With the level of uncertainty the world is experiencing right now it is understandable that at times we may feel like we are fighting a losing battle against an unseen viral agent. While some stockpile toilet paper and food to give themselves some semblance of control it is prudent to remind ourselves that our bodies have a tried and true defence force against such pathogens and it is fully within our control to support our body to strengthen our immune defences. We may not be able to stop this virus but arming yourself and your family with the tools to build strong immune defences may reduce the severity of your symptoms and help to speed your recovery along.

So how do you keep your defences strong?

Here are some tips to support your immune system as it strives to keep you healthy throughout the coming months.

• Include immune boosting nutrients in your diet. We are all familiar with the need to increase our Vitamin C to strengthen our immune system but another key player is zinc. Zinc supports our immune system to be engaged at the first sign of any disease causing viruses or bacteria. Zinc is found in meat, eggs, seafood, nuts and seeds. Vitamin C sources include citrus, capsicums, berries, dark leafy greens, tomatoes and broccoli. Try starting the day with a freshly squeezed juice alongside your eggs and spinach for a good dose of immune boosting nutrients.

• Up your vitamin D. Another key factor for immune health is adequate levels of Vitamin D. Vitamin D helps to co-ordinate your immune cells in their fight against disease and a number of studies have shown that adequate vitamin D levels reduce the chance of developing acute respiratory infections including influenza.
Safe sun exposure supports your body in its production of Vitamin D. Perhaps a walk in the sunshine is just what the doctor ordered and in addition provides exercise good for your overall health and may even reduce your stress levels. For advice on vitamin D supplementation please feel free to message me.

• Look after your gut health. With approximately 70% of our immune system originating in the gut, keeping it populated with a host of healthy bacteria goes a long way to ensure that your immune system is up to the task of keeping you well. Including fermented foods such as kombucha, sauerkraut, kimchi, natural set yoghurt or taking a good quality probiotic can encourage a healthy digestive tract. Don’t forget to eat plenty of fibre. Fibre acts as a prebiotic which supports the probiotics as they do their job.

• Factor in some ‘down time’. The stress of being constantly on the go can drain the body’s nutritional resources and leave you vulnerable to colds and flu. Scheduling some time out for yourself gives your body time to recharge. Give yourself permission to read a book, take in an online yoga class, enjoy a walk amongst nature or start that meditation program you’ve had on your to do list. After all its good for your health.

• Enjoy warm nourishing foods. It has been said that chicken soup is good for the soul. If you are suffering with flu symptoms it is also a great way to supply your body with much needed vitamins, minerals and hydration when your appetite might be flagging. Add in some garlic, ginger, onion and chilli for flavor as well as their anti-inflammatory effects.

• Get some sleep. 7 to 8 hours of good quality sleep allows your body to restore energy and increase its resilience against a host of disease causing nasties.

• Eliminate inflammatory foods Just because you are in isolation doesn’t mean what you eat doesn’t count. Sugar, refined carbohydrates, trans fat and processed foods can encourage inflammation in the body and do little to support the health of your immune system.

If you’d like more information on supporting your immune system or ideas on how to include nourishing foods in your diet is it business as usual at Northern Beaches Nutrition – albeit on a digital platform. Feel free to message me here or call – I’d love to hear from you.

Please note that if you suspect you are suffering from Coronavius or Coronavirus like symptoms please call your GP or contact the Coronavirus Health Information line on 1800 020080. For further information follow this link NSW Government Coronavirus Health Alert