Perform 3 rounds of 25-30 deep inhales and exhales through the mouth, followed by an exhale and a breath hold for 15-60 seconds, to increase anti-inflammatory cytokines and reduce pro-inflammatory ones. This behavioral protocol activates the sympathetic nervous system and releases adrenaline, enhancing the immune response and reducing flu-like symptoms. (Caution: Do not practice near water or while driving; breathe when the impulse arises).
Actively engage in thinking about a positive future, as this activates the dopamine reward pathway, which can reduce tumor size, accelerate wound healing, and quicken recovery from illness and injury.
During sleep or deep relaxation, elevate your feet by about 12 degrees (e.g., with pillows) to enhance the glymphatic system’s washout of debris from the brain. This increased clearance is crucial for recovery from infection and injury.
At the initial stage of an infection (without a fever), engage in a 15-minute sauna session or a very hot bath/shower to increase white blood cell profiles and adjust cortisol levels beneficially. For maximal effects, alternate 15 minutes of heating with 5-10 minutes of cooling to force repeated pulses of cortisol-lowering and white cell-stimulating signals. (Caution: Do not use if already running a fever, as it could lead to dangerously high body temperatures).
Ingest two to four servings of low-sugar fermented foods daily (e.g., sauerkraut, kimchi) to maintain a healthy gut microbiome. A healthy microbiome reduces inflammatory cytokines and strengthens the mucus lining defense against pathogens.
Whenever possible, breathe through your nose instead of your mouth, as the nose acts as a superior filter for viruses and bacteria. Nasal breathing also helps dilate sinuses, enhancing this protective function.
Avoid touching your eyes, especially after touching other people or surfaces, because the eyes are a primary entry point for many bacteria and viruses.
Avoid immediately lowering a fever with drugs unless body temperature reaches dangerously high levels, as fever is the body’s natural adaptive response to heat up and kill off invaders. Eating during a fever can further increase body temperature through the thermogenic effect of food.
To potentially accelerate healing and recovery from injury, consider behavioral methods like 3-10 minutes of uncomfortable cold water exposure (which can double dopamine levels for several hours). Alternatively, after consulting a doctor, supplements like L-tyrosine (500-750mg) or Mucuna Pruriens can be explored as dopamine precursors. (Caution: Not recommended for individuals with bipolar disorder, mania, or schizophrenia).
If experiencing early illness, and after consulting a doctor, consider taking 300-500mg of 5-HTP 30-60 minutes before sleep to enhance a specific quality of sleep associated with a robust immune response. (Caution: Not for regular use, as it can disrupt normal sleep architecture; always consult a doctor).
Take two grams of spirulina to reduce symptoms of rhinitis (nasal congestion and inflammation), as it can inhibit the formation and activity of histamine-releasing mast cells. (Caution: Not for individuals with a genetic mutation leading to PKU; consult a doctor).
Ensure adequate, high-quality, consistent sleep (80-90% of the time), get morning and evening sunlight, engage in 150-180 minutes of Zone 2 cardio weekly, eat well by avoiding processed foods, maintain social connections, and stay properly hydrated. These practices form the bedrock of overall mental and physical health.