There are many ways to support your immune system through times of increased risk, here are a few tips you can do at home!
- Healthy Fats, Protein & REAL FOOD! It’s sometimes as simple as that. If you can build your meals around this concept, you’re sure to be giving your immune system the best possible chance. Why?
Healthy fats (essential fatty acids) - gatekeepers of immunity, required for structure and function of immune cells, key role in preventing inflammation! Foods: a high-quality fish oil (avoid supermarket and chemist discount brands), avocado, nuts & seeds, coconut oil, oily fish (salmon, tuna, sardines), grass fed butter or ghee.
Protein – inadequate protein in the diet is linked to dysfunction of the immune system. The amount depends on individual circumstances but including some kind of protein at each meal is a great start. Foods: animal meats (chicken, beef, lamb, salmon, fish), eggs, legumes, nuts and seeds.
Vegetables, fruit & whole foods - refined foods or packaged food is going to be stripped of nutrients and can contain added sugars.Vegetables are jam-packed with essential vitamins and minerals needed to support and strengthen your immune system. Include garlic, onion, ginger, capsicum, green leafy vegetables and citrus fruits high in Vitamin C such as oranges and lemons daily! Vitamin C supplementation has shown to improve the function of the immune system and strengthen resistance to infection.
- Reduce sugar and caffeine! Sugar is an immune suppressant with studies showing sugar reduces the capacity of the white blood cells to function properly. Excessive caffeine intake is likely to function as a stressor to an immune system already struggling. Sources of caffeine include, coffee, tea and energy drinks.
- Increase Vitamin D intake! Low Vitamin D levels are associated with immune dysfunction. Vitamin D assists the immune system by reducing inflammation and increase the amount of antimicrobial proteins, which destroy invading germs and viruses! Sunlight and foods such as cod liver oil, salmon and sardines are high in Vitamin D but testing and supplementation can be useful!
- Supplement and eat Zinc rich foods! Zinc is a key antioxidant with numerous fundamental roles in the immune system including antiviral activity! Foods such as pumpkin seeds, sunflower seeds, egg yolks, seafood and beef are highest in zinc.
- Increase water intake! Water is one of the simplest ways to increase energy levels, support your immune system and enhance the bodies detoxification pathways. We are plants with complicated emotions and just like plants, we need water! Aim for 2-3 litres of filtered water daily.
Supplementation to consider for extra support:
- High dose Vitamin C
- Zinc
- N-acetylcysteine – antioxidant, anti-inflammatory properties
- Vitamin D
- Probiotics – probiotics have been shown to influence a number of components of immune system response; they exhibit antimicrobial activity such as stopping bacterial invasion, decreasing inflammation both locally and systemic. Probiotics can also enhance barrier function and integrity therefore helping to reduce allergic and inflammatory responses. Strains do matter though!
- Herbal medicines such as Andrographis, Echinacea, Garlic, Thyme and Goldenseal – immune enhancing, anti-viral, anti-microbial and anti-bacterial properties.
Note: Supplementation quality matters. Consult a practitioner for quality, practitioner prescribed supplements to avoid spending money on supplements that aren’t of benefit. Dosage is also individual so please consult a qualified practitioner for a treatment plan to suit you.
In Good Health,
Taylah Teschner (BHSc Nat)
Get to know Taylah: 
“Through the use of evidence-based medicines derived from nature and implementation of healthy lifestyle practices, we are able to support the body’s own innate ability to heal itself. This leads to more sustainable and long-term health outcomes.” Taylah’s passions are natural health, family, good food and her dog Ruby!