Top Tips for Immunity
How can we improve our ability to defend illnesses, reduce their effect on our bodies and recover faster?
Practice hygiene standards and distancing
Eat vegetables and fruits, 5+2 serves per day
(one serving is a cupped hand)
more vegetables are better; especially;
broccoli, broccoli sprouts, cauliflower, brussel sprouts, cabbage, bok choy, watercress, kale, leafy greens
onion family; red onions, garlic, leeks, spring onion, ginger
shiitake mushrooms, and other mushrooms
avocado, asparagus
citrus fruits, kiwifruit, berries, apples, pawpaw and grapes
Add herbs and spices every day
parsley (super high in vitamin C), chives, mint, basil, rosemary, thyme.
make pesto, throw into salads and soups
turmeric, black pepper and olive oil (or other healthy oil); this combination improves the absorption of the turmeric properties
Eat quality fats and oils
cold pressed oils; cold pressed extra virgin olive oil, coconut oil, flax seed oil, butter
omega 3 rich foods; cold water fish, flax seeds, chia, seaweed and/or take a quality fish oil or flax seed oil supplement
nuts and seeds - almonds, cashews, brazils, pumpkin seeds, sunflower seeds, hemp seeds
Eat quality proteins
natural sources of zinc
red meats, pork, chicken legs, liver, seafood, eggs, dried beans
make meat stock with meats on the bone
Support gut health with fermented foods
sauerkraut, kimchi, yoghurts, kombucha (low sugar varieties), keffir, raw apple cider vinegar
Take a supplement
ask your health store, pharmacy or health practitioner (not a supermarket)
follow dosing guidelines
vitamin D3
vitamin C
zinc
probiotics
Increase hydration & fresh air
water and green tea
get outside frequently for lots of fresh air
Increase sleep
do everything to get more sleep, sleep activates immunity
go to bed earlier
establish good bedtime patterns and stick to them
activate calming strategies to wind down in the evening to encourage deep sleep;
epsom salt baths, chamomile tea (or other sleep supporting teas), calming essential oils in a diffuser, gentle yoga
turn off tv and devices 1 hour before bed
Reduce stress & anxiety
high stress increases stress hormones and reduces immunity
plan daily stress reducing activities; gentle exercise, walking in nature, family dance time, singing, meditation, mindfulness, deep slow breathing, bedtime reading, yoga and pilates, 10 mins trampoline with the kids
boredom and social isolation are also stressors, plan a range activities including online social meetups and phone chats
All healthy foods are great for the body and activate the immunity defence team. These listed here have the highest nutrients for immunity and the highest anti-viral, anti-bacterial and anti-inflammatory properties.
Top 3 Immunity Reducers
Sugars, processed and packaged foods, processed carbohydrate foods
confectionery, sugary drinks, sugary cereals, cakes, biscuits, margarine, crisps
High stress
Reduced sleep
This information is general in nature and not specific to your health conditions or medications. Please refer to the Terms & Conditions for using and sharing this information.
