Our immune system does an exceptional job of keeping us well – its job is to recognise and protect us from foreign invaders such as harmful bacteria, viruses, fungi, toxins, and parasites. In immune challenging times there are a number of simple things which can be done to help our immune system work at its optimum:

 · Sleep well

 · Eat well

 · Drink well

 · Manage stress levels

 · Practice mindful hygiene

 · Consider others 


What you eat has a dramatic effect on your immune system and general wellbeing.

 · Ensure adequate fluid intake – 2-3L of warm water spread across the day (with fresh lemon or lime if preferred) 

· Vitamin C rich foods – kiwi fruit, citrus fruit, peppers, berries, tomatoes, sweet potato, broccoli, carrots

· Vitamin E rich foods – sunflower seeds, almonds, hazelnuts

· Zinc-rich foods – oysters, shellfish, cashews, pumpkin seeds, organic lean red meats

· Good quality protein – fish, poultry, lean meats, organic tofu/tempeh, chicken soup!

· Essential fatty acids – oily fish (wild-caught salmon, mackerel, sardines), walnuts, flax, chia, hemp, and pumpkin seeds

· Probiotic foods – kimchi, sauerkraut, organic miso, kombucha, kefir, tempeh

· Potent anti-virals/immune stimulants – garlic, onion, mushrooms– especially reishi and shiitake

· Foods to avoid include alcohol, refined sugars, processed foods, and chemicals/additives/preservatives 


· Rest – sleep at least 8 hours per night 

· Reduce your stress – limit social media, keep your news sources to reputable ones

·  Be proactive and informed – not fear-based and worried

· Consider practicing mindfulness and meditation – we recommend the Headspace and Relax Light apps

· Stretching and a home yoga practice is a good way to keep active, stimulate the lymphatic system and keep moving – YouTube has a number of free video classes lead by qualified instructors 

· Keep in touch with friends and family – calls, Facetime, Skype & chats

· Keep your brain-inspired and active – podcasts, puzzles, board games, learn a language, learn an instrument 

· Keep creative – music, dancing, cooking, painting, drawing, poetry, good books – food for the soul

· Wash your hands with soap! 


Natural medicine shines when it comes to immune support and prevention, as well as stress and anxiety which can become prevalent in uncertain times. Consider speaking with one of our Clinicians about taking the following:

· Vitamins A, C, D & E

· Zinc 

· Homeopathy

· Herbal medicine 

Yours in health and wellbeing, 

The Health Optimising Team