Top tips to boost immunity naturally

What can you do to naturally boost your immunity?

Whether it’s to fight off potential viruses, colds, or pandemics, or just to feel better within yourself, here’s the best advice I can give you from my 21 years of clinical experience.

What foods can help boost immunity?

Berries

Think strawberries, blackberries, blueberries and in particular Goji berries, which are native to Asia and have been used for thousand of years for their culinary and medicinal qualities.

They're often known as a "super-fruit", as they full of healthy anti-oxidants, vitamin A and C, fibres, iron, proteins and beta-carotene. They assist in fighting against inflammation, boosting natural immunity; they also aid in skin/eyes health and potentially improving mood.

Use them as you would use raisins, so eat them raw, cooked or dried. Try adding them to your tea or smoothies, porridge/oatmeal/muesli, soups, stews, cookies, muffins or bring a handful with you for a snack during the day.

Ginger

It’s a spice that helps warm the stomach and the digestive system, so it aids with indigestion, calms nausea including pregnancy sickness, pushes out cold/flu and assists with immunity, as it has anti-inflammatory and anti-oxidant compounds.

In Chinese medicine it's considered a warming spice that aids in moving and warming your qi, blood and fluids in the body to assist in achieving ultimate balance within the body. Perhaps try it with your tea or add it to your smoothie, add some in your soups, bake ginger in your cookies or cakes, toss some in your stir-fries or add in your marinade. Add some slices to your foot bath (or general bath) to help warm up and circulate your tootsies. Add some lemon as well as the ginger if you want less of that spicy flavour.

Turmeric

It’s the plant that gives curry not only its yellow colour but also great medicinal benefits.

It contains the compound curcumin which has powerful anti-inflammatory and anti-oxidant properties, so great for your body to fight all the inflammatory processes like arthritis and acute swelling. It is also known for its anti-ageing properties hence the use as a facial mask.

So next time why not try adding some ground turmeric to your curry or barbecue marinade? Or if you don't mind the temporary yellow staining on the skin, try rubbing the root directly onto those inflamed swollen joints. Oh, have you ever tried a turmeric latte? Delish!

*Avoid taking extra turmeric supplements during pregnancy.

Garlic

Did you ever wonder why garlic supposedly wards off vampires? Apart from the bad smell, it is postulated to be used to ward off ‘evil spirits or diseases’.

In fact, garlic contains multiple compounds, including Allium sativum, which has been associated with keeping the immune system in homeostasis. The compounds within Garlic are thought to enhance the immune system’s fighting response to infection or viruses via our white bloods cells.

So perhaps try using more fresh crushed or sliced garlic in your recipes, try some garlic infused oil for cooking or for topping, make some garlic bread, garlic prawns, garlic mushrooms and garlic in your marinades.

*Be wary if on blood thinners, as excess garlic may cause increased risk of bleeding.

Zinc

It’s found naturally in the body. It is a mineral that helps our immune system fight off bacteria and viruses. It is also needed to help growth and development, gene expression, protein synthesis and wound healing including skin health and blood clotting.

It can be found in natural food/plant sources, added (e.g. into breakfast bars/cereals) or as supplements. Foods may include shellfish (oysters, mussels, crabs), red meat (beef, pork, lamb), poultry, fish, legumes (lentils, chickpeas, black beans, kidney beans), nuts/seeds (cashew, pumpkin seeds), whole grains (oats, quinoa), dairy (milk, yogurt, cheese). You may also find it in many cough/cold lozenges or nasal sprays due to it immunity benefits.

*Be aware not to overload zinc levels as this can cause negative effects. Please consult with your health professional follow dosage as prescribed.

Leafy green vegetables (think spinach, kale, lettuce, rocket, broccoli, bokchoy)

We all have been told since we were children to ‘Eat your greens!’. Why though?
They’re actually packed with so much goodness including vitamins (A, B, C, K), minerals (including magnesium and potassium), fibre, phytochemicals (which have anti-cancer properties) and are generally low in calories.

They help with cardiovascular health, gut immunity, muscle health, bone/teeth/eye/skin/hair/cell repair and diabetes control.

So try having fresh greens in your salads or vegetable salads, green smoothies (at room temperature i.e. avoid the ice so it doesn’t upset the stomach), add plenty in your pasta, add them to your breakfast, put them in your wraps or sandwich, or add them in your stir-fries.

Citrus fruits (oranges, lemons, limes, tangerines, mandarins, grapefruit)

They’re an excellent source of vitamin C, a key ingredient in boosting your immunity. Generally, citrus fruits also have the highest anti-oxidant levels of all fruits. So by having just one daily orange, this helps to meet the daily recommended Vitamin C level.

Ideally, have the fresh source of the fruits, have fruit salads, add the fruit in water for a refreshing twist in your drinks, add an orange in your home made juice. Be wary of shop bought citrus juices as these can also have a high amount of added sugar.

Foods and drinks that may compromise your immune system

Some studies show that eating excess sugar, refined carbohydrates (comfort food; they are refined in that they are stripped of all bran, fibre and nutrients), processed foods and greasy, oily foods (e.g. fast food) and drinking sugary drinks (e.g. soda), diet sodas (yes these are sugar free, but do contain artificial ingredients, including aspartame, saccharin and sucralose which can potentially alter the good gut bacteria) and excess alcohol may compromise your immune system and its ability to fight off diseases. Although not a food as such, smoking will also have a negative impact on your immune and respiratory system.

Other ways to boost and support your immunity:

Adequate sleep

As we sleep our body cells repair and rejuvenate, thus has a major role in injury recovery and keeping immunity strong. So if you’re not having enough sleep, you are more likely to catch illnesses and also your recovery time is prolonged.

So many of us can have inadequate amounts and quality of sleep, whether from poor sleep hygiene, shift workers, workaholics, students, parents, health conditions (e.g. menopause, pregnancy) and many studies have highlighted how we really shouldn’t underestimate its detrimental health effects.

Inadequate amounts of sleep (between 7 and 9 hours as an adult as per National Sleep Foundation recommendations) can also effect our physical and mental well-being, memory, quality of life and life expectancy, creativity, energy, functional capacity, alertness/attention, reaction times, weight control, stress levels, moods (e.g. irritability, depression), academic performance, increased risk of kidney and cardiovascular disease (hypertension), type 2 diabetes, stroke, and even cancer.

Have a read of my other blog here which talks about how important sleep is and some tips for improving sleep.

Fresh air and exercise

Get out and get some fresh air. Ever noticed how ‘fresh’ and different the air is when you’re at the beach or in the hills? This fresh, less polluted air is a great way to fill our lungs with more oxygen. Exercise is another option that is believed to help improve the immune system when performed regularly at a moderate, yet not excessive level. Exercise may help regulation of the immune system, and have an overall anti-inflammatory effect on the body.

So why not combine the both, and go for a walk/jog/run on the beach or hike in the hills?

*Be wary not to be exposed too harshly from the elements i.e. wind, heat. Particularly be mindful of dressing appropriately and not allowing your neck/chest/face be too exposed to the winds/drafts, otherwise you may end up catching a nasty pathogen/cold.

Stress reduction

When the body perceives stress, it is normal for the body to undertake the stress ‘fight or flight’ response, in turn releasing corticotropin releasing hormones and catecholemines in the body. You will get acute stress physiological responses including increased heart rate, muscle tension, sweating; however these are temporary. This acute stress response can be responsible for symptoms like headaches, sleep disturbances, fatigue, upset tummies and emotional lability. However if the body undergoes continued longer term stress, the continued activation and presence of these stress hormones will reduce the body’s immune system to fight off antigens and possible infections and lead to an array of more serious health issues, including depression, anxiety, high blood pressure, chronic pain and skin issues to name a few.

Have a read of my other blog here for stress reduction techniques including mindfulness and meditation.

Positive mindset

Did you know the benefits of positive thinking may include increased self esteem, increased energy, resilience, wellness, success, immunity and lifespan! It is believed that by having a positive mindset, it may have an effect on the neuro-endocrine system and aid in immunity. It may also promote one’s protective defence behaviours and in turn one’s adaptive coping mechanisms. By keeping a positive mindset, this will enhance mood and mental health.

So let’s start thinking what we are grateful and positive in life about: your health, your family, the beauty of nature, the ability to have fresh air and blue skies, to live so close to the beach, to have an array of delicious foods at our doorstep. Is your half glass full or empty?

Smile, laughter, happiness

We’ve often heard the phrase ‘laughter is the best medicine’. Laughter can alter our dopamine and serotonin secretion, and in turn increase one’s mood, assist in depression and mental health.

Did you know by smiling (or even fake smiling) for 30 seconds that you can trick your brain into releasing dopamine (the happy hormones) and to boost our bodies resistance? Give it a go!

So perhaps indulge in the comedies, join a laughing group, Laughter Yoga or go to a comedy club. Think of who makes you smile? BTW, that’s my little boy and me in the picture and just thinking of him always makes me smoke :)

Strong social connections

They can strengthen your health, physical well-being and state of mind. The benefits are numerous, including strengthening your immune system, decreasing anxiety and depression, recovering from disease, increasing your sense of happiness and even potentially lengthening your life.

Loneliness on the other hand, seems to have the direct opposite effect; it affects the immune system by potentially increasing inflammation during stress and decreases potential sense of contentment. Loneliness is also seen as a risk factor for depression, anxiety and decreased mental well-being.

So perhaps look at your relationships around you: do you currently have strong social personal relationships? Would you prefer strengthening them or even making new social connections? For those that are unable to physically socialise (due to immobility, isolation, other restrictions), the use of technology is so helpful (try FaceTime, virtual meetings, phone calls, internet meet-ups, professional and social forums).

Pet therapy

Ever wonder why pets are often brought to nursing homes or child care centres for all to enjoy? Apart from the cute and cuddly factor, research suggest babies in their first year are less likely to get sick, less likely to have allergies and asthma when living with a dog or cat than those that live without. Interestingly, living with a dog seemed to fare better than cats, perhaps due to the diversity of microbes the dogs bring with them.

Pets of course can also help in increasing movement and exercise, improving mood, decreasing loneliness and isolation, reduce anxiety and depression and also give you more of a positive outlook on life (ALL of which help boost immunity as mentioned in this blog).

Acupuncture and traditional Chinese medicine

As a registered acupuncturist, I regularly treat people who want to boost their immunity from ill conditions. Acupuncture and traditional herbs have been used for thousands of years to help assist with the treatment of inflammatory diseases and proposed to help boost the body’s resistance to disease. Research shows that Acupuncture seems to have a positive anti-inflammatory effect, especially with research towards allergic rhinitis.This anti-inflammatory effect may have a very important role in the immune system and the responses of the human body.

Traditional Chinese medicine aims to treat and target the root cause of one’s symptoms and not just treatment of the symptoms; it also aims to be preventative more than reactive. Further high quality research is still required to assess and measure the efficacy of acupuncture with immunity and how the immune mechanisms might be modulated. So if you haven’t before, why not consider acupuncture from a registered acupuncturist? The most common question people ask me is: “Does it hurt?”
To be honest, it might feel like a little finger nail prick and at some points, you may not feel a thing. Give it a go, it’s all natural and complementary to your health.

So there you go, give these immunity boosters a go! Let’s get fighting fit!

Healthy regards, Karen

Karen Chan is the chief physiotherapist, acupuncturist and director of Prospect Physiotherapy and Health Plus Clinic in Adelaide and has over 21 years of practice. She is also a lecturer at Endeavour College of Natural Health and has a keen interest in holistic health and well-being. For more of the team’s blogs read here.

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