At a time like this, a healthy diet has never been more important. There are many foods that are natural immune boosters so make sure you are including the following:
- At least 5 vegetables per day of different colours. Each colour has a completely different range of antioxidants, phytonutrients, polyphenols etc. Purple, red, orange, and deep green veg should be your priorities
- 2 portions of low sugar fruit – berries are brilliant immune boosters especially the purple ones such as blueberries, blackcurrants, elderberries, blackberries
- 1 portion of Whole grains per day (brown rice, oats, quinoa, buckwheat) and starchy veg (squash, pumpkin, sweet potato) provide fibre which feeds your gut bacteria. 80% of your immune system is found in your gut bacteria
- Plain, live, unsweetened yogurt or kefir also contributes to your gut immunity as do fermented foods such as sauerkraut (not in vinegar), kimchi, kombucha. Or consider a probiotic supplement (ask me for a recommendation)
- Drink plenty of filtered water – 2 – 3 ltrs of non-sweetened, non-caffeinated liquid per day
- Juice of half a lemon in hot water with a teaspoon of honey (preferably local, raw or manuka) and some fresh, grated ginger is great for soothing sore throats and chests and keeping bugs at bay
- Vitamin D is a major contributor to a strong immune system. Sunshine is the best source – we could only get a maximum of 10% from our food. But make sure you include oily fish, eggs, butter, mushrooms for that important 10%, as well as taking a Vitamin D supplement (ask me for a recommendation)
- Include plenty of the following immune boosters:
- Green tea
- Don’t overeat. Allow a minimum 12 hour overnight fast and ideally a gap of 5 hours between meals. This allows the body to “take out the trash”
- I know that with all this talk of “self-isolation” and you must do that if you are ill. But the temptation is for us all to tuck ourselves up in front of the telly. But exercise also keeps the immune system strong, especially when taken in the open air. So get yourself outside for a daily brisk walk of at least half an hour.
I hope you found this helpful.