Did you know that approximately 70% of your immune system is located in your digestive system? To keep your gut healthy include fermented vegetables such as sauerkraut and kimchi, full fat Greek yoghurt or coconut yoghurt, apple cider vinegar and kombucha.
Eat a rainbow!
A variety of bright colour fruits and vegetables aren’t only full of antioxidants such as vitamin C to support your immune system the fibre content also feeds your microbiome (good bacteria) keeping our digestive system nice and healthy.
Get some sunlight and eat good fats
Sun light and good quality fats such as olive oil, nuts and seeds, eggs and fish oil help the body absorb vitamin D. Vitamin D is extremely important for healthy immune function.
Zinc is a crucial mineral for keeping your immune system healthy! Zinc is found in pepitas, nuts, chickpeas, cacao, oysters, garlic and lamb.
We all know vitamin C helps us fight of infection. Foods rich in vitamin C includes berries, citrus fruits, cauliflower, tomatoes and green leafy vegetables. A great way increase your vitamin C intake is starting your day with a warm lemon water.
Ensure you are getting adequate sleep
Sleep is when the body rest and repairs. If your not getting enough ( 7-9 hours) of sleep each night your body doesn’t have enough time to repair.
Calm stress levels
Stress hormones inhibit the function of all aspects of the immune system and can have a big impact on your immune system and overall health. Breathing exercise: 4 seconds in and 7 seconds out for one minute will calm you.
If you use this breathing technique before meals it will ensure that you are in rest and and digest mode when you eat which will allow you to absorb nutrients from your meal.
Sugar suppresses the immune system, minimise your sugar intake and have no more than 6 teaspoons a day.
Regular movement improves immune function, find some form of movement that you love such as walking, yoga or Zumba.
Photos by Kirsten Flavell © 2018