Immune Boost – 8 Ways to Naturally Support your Defence System

Well no one can escape the spot light being shone on the importance of our immune systems & health in 2020. It is more important than ever to help our inherent defence system work effectively and provide all the nourishment it needs to thrive.

Normal seasonal sniffles, flu, childhood illnesses and other challenges to our immune system can happen at any time, it’s not just COVID-19 that we need to strengthen ourselves against. On a daily basis our immune system is tried and tested, often without us knowing. It does a great job of keeping us safe. However, sometime we are struck down with a bug, often because we have not been taking care of ourselves as well as we should have been.

For the majority of us there is a lot we can do to target nourish this vital protection system we have. Nourishment can come from many different sources – internal and external. Here are the key points which I cover in depth in my 28 Day Immune Boost Programme:

  • Food – every time we munch on something we have made a choice, consciously or sub-consciously, to nourish or rob our bodies of nutrients. Foods such as high sugar, processed foods, fast food, microwaved food, etc all generally rob our bodies of nutrients, taking more from our bodies to digest & process than they give in return. The more natural, vibrant and minimally processed foods tend to contain greater levels of nutrients and are therefore more supportive to nourishing our defence system.
  • Nutrients – there are key nutrients that our immune system needs to thrive: Vitamin D, Vitamin C, Magnesium, Zinc, Vitamin A, Omega 3 (good fats) & Antioxidants. Optimal levels of these are key to a strong immune system. We often don’t even meet the 5 a day guidelines or get outside so our daily consumption of these vital nutrients is low. During the Immune Programme I show you how easy it is to up your intake of these nutrients during the day.
  • Gut health – as around 80% of our immune system is centred in the intestines, it’s vitally important that you have optimal levels of desirable bacteria, as these are the guards helping protect us from external invaders. Having sufficient stomach acid levels and healthy transit times to ensure that waste is removed effectively & efficiently are also key components to a healthy digestive defence.
  • Hydration – Dehydration has a negative effect on the immune system, impacting gut function, detoxification, mental capacity and much more. Keep your fluids up. Avoid caffeine, sugary drinks & alcohol.
  • Sleep – an important time for repair, rebalance and rest. If you are missing the magic sleep window your immune & mental health can be adversely affected.
  • Exercise – Movement helps get us outside and can positively boost our immune system & mood. It also supports an effective lymphatic system – essentially our rubbish removal system.
  • Stress – This depletes many of the key nutrients needed by the immune system, can trigger dehydration, adversely affects the gut and much more. Work on relaxation techniques, walk in nature and include self care as a must (it’s not selfish, it’s self love).
  • Connections – Emotional connections can both nourish and deplete us. Making sure we focus on nurturing relationship, having meaningful and fulfilling connections with others can help boost our immune response. It doesn’t just have to be with two legged friends either, our furry four legged companions can be so beneficial to our overall health, especially our immune system.

These 8 key areas are vital to keep in balance, especially during the rollercoaster of 2020. There is obviously more to each area than I’ve mentioned here. If you would like to be taken, step by step, through the indepth 4 week immune programme then please do get in touch – 0044 (0)7876757339 or

We will work together to target nourish your immune system, reduce inflammation, boost your gut and much more. Previous clients have joined the programme from both sides: to nourish & invest in their immune system AND post-illness, to renourish and recover.

Whatever your reasons, it’s more important than ever to look after ourselves so we can get the most out of life, care for our loved ones and stay strong on many levels.


Published by Caroline Westoll

I'm a Nutrition & Wellbeing Practitioner. Learning Permaculture ways & generating an edible garden in Sussex, UK

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