Keep your digestive system healthy
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
Zinc is a crucial mineral for keeping your immune system healthy! Zinc is found in pepitas, nuts, chickpeas, cacao, oysters, garlic and lamb.

Vitamin C
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.

Minimise sugar
Sugar suppresses the immune system, minimise your sugar intake and have no more than 6 teaspoons a day.
Move your body 
Regular movement improves immune function, find some form of movement that you love such as walking, yoga or Zumba.
Supplements
Don’t waste your time and money on poor quality or the wrong supplements, if you would like to know which supplements can help you to prevent or reduce severity of colds, call the clinic and we can help you with the right prescription for you.
Immune Consultations to give your body that extra boost 
This is a good time to take extra steps to ensure you have the nutrients you need to support your immune system to fight off those nasty cold/flu bugs and have the supplements you need to naturally get better as quickly as possible if you do get sick.
Many people waste money buying over the counter supplements that are often poor quality, wrong dosage or wrong nutrient for the condition. It is worth getting the right advice and the quality practitioner only supplements at the right dose for you. We will also know what is safe to take alongside your prescribed medicines.
This consultation can be via phone or Skype and we can professionally prescribe the
Phone 47 222 111 for more details. We keep 15 minute slots open on the days we are in clinic for these kinds of urgent consultations. We are open on Tuesdays, Thursdays, Fridays and many Saturdays at our Penrith clinic.
Rebecca Varcoe is a Nutritionist and Healthy Food Expert at Informed Health Nutritional Wellbeing Centre, holding a Bachelor of Science in Nutrition and Food. This study has given Rebecca sound understanding in human physiology, biochemistry, nutrition, food and health. Rebecca is registered with International Institute for Complementary Therapists (IICT), a peak professional body for the natural health industry.

Photos by Kirsten Flavell © 2018