohol to dry bombs quicker and remove risk of activating the acid
• 2 ½ Tablespoon Almond oil
• 10-20 drops Therapeutic-grade essential oils I recommend dōTERRA
• Natural Food Coloring

Instructions

• Whisk dry ingredients together in a medium size bowl.
• Combine the wet ingredients in a small bowl.
• Slowly pour the liquids into the dry ingredients while stirring continuously so the citric acid isn't activated.
• Pack lightly into each half of a bath bom with them slightly overflowing. Press together and let sit in mold for 1 minute.
• Gently tap around mold, then twist to relase the bath bomb. Let sit for 24 hours to dry completely before using in the bathtub.

Notes

The amount of bath bombs made with this recipe depends on the size of your mold.

Try this guided meditation for stress relief whenever you’re feeling overwhelmed with stress, anxiety, and the demands in your life. Stress arises when we’re feeling disconnected from ourselves. Relief always comes from reconnecting to your body, heart, and mind. The best way to release tension and overwhelm is through meditation.

Anyone can do this meditation, even beginners! All it takes is a willingness to dive deep into the practice so you can fully access your healing capacity. That’s all that’s required to learn how to meditate for stress relief. However, it is helpful to prepare with this breathing practice first to help remove distractions and focus the mind on the body and your intention.

You may also want to download my FREE Stress Relieving Acupressure Guide below, which will help release physical tension and promote better sleep. You’ll love it! Click below to get it.

Guided Meditation for Stress Relief and Security

How to Meditate for Stress Relief

Consciously Relax Into the Present Moment

Come into a comfortable seated position. This can be any version of a cross-legged pose, sitting in Vajrasana on the feet or in Virasana in between them. Of course you can also sit in a chair, just make sure your feet are firmly on the ground.

Close your eyes and align your spine evenly over your seat. Feel that the center of the chest is right over the center of the hips. Feel that the center of the head is right over the center of the chest.

Take several slow, deep, even breaths. With the first few breaths, exhale out through the mouth with a sigh to consciously release any stress and tension. Feel this release in the body, the heart, and the mind. Let go of anything that is feeling heavy. Tension in the body dissolves as you scan the body from the head down. You’re also letting go of any demands and obligations that are weighing on the mind and heart.

Turn your mind inward, watching the smooth flow of each breath. Feel the ease and spaciousness in every level of your being in the present moment.

Stress Relief by Creating a Safe Energetic Boundary

Create an imaginary boundary a few feet around you. Use materials that would feel or look inviting (eg. silk, warm wool, vibrant colored light, or even sound waves). This boundary is containing your energy so you’re not engaging too much with anything on the outside. It’s also protecting you from outside influences.

Fill your energetic space/tent/cocoon with anything you love that is beautiful and creates happiness (eg. animals, plants, art, crystals, etc.). Leave people out of your space since even your most loving friends and family can sometimes cause distress. Continue filling your space around you, with your creative mind, until you feel a change inside. You should actually feel more safe, secure, happy, and loved.

As you tap into these feelings, imagine that you’re absorbing this love and comfort into every cell of your body. It penetrates into the skin and all the organs. If you used light and sound for your energetic cocoon, you can imagine them penetrating inside too. Feel that you’re less solid, less rigid with stress as you release tension. You’re becoming more fluid and spacious.

With your awareness and these positive feelings that this healing space is creating, you’re releasing whatever is making you feel bound and overwhelmed in your body.

Search for a shift in your emotional tone as you feel emotions venting. Hopefully you’ll be feeling more neutral and less identified with any unsettling emotions that were previously there.

In your mind, see that you’re fully living in this freed up body, in this safe, comfortable space. You created this space and can create it at any time!

Stay Free of Tension and Overwhelm with Mindful Awareness

You can choose to leave this self-made cocoon around yourself with a balance of inner and outer awareness. You’ll be able to distinguish much easier now, what is happening in you and around you. And you’ll be able to make clear energetic boundaries so you’re more conscious of what to bring in and engage with from the outside world.

If you’re choosing to let this boundary dissolve, remember that you can return to it anytime throughout the day.

Let your senses start to widen, becoming more aware of what you’re hearing, feeling, tasting, and smelling. Finally, let your eyes open. Before you leave this space, perhaps you can make an intention to remain mindful of your inner landscape as you move through the rest of your day.

With this guided meditation for stress relief, I hope you can now see that you have some control over how stress affects you. And hopefully you’re feeling more at ease, filled with love, and ready to move on with your day without it feeling overwhelming. Please let me know how it worked out for you, in the comments!

Namasté

Having a nourishing morning routine is a great first step to developing healthy habits.  In this post and video, I’ll be teaching you all about oil pulling, an Ayurvedic practice that is known for improving your oral health.  But it has even broader benefits for whole body health, if you do it regularly. Learn about the benefits of oil pulling and how to do it here!

All this month I’ve been sharing my morning rituals with you, including a helpful meditative yoga practice and a pranayama breathing technique.  Oil pulling is another useful practice you can add to the morning that is easy to do and only takes 10-20 minutes (and can be done while you’re multitasking with something else!).  Seriously, there is nothing to lose and only health to gain, so I hope you’ll give it a try!

If you’d like to sandwich your day with self-care, consider downloading my FREE Self-Acupuncture guide too. These 6 acupressure points will help you manage your stress and relieve any tension in the body in just 10 minutes. It’s fabulous to do before bed! Get it here:

What are the Benefits of Oil Pulling?

Oil pulling is a panchakarma, one of the Ayurvedic cleansing techniques that is quite popular here in the U.S. because of its oral health benefits.

People have found that swishing their mouths with sesame and/or coconut oil reduces gum inflammation, bad breath, and helps to whiten teeth.  This is because the oils help to manage the populations of plaque-forming bacteria in the mouth.  

There’s even broader benefits than just supporting healthier tissue in the mouth. Streptococcus mutans, the main bacteria that causes problems in the mouth, can also cause plaque in the arteries, heart, lungs, brain, and can affect blood sugar metabolism. These problems start in the mouth with S. mutans getting into the bloodstream as the gums bleed from infection.  So when you’re oil pulling, you’re preventing the spread of this bacteria through the body.

Oil pulling is also a better choice at cleaning the mouth than using conventional mouthwash. Most mouthwashes contain alcohol which kills ALL bacteria in the mouth, even the good bacteria. We need beneficial bacteria to protect our gut lining! These bacteria help form a solid defense against other microorganisms and are the major part of our immune system.

Coconut oil, sesame oil, as well as several essential oils, have a chelating effect in the body.  They bind to and pull out fat-soluble toxins like heavy metals & pesticides that accumulate in our body. Therefore, oil pulling can be an important detoxifying protocol that we could all find very useful since our environment is becoming increasingly toxic.

How to Oil Pull with Coconut, Sesame, and Essential Oils

Let’s teach you how to oil pull! 

You’ll need:

• 1 T Coconut or sesame seed oil (1/2 T of each if combining)
• 1-3 drops dōTERRA therapeutic grade essential oils (I recommend Spearmint, Celery Seed, On Guard, or Turmeric)

Add the essential oils to the coconut and/or sesame seed oil on a spoon or in a cup. Put contents in your mouth, chew, press through teeth with your tongue, and swish in between all your teeth for 10-20 minutes.

When you’re done, be sure to spit out the oils into the trash. DO NOT SPIT THE OILS INTO YOUR SINK or you may create problems with your plumbing.

That’s it! Your oil pulling experience is done. It may take some practice and to get used to keeping the oils in your mouth without swallowing. You can always start out with a smaller about of oils until you get used to it.

What do you think of oil pulling now that you know the benefits and how easy it is to do? I’d love to hear about your experience in the comments!

In this 5-week Yoga series, we’ll work to create strength and flexibility around the spine while addressing the emotional root issues of pain & stiffness.  You’re welcome to get some coffee or tea at the Village Hub cafe afterwards and get to know the lovely community we’re building!

Classes meet on Jan. 14, 21, 28, Feb. 4, 11, 2020

Attend the whole series for a discounted price.  Or, as many individual classes as you can.

In this video I’m going to teach you a quick and easy pranayama or breathing practice that you can do in the morning before or after yoga and meditation or even by itself.  It’s called the 9 Clearing Cycles and it’s an ancient Tibetan practice that help wake up your body, increase your vitality and improve your concentration skills.

This is the second post in a series of my personal morning rituals that I’m sharing with you. If you want to live a positive, intentional life, then starting your mornings with ritual is a where you should begin! Last week I shared a morning yoga practice for stiffness that you can do with this breathing practice. 

Though I love doing this pranayama practice in the morning, it’s fine to do it anytime of the day. In addition to combining it with yoga and meditation, it can be part of your other self-care rituals like acupressure massage.  I have a FREE self-acupressure guide that you can download below which will help keep you relieve tension and manage stress. You’ll love it!

Morning Pranayama: Nine Clearing Breaths

In the morning, most of us want to build energy, but it’s important to make space in the body and mind first.  The 9 clearing cycles is a nostril breathing practice that was introduced to me by my teacher Sarah Powers over a decade ago. 

These Nine Clearing Breaths help to clear the energy channels of the body as well as the “poisons” of the mind which impede energy flow and stall our development.  This practice always helps me start the day with receptive awareness which is necessary to keep a positive, open mind, and attract good things. 

Try it! I know you’ll experience the same as well if this becomes part of your morning practice.

Clearing the Nadis and Energy Channels

In this practice, we’re going to be working with the breath moving through the left and right nostrils.  These relate to the Ida and Pingala nadis or energy channels of the body, that circulate Prana, Qi, also known as our “life force” that is connected with the breath. 

These channels help balance yin/yang, left/right, female/male energy, and certain habitual tendencies related to these energies. They serpentine around the Sushumna, the central channel, which contains the chakras or energy wheels. 

You’re purifying these three channels as well as the chakras in this breathing practice.  It also incorporates quick exhalations from the belly which awakens our main power center, Manipura, the 3rd chakra.  This is where you’ll experience a burst of energy.

How to do the Nine Clearing Cycles

Come into a comfortable seated position and make sure your spine is long and lifted.

We’re going to use our right hand to control the breathing for this whole practice. Cross the pinky finger over the ring finger as you’re looking at the palm. Place the ring finger to the left nostril, the thumb to the right nostril. The other two fingers rest at the third eye, in between the eyebrows.

Pre-Clearing the Nadis

First we’re going to prepare the channels by doing a pre-clearing.

1. You can open your airways with essential oils like Peppermint or the Breathe Blend.
2. Then close the right nostril and take five deep breaths through the left nostril.  See if the inhalation and exhalation can be about 5 seconds in length. The left nostril relates to Ida nadi, yin, and one’s feminine nature.  The poison of the mind associated with it is attachment or greed.
3. Then close the left nostril and take five slow breaths through the right nostril.  This relates to Pingala nadi, our yang, masculine nature. The poison related to this nadi is anger.

Nine Clearing Cycles

Now we’ll do the Nine Clearing Cycles working with the Ida first (left nostril), then Pingala (right nostril), and then through both nostrils.  there’s three cycles for each nadi which equals nine.

Each cycle consists of four parts (see video above for demonstration):

1. Inhale through the nostril for ~ 5 seconds.
2. Exhale through the nostril for ~ 5 seconds.
3. Inhale through the nostril for ~ 5 seconds.
4. Exhale quickly through the nostril and with the belly pressing in toward the spine (not so hard that it’s like your blowing your nose).

Let’s start with opening the ida, the left nostril.  Imagine that you’re letting go of your attachments and greed.  This can be the way you’re physically holding on to material items, or old patterns and beliefs.   

With the pingala, the right nostril, you’re letting go of any anger, hatred or aggression in your life.  

Now bring the hand down and do the cycles through both open nostrils, imagining that you’re letting go of any delusion, misunderstanding how life is working around you.

After the nine clearing rounds, inhale and hold the breath in for 10 seconds.  Exhale slowly and hold the breath out for 5-10 seconds. Finish with three slow, even, deep breaths.

I hope you feel more clear, awake, and maybe even more powerful after doing this morning pranayama practice! Please let me know in the comments if this is something you’d like to add to your morning ritual!

Intentional living and mindfulness go hand-in-hand, for what you place your attention on, GROWS!

This workshop is perfect for you if you desire time and space to figure out what you need to focus on in your life, and in your yoga practice, to achieve your personal goals for 2020. You’ll be supported by a slow flow yoga practice in conjunction with therapeutic-grade dōTERRA essential oils.

The clarity and focus you’ll gain will be a fabulous start to the new year!

Do you feel achy and stiff every morning too?  Sometimes I wake up sore because of the way I slept. Certainly diet and age play a part in this physical discomfort too.  But oftentimes it’s the result of  emotional and mental stress that I experienced days before.  If you’re like me, then it’s important for you to relieve this pain as soon as you notice it.  You don’t want to carry it into the rest of your day! Check out this Meditative Yoga for Stiffness video which guides you to release tension consciously, mindfully addressing the root of pain and discomfort.

Remember that it’s the approach to your yoga practice that enables it to transform your body, heart, and mind.  Please let yourself have a deeper experience and prioritize your breathing, which brings more life to your being.

To prepare for the practice, make sure you’re well hydrated and are wearing comfortable clothes.  A sticky mat, two blocks, and a strap are helpful.  If you’d like to include acupressure in with your session, you can download my stress-relieving acupressure guide.  These acupressure points are also great to use in the evening before bed which can also help avoid stiffness first thing in the morning.

Download the guide for FREE by clicking here:

Meditative Morning Yoga Practice

I hope you enjoyed this guided Meditative Yoga for Stiffness video. Please let me know how it felt for you by leaving a comment here or on YouTube. Also, let me know if you’d like to see more yoga videos in the future, in addition to my other holistic wellness ones. Well wishes to you…

Feeling low?  Apathetic?  Uninspired?  Aromatherapy can be a safe and effective form of natural medicine that will help you feel better quick.  Read on and watch the video below to learn which mood lifting essential oils will help you fight the blues and support holistic wellness.

The essential oils mentioned in this post and video are great to use in my stress-relieving self-acupressure guide. It will help you relieve tension, stress, and promote healing in body, heart, and mind. Click below to download for FREE.

How Essential Oils Affect Emotions and Mood

Emotions are actually information carrying molecules that bind to cell receptors in the brain and throughout the body.  There’s three places where this neurological processing occurs: the mind, the heart and the gut.

Here’s some interesting facts that you may not know:

The great majority of the processing that occurs in the mind is subconscious!  And most of the neurological pathways go from the heart to the mind – not the other way around.  Also, 90% of the feel-good chemicals like serotonin reside in the gut.

When we’re feeling down, at least one of these areas is not being fed sufficiently.  In addition to feeling anxious or depressed, we might also have head tension, confusion, apathy, lack of compassion, and painful, irregular digestion.

Essential oils, similar to emotions, are also information carrying molecules that bind to cell receptors in the brain and throughout the body. They balance the emotional responses in the brain, heart, and gut, allowing us to function better on all levels in life.

It’s simply biochemistry! Though everyone is different, in general these are the essential oils that match up with the emotions we’re trying to create, based on their chemical makeup.

My 4 Favorite Mood Lifting Essential Oils

There are four main essential oils and blends that I turn to whenever I’m needing a shift in mood and perspective. These are what I diffuse in my yoga classes and use on clients too, with fabulous results.

1. Lime Essential Oil

2. Peppermint Essential Oil

3. Elevation Blend Essential Oil

4. Adaptiv Blend Essential Oil

How to Use Essential Oils to Improve Your Mood

The quickest way to affect your mood with essential oils is by smelling them. When we experience an aroma, it’s perceived by the limbic area of the brain which is the oldest part of the brain. It’s also the place where we hold emotions and memories. So this is the place where we need to make a shift.

Experience essential oils aromatically by:

• smelling directly from the bottle
• putting 1-2 drops in your hands, rubbing them together before smelling them
• using an essential oil diffuser (extends the experience for 1-12 hrs depending on the settings)
• using diffuser jewelry like lava stone pendents (lasts 1-2 days)

Of course essential oils can’t take away the challenging experiences we face in life. But they do help us respond to grief, anxiety, and stress with grace and with the awareness that the intensity of the feelings will pass.

If you’re experiencing severe depression, it’s wise to seek the help of a medical doctor. Essential oils can always help, but in extreme cases, you’ll likely need more support.

You should also know that there’s a huge difference of quality among essential oils on the market. It’s important that you use a brand you trust. I only use and recommend dōTERRA Essential Oils since their commitment to quality and purity is unmatched in the industry. If you use lower quality essential oils, which are often synthetic or diluted with alcohol, you will not get the same results managing your emotional health.

I hope that you’re feeling more confident about using essential oils for uplifting your mood! I would love to know if you’re already using essential oils for emotional support or if you are eager to try what I’ve shared with you here. Please comment below with the oils that you find most useful. Well wishes to you…

This Winter Solstice meditation is a guided, relaxing mindfulness practice that will help you rest in the Winter darkness and renew your being with light on all levels. It’s also an opportunity to let go of what is no longer serving you, allowing space for focused New Year intention, and a rebirth of ideas to achieve your life goals.

Meditation Preparation

To set up, you’ll want to find a place that is dark and quiet.  You may want to light a candle to represent the light inside of you, that creative spark that we’ll be stoking.

Essential oils can help calm your mind and create more focus.  For this meditation I’m using Frankincense and Lemongrass.  Frankincense helps lessen depressed and anxious feelings which tend to be more pronounced this time of year, prompted by the darkness.  Lemongrass helps to clear negativity and uplift your mood.  You can place 1 drop of each in your hands with a dollop of carrier oil and anoint your temples, heart space, and soles of the feet.

Have a pen and paper or a journal nearby where you can write down any insight that comes as we sit.

Also, you can briefly use the acupressure points in my free self-acupressure guide to help you relax. As you release tension, you’ll be better able to focus on the meditation process. You can download the guide below.

Winter Solstice Meditation Instruction

Center Your Attention

Come into a comfortable seated position on the floor or on a chair.  If you’re using a chair, make sure your feet are fully planted on the ground.

Closing your eyes, take several deep breaths, consciously focusing your mind on the present moment.

Exhale out through the mouth to let go of physical tension.  Once you’re feeling settled, allow the mouth to stay closed.

Center your attention by following the movement of the breath. Inhale through the nose. Feel the breath moving through the trachea, filling the lungs, and feel the diaphragm pressing down toward the pelvis, grounding you.  Stay energetically grounded as you exhale and feel the breath moving up and out through the nose.  Watch the ebb and flow of the breath.

Now see if you can make each part of the breath deeper, and longer.  Lengthen the spaces in between breaths, noticing any emotions that come up in the stillness.  It’s common to feel fear when empty, the same feeling that many people have in Winter.

We are microcosms of nature and energetic beings animated by breath.  Consider this, each breath is keeping you alive.  We need both the inhalation AND the exhalation, the life giving breath and the clearing release which creates more space for the next breath.

What Can You Release in Order to Create?

Now as you continue to breath deeply, let’s see how we can relate to the other aspects of ourselves.  What can we let go of?  What can we let rest in the darkness or even die away in order to make space for something more new, more healthy, or even more exciting?

Feel the full volume of the body pulsing with breath.  Feel it’s fullness, emptiness, and the flow in between.  Consider the health of your body and as you ask this question, see what comes up in this space:

“What habits can I let go of that will help my body be more healthy and vibrant?”

Sense the answer in your body.

Now connect in with your heart, your capacity to love and relate to others.  Some relationships served a purpose in the past, but are no longer helpful. Ask yourself the following, or change the wording to fit what you would like to create in your heart instead:

“What relationships can I let go of in order to feel more emotionally spacious and loving.” 

Watch the movement of the mind…

The mind can be the most challenging to shift. Many people are wired for self-criticism and negativity that their belief systems are very limited. Once your open to changing your beliefs, you have the greatest potential to create more happiness in your life. Ask yourself:

“What habits or beliefs can I let go of, can I let die, in order to experience more clarity of mind?”

Give yourself some time to let any thoughts bubble to the surface in answer to this question.

Letting go of the previous attachments in the body, heart, and mind may get you closer to spiritual connection. To explore further, you can ask yourself:

“What can I let go of to experience a deeper sense of myself, to connect with spirit”

Feel into your wholeness.  Notice the warmth inside you, imagining a spark of hope in the heart that grows to a flame, and then to beams of light radiating out of your body in every direction.

Remember that this light sprung from darkness. We needed to let go and experience a symbolic death to some aspects of our lives in order to rebirth new experiences. We needed to visit the past and make peace with it in order to imagine new possibilities for the future.

Slowly Widen Your Awareness

Return your awareness to the breath moving through the central channel of the body.

Open up your ears to what you hear, notice what you’re tasting, smelling, and feeling against your skin.  Finally, gently open your eyes.

Take some time here to make sure your attention is balanced, inside and out.  Write down anything that came up for you during this meditation.  This is a special time for reflection, but of course this is appropriate to do anytime of the year, not just the Winter Solstice. You can repeat this simple meditation practice whenever you’re feeling stuck and that you need to make a major shift in one layer of your being. When we meditate, we’re tapping into our innate wisdom that’s beyond the mind’s comprehension. It’s this place where we receive the most helpful guidance for living a joyful life.

Did you enjoy this meditation? Do you already meditate? Is it for relaxation or to receive guidance or other motivation? I’d love to know about it in the comments!

You may be wondering how to boost your immunity naturally so you can stay healthy longer and enjoy the things you love!  Maybe you’re also tired of getting sick all the time.  Pharmaceutical and over-the-counter drugs never get to the root of your illness and have serious side effects.  So, natural preventative medicine and home remedies are a more healthy approach.

I help my family and clients increase their health with these 5 tips below.  If you follow them, you’ll also have a stronger immune system and be able to prevent infections in your body and in your home!

5 Tips for Boosting Your Immunity Naturally

Tip #1 – Get Plenty of Sleep

To strengthen your immune system, you’ll need to prioritize getting plenty of good-quality sleep.  When we sleep, our bodies are able to restore strength and re-set cell function.   Therefore, it’s one of the most important aspects of boosting immunity.

It’s wise to get to bed by 10:00pm which is when our bodies secrete melatonin, a regulating sleep hormone, naturally.  If getting to sleep or staying asleep is a problem for you, you can check out my previous blog posts. Improve your sleep by adjusting your circadian rhythm, using Chinese Medicine, and doing a special Yoga practice for sleep.

Tip #2 Eat a Balanced, Organic Diet

Eating a balanced diet will ensure that your body is getting most of the vital nutrients it needs to support immune system function.  There’s many opinions on what “balanced” means though.

I’ve found through research and my own wellness journey that it’s best to focus meals around organic vegetables and sustainably sourced protein.  The rest of the meal can be filled in with fat and starches.  Seasonal fruits make great snacks in between meals.  Here’s my suggestions for specific macrobiotic ratios if you need more guidance. 

Gut health is the basis for immunity, as beneficial bacteria protect the gut lining and help form a defense against pathogens.  A balanced diet supports the gut flora (prebiotics).  It’s helpful to include fermented foods too though, which add even more beneficial bacteria to the intestines.  Try eating more unsweetened yogurt, sauerkraut, kimchi, and pickled vegetables each day.  You can drink fermented kombucha, kefir, and beet kvass too, which are so yummy and healthy!

Beet kvass to boost immune health

At the same time, you’ll need to avoid the foods that harm gut health.  Sugar, alcohol, conventional foods with herbicides & pesticides, GMO foods, and processed foods made with rancid oils will all kill beneficial bacteria.  They’ll feed the “bad” kind of bacteria instead and may even damage the gut lining.

Tip #3 Take High Quality Supplements

Unfortunately, it’s impossible to get all the nutrients you need for a healthy gut and strong immune system.  Even if you’re eating a balanced diet, there’s sure to be some gaps here and there.  Malnourishment can impede immune system function.

You’ll want to take a whole food vitamin, antioxidant herbs, an essential fatty-acid blend (especially Omega-3 oils), and a probiotic (since gut health is so easily damaged day-to-day).  

Lifelong Vitality Supplements to Support Immune Health

Be sure that you’re choosing supplements that are sustainably sourced and free of fillers.  The supplements I use in the picture above also contain essential oils that make them easier to digest and more bioavailable.

Tip #4 Use Therapeutic Grade Essential Oils

Speaking of essential oils, there are so many that can boost your immunity directly.  OnGuard is my favorite blend (wild orange, clove, cinnamon, eucalyptus, and rosemary) because it’s so pure, you can use it internally as an immune-boosting supplement.

These essential oils can also be applied, diluted in a carrier oil, to the skin and are readily absorbed into the blood stream where they’re ready to fight any invaders.  Diffusing the oils in your home can do the same to prevent the spread of germs in the air.

Tip #5 Manage Your Stress

Stress also damages gut health and prevents you from getting good sleep, so can negatively affect your immunity if you don’t take it seriously.  It’s helpful to approach life with a light-hearted attitude, but I know that’s hard to do all the time and stress can’t always be avoided.  It can be managed though, so you should take some time during the day to release it.  Relieving stress is especially important at night before going to bed so that your body and mind can calm down.

You can download my free stress-relieving acupressure guide here that can help you create a soothing night ritual.

The acupressure points I share in the guide will help you relieve tension and help you fall asleep and stay asleep longer.  You can even incorporate relaxing essential oils like Lavender, Frankincense, Cedarwood, and doTERRA’s Serenity blend in the protocol which will enhance your ability to let go of stress.

If you include these tips in your daily ritual, you’ll be giving your immune system the boost it needs. They’ll keep your body stronger than any microorganism attempting to invade it, or your home.

Please let me know how you feel about adopting these tips in the comments!  I’d love to hear your own tips for keeping yourself and your family healthy too!