Support Immune Health at Home
Our immune system is programmed to detect when something is wrong in our body. It’s like inbuilt army. It can help to fight off invaders, as well as rebuild and repair when things become damaged.
So how can we strengthen our immune system? The best way is to go back to basics, ensure good nutrition, priorities healthy lifestyle practises and listen to the signs your body is giving you. Here are 23 tips for supporting your immune system at home.
Try something new everyday or pick one tip, implement it as best you can until it becomes a habit and then move on to the next.
Small changes can make all the difference.
Tip #1 - If you are sick stay home.
Why: In most cases we get sick because we are run down or we've been burning the candle at both ends. Listen to your body, stay home and rest until you are feeling better. This also prevents other people getting sick as well as reduces the risk of you getting sick again.
How: Take away the guilt and call in sick. Don’t judge others for taking time off when they are sick.
Tip #2 - Take it Slow:
Why: The more common time to get sick is in the cooler months. Prevent getting sick at this time by slowing down. If you look around thats what most things in nature are doing. They are storing their nutrients, finding someplace warm, shedding things that require energy and taking rest. Try to follow natures lead - shed what you don’t need - time commitments, people, things. Stock up on nutrients rich food and prioritise rest.
How: Introduce a slow morning routine and start your day off calm rather than GO GO GO.
Tip #3 - Sleep
Why: Studies show that lack of good quality and quantity of sleep can make you more prone to getting sick. Sleep is when the body repairs and rebuilds. The immune system also releases immune cells when we sleep which can protect us when we are exposed to pathogens. Lack of sleep limits these processes, putting us at risk of becoming sick.
How: Priorities sleep by setting a bed time and sticking to it. If sleep is a problem for you reach out for help.
Tip #4 - Spend time in nature.
Why: One of the reasons why people get sick is because they spend more time indoors, especially in winter. It is easier for viruses to spread in small inclosed spaces and you are more likely to come into contact with people. Spending time outside helps us get fresh air as well as sunshine which is antibacterial and a source of vitamin D.
How: Go for a walk or eat your lunch outside in the sunshine everyday.
Tip # 5 - Bone Broth
Why: Bone Broth is nutrient-rich and in a form that is easily absorbed. It can be enjoyed on its own or used as a base to boost the nutrient status of a meal. The amino acids in bone broth help to heal the lining of our gut wall which helps to prevent pathogens from leaching directly into the blood.
How: Get my Bone Broth recipe here. Add to soups, sauces and slow-cooked meals.
Tip #6 - Drink water
Why: If we are exposed to a pathogen, it's going to enter our body through our skin, mouth, nose or eyes - our first line of defence. If any of these areas are dry, cracked or broken it makes them weak and easier for invaders to take over. Hydration strengthens our first line of defence and allows our body to clear things out before they become a problem.
How: Keep a drink bottle and sip sip sip. If you struggle to drink water, try my free challenge - 1L before 11am.
Tip # 7 - Drink Tea
Why: Drinking Tea is warming which stimulates blood flow, digestion and detoxification. It is also a gentle way to include herbs that are beneficial to the immune system - Turmeric, Chamomile, Green Tea, Ginger, Thyme, Licorice, Peppermint, Lemongrass, Echinacea.
How: Brew a pot of your favourite tea and sip through the day. Here are a few of my favourite immune support teas - Red Lorry Yellow Lorry, Stage Kiss, Opening night nerves
Tip # 8 - Eat your veggies
Why: Veggies provide vitamins and minerals for the body to function optimally. They are antioxidant-rich and have anti-inflammatory properties which can help reduce your risk of getting sick as well as support your body to heal when you are sick. Vegetables also provide fibre to help feed the good bacteria in our gut.
How: Aim for 5 handfuls of vegetables a day - 1 with breakfast, 2 with lunch and 2 with dinner.
Tip #9 - Probiotics & ferments
Why: A study on mice suffering from a respiratory virus showed a decrease in microbiome diversity, compromised gut lining, and an increase in pro-inflammatory bacteria. This left them open to secondary infections. Replenishing beneficial gut bacteria can prevent the overgrowth of unwanted bacteria as well as reduce the risk of secondary infections.
How: Add a probiotic supplement daily. I like Probioform Probiotics. You can also add fermented foods to the diet.
Tip #10 - Reduce Alcohol
Why: Alcohol can damage immune cells, contribute to inflammation and negatively impact the gut microbiome. It also puts you at a higher risk of respiratory conditions. Alcohol also affects the quality of sleep which puts you at a greater risk of getting sick.
How: Limit and reduce alcohol. Swap the nighttime wind-down drink for a cup of herbal tea.
Tip # 11 - Avoid Stimulants
Why: Caffeine can reduce our natural immune response as well as create stress which puts the body at a weakness. Stimulants can also impact sleep and the body’s ability to rest.
How: Limit caffeine to one cup a day before lunch.
Tip #12 - Reduce Sugar
Why: Sugar creates inflammation in the body which can impair immune function. It also contributes to the overgrowth of opportunistic bacteria in the gut creating an imbalance in the microbiome.
How: Limit sugar in the diet and switch to healthier treats such as Healthy Chocolate or Hot Cross Bliss Balls.
Tip #13 - Ginger
Why: Ginger is great to have on hand when we get sick but also to help prevent getting sick. It's anti-bacterial, anti-viral, anti-inflammatory and antioxidant. Studies have shown ginger can help to reduce symptoms of sore throat and the common cold as well as help with feelings of nausea and digestive discomfort.
How: Grate fresh ginger into meals. Add slices of ginger to your water bottle. Pour hot water over ginger for a delicious tea. Add ginger to juices or smoothies or chew on it straight.
Tip #14 - Garlic
Why: Garlic is an immune fighting machine. It has been used for centuries as a home remedy to help prevent getting sick as well as a treatment when you are sick.
How: It can be eaten straight, added to meals or infused in oil. When using garlic in cooking it is best to crush it first then let it sit for 10 minutes before cooking. This helps to protect and enhance the immune-boosting properties.
Tip #15 - Vitamin C
Why: Vitamin C is a potent antioxidant and an essential micronutrient to health. It helps to build physical barriers such as our skin and gut lining and also helps to enhance immune cells so they can kill off unwanted pathogens. Deficiencies in Vitamin C can impair immunity and put us at risk of becoming sick. Studies also show that supplementing Vitamin C can both prevent and treat respiratory tract infections
How: Include Vitamin C rich foods in the diet - Citrus fruit, Red peppers, Strawberries, Blackcurrants, Broccoli, Brussels Sprouts, and Leafy green veg like Kale & Spinach.
Tip # 16 - Zinc
Why: Studies have shown zinc can reduce the duration of the common cold. It also promotes wound healing which is beneficial for our first line of defence - the skin and gut lining. If these are healthy and strong, it makes it harder for pathogens to enter the bloodstream and make us sick.
How: Red Meat, Chicken, Oysters, Shellfish, Eggs, Whole grains, Nuts, Seeds, Legumes, Some vegetables including kale & green beans
Tip # 17 - Vitamin D
Why: Vitamin D plays a crucial role in activating an immune response and enhancing immune cells for defence. Deficiency can be common due to spending most of our daylight hours inside. We also protect our skin so heavily when we are outside that our body can't absorb Vitamin D.
How: Spend time outside with the sun on your skin daily, Eat fatty fish, seafood, mushrooms and egg yolks or take a supplement.
Tip # 18 - Reduce Stress
Why: When we are stressed constantly we can easily become run down which leaves us open to becoming sick.
How: Take breaks, do things we enjoy, mindful breathing, journaling, exercise, sleep and switching off.
Tip #19 - Essential Oils
Why: Essential oils are high in anti-bacterial, anti-microbial and anti-inflammatory properties.
How: They can be diffused to help clean the air, sprayed around to cleanse your personal space or rolled on the skin with a carrier oil for that extra layer of protection. My favourite essential oil blend for this time of year is Kindred Self - May I be Renewed
Tip #20 - Exercise
Why: Exercise has been shown to improve immune response as well as reduce inflammation. It can help to reduce stress and promote good mental health. Studies have shown regular exercise can help to reduce the occurrence of the common cold and respiratory illness.
How: Include intentional movement every day. Go for a walk, bounce on a mini trampoline, sign up for a class or hit the gym.
Tip #21 - Protect your skin
Why: As mentioned earlier, our skin is one of our first lines of defence. If it is dry, cracked or damaged it can allow pathogens to easily move in. In the cooler months or skin is prone to becoming dry from constant exposure to heaters. We are also less inclined to drink water during winter which leads to dryer skin.
How: Stay hydrated and implement a regular skincare routine.
Tip #22- Detoxification
Why: Supporting our body’s organs of elimination can help to remove toxins and waste from the body. If our organs of elimination are working, our immune system and more easily clear out unwanted pathogens. Enemas are a great tool to help to clear waste, reduce toxic load and improve digestion. This is beneficial as around 70-80% of our immune system resides in the gut.
How: learn more about enemas here
Tip #23 - Ask for help
Why: As a naturopath, I can help you to address weakness and support the body with herbs and nutrients which help promote a healthy immune system.
How: Book an appointment online here.
