Reduce Your Stress

Stress has a major impact on the ability of our immune system to function optimally. When stressed, the body releases the hormone cortisol. After prolonged exposure to high levels of cortisol, the immune system becomes suppressed and the body cannot fight off harmful pathogens. The best way of supporting the immune system is to reduce stress levels by promoting relaxation through practises such as meditation and mindfulness.

Get Enough Sleep

During sleep our body undergoes many repair processes which help support the body's defence mechanisms. Without enough sleep the body cannot produce immune cells that can effectively fight off infections. When sleep deprived the body produces more stress hormones that reduce the immune system’s ability to fight off harmful viruses and bacteria. Aim for 6-8 hours of good quality sleep every night and practice good sleep hygiene.

Get Outside and Move Your Body

Self-isolating does not mean you need to stay indoors. You can still get out into nature even if it’s just going for a walk around your block. Exercise helps to reduce stress and cortisol levels, boost happy brain chemicals and stimulate the circulation of lymph, the transport system for our immune cells. Along with the benefits of exercise, getting at least 15 minutes of sun exposure to your arms and face daily is needed for vitamin D production in our skin. Low levels of vitamin D have shown to reduce the function of the immune system and increase our risk of getting sick.

Eat Your Greens

Green leafy vegetables are your immune systems best friend. High in fibre and antioxidants, they help feed your gut bacteria and help your immune system to fight off any nasties. With 70% of the immune system residing in the gut, having a healthy gut microbiome is essential for immune health. Increasing the levels of good bacteria in the gut can help strengthen your immune system. Antioxidants can help support the immune system by reducing free radical damage to immune cells. Food high in antioxidants include dark green leafy vegetables, berries, onions, garlic, beetroot, red cabbage and dark chocolate.

Wash Your Hands

Washing your hands frequently with antibacterial soap and alcohol-based hand sanitisers is the best way to reduce the spread of viruses. Proper hand washing involves washing for at least 20 seconds ensuring to rub between your fingers and under your nails. Washing your hands as you come home can help reduce the spread of viruses into your house. Viruses that may be on your hands are very easily transferred when they make contact with mucous membranes. These include eyes, mouth or nose so avoid touching your face as much as possible.

For more information on how to boost your immune system download my Guide to Boosting Your Immune System Ebook or book yourself in for a 15-minute ‘Quick Script’ naturopathy consultation with personalised advice and access to practitioner-only immune boosting supplements.