Bolster your immunity with lifestyle & nutrition

It’s that time of year when keeping your immune system firing on all cylinders is more important than ever. It’s essential that you consume nutrients that support your immune function. While there are plenty of ways to boost your immunity, it’s important to remember that there are no quick fixes. Building a strong immune system takes time, effort, and consistency. Caring for your health is a daily commitment.

Nutrition: immune supporting foods🍊

Berries such as Strawberries, blueberries and elderberries – Full of antioxidants including vitamin C along with flavonoids which help to neutralise free radicals.¹

Citrus fruits such as oranges, lemons, grapefruit and limes – High in vitamin C which can increase the production of white blood cells and enhance immune function.²

Ginger – Thanks to it’s antioxidant and anti-inflammatory properties it is able to reduce inflammation and boost the immune system.³

Garlic – renowned for it’s infection fighting abilities and contains allicin, which is recognised for it’s immune boosting properties.⁴

Turmeric – thanks to the curcumin it contains it has powerful anti-inflammatory and antioxidant properties.

Honey – antibacterial AND antiviral! Honey can help to support the immune system through illness.⁵

Probiotics – A healthy gut is essential for a strong immune system. A significant part of the immune system is located in the digestive tract as your gut contains 70% of your body’s immune cells.⁶ Kefir has an immunomodulatory effect on the immune system, which means that it increases the ability of the entire immune system to respond appropriately to threat or invasion.

Green Tea – contains L-theanine an amino acid that may help to promote the growth of T-cells and protect against colds and flu.⁷

Mushrooms – are rich in beta-glucans that support the immune system and vitamin D which contributes to immune regulation.⁸

Oily Fish – Full of omega-3 fatty acids that reduce inflammation and can help improve immune cell function.⁹

Lifestyle: everyday essentials

Rest – In particular sleep is essential for a healthy immune system and recovery from illness. Sufficient high-quality sleep and rest support the immune system. Studies show that less sleep can make you more susceptible to catching a cold.¹⁰

Exercise – Regular exercise helps to improve immune regulation¹¹ and lower inflammation.¹² Low impact and moderate exercises are particularly beneficial.¹³

Manage your stress – Stress is the enemy of wellness. Both mental and physical stress can put a strain on your body. Chronic stress can suppress immunity¹⁴ and even inhibit digestion.¹⁵