A Nutritionist’s Top Tips for Immune Health this Winter

Written By Rebecca Tarver

We all know how important it is to have a robust immune system, right? Especially at the time of year between seasons, when the weather is changing, or during times of stress. As a Nutritionist who loves working with busy people who don’t have time to be sick, I am always looking to ensure my patients know what to do to support their immune system.

When it comes to clients who are struggling with their digestive system, it is even more important to support the immune system as absorption of key nutrients for immunity is often compromised due to inflamed or damaged intestinal cell lining. Did you know, a huge portion of the immune system is located in the gut?

That's why in this article, I am super excited to dive into this topic with you today. We're going to explore some ways anyone, including those with less than ideal digestion, can naturally boost immunity, from simple lifestyle changes to powerful nutritional supplements. So, get ready to arm your immune system and equip yourself with some valuable knowledge!

Understanding the Immune System:

Before we jump into the strategies for boosting immunity, let's quickly understand how the immune system works its magic. Think of your immune system as your body's defence system, working tirelessly to keep you healthy and protected. It consists of a complex network of cells, tissues, and organs that work together to identify and eliminate harmful substances, such as bacteria, viruses, and toxins. 

When your immune system is strong and in balance, it's better equipped to fend off invaders and keep you well. But when it's weak, it's like the world's worst security guard, letting anyone in and causing all kinds of trouble.

Lifestyle Changes for Immune System Support:

First up, a balanced diet is key. Your immune system thrives on nourishment, so make sure to load up on a variety of fruits, vegetables, healthy fats like avocado, olive oil, oily fish varieties (salmon, mackerel) and lean proteins such as seafood, poultry, beans and legumes, nuts and seeds.

These foods provide essential vitamins, minerals, and antioxidants that help strengthen your immune response. For example, citrus fruits like oranges and lemons are packed with vitamin C, which is known to bolster immune function. 

Coloured fruits and vegetables are rich in antioxidants and vitamins such as vitamin A and vitamin E, which are important for maintaining a healthy immune system. I always recommend clients to “eat the rainbow”. Fatty fish like wild-caught salmon and sardines are a great source of omega-3 fatty acids, which are known to reduce inflammation and strengthen the immune system. Nuts and seeds like pepita and brazil nuts are packed with essential minerals such as zinc and selenium, which are also important for a healthy immune system.

Don't forget about the immune-boosting powerhouses garlic, ginger, and turmeric, which have been used for centuries to enhance immunity. Turmeric is especially good for reducing inflammation in the digestive system too.

Regular exercise is another game-changer for your immune system.

Not only does it help maintain a healthy weight and improve cardiovascular health, but it also enhances immune function (and happy endorphins for mood on dull wintery days). Take some fresh air and sunshine outside with a long walk, bike ride, or light jog. Yoga and Pilates are great ways to incorporate low stress, breathing and flexibility exercise into your day.

Ah, sleep – the unsung hero of immune support.

Getting quality sleep is vital for maintaining a robust immune system. During sleep, your body repairs and regenerates, and your immune system goes into overdrive, fighting off infections and fortifying your defences. For a good sleep routine, aim for 7-9 hours sleep and stick to the same bedtime and wake time, even on days off if you can.

Stress, can really wreak havoc on your immune system.

Chronic stress weakens immune function, making you more susceptible to illnesses. That's why it's essential to manage stress effectively. Explore stress-reducing techniques that resonate with you, such as deep breathing exercises, meditation, exercise, regular catch ups and fun with friends or family, your favourite hobby scheduled into your day, a warm bath….

Natural Remedies for Immune System Support:

Essential oils can also be helpful in managing cold and flu symptoms. Tea tree oil applied topically is famous for its antimicrobial properties and can help ward off harmful pathogens. Eucalyptus oil is great used in a steamy shower for clearing congested airways and supporting respiratory health. 

You can also source blends for immunity or sinus congestion to add to a diffuser.

Remember to dilute essential oils properly and use them as directed.


Herbal teas, such as ginger, echinacea, and chamomile, can provide a comforting and immune-supportive drink. Ginger shots, made with fresh ginger root, lemon juice, and a touch of honey, are a powerful way to kickstart your immune system. 

Including garlic and onion in your cooking also supports the immune system to fight pathogens (and it tastes delicious!) And when you're feeling under the weather, whip up a hearty immune-supportive chicken soup, packed with nutrient-rich vegetables, herbs, and spices. This has been proven to be a great immune-supporting meal. 


Supplementation:

If you still feel you need an extra bit of oomph to boost up your immunity, the heroes in supplements include zinc, vitamin C, Vitamin D, mushroom complexes, and immune specific probiotics. These are helpful for prevention, and as treatment.

There you have it – a comprehensive guide to naturally boosting your immunity. By making simple lifestyle changes, incorporating immune-boosting foods, embracing stress management techniques, and exploring natural remedies, you can strengthen your immune system and enhance your overall well-being. 

Remember, these strategies work best when practised consistently and in conjunction with other healthy habits. Before making any significant changes, it's always a good idea to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medications. 

If you're struggling with poor immune health, let me know – I'm here to offer support and I have proven methods that have helped many of my clients. You can book a free discovery call here.

References:

Rebecca Tarver
Previous

The Benefits of Sleep for Those with a high risk of cardiovascular disease or Type 2 diabetes.
Next

Helicobacter Pylori