Now, more than ever, we are seeing ‘immunity boosting’ remedies flying around, from pills to teas to whole diets. To put it simply, there are no miracle foods out there — However, you can strengthen and support your body’s natural defences to help fight off disease-causing organisms through your diet and lifestyle choices.
Increase Plant-Based Foods
Whole plant-based foods may help to lower your susceptibility to illness due to their nutrient-dense properties. Fruits, vegetables, nuts, seeds and legumes are all rich in nutrients and antioxidants, which will help to fight off harmful pathogens. Antioxidants help to reduce inflammation in the body by combatting free radicals. Chronic inflammation is linked to several diseases and conditions thus, it’s a good idea to do what we can to help limit unwanted inflammation.
We are all aware that Vitamin C is important for reducing your chances of catching the common cold and other viruses. Fruit and vegetables are packed with Vitamin C, with the richest sources being strawberries, kiwis, oranges, sprouts and peppers. As Vitamin C is a water-soluble vitamin we cannot store it, therefore adequate amounts are vital. Please note that the body will excrete excess Vitamin C if overconsumed. If you are including a wide variety of fruits and vegetables in your diet, in a variety of colours, you won’t need the additional Vitamin C tablet or powder.
Healthy Fats
Fats such as those in olive oil, oily fish, nuts, seeds and avocado contain anti-inflammatory properties, which as we’ve just mentioned above can help to ‘boost’ the functioning of your immune system.
Probiotics
The gut plays a large role in immunity and therefore, we want to promote good bacteria in the gut to help target harmful bacteria. Fermented foods such as sauerkraut, kefir, kimchi and natural yoghurt are all great for increasing probiotics. Alternatively, if you don’t consume these foods, a probiotic supplement can be introduced for convenience to also help promote good bacteria.
Consume the Rainbow
The more variety of colours when it comes to fruits and vegetables, the better. Different colours provide different vitamins, minerals, phytonutrients, antioxidants, and fibre, all of which support immune cell function and reduce inflammation.
Examples:
If you struggle to get a wide variety of fruits and vegetables in, then a greens powder can definitely be a supplement to consider to improve your overall micronutrient and antioxidant intake.
Vitamin D
Vitamin D helps to support immune function, skeletal muscle function, and efficient recovery from training. During the winter months, it is strongly recommended that you take a supplement of at least 10 micrograms a day (our primary source of Vitamin D). However, most of us, still don’t get enough exposure to the sunlight throughout the summer months too (particularly if you’re in an office for the entire day). I do encourage you to continue taking your Vitamin D supplement year-round.
Limiting Sugar, Saturated Fats and Processed Foods
Whilst having processed foods is absolutely fine in moderation, these foods all contribute to increased inflammation in the body and an increased risk of various chronic health-related diseases such as obesity and type 2 diabetes. Therefore, if you are looking to support your immune system, I strongly recommend limiting these particular foods as much as possible.
Reducing Additional Stress
Long-term stress can lead to increased chronic inflammation, so it’s important to identify additional stressors in your life. Find what activities work best for you to help relieve stress such as daily exercise, yoga, journaling, walking, listening to music, reading or meditating. We live in a very fast-paced world so it is important to find the time each day to fully switch off and focus on yourself.
Adequate Sleep
Sleep is a factor when it comes to health that is very often overlooked and forgotten. There is a strong link between poor sleep quality and a higher susceptibility to illness, so be sure to get 7-9 hours of sleep every night to optimize health and your immune system’s ability to function.
Take Home Point
Please don’t fall for every ‘magic’ pill, diet or tea you see that claims to ‘boost’ immunity. Focus instead on strengthening and supporting the functioning of your immune system through your overall diet and lifestyle choices.
Nutritionist Becs
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