Boosting our immunity through self-care

Easier said than done. Most of us live with parents, spouses, children, and relatives. How can this “me first” premise be done realistically without ignoring the needs of the people we coexist with? Well, it turns out that it’s not only a priority but a responsibility.

Licensed therapist Kati Morton makes it clear: “Taking care of yourself is not a luxury; it is a responsibility. Self-care is fundamental to maintaining optimal mental health and preventing burnout.”

The self-care concept has become an indispensable rebooting need in today’s fast-paced world.

Why is our immunity important?

The immune system plays a vital role in protecting our body from diseases and infections. A solid immune system leads to better overall health and disease resistance. Proper health relies on its functioning correctly beyond just symptom suppression; it plays a crucial role in healing wounds and influencing aging—a weakened immune system results in fatigue, inflammation, slow healing, and vulnerability to infections.

To support the immune system, focusing on diet, hygiene, a positive mindset, a healthy environment, rest, and exercise is essential.

With all this in mind, feeling a bit askew and in need of some immunity-boosting myself, I began looking for a self-care slot at a place that could holistically offer me all that I needed: recalibrate and boost my natural defenses, receive some nutritional guidance, regulate my sleep, release stress through human touch, exposure to nature and spiritual mentoring. 

A custom-made retreat

Tucked away in a pristine, secluded and private estate in Koh Samui, a small island on the northern coastline of Thailand, is Kamalaya. This world-renowned and multi-award-winning Wellness Sanctuary and Holistic Spa ticked all the boxes. It’s a paradise of self-care and healing that teaches us to achieve optimal well-being and reconnect to our life’s potential.

And so here I am, on an eight-day gift of self-care. A custom-made retreat just for me.

My target: Boosting my immune system.

Their wide array of holistic programs is meticulously researched, methodically planned, and painstakingly personalized to individual health goals. Their extensive wellness offerings include retreats such as Healthy Lifestyle, Detox & Reset, Stress & Burnout and Cultivating Heart, Body & Spirit. All programs are planned to help find the root cause of our concerns, treat the symptoms and allow indulgence in the healing process.

The program that resonated with me was Resilience and Immunity, a powerful immunity boost and mental-resilience retreat.

The goals of this program are to identify and strengthen potential areas of immune weakness, discover the right foods to support your immune system, and foster a calm and balanced mind.

It’s recommended for people suffering from post-viral fatigue to build stress resilience, achieve optimal immunity and support autoimmune conditions. Wellness consultants, TCM practitioners, and life-enhancement mentors would guide me through the process.

Once I received my personalized schedule, the wellness journey began. It was filled with therapies, self-introspection activities, nutrition tools, talks and precious unwinding time. Everything I hoped for was covered: nutritious and detoxifying food, exercise, sleep enhancement, lowering stress, emotional support, human touch and a supportive wellness community.

A typical day looks like this: First thing after waking up, a cup of warm lemon tea to detoxify and purify my liver, then an early morning guided meditation facing the sea, followed by an hour of gentle yoga. A hearty breakfast buffet with a breathtaking ocean view that, for me, began with their signature shots of kale, turmeric, finger root and gotu kola (a herb from the parsley family). These four tonics aid in digestion and have anti-inflammatory and antioxidant properties, especially taken on an empty stomach, closely followed by a hearty and savory breakfast while journaling thoughts, goals and teachings.

Therapies and mentoring followed: talks on mindfulness, building a resilient mind, palmistry, and naturopathic medicine—all equally interesting.

Lunch near the pools, with time to read, then off to a warm plunge pool, a lymphatic massage, or an IV infusion of magnesium to help me sleep.

Evenings began with 6 p.m. meditations, sound healing sessions, pranayama breathing or movie night. Dinner was always fun to gather and compare notes on experiences, therapies and learnings. Every day was different and filled with realizations about our body’s healing and mind process.

Because Kamalaya is fully aware of the main areas to cover for a compromised immune system, their Resilience & Immunity program addresses every one of them:

• A balanced and nutritious diet. A healthy immune system relies on proper nutrition. The food at Kamalaya is first-class. Renowned local and visiting chefs have created a varied, succulent menu of clean, detoxifying, and satisfying dishes one would never think are part of a low-calorie detox retreat. Tasteful, rich in textures and spices, covering all nutrition needs: protein, grains, healthy oils, fiber, carbs, vegetables and fruits.

Their immunity-boosting menu is based on five immune-modulating foods: whole foods, antioxidant-rich plant foods, fermented vegetables, including cruciferous greens and good fats. All dishes are fresh, with no preservatives or additives, avoiding refined sugars. Although I was not there to lose weight, I naturally shed four pounds effortlessly.

• Physical activity. Exercise enhances immune function, reduces inflammation, and promotes overall well-being. Trainers and instructors are ready to guide, motivate and inspire you. Treatments like Super Stretch will focus on the deep stretching of muscles using a deep understanding of anatomy and physiology. Private Pilates classes will teach you how to strengthen your core through small movements that lead to significant results. A fully equipped gym, a lap pool and salsa classes are other fun ways to add physical activity to your retreat.

• Sufficient sleep. Research has shown that our adrenal glands recover best when we go to bed between 9 and 10 p.m., allowing the body to wake rested in the early morning. Sleep is particularly important for immunity and mood, as it is an opportunity for the body to recover and restore from daily stressors and to replenish cytokine proteins that help control inflammation in your body, which are vital in the immune response. The soundproof rooms and villas in the pristine, natural setting allowed for deep, undisturbed sleep and the rebalancing of our circadian rhythm.

• Therapies and human touch. A team of experts is dedicated to guiding and supporting you on your path to well-being, from Thai therapists, registered nurses, TCM doctors, Ayurvedic specialists and naturopaths to local healers, meditation and lifestyle coaches, nutritionists, and spiritual mentors. This is the first time I had experienced such an extensive choice of therapies. Every one of them was a healing journey in itself.

• Stress management. Ongoing stress causes a prolonged physiological response that can have severe consequences and may manifest physically, mentally and emotionally if not adequately channeled. A holistic approach addresses the root cause through mindful training, specific stress-releasing massages, yoga and acupuncture, among others.

• Foster spirituality. This is the perfect time to embark on a personal journey of self-reflection and introspection. Learn mindfulness practices that cultivate awareness and presence. Cultivate gratitude and engage in acts of kindness and service to others. Explore this during your retreat by immersing yourself in nature, going for an early-morning swim, and watching the sunset. Marvel at the world you live in.

• Social connection. Surrounding yourself with a supportive network can positively impact your mental and emotional wellness, which in turn can strengthen your immune system. Although you might prefer being in “solo mode” most of the time, consider mingling with others during your stay at dinnertime. Everyone is there on a self-care journey to heal, reboot and restore, and the connections are beautiful and heartwarming if you decide to interact.

Remember, a holistic approach to immune system care encompasses not only physical aspects but also mental, emotional, and social well-being. By incorporating these practices into your daily life, you can support and strengthen your immune system, improving overall health and resilience.

My goal was reached. Not only did I easily shed those extra four pounds I was carrying around, but I also returned home with tools to continue improving my immune system and with a strong, pampered body and an uncluttered and stress-free mind.

Remember, self-care is not self-indulgence; it is self-preservation.