BACTERIA AND VIRUS DEFENSE GUIDE
Bacteria vs. Viruses:
Bacteria and Viruses sometimes get lumped together in common discourse. Terms like
“germs,” “critters,” and even “cooties” are used frequently in place of both, but are they
the same? We tend to lump them together because they’re both microscopic and have
the ability to cause infection. However, that’s where the similarities end!
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BACTERIA AND VIRUS DEFENSE GUIDE
Bacteria.
Bacteria are one-celled organisms that are found naturally in our bodies, mouths, guts,
and in our environment. Most are harmless and even beneficial members of our
microbiome. Bacteria in our bodies help keep us healthy, digest our food, and help fight
off harmful bacteria or microbes. They provide nutrients for our body! Under a
microscope they look like balls, rods, or spirals and are able to multiply quickly in the
perfect conditions.
Less than 1% of bacteria are harmful to us and make us sick. Strep throat, Tuberculosis,
UTI’s are common infections caused by bacteria. Antibiotics are commonly used to treat
most bacterial infections; however, it is often best to let your body’s own immune
system fight them if it is able to.
Viruses.
Viruses, as opposed to bacteria, are not able to live without a host. They need another
living creature to help them multiply and grow. Viruses are much tinier than bacteria and
attach themselves to our cells and use the genetic material inside that cell to reproduce.
Most viruses cause disease like the common cold, shingles, measles, chickenpox, and
AIDS. Much like with bacterial infections, it is best to build up your immune system, oral
biome, and gut microbiome to prevent getting one in the first place. Antibiotics WILL NOT
treat a viral infection. They require either vaccinations to prevent them in the first place
or antiviral drugs to inhibit their development.
So what should we do to defend against bacteria and viruses?
The #1 resource you have to defend against bacterial and viral infections is EDUCATION.
In this guide, we will try to educate you on how to boost your immune system, keep your
oral biome and microbiome healthy so they can defend you properly, and provide some
natural organic recipes that will be useful in your everyday life.
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BACTERIA AND VIRUS DEFENSE GUIDE
The Role of Your Immune System:
The immune system is your body’s shield against all things that are out to do your body
harm. Your body is constantly fighting off bacteria and viruses even when you’re
sleeping. It is incredibly powerful. Every time you ingest germs or bacteria, your immune
system works to destroy it. It is trained to do whatever it takes to keep you from getting
sick. However, with bad diet, unhealthy lifestyle choices, and neglect your immune
system can become compromised and let harmful foreign entities in.
Below we’ve included several of the best ways to keep your immune system recharged
and in check to keep bacteria and viruses at bay.
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BACTERIA AND VIRUS DEFENSE GUIDE
MICROBIOME AND YOUR IMMUNE SYSTEM
As mentioned above, the human mouth and gut houses a huge number of microbes
known collectively and the microbiome. There are about 38 trillion microbes in your gut
alone -- this approximately the same as the amount of cells we have in our entire body.
Our body is naturally made to cope and even thrive with this many microbes in our
system. We have evolved to have a mutually beneficial relationship with our microbes (a
relationship called symbiosis). This close biological interaction helps us in many ways,
but for our purposes in this guide we will look at how they boost our immune system.
Building up your Oral Biome and Gut Microbiome are key ways to
heal/keep away bacterial/viral infections!
Science is just now starting to understand the extent of this relationship, but it is
abundantly clear that if our oral biome and gut microbiome are out of check, our body is
much more susceptible to illness. Our body’s homeostasis—the state of balance, of
dynamic equilibrium that is fundamental for our survival—depends on the health of our
microbiome.
So, keeping our oral biome and gut microbiome healthy, our immune system is primed to
defend us. Start with removing SUGAR and ALCOHOL from your diet. Stay away from
processed foods, harmful chemical additives and eat more leafy green vegetables, stay
hydrated. We also suggest adding more Alkalizing foods (list on page 11), colorful
vegetables for phytonutrients, and plenty of foods with Vitamin C (list on page 11).
For more tips, review the GATEWAY TO HEALTH and INTERCONNECTED series!
AGING AND YOUR IMMUNE SYSTEM
Aging is a fact of life—we can’t avoid it—and with aging comes a large amount of
complications and worries that weren’t present before. Not to add another on to the list,
but getting older slows our immune system’s response to foreign maladies.
This increases viruses’ and bacterias’ ability to break through your body’s defenses. As
a result, bacterial and viral infections become much more common and are even more
serious in some cases. Flu shots and other vaccines may not protect you as long as they
did before.
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BACTERIA AND VIRUS DEFENSE GUIDE
However, don’t be scared! This information is not prevented to frighten you, it just
means that we must become more vigilant as we age. Read through this document and
take extra care of yourself. Take special caution during flu and cold season (see page 8)
and protect yourself with the recipes included in this guide (starting on page 11.)
SLEEP AND YOUR IMMUNE SYSTEM.
Think of sleep as your body’s time to recharge its batteries. Overnight your body rebuilds
itself and gets ready for the next day. While sleeping more does not necessarily prevent
you from getting sick, skipping a night of rest harms your immune system. Without a
good night’s sleep, your body literally does not have the energy to keep viruses and
bacteria at bay.
While you sleep, you body creates and releases proteins called CYTOKINES. Cytokines
target infection and inflammation, making them a powerful immune response tool. If you
suffer from chronic sleep loss or pull an all nighter your body is deprived of this essential
tool.
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BACTERIA AND VIRUS DEFENSE GUIDE
So what is suggested?
To keep your immune system up and working, it is recommended to get seven to eight
hours of sleep every night. This is the optimal sleep time to keep you body recharged
and keep your immune system in fighting shape. If your sleep schedule is interrupted,
naps are recommended to make up for the lost rest-time. Taking two 30 minute naps
has been shown to help offset the negative effects from the night before.
If you do become ill, listen to your body! Get rest, take the day off, stay home from work.
Good rest will help your body fight off the disease quicker and bounce back!
ANXIETY AND YOUR IMMUNE SYSTEM
Your mental state places an intricate role in your immune system. Anxiety, specifically,
has been proven to dramatically weaken the immune system and cause many physical
illnesses to occur. Being overly anxious can put stress on the body which in turn
releases a hormone called Cortisol. Cortisol is your body’s natural alarm system used by
your brain to relay to the rest of your body that it is in danger.
Cortisol weakens your immune system, yes, but it’s for a good reason. When your body
is anxious or stressed, cortisol attempts to reduce inflammation by weakening some of
the antibodies that can increase inflammation. It also turns on natural immunity (the
ability to fight off problems immediately) and moves resources away from specific
immunities (the ability to prevent diseases your body knows how to control). But, cortisol
is only helpful in short bursts. When you have prolonged anxiety, your body continues to
suppress your immune system.
The result is illness and disease. You will still need to be in contact with bacteria or a
virus to contract something, but with a weakened immune system you won’t be able to
fight it off. Our suggestion is to slow down, breathe, meditate, exercise or perform
whatever mindfulness practice you prefer. Take care of your mind and you’ll keep your
body healthy. Get plenty of sun and fresh air, as they boost your overall mental state
and immune system!
Exclusively for reader’s of this guide we’re providing an online meditation video by
Pedram Shojai to help with anxiety and stress.
Click here to watch to the full meditation
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BACTERIA AND VIRUS DEFENSE GUIDE
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BACTERIA AND VIRUS DEFENSE GUIDE
Rules for staying healthy during cold/flu season:
1. NO HANDSHAKING! Use a fist bump, slight bow, elbow
bump,etc.
2. Use ONLY your knuckle to touch light switches. elevator
buttons, etc. Lift the gasoline dispenser with a paper towel or
use a disposable glove.
3. Open doors with your closed fist or hip - do not grasp the
handle with your hand, unless there is no other way to open
the door. Especially important on bathroom and post
office/commercial doors.
4. Use disinfectant wipes at the stores when they are available,
including wiping the handle and child seat in grocery carts.
5. Keep a bottle of sanitizer available at each of your home's
entrances. AND in your car for use after getting gas or
touching other contaminated objects when you can't
immediately wash your hands.
6. If possible, cough or sneeze into a disposable tissue and
discard. Use your elbow only if you have to. The clothing on
your elbow will contain infectious virus that can be passed on
for up to a week or more!
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BACTERIA AND VIRUS DEFENSE GUIDE
Natural, Immune-Boosting Herbs:
1. ELDERBERRY 4. GARLIC
Packed with antioxidants and vitamins Boosts the number of virus-fighting
that boost immune system, tame T-cells in your bloodstream
inflammation, lessen stress, and help
protect your heart, too. 5. FIRE CIDER
Boosts energy, wards off colds/ flus,
2. ECHINACEA and eases sinus congestion.
Increases the number of white blood
cells, which fight infections and boosts 6. ADAPTOGENS
immune system. Build the body’s resistance to stress,
pathogens, viruses and bacteria.
3. GINGER
Strong antioxidant that has been shown 7. COPTIS EXTRACT
to naturally boost the immune system. Promotes a healthy microbial
Helps kill cold viruses and combat chills environment, which in turn supports
and fever. immunity.
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BACTERIA AND VIRUS DEFENSE GUIDE
Oral Biome Healing Vitamins for Immunity:
As we learned in GATEWAY TO HEALTH, by healing your oral biome, you can heal your
body and boost your immune system. The below vitamins do just that!
1. CALCIUM 4. VITAMIN K
Hardens enamel and strengthens Blocks substances that break down
jawbone. bone and supports bone strength.
2. VITAMIN D 5. VITAMIN C
Boosts bone mineral density and Strengthens your gums and soft tissue
modulates immune response. in your mouth, fights gingivitis.
3. POTASSIUM 6. VITAMIN A
Prevents blood from becoming too Keep mucous membranes healthy, fights
acidic, which can leach calcium from dry mouth and helps your mouth heal
your bones and teeth. quickly.
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BACTERIA AND VIRUS DEFENSE GUIDE
List of alkaline foods:
Alkaline foods help in countering the risks of acidity in diet and help balance your
microbiome and oral biome. As we know, a balanced biome = a healthy immune system.
1. SPINACH 7. ONION
2. CAULIFLOWER AND BROCCOLI 8. GARLIC
3. CITRUS FRUITS 9. GINGER
4. SEAWEED 10. AVOCADO
5. ROOT VEGETABLES 11. CELERY
6. NUTS 12. EGGPLANT
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BACTERIA AND VIRUS DEFENSE GUIDE
List of foods containing Vitamin C:
Vitamin C is a well known for being a potent antioxidant, as well as having positive
effects on skin health and immune function.
1. PEPPERS 8. BRUSSELS SPROUTS
2. GUAVAS 9. LEMONS (AND OTHER CITRUS)
3. THYME 10. STRAWBERRIES
4. PARSLEY 11. COOKED CABBAGE
5. KALE 12. TOMATO JUICE
6. KIWIS 13. POTATOES
7. BROCCOLI 14. PINEAPPLE
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BACTERIA AND VIRUS DEFENSE GUIDE
Natural, Organic Homemade Sanitizer
Ingredients:
3 tbsp aloe vera gel
2 tbsp witch hazel or rubbing alcohol (if using alcohol, reduce to 1 tbsp)
1/2 tsp vitamin E oil
20 drops tea tree essential oil
10 drops lavender essential oil
Directions:
Combine all ingredients in a bowl and transfer/store in a small jar or a squeeze bottle.
Note: This recipe will make 2 fl oz.
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BACTERIA AND VIRUS DEFENSE GUIDE
Immune Boosting Bitters:
Ingredients:
1 tbsp. honey
1 oz. dried astragalus root
1 oz. dried angelica root
1/2 oz. dried chamomile
1 tsp. dried ginger
1 tsp. dried orange peel
1 cinnamon stick
1 tsp. cardamom seeds
10 oz. alcohol (recommended: 100 proof vodka)
Directions:
Dissolve the honey in 2 teaspoons of boiling water. Let cool.
Combine the honey and the next 7 ingredients in a mason jar and pour alcohol on top.
Seal tightly and store the bitters in a cool, dark place.
Let the bitters infuse until the desired strength is reached, about 2-4 weeks. Shake the
jars regularly (about once per day).
When ready, strain the bitters through a muslin cheesecloth or coffee filter. Store the
strained bitters in an airtight container at room temperature.
To use: Mix this tonic into hot tea or take a few drops as is first thing when you wake up
for protection during cold and flu season.
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