Good nutrition is essential to a strong immune system which can protect against seasonal illness and other health problems. No one food or supplement can prevent illness, but you can help support your immune system by including anti-inflammatory nutrients in your overall diet plan regularly.

The immune system is made up of a network of cells, tissues, and organs that work together to protect the body against many of the diseases and regular invading organisms, toxins and mutated cells (cancer cells).

It is an amazing system and incredibly complex.

Inflammation is a natural and very important part of the immune response. It occurs when pro-inflammatory hormones signal to the immune system to send large numbers of white blood cells to a particular area of the body where damage has occurred (e.g. a cut or an infected area of the body), damaged tissue needs removing or infection may need clearing.

This is expected to be a short-lived acute response. However, inflammation can become chronic and spread widely when there are chronic signals from areas of the body where damage or unwanted microorganisms occur. 

Unfortunately, inflammation can be dangerous if it becomes chronic and creates many disorders. Your body has an innate intelligence and wisdom.

Then it can guide you if you listen to it.

What does "Listen To Your Body" really mean?

Many times we eat something. And right before we eat it, we say, “I probably shouldn’t eat it. I probably shouldn’t eat those cookies or that ice-cream or that processed junk food.”

We’re completely ignoring our body’s warning system leading to an immune dysregulation and disease state.

Factors which May Contribute to Immune Dysregulation include:

• overweight and obesity

• lack of immune-supportive nutrients and foods

• chronic stress and old injuries

• long term use of some pharmaceutical medications

• poor digestion and absorption of nutrients

• unidentified or unmanaged allergies or intolerances

• chronic infection

Suggestions for Immune System Support Foods to Include:

1. 3 portions of oily fish (mackerel, salmon, sardines, herring, anchovies) per week. They contain omega 3 fatty acids: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which may help to regulate the immune system.

2. 1 portion of nuts (almonds, walnuts, hazelnuts, cashews and Brazil nuts) or seeds (pumpkin, sunflower, sesame, flax seed) per day. They contain antioxidant vitamins and minerals including vitamin A and E, selenium and zinc, which play a key role in regulating the immune system.

3. 5-6 portions of highly coloured fruit and vegetables per day. They contain antioxidants, vitamins and minerals, and phytonutrients which may help to support the immune system. Examples include dark green leafy vegetables, carrots, sweet potato, berries, and beetroot.

4. Herbs and spices: particularly ginger, garlic, green tea and turmeric. They contain phytochemicals which have a strong regulatory impact on the immune system.

5. Probiotics: potent immune regulators. Found in live yoghurt and unpasteurised fermented foods such as tamari, tofu, miso, tempeh, sauerkraut and kimchi, unpasteurised cheese, apple cider vinegar.

6. Red wine (in moderation!). Contains high levels of resveratrol, an anti-inflammatory and antioxidant phytonutrient.

Try out some of my supporting immune system recipes.

Foods to Avoid or Eat in Moderation:

All the foods below may interfere with immune function if eaten in excess.

• full-fat cheeses, ice cream and cream cheese

• trans-fatty acids (partially hydrogenated fats) found in various types of processed and packaged foods (e.g. margarine)

• red meat (e.g. steak, ribs, hamburgers, hot dogs, pork, bacon)

• white flour and sugary products (e.g. cookies, cakes, sugary cereals, lollipops)

• deep-fried foods (e.g. doughnuts, French fries, onion rings)

• diagnosed or undiagnosed allergens. Common allergens include: wheat, dairy, nuts, soy, tomatoes, eggs, sugar but should be identified on an individual basis.

Important Nutrients and Possible Supplements.

Below is a list of nutrients that have been shown to support adrenal gland function. However, supplements should only be taken under the guidance of a qualified healthcare practitioner. 

Please do not take any of the supplements below if they have not been recommended by your health practitioner (doctor, nutritional therapist).

1. Omega 3 fatty acids (EPA and DHA): omega 3 EFAs are natural anti-inflammatories and immune system stimulants.

2. Probiotics: preferably products containing over 10 billion live organisms.

3. Vitamin C: helps maintain levels of immune cells.

4. Antioxidant Complexes including vitamin A, C, E, selenium and zinc, and phytonutrients such as quercetin, curcumin and resveratrol are essential to immune support.

5. Vitamin D3: your body can actually produce vitamin D3 from cholesterol when exposed to the sunshine. However, good quality supplements can also be used to replenish vitamin D3 levels. A lot of research has found that vitamin D3 has a potent regulatory effect on the immune system.

Lifestyle suggestions:

1. Calming exercise: swimming, yoga, brisk walking, Tai Chi. These forms are probably the best for immune support, strenuous exercise can suppress the immune system.

2. Sleep! Relaxation is essential for immune support. Between 7-9 hours per night of sleep is recommended.

3. Stress management techniques. Low psychological states such as stress, anxiety, depression and grief can suppress the immune system. Learning how to cope with stress through meditation, counselling or visualisation is important for long-term immune support.