5 Simple Ways to Support Your Immune System

Immunity starts in the kitchen 🍋

Here in Sydney we haven't seen much cold weather as yet, and already in clinic I’m seeing a wave of Covid, colds and flus.

A gentle reminder that now is the perfect time to support your immune system, before winter really kicks in. A few simple preventative steps can make such a difference.

I’ve included a few tips below, along with my two favourite supplements for prevention. If you are a client and don’t already have access to them through Vital.ly, just send me a note and I can easily add them for you.

5 Simple Ways to Support Your Immune System

1. Wash hands properly (and often)

One of the simplest and most effective ways to reduce the spread of viruses is proper handwashing with soap and water. Try getting the whole family into the habit of washing hands as soon as they arrive home.

2. Focus on immune-supportive nutrients

Include foods rich in vitamin C such as citrus fruits, kiwi fruit, berries and capsicum, alongside zinc-rich foods like oysters, liver, pumpkin seeds and legumes. These nutrients play an important role in supporting immune function. Garlic is also a natural antimicrobial and old school rinsing and spitting with a good quality iodised salt is great for sore throat relief and ulcers. Fermented foods like sauerkraut and kimchi are also fantastic for the gut (which is critical for the immune system).

3. Sip on warming herbal teas

Herbal teas made with ginger, turmeric or fresh lemon can be wonderfully soothing during the cooler months. They’re also a lovely way to support hydration and provide gentle immune support.

4. Eat seasonal vegetables

Autumn is the perfect time for nourishing meals filled with pumpkin, sweet potato, beetroot, carrots and leafy greens. These vegetables are packed with antioxidants and fibre to support both immune health and digestion. Roast them, blend into soups or add to slow-cooked stews for easy comfort meals.

5. My favourite immune support supplements

Two practitioner-only products I love during cold and flu season are MediHerb Throat Spray and Eagle Zinc C powder. The Zinc C tastes great and children over 3 yrs can also take a small dose. If you'd like access and guidance on dosage, feel free to get in touch.