It’s more important than ever that you look after your immunity during these present times, as it is your first line of defence against viruses, as well as bacteria, environmental toxins and pollution.
Steph Lowe, founder of The Natural Nutritionist and resident Nutritionist at Melrose, shares with you how to nourish your immune system and therefore decrease your susceptibility to illness.
Here are Steph’s seven immune boosting tips to add to your daily routine.
- Eat a whole food diet with vitamin C from vegetables including broccoli and capsicum and fruits such as berries, lemon and lime.
- Support your microbiome with probiotic rich foods, as this is where 80-90% of your immune system lies. Some great examples include coconut yoghurt with live cultures, sauerkraut or beet kvass.
- Add raw garlic into your meals for its antimicrobials benefits. Some really simple ideas include in a salad dressing or basil pesto.
- Supplement daily with vitamin C, and increase your dosage during times of stress, travel or exposure to unwell people. I love Melrose Health Essential C + Immune, or their Vitamin C + Bioflavonoids if you are pregnant.
- 5. Include apple cider vinegar as it downregulates excess acidity, which is crucial for a healthy immune response. It’s also rich in probiotics and enzymes to further compliment your gut health.
- 6. Get some sun, the best source of Vitamin D. Vitamin D plays an important role in regulating immunity as it triggers an antimicrobial response and acts to protect the body from bacterial and viral agents. When exposed to pathogens, adequate vitamin D enables you to quickly fight off these invaders before it becomes a full-blown infection.
- 7. Sleep well. An abundance of research shows how important sleep is for your overall health, including your immunity and specifically, how well you can fight off infection. Aim for 8 hours a night and establish a good night time routine by avoiding technology in the 60 minutes prior to bed time.