10 Ways To Naturally Support Your Immunity

30 Sep 10 Ways To Naturally Support Your Immunity

Posted at 08:21h in Advice by

If you’re looking for ways to naturally support your immunity this autumn and winter, we’ve got you covered.

There is much talk of flu vaccines at this time of year. What there is much less talk of is how to naturally support our body’s sophisticated immune system. Here’s we’ll take a look at some of the evidence-based approaches to naturally supporting your immune health.

IMMUNITY AND VITAMIN D

One key nutrient that is commonly lacking in our clients is vitamin D. Not only is it vital for bone health, optimal levels are needed for healthy immune function. Research shows that people with low vitamin D are more susceptible to common infections like colds and other upper respiratory tract infections. One study found that 80% of patients hospitalised with Covid had vitamin D deficiency. Deficiency is very common. It’s rare that a week goes by where we don’t see at least one client with blood test results showing low levels. Below we’ll discuss how to optimise your vitamin D levels to ensure that low vitamin D isn’t increasing your risk of illness this winter.

YOUR HEALTH IS IN YOUR HANDS

In addition to optimising your vitamin D status, below are 10 proven, natural ways to support your immune system health. Most of them have benefits for your wider health, beyond supporting your immunity, too.

10 WAYS TO NATURALLY SUPPORT YOUR IMMUNITY

1. Eat a balanced diet with a wide variety of coloured vegetables, high quality proteins, healthy fats and plenty of water. Beyond vitamin D (and vitamin C which we most commonly associate with immunity) there are a number of important nutrients required for optimal immune function.

2. If you feel your diet might be lacking, consider a high quality multivitamin. We always take a ‘food first’ approach to acquiring nutrients, but sometimes it’s just not possible to get optimal levels of all nutrients from food alone. Nutri Advanced make a range of high quality multis.

3. Supplement vitamin D. In the UK, it is recommended that we all supplement vitamin D from October to March. Low levels can significantly compromise your body’s ability to defend itself against infection. It’s worth checking your levels regularly and adapting your supplementation accordingly. To correct deficiency take 4000IU daily for 10 weeks (280,000 IU in total). Your doctor might recommend a higher dose such as 50,000 IU once a week or 20,000 IU twice a week for a set period of time. These are high doses designed to correct deficiency. Once your levels are optimal you can work out your maintenance dose. 1000IU per day is suitable for most people but if your levels do start to decline again, you may require a higher maintenance dose. You can read more on the importance of vitamin D here.

4. If you smoke, do your best to quit. Smoking is known to compromise immune function.

5. Minimise your alcohol intake. Alcohol is also an immune suppressant. The less you drink, the better. If you’re feeling under the weather, avoid alcohol completely and give your body the opportunity to heal.

6. Carry our regular, moderate exercise. Too little isn’t good but neither is too much. If you can exercise outdoors and get fresh air and daylight at the same time, even better.

7. Aim for a minimum of eight hours of sleep a night. Studies show that people who don’t get enough quality sleep are more likely to become unwell after being exposed to a virus. Try to keep a regular sleep schedule, waking up and going to bed around the same time each day. Our body clock, or circadian rhythm, regulates feelings of sleepiness and wakefulness, so having a consistent sleep schedule maintains a balanced circadian rhythm so that we can enter deeper, more restful sleep. You can use a device such as a WHOOP strap or Oura ring to track your sleep and help keep you in good sleep habits.

8. Do what you can to manage stress. This can be easier said than done, but try to find some healthy strategies that work well for you and your lifestyle, whether that be exercise, meditation, a particular hobby, or talking to a trusted friend. Another tip is to practice regular, conscious breathing throughout the day and when feelings of stress arise. It doesn’t have to be long, even a few breaths can help. There are lots of apps and YouTube videos that can guide you.

9. Maintain a healthy weight. Being overweight can increase vulnerability to infectious diseases. This is understood to be due to chronic low-grade inflammation, hyperglycemia, hyperinsulinemia, and hyperleptinemia, which lead to weakening of both the innate and adaptive immune responses. If you need help with overcoming your weight challenges, reaching your goal weight and maintaining it long term, we can help. Contact us to find out more.

10. Wash your hands throughout the day. Wash them when coming in from outdoors, before and after preparing and eating food, after using the toilet and after coughing or blowing your nose. Antibacterial hand washes and hand sanitisers are unnecessary for most people. Faith in Nature make cost effective natural hand washes and soaps.

Our diet and lifestyle choices have a significant impact on how well we stay. Both in terms of our susceptibility to infections like coughs and colds, and to more long term, chronic health issues. If you take good care of your body, it will take good care of you. 

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    LINDA ROBINSON

    Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

     

    Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

    Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

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    Julie Gough is a BANT registered nutritionist and certified health coach specialising in weight loss and hormonal health. She works with clients to address issues such as PMS, thyroid disorders, weight gain, and menopause symptoms. 


    Drawing from her own health journey, Julie provides personalised nutrition advice combined with mindset coaching. She takes a functional medicine ‘root cause’ approach to helping clients overcome their health and weight challenges. 


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    Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

     

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    Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

     

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    Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

    NIKKI ANDRIANI

    Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

     

    Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


    A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

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    Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

     

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    INNA WEARN

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    ANIA MASON

     

    Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

     

    After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

     

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