The 3 Essential S’s for Immunity

Lady laying in bed asleep

By Sam Makhoul

All three will boost your immune system in a profound way and make you bulletproof to ensure that any cold, flu or virus only has a mild effect.

It will also make you physically more resilient across a host of other more long-term diseases such as diabetes, heart disease, cancer etc. Often, we don’t worry about these ailments because they impact us slowly.

Here are the 3 S’s:

  2. SLEEP

1. How To Reduce Stress:

Stress will wreck your immune system’s ability to respond in a normal way. The best way to reduce stress is to sleep more.

And the best way to sleep more is to get more sunshine. More will be said about the relationship between stress, sleep and sunshine below.

For now, consider the following things to reduce stress. We must note, some tips are a little unusual but they address things that may be stressing you without you realising:

  • Do not watch the news on the TV, internet or social media. They are designed to shock and grab attention. At the end of the day, they are a business that’s all about ratings to raise advertising dollars, even the ABC gets government funding based on ratings.
  • Stay away from people who are preoccupied with talking about the pandemic. They will infect your mind with fear. And trust us when we say, this is worse than the virus.
  • Live frugally. Instead of eating out, cook at home, cook with your lover or your loved ones. And eat together with the TV off and no phones on the table. Spending wisely takes the pressure off you financially.
  • If you do get stressed at any time, stand up, go for a walk, take a break, breathe deeply in for four, hold for five and out for a seven-second count.
  • Don’t work too many hours. Stop work at 5 pm or your designated time. It’s not about hours worked, it’s about effectiveness at work.
  • Stay productive. Work fulfils us when we give 100%. There is nothing better at the end of the day than the feeling that you have achieved something. It relaxes you and makes you feel worthy of your leisure time.
  • Keep doing what you are doing, just do it differently. Don’t abandon your goals and dreams in the eight areas of life because of social distancing. Can’t work out in the gym? Go outside. Can’t go to the movies? Watch a movie at home or read a book. Commit to life education, not just entertainment. There are thought leaders like Dr Guy Winch, who tick both those boxes. His talks are both entertaining and educational.
  • Focus on the best qualities of the people closest to you, especially your partner. Working from home will bring us closer together and that’s a good thing. But to make the most of it, you need to shift your focus from the things that irritate you to the things you most love. Think of it as the daily ‘vows’ you make in your head every morning.
  • Live with gratitude. Feeling grateful throughout the day is the best antidote to stress.
  • Accept whatever flows in life. Don’t spend precious energy resisting, blaming and holding onto grudges. There is unbelievable power in surrender. You cannot control everything in life, and you cannot always get your way. And every time you resist that lesson you will waste the precious energy your body needs to modulate the immune system.
  • Watch comedy at night.

2. How To Get Enough Sleep:

Lady waking up in bed

Just about every expert I have interviewed on A Higher Branch podcast all have sleep at the top of their list to improve just about everything from beauty to brainpower. The following tips are a compilation of their advice:

  • Avoid artificial light at night for at least one hour before you prepare for bed. Dim the backlight on your TV and turn off all devices one hour before bed.
  • Eat light meals at night and if you are going to have a big meal, make it at least two hours before bedtime.
  • Avoid alcohol at night.
  • Avoid caffeine after 2 pm – if you are sensitive to caffeine eliminate it altogether. You can have genetic tests to determine your ability to metabolise caffeine.
  • Socialise in the evening before bedtime. We don’t mean by text, take part in face to face or facetime socialising.

3. Get Out And Enjoy The Sunshine:

Young woman smiling towards the sun on a clear blue day

We are solar-powered. The sun influences not just our immunity but our mood. When we expose our skin and our eyes to the sun a complex series of electrical and biological processes are triggered to boost good bacteria in our gut.

These bacteria trigger the production of serotonin (feel good) and melatonin (energy and sleep). Together they will improve your ability to get to sleep and the quality of that sleep.

And this will reduce your stress levels considerably. So, it is the combination of all three S’s that will make you stronger to resist any viral attack on your body.

But consider one more important point. Sunshine at the right time of the day will boost your vitamin D levels. This vitamin, which is in fact a hormone, is a super powerful to resist, not only the viral and bacterial disease but also long-term disease such as cancer.

Is there a link between Covid-19 and vitamin D? It is interesting to note that the most severe impact of Covid-19 has been in areas of the northern hemisphere at the end of a cold winter when vitamin D levels are lowest.

No doubt in months and years to come there will be research showing the strong correlation between the severity of symptoms and vitamin D levels.
In fact, during the Spanish flu, they started healing patients by taking them outside of the hospitals and into the sun.

Note the following tips for sunshine:

  • Vitamin D only gets produced when the UVB levels are over a certain limit. Check out the governments ARPANSA website for that level. But generally, it is when your shadow is shorter than your height.
  • UVB cannot get through glass windows = no vitamin D.
  • People with darker skin need more time in the sun. Need to know how much sun to get for you? Generally, your body will send you signals that you have enough. If you start to sweat and your heart rate elevates then its time to get out of the sun.
  • The sun needs to hit your skin otherwise vitamin D cannot be produced. It cannot get through clothes or sunscreen. So, it is best to wear a hat and sunscreen for your face but the rest of the body needs to get direct sun.

4. Do Supplements Really Help You? (The Fourth Optional S):

Five spoons with vitamins on them


There are so many supplements that we covered in our last article about boosting your immune system. But if we had to choose three of the most essential nutrients it would be the following:

  • Vitamin C
  • Zinc
  • Vitamin D3

Natural sources of these nutrients are best but if you have to supplement then that is better than nothing.

Stay well and stay in touch with us by subscribing to A Higher Branch via the form below or subscribe and follow us on:

We will continue to bring you information not just on health but on all eight areas of your life that may become tested and strained during these uncertain times. We have one coming up on wealth protection.

Please note that the most valued quality during this time and one that people will remember most is your ability to stay calm. This does not mean ignoring health safety measures. It means going about your life in a different way, with no fuss and no Doomsday’ing.

“This too shall pass…”

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