Natural immune support for the family
Winter can be a tough time, so it’s integral to support yourself and your family to maintain wellbeing. With the right tools in your toolkit, you can lessen the likelihood of constant sickness and all it brings, as well as treat colds and viruses in a timely and efficient way. Today’s blog is all about supporting your immunity with natural medicine, nutrition, and lifestyle tips. Let’s get started!
Lifestyle tips to support immunity
In a nutshell, immunity is the first line of defense your body has against invaders. This can be viral, bacterial, chemical, or otherwise. Optimal functioning of your immune systems requires low stress, adequate rest, good nutrition and more. Here are some of the basic things you can do to create strong immunity for your whole family:
- Hydration! Ensure everyone has adequate fluid intake. Your immune cells swim in an ocean of lymphatic fluid, and dehydration can greatly reduce their effectiveness.
- Ensure everyone gets adequate sleep and rest times. This is truly a priority for strong immunity because the body recovers, repairs and even detoxifies during sleep. A lack of sleep also creates inflammation and stress, therefore lowering immunity in the process.
- Offer lots of fresh fruit and vegetables at snack times and reduce or eliminate all packaged junk and sugar laden foods. Good food filled with nutrients and antioxidants is integral to strong immunity!
- Get out into the sun. Particularly in winter when it does peek out from behind the clouds. This will help keep your Vitamin D levels up, which is essential for optimal immune function.
- Exercise! Keep the family moving to keep the lymph flow and immune cells happy. Stagnation in the body creates the same in the immune system.
Nutrition for a robust immune system
A diet full of fresh vegetables and fruits provides loads of support for the immune system. The more colourful your plates, the better. This ensures high antioxidant and anti-inflammatory foods are present. Here are some further nutritional tips:
- Chicken soup, veggie soup, stews with loads of veggies and protein are all valuable for immune health. Keep soup on rotation over the winter months.
- Add garlic and ginger into meals as often as possible. Turmeric as well! They help to fight off any bacterial or viral invaders.
- Fruit every day – oranges, kiwis, mandarins, frozen berries, fruit smoothies etc.
- Use homemade stock or bone broth in cooking because it is full of immune supportive and gut healing nutrients.
- Herbal teas with herbs such as echinacea and elderberry are wonderful for kids and adults alike. You can use them both as a preventative and when sick to help keep fluids up. Fresh ginger tea with lemon and manuka honey is also beneficial.
Natural immune remedies
Here are my top remedies for treating any winter illnesses:
Echinacea. This is a very well-known immune supportive herb, and for very good reason. It is highly supportive of immune function and helps to reduce any inflammation and over activity of the immune system. It can be used in both viral and bacterial infections, and also as a preventative measure during the winter months.
Elderberry and elder flower. This is a great herb to use because it is high in antioxidants and other nutrients that help to boost immunity. It also boosts the body’s production of immune cytokines, making for a stronger defense against illnesses.
Probiotics. If you or your child constantly gets sick, there could be a bacterial imbalance in the gut. The immune system largely stems from the digestive tract, and so supporting this with the right strains of probiotics can really boost overall strength and resilience.
Vitamin C. Another well-known immune system hero. Vitamin C helps to shorten the duration of colds and flu, which is what we all need. It also supports various cellular functions of the immune system, contributing to strengthened immunity.
Zinc. This mineral helps the body to fight off any invading bacteria or viruses. It also helps produce healthy and strong immune cells and recover quicker from any illnesses. Yes please!
Cod Liver Oil. This nutrient rich oil is very high in vitamins D and A, which are both essential for robust immunity in children and adults. Our diets are often lacking in these nutrients, so supplementation can be helpful.
Essential Oils. Eucalyptus and peppermint essential oils are wonderful in a diffuser or vaporiser to help clear the airways and sinuses. They are especially helpful at night when sleep is needed.
Like with all natural medicines, you want to make sure you are getting reputable and pure brands. I highly recommend you speak to a naturopath before purchasing off the shelf remedies. Likewise, if you find yourself or your kids are constantly sick or have slow recovery, personalised support is essential in getting the treatments you need.
If you need support with constant sickness, or to boost your family’s overall immunity, please get in touch with me via the booking tab.
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