Our diet plays a key role in strengthening our immune defenses. Whilst, there are many foods and supplements which play a role in supporting immunity these are my top ten evidence-based tips to support your immune system and prevent getting ill.
- Hygiene: Wash hands frequently, use hand sanitiser, limit touching your eyes, nose, and mouth.
- Fermented foods: Yogurt, sauerkraut, kimchi, and kefir contain friendly bacteria which may help boost our production of antibodies. One study found that a daily cup of yogurt can reduce your susceptibility to colds by as much as 25 percent.
- Anti-viral foods: Several foods have anti-viral properties. These include:
- Raw garlic: contains allicin, an anti-viral agent. Delicious in dips such as hummus.
- Shitake mushrooms: contain beta-glucans, which have been shown to protect against viruses. Delicious in risotto and pasta dishes.
- Ginger: shown to protect against respiratory tract infections. Add to curries, stir fry dishes or smoothies or try a ginger shots.
- Coconut oil: contains antiviral compounds. Use in stir fries and curries.
- Fruit and vegetables: Rich in Vitamin C which helps to reduce the severity and length of viruses. Try soups, smoothies and salads to boost intake.
- Omega 3: A fatty acid which may inhibit virus replication. Sources include; oily fish, walnuts, hemp seeds, chia seeds & flaxseeds.
- Black elderberry: Supplements such have been found to reduce upper respiratory symptoms caused by viral infections.
- Vitamin D: Shown to significantly reduce your risk of viral infection. Get tested before you supplement.
- Keep warm: Viruses live longer and can replicate faster in colder temperatures.
- Research has found that sleeping less than 7 hours can make you more likely to develop viral infections.
- Stay active: Research has shown that regular physical activity enhances immune function by increasing white blood cell count
