Blog Post

How to Support Immune Health

Debra Mitchell • 30 April 2020

Top tips to support your immune system

Given the current concerns regarding the impact of the coronavirus outbreak, along with the usual seasonal flu and colds, now is a good time to think about what you can do to help boost your immune health.

Our immune system is made up of an amazing network of cells, tissues and organs that all work together to help protect the body from potentially harmful micro-organisms like bacteria and viruses. 

We are born with an innate (or non-specific) immunity. This is our body’s first line of defence and includes physical barriers such as the skin and mucous membranes in the nose, mouth, respiratory and digestive tract. If this barrier is breached, immune cells become activated which can attack the invading organisms, mounting an immune response. 

Our adaptive immune system develops over time according to what we are exposed to and is able to launch a more specific attack through T and B lymphocytes, which also provide the immune system with memory so the body knows how to deal with the same invading organisms if it happens again. 

We can help boost the health of our hard-working immune system by implementing some small changes to our diet and lifestyle which can help you keep well and full of vitality. 

Nutrition Tips

Cut down on processed foods high in saturated fats and sugar and instead choose nutrient dense whole foods such as fruit, vegetables, nuts, seeds, healthy fats and quality protein. Aim for 10 portions of fruit & veggies a day if possible, limiting fruit to 3 portions. Limit caffeine and alcohol and keep yourself hydrated with water, herbal or green tea.

Increasing the diversity of the foods you eat and including sufficient fibre in your diet helps feed the beneficial gut bacteria. This is particularly important as approx. 70-80% of your immune system is found in the gut. So, keeping your gut healthy is an important step in supporting your immune health. Include some fermented foods such as kefir, sauerkraut or kimchi. 

The following foods contain specific micronutrients known to support immune health, so they are great to include in your diet:
• Vitamin C – broccoli, kale, cauliflower, yellow/green/red peppers, kiwi, citrus fruit.
• Vitamin D- salmon and other oily fish, eggs, some mushrooms, fortified foods.
• Vitamin E – nuts, seeds, avocado, spinach, broccoli, olive oil.
• Vitamin A – sweet potato, carrots, butternut squash, liver, spinach, broccoli, melon.
• Zinc – eggs, nuts, seeds, seafood, chickpeas, lentils, beans, meat and poultry.
• Omega 3 fatty acids – oily fish, flaxseeds, chia seeds, walnuts. 
Garlic, ginger and turmeric are also great anti-microbial and anti-inflammatory foods which are easy to add to your meals. Try adding turmeric to your scrambled eggs at breakfast for that immune boost. 

Lifestyle Tips

Stress can have a huge impact on the health of our immune system, leaving us more susceptible to illness. Most of us experience some forms of stress on occasion but it’s the ongoing, chronic stress that really takes its toll on our health. Become aware of your stressors and how you could manage them. Address your work/life balance and consider stress reduction techniques such as meditation, deep breathing and yoga. 

Get sufficient sleep, aiming for 7-9 hours per night. A recent study found that a good night’s sleep can boost the T cells in your body which fight infection. 

Regular exercise is known to boost immune health but beware of over training as this can be a stressor to the body. Exercising doesn’t have to involve joining a gym. Walking is a fantastic form of exercise with the added mental health benefits of being outdoors. 

Smoking is known to impact immune health and can increase your susceptibility to respiratory infections and flu. Consider cutting down or quitting if possible. 

If you would like to know more about how to support your immune health or would like to discuss specific supplements which may be of benefit, then please get in touch. 

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