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Immune Resilience: The Breakthrough Plan to Protect Your Body and Fight Disease
A sweeping look at the complexity of our immune system, with a natural, science-based program to help protect against viruses and other pathogens.
Some people can fight off infections relatively easily, with minor symptoms, while others suffer severely. But these outcomes—and our immune responses against them—aren’t fixed; we can build immune resilience .
But how? The answer goes beyond popping vitamin C and zinc during flu season. As clinical nutritionist Romilly Hodges reveals, our immune system is intricate and multifaceted, and powerfully impacted by what we eat, as well as by our lifestyle routines.
Immune Resilience offers a fascinating tour of the incredible ways our bodies protect us against disease, with assessments throughout to help the reader identify their weak areas. Then it outlines a personalized, step-by-step program blending defense-building foods with lifestyle strategies, including important advice on movement, sleep, and stress-relief. This book
• the connection between sleep and immune memory
• how you can harness the power of gentle fasting
• why good germs increase immunity and decrease allergies and asthma
• how to prepare nutrient-packed meals, with recipes
• what kind of exercise boosts immunity, and more
With easy-to-reference guidelines for specific infections and a curated guide to the supplements you really need, this essential book helps you put your health in your own hands.
Some people can fight off infections relatively easily, with minor symptoms, while others suffer severely. But these outcomes—and our immune responses against them—aren’t fixed; we can build immune resilience .
But how? The answer goes beyond popping vitamin C and zinc during flu season. As clinical nutritionist Romilly Hodges reveals, our immune system is intricate and multifaceted, and powerfully impacted by what we eat, as well as by our lifestyle routines.
Immune Resilience offers a fascinating tour of the incredible ways our bodies protect us against disease, with assessments throughout to help the reader identify their weak areas. Then it outlines a personalized, step-by-step program blending defense-building foods with lifestyle strategies, including important advice on movement, sleep, and stress-relief. This book
• the connection between sleep and immune memory
• how you can harness the power of gentle fasting
• why good germs increase immunity and decrease allergies and asthma
• how to prepare nutrient-packed meals, with recipes
• what kind of exercise boosts immunity, and more
With easy-to-reference guidelines for specific infections and a curated guide to the supplements you really need, this essential book helps you put your health in your own hands.
- GenresHealthNonfiction
416 pages, Hardcover
Published April 5, 2022
4 people are currently reading
67 people want to read
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Displaying 1 - 10 of 10 reviews
March 30, 2022
Invaluable Comprehensive Resource
This book is an amazing, easy to read comprehensive guide for keeping your immune system in tip top shape. Romilly explains everything you need to know about your immune system, how it works and how to keep it healthy. She takes science and explains it in terms that can be easily understood combined with actual steps one can take to fight against and protect itself in a world filled with viruses and bacteria.
Immunity is such a hot topic right now and this book provides you with a comprehensive analysis of how to truly optimize your immune system and live a healthy life. This book will inspire you to live a healthier and cleaner lifestyle as Romilly dives into the topics of diet, environment, supplements, exercise, gut health, stress, sleep and inflammation.
As a registered dietitian, I really appreciated the amount of research and data that is provided in this book. I will be using the book as a resource for my patients and I plan on referring to it time and time again. I love the dosing information for supplements and breakdown of critical information into digestible chunks. I also like that it explores different health issues from diabetes to thyroid providing tweaks to the base plan and offering additional actions to take. The Index makes it easy to find a quick topic.
This book deserves 5 stars because it is a must read.
This book is an amazing, easy to read comprehensive guide for keeping your immune system in tip top shape. Romilly explains everything you need to know about your immune system, how it works and how to keep it healthy. She takes science and explains it in terms that can be easily understood combined with actual steps one can take to fight against and protect itself in a world filled with viruses and bacteria.
Immunity is such a hot topic right now and this book provides you with a comprehensive analysis of how to truly optimize your immune system and live a healthy life. This book will inspire you to live a healthier and cleaner lifestyle as Romilly dives into the topics of diet, environment, supplements, exercise, gut health, stress, sleep and inflammation.
As a registered dietitian, I really appreciated the amount of research and data that is provided in this book. I will be using the book as a resource for my patients and I plan on referring to it time and time again. I love the dosing information for supplements and breakdown of critical information into digestible chunks. I also like that it explores different health issues from diabetes to thyroid providing tweaks to the base plan and offering additional actions to take. The Index makes it easy to find a quick topic.
This book deserves 5 stars because it is a must read.
November 7, 2023
Fortify your immune system through evidence-based strategies and healthy lifestyle choices with ‘Immune Resilience’ by Romilly Hodges.
In the quest for better health and well-being, we often find ourselves seeking ways to strengthen our immune system, that invisible shield safeguarding us against infections and illnesses. Yet, the true nature of immune resilience is far more intricate and dynamic than merely relying on seasonal supplements.
In her enlightening book ‘Immune Resilience,’ Romilly Hodges delves deep into the fascinating world of our immune system, unraveling the secrets to fortifying it. With a compelling blend of scientific insights and practical advice, Hodges reveals how our diet and lifestyle choices profoundly impact our immune responses.
Author’s background
Romilly Hodges is a highly qualified and accomplished professional in the field of clinical nutrition and functional medicine.
With credentials including an MS, CNS, CDN, and IFMCP, she is both board and state certified in clinical nutrition and functional medicine. Hodges’ expertise lies in immune health, and she has an extensive background in this area.
Hodges served as the Director of Nutrition Programs at a prominent interdisciplinary clinic. She is also an accomplished writer and educator. Her contributions include writing for peer-reviewed journal publications, textbooks, professional training programs, and online articles.
What is the book about?
In ‘Immune Resilience,’ Romilly Hodges explores the latest scientific research on natural interventions to support immune health and provides practical tools to incorporate this knowledge into everyday life.
The book covers a wide range of topics, including:
• How nutrients and food compounds influence the immune system
• How to boost immune memory naturally
• The significance of reducing inflammation to fight germs and diseases
• Underlying health conditions that can affect immune resilience
• Impact of stress and sleep on immune health
• Lifestyle habits that influence overall immune function
• What to eat, what to avoid, and when to consider fasting for immune system benefits
Romilly’s approach is backed by easy-to-understand scientific connections, quizzes to assess individual resilience levels, a food guide, immune-boosting recipes, and practical resources.
‘IImmune Resilience’ provides readers with a comprehensive analysis of how to optimise their immune system and lead a healthier lifestyle. It explores the interplay between diet, environment, supplements, exercise, gut health, stress, sleep, and inflammation to promote immunity. Throughout the book, readers will find personalised, step-by-step programs tailored to their unique needs, combining defense-building foods with lifestyle strategies.
Key takeaways from ‘Immune Resilience’
1. Avoid simple carbs and processed foods, eat ‘the right kinds of plants’ and ‘the right kinds of fats’
The book highlights two food categories that have a significant impact on immune resilience. These are simple carbohydrates and processed foods, especially ultra-processed foods. Simple carbohydrates support the growth of harmful microbes, compromising the immune system. Ultra-processed foods not only increases the risk of mortality but also impairs the immune system, making it less effective in fighting off infections.
In contrast to these food categories, the author cites the consumption of ‘the right kinds of plants’ and ‘the right kinds of fats.’
Regarding plants, numerous research studies have shown that consuming unrefined, colourful, and fibre-rich plant foods can strengthen immune barriers, support beneficial gut microbes, and lower inflammation.
When it comes to fats, the book highlights that fats are essential for immune health, and some types of saturated fats, like those found in certain foods, are beneficial. The balance of fats in the diet and cell membranes is crucial for optimal immune function. Omega-3 and omega-6 fats, though often misinterpreted as ‘bad’ and ‘good,’ respectively, both play essential roles in immune resilience, with the key being a proper ratio between the two.
2. Quality of sleep matters more than quantity
One of the most important factors for a healthy immune system is quality sleep. While the recommended sleep duration is between seven and nine hours per night, individual needs can vary.
Despite the fact that quantity matters, quality is what really counts. Hodges explain that ‘in one research study, participants who slept less than seven hours per night but reported that they felt like they were getting adequate sleep did not have the same increased immune vulnerability (in this study, to pneumonia) as those who slept more but who didn’t feel it was enough.’
To improve sleep, set up your bedroom for optimal conditions with a cool temperature and complete darkness. Establish a consistent sleep routine, avoid screens before bedtime, and engage in relaxing activities. Be mindful of your food and drink intake, avoiding large meals and caffeine in the afternoon. Lastly, consider tracking your sleep patterns with wearable devices to ensure you’re getting the restorative sleep your immune system needs to function optimally.
3. Spending time outdoors offers majour health benefits
The book sheds light on the profound impact of natural environments on immune resilience. As urbanisation spreads, we are increasingly distanced from nature, leading to a rise in immune-related diseases.
The author gives instances of several research that prove that greater exposure to diverse natural environments can enhance immune tolerance, protect against immune dysfunction, improve immune cell function and reduced inflammation.
The book encourages readers to embrace nature through simple actions like gardening, exploring local parks, camping, picking outdoor hobbies, and integrating nature into daily activities. These steps not only strengthen immune health but also provide a sense of peace and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Packed with evidence-based information, the book serves as a reliable guide for both lay people folks and clinicians looking to improve immune health.
• Offers practical strategies to nourish the body and support a well-functioning immune system in the current environment.
• Easy to understand. The author’s use of analogies and simple language makes complex immune system processes accessible to all readers.
Weaknesses:
• Some recommendations may be generalised, and readers with specific health conditions or unique situations may require more tailored advice.
Best quotes from ‘Immune Resilience’
“Interestingly, in one research study, participants who slept less than seven hours per night but reported that they felt like they were getting adequate sleep did not have the same increased immune vulnerability (in this study, to pneumonia) as those who slept more but who didn’t feel it was enough.”
“One of my biggest ever aha! moments came when a wise educator in stress resilience explained that having some kind of regular mind-body practice … wasn’t just about relaxing in that moment, although that is a helpful piece of it. But, even more important, it’s about training your mind so that it learns a different response to stress. That way, even when you’re not in the middle of your mind-training practice, your brain is still able to respond to stresses in a more resilient way.”
“Surprisingly, perhaps, your heart isn’t intended to tick as evenly as a metronome. Instead, a healthy heart has minute levels of variation in the time from one heartbeat to the next. These variations are a good thing, indicating that the subconscious part of your nervous system (known as the autonomic nervous system) is able to adjust continuously to its environment. In other words, it demonstrates its resilience.”
Final takeaway
‘Immune Resilience’ is a comprehensive and well-researched guide. With a perfect balance of scientific insights and practical advice, the author takes readers on a captivating exploration of the intricate workings of the immune system. From the impact of diet and environment to the significance of sleep and stress management, Hodges offers valuable tools to fortify the body’s natural defenses.
This book is a must-read for individuals seeking to optimise their immune health. Whether you are already healthy and want to maintain your well-being or struggling with health issues and seeking evidence-based solutions, ‘Immune Resilience’ provides valuable insights to make informed lifestyle changes.
In the quest for better health and well-being, we often find ourselves seeking ways to strengthen our immune system, that invisible shield safeguarding us against infections and illnesses. Yet, the true nature of immune resilience is far more intricate and dynamic than merely relying on seasonal supplements.
In her enlightening book ‘Immune Resilience,’ Romilly Hodges delves deep into the fascinating world of our immune system, unraveling the secrets to fortifying it. With a compelling blend of scientific insights and practical advice, Hodges reveals how our diet and lifestyle choices profoundly impact our immune responses.
Author’s background
Romilly Hodges is a highly qualified and accomplished professional in the field of clinical nutrition and functional medicine.
With credentials including an MS, CNS, CDN, and IFMCP, she is both board and state certified in clinical nutrition and functional medicine. Hodges’ expertise lies in immune health, and she has an extensive background in this area.
Hodges served as the Director of Nutrition Programs at a prominent interdisciplinary clinic. She is also an accomplished writer and educator. Her contributions include writing for peer-reviewed journal publications, textbooks, professional training programs, and online articles.
What is the book about?
In ‘Immune Resilience,’ Romilly Hodges explores the latest scientific research on natural interventions to support immune health and provides practical tools to incorporate this knowledge into everyday life.
The book covers a wide range of topics, including:
• How nutrients and food compounds influence the immune system
• How to boost immune memory naturally
• The significance of reducing inflammation to fight germs and diseases
• Underlying health conditions that can affect immune resilience
• Impact of stress and sleep on immune health
• Lifestyle habits that influence overall immune function
• What to eat, what to avoid, and when to consider fasting for immune system benefits
Romilly’s approach is backed by easy-to-understand scientific connections, quizzes to assess individual resilience levels, a food guide, immune-boosting recipes, and practical resources.
‘IImmune Resilience’ provides readers with a comprehensive analysis of how to optimise their immune system and lead a healthier lifestyle. It explores the interplay between diet, environment, supplements, exercise, gut health, stress, sleep, and inflammation to promote immunity. Throughout the book, readers will find personalised, step-by-step programs tailored to their unique needs, combining defense-building foods with lifestyle strategies.
Key takeaways from ‘Immune Resilience’
1. Avoid simple carbs and processed foods, eat ‘the right kinds of plants’ and ‘the right kinds of fats’
The book highlights two food categories that have a significant impact on immune resilience. These are simple carbohydrates and processed foods, especially ultra-processed foods. Simple carbohydrates support the growth of harmful microbes, compromising the immune system. Ultra-processed foods not only increases the risk of mortality but also impairs the immune system, making it less effective in fighting off infections.
In contrast to these food categories, the author cites the consumption of ‘the right kinds of plants’ and ‘the right kinds of fats.’
Regarding plants, numerous research studies have shown that consuming unrefined, colourful, and fibre-rich plant foods can strengthen immune barriers, support beneficial gut microbes, and lower inflammation.
When it comes to fats, the book highlights that fats are essential for immune health, and some types of saturated fats, like those found in certain foods, are beneficial. The balance of fats in the diet and cell membranes is crucial for optimal immune function. Omega-3 and omega-6 fats, though often misinterpreted as ‘bad’ and ‘good,’ respectively, both play essential roles in immune resilience, with the key being a proper ratio between the two.
2. Quality of sleep matters more than quantity
One of the most important factors for a healthy immune system is quality sleep. While the recommended sleep duration is between seven and nine hours per night, individual needs can vary.
Despite the fact that quantity matters, quality is what really counts. Hodges explain that ‘in one research study, participants who slept less than seven hours per night but reported that they felt like they were getting adequate sleep did not have the same increased immune vulnerability (in this study, to pneumonia) as those who slept more but who didn’t feel it was enough.’
To improve sleep, set up your bedroom for optimal conditions with a cool temperature and complete darkness. Establish a consistent sleep routine, avoid screens before bedtime, and engage in relaxing activities. Be mindful of your food and drink intake, avoiding large meals and caffeine in the afternoon. Lastly, consider tracking your sleep patterns with wearable devices to ensure you’re getting the restorative sleep your immune system needs to function optimally.
3. Spending time outdoors offers majour health benefits
The book sheds light on the profound impact of natural environments on immune resilience. As urbanisation spreads, we are increasingly distanced from nature, leading to a rise in immune-related diseases.
The author gives instances of several research that prove that greater exposure to diverse natural environments can enhance immune tolerance, protect against immune dysfunction, improve immune cell function and reduced inflammation.
The book encourages readers to embrace nature through simple actions like gardening, exploring local parks, camping, picking outdoor hobbies, and integrating nature into daily activities. These steps not only strengthen immune health but also provide a sense of peace and well-being.
Strengths and weaknesses, according to readers’ reviews
Strengths:
• Packed with evidence-based information, the book serves as a reliable guide for both lay people folks and clinicians looking to improve immune health.
• Offers practical strategies to nourish the body and support a well-functioning immune system in the current environment.
• Easy to understand. The author’s use of analogies and simple language makes complex immune system processes accessible to all readers.
Weaknesses:
• Some recommendations may be generalised, and readers with specific health conditions or unique situations may require more tailored advice.
Best quotes from ‘Immune Resilience’
“Interestingly, in one research study, participants who slept less than seven hours per night but reported that they felt like they were getting adequate sleep did not have the same increased immune vulnerability (in this study, to pneumonia) as those who slept more but who didn’t feel it was enough.”
“One of my biggest ever aha! moments came when a wise educator in stress resilience explained that having some kind of regular mind-body practice … wasn’t just about relaxing in that moment, although that is a helpful piece of it. But, even more important, it’s about training your mind so that it learns a different response to stress. That way, even when you’re not in the middle of your mind-training practice, your brain is still able to respond to stresses in a more resilient way.”
“Surprisingly, perhaps, your heart isn’t intended to tick as evenly as a metronome. Instead, a healthy heart has minute levels of variation in the time from one heartbeat to the next. These variations are a good thing, indicating that the subconscious part of your nervous system (known as the autonomic nervous system) is able to adjust continuously to its environment. In other words, it demonstrates its resilience.”
Final takeaway
‘Immune Resilience’ is a comprehensive and well-researched guide. With a perfect balance of scientific insights and practical advice, the author takes readers on a captivating exploration of the intricate workings of the immune system. From the impact of diet and environment to the significance of sleep and stress management, Hodges offers valuable tools to fortify the body’s natural defenses.
This book is a must-read for individuals seeking to optimise their immune health. Whether you are already healthy and want to maintain your well-being or struggling with health issues and seeking evidence-based solutions, ‘Immune Resilience’ provides valuable insights to make informed lifestyle changes.
March 30, 2022
Before the pandemic, many of us probably didn’t pay much attention to our immune systems, except when cold and flu season came around. Even then, we probably didn’t do anything to support our immune system other than taking extra vitamin C when we felt a cold coming on. If the pandemic has grabbed your attention, this book will teach you everything you need to know to make sure your immune system is working optimally.
To start with, you will be provided a primer on the immune system, with the layperson in mind. You will be introduced to the cast of characters that are involved in our natural defenses with many helpful analogies to simplify the subject matter. You will also read about reassuring patient stories that may serve as an example to you.
Next, you will learn all about the contributors to poor immune resilience and will be provided with plenty of solutions to rehabilitate the immune system. There are several self-assessment quizzes that will help you identify areas to focus on.
The last part of the book is highly actionable and covers the gamut of healthy diet and lifestyle practices laid out in one of the most complete guides I have seen in a while on this subject. The concept of the culinary immune pharmacy was interesting, which is the idea that you can set up your kitchen with the whole-food ingredients necessary to impact your immune health in a positive way. The author’s Immune Resilience Plate gives you guidance on choosing the best quality foods, provides extensive lists of super hero foods and supplements, as well as savvy shopping tips to support the budget.
A very helpful section of the book that I will keep bookmarked is chapter 15 titled “What to do When You Get Sick.” Also, don’t neglect to check out the excellent recipe ideas that cover all the meals as well as body care.
To start with, you will be provided a primer on the immune system, with the layperson in mind. You will be introduced to the cast of characters that are involved in our natural defenses with many helpful analogies to simplify the subject matter. You will also read about reassuring patient stories that may serve as an example to you.
Next, you will learn all about the contributors to poor immune resilience and will be provided with plenty of solutions to rehabilitate the immune system. There are several self-assessment quizzes that will help you identify areas to focus on.
The last part of the book is highly actionable and covers the gamut of healthy diet and lifestyle practices laid out in one of the most complete guides I have seen in a while on this subject. The concept of the culinary immune pharmacy was interesting, which is the idea that you can set up your kitchen with the whole-food ingredients necessary to impact your immune health in a positive way. The author’s Immune Resilience Plate gives you guidance on choosing the best quality foods, provides extensive lists of super hero foods and supplements, as well as savvy shopping tips to support the budget.
A very helpful section of the book that I will keep bookmarked is chapter 15 titled “What to do When You Get Sick.” Also, don’t neglect to check out the excellent recipe ideas that cover all the meals as well as body care.
May 12, 2022
Superb reference book that is also a readable guide to doing your best to help your body cope with the modern world. The advice was well researched, sound and in keeping with current thoughts on nutrition. The section on different vitamins, thier functions and food sources was very useful. As was the “what to do when you are Ill” I think every house should have one of these books. If you are unwell, tired, not your best then use this book as a sensible guide to getting yourself better. The only point I disagree on is the use of multivitamins. I can see why it is sensible on the whole but I am not convinced our body likes nutrients that don’t come from whole foods. Congrats to the author on a Labour of love that far outstrips the other immunity books on the market in detail and scope without being overbearing.
May 30, 2022
Happened to pick this up at the library and am so glad that I did. It's a great resource and comprehensive guide to the immune system, and important reminder of how our diets can impact our health.
It's very well-organized, with a natural progression starting with how our immune systems function, how they're affected by various factors (both external and internal), and then segueing into how we can make good choices for our immune systems - in terms of the foods we eat, the vitamins and supplements we take, etc. It concludes with a list of the author's favorite immune-boosting recipes.
For how much scientifically-based information it contains, the author did a commendable job of making it immensely readable. I think any layperson could follow along and easily pick out actionable takeaways for themselves. Great resource!
It's very well-organized, with a natural progression starting with how our immune systems function, how they're affected by various factors (both external and internal), and then segueing into how we can make good choices for our immune systems - in terms of the foods we eat, the vitamins and supplements we take, etc. It concludes with a list of the author's favorite immune-boosting recipes.
For how much scientifically-based information it contains, the author did a commendable job of making it immensely readable. I think any layperson could follow along and easily pick out actionable takeaways for themselves. Great resource!
April 5, 2022
I loved this book! I found this book to be really impactful. It dives deep into how the immune system works and the various things that can either weaken or strengthen it. But most importantly, it's written in a way that anyone can understand. The author does a wonderful job of using analogies to explain the complex processes. After reading this book I feel like I have a much better understanding on my own physiology and how to better support my body and immune system through healthy diet and lifestyle practices. This is a great read for anyone who is wondering how to make healthier choices to support their immune health!
July 10, 2022
Fantastic read on the immune system and how to support and optimize yours. The information and research presented are up-to-date, easy to understand, and important for everyone to know. Nutrition and lifestyle are critical factors in our overall well-being and immune function.
July 17, 2022
Great resource, excellent format. Comprehensive and easy-to-follow.
October 19, 2022
Jadi makin suka makan sayur mayur.
MANJIW.
Mantap Jiwa.
MANJIW.
Mantap Jiwa.
February 19, 2023
Great info
Displaying 1 - 10 of 10 reviews