Feed your microbiome
70 per cent of our body’s immune cells are located in the gut. Make sure your gut has as many different bacteria species as possible by eating a wide variety of different foods.
Get enough sleep
A good night’s sleep is essential for our overall health, and it’s particularly important for our immune system. Aim for at least seven to eight hours of sleep every night.
Eat fresh, organic fruits and vegetables
Eating a variety of fresh, organic fruits and vegetables provides our body with the essential vitamins, minerals and nutrients needed to keep our immune system healthy. Vegetables grown above ground have a lower glycemic index. Vitamin C-rich foods such as citrus fruits, berries, melons, tomatoes, bell peppers and broccoli are especially good for the immune system.
Avoid sugar
Sugar can weaken the immune system, making us more susceptible to infections and illnesses. Avoid processed foods and sugary drinks, and instead opt for whole foods like fruits, vegetables and wholegrains.
Avoid processed foods
Processed foods are often high in unhealthy fats, sodium, sugar and other additives that can weaken the immune system. Opt for whole, unprocessed foods whenever possible.
Exercise regularly
Regular exercise is essential for maintaining good health and a strong immune system. Aim for at least 30 minutes of moderate exercise most days of the week.
Get plenty of Vitamin D3
Vitamin D3 is essential for a healthy immune system, and many of us don’t get enough through diet and sunlight, in which case a supplement is helpful. Zinc, vitamin C, prebiotics (fibre) and probiotics (good bacteria) are also essential for a healthy immune system.
Take echinacea
Preferably in extract form, as research shows it increases the number of white blood cells, which fight infections. Echinacea has been shown to improve immunity, blood sugar, anxiety, inflammation and skin health.
Reduce stress
Stress can weaken the immune system, so it’s important to find ways to manage stress in your life. Try meditation, deep breathing, yoga, or other relaxation techniques.
