Eat more fruits, vegetables, and whole foods.
For our immune system to function optimally it relies on nutrient dense whole foods. Majority of people are deficient in one or more nutrients which can lead to poor immunity and disease. Vegetables are the foundation for a healthy diet as they provide the body with essential nutrients like Vitamin C and antioxidants. We should aim for at least two fruits and 6+ servings of vegetables everyday.
Hydrate the body.
Our body is made up to 60% water. Consuming adequate fluids supports the bodies functions for elimination of toxins. Dehydration can cause headaches and increase your susceptibility to illness. To prevent dehydration you should be drinking enough fluid daily to make your urine pale yellow. Aim to drink at least 8 cups of water or herbal tea throughout the day. Keep a bottle of filtered water with you at all times. If you struggle to drink plain water add cucumber, lime, lemon, or any other fruit into your water bottle for a little flavour.
Exercise
It is best to exercise everyday to support the immune and lymphatic systems. Avoid over exertion like long runs especially when you are feeling rundown. Do a variety of activities to stay active like walking, swimming, jogging. cycling, yoga and any other fitness routines you enjoy. Aim for at least 150 minutes per week which is about 20 to 30 minutes per day.
Get adequate sleep
Sleep restores and heals the body. The key component is deep sleep as this is the time where the body can do a lot of healing and repairing. Create a sleep routine to allow the body to have a set circadian rhythm. Aim to head to bed earlier before 10:30pm and aim to sleep 7 to 8 hours per night. If you struggle to get to sleep and have a busy mind try to incorporate relaxation and breathing techniques in the evening before bed.
The Trinity roots - Onion, garlic and ginger
These provides a wide spectrum of anti-microbial properties to help the body fight Infections. These are known to treat the common cold and ward off viruses with their anti-viral, antifungal, and antibacterial properties. Add these ingredients to soups, stir-fries, dips, and curries.
Stress Management - Yoga, Breathing, and Meditation
Long-term stress promotes inflammation and reduces the immune cell function. When we have prolonged psychological stress or physical stress it’s suppresses the immune system. We can reduce stress through the use of meditation, exercise, yoga, mindfulness, and journaling. Create a daily practice to be consistent. Choose one stress management tool and aim to do 10 minutes daily. Little and often is more beneficial than once a week. These techniques will calm the nervous system and reduce your perceived stress levels.
Supplements
Studies indicate that the following supplements strengthen your bodies immune system:
⁃ Vitamin C. Taking 1000 to 2000 mg of vitamin C can reduce the duration of colds and boosts your immune system to recover from infection.
⁃ Vitamin D. When we are deficient in vitamin D it may increase your chances of getting sick. Our main source of vitamin D is sunlight on the skin, however, during winter we may need to supplement to get adequate vitamin D.
⁃ Zinc. Supplementing with 50 mg per day is known to reduce the duration of the common cold.
Herbal medicine
The following herbs will enhance the immune system:
⁃ Astragalus
⁃ Echinacea
⁃ Elderberry
⁃ Andrographis
⁃ Goldenseal
Reduce sugar intake
Eating or drinking too much sugar reduces the immune system function and the ability to fight off infection. Research shows that consuming 75 to 100 g of sugar can hinder the body is immune function. The suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to 4 or five hours!!
Eat more fibre.
Fibre is key for proper elimination of toxins through the digestive system. We need a Combination of soluble and insoluble fibre. Soluble fibre mainly comes through fruits like bananas mango avocado. This type of fibre helps to form soft stolls. And insoluble fibre is the more stringy rough fibre which comes mainly through leafy greens and vegetables. Fibre helps to move waste through the digestive system and maintain bowel movements daily.

Written by: Erin O’Hara - Naturopath