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3 key tips to optimise your immune system during the global pandemic from a nutritionist!

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Are you out and about during covid-19? If you worried about your health and wellbeing, read below and find out what you can do to enhance your immune system today!

The Hipprocies once said “let food be thy medicine” and they could not be more right! Eating the right foods and taking good dietary supplements is critical for maintaining a healthy life, particularly now with the emerging pandemic.

Below are some nutrition tips I recommend everyone to utilise daily to help build and enhance your immune system.

Tip 1: look after your friendly gut bacteria

Did you know that  70–80% of the body’s immune cells are found in the gut?

Good gut bacteria help restore your gut and overall health; if there is any harmful bacteria lingering in your digestive system, your friendly bacteria fight against pathogens and bad bacteria. 

The relationship between the gut microbiota and the immune system is that the gut microbiome supports protective responses against pathogens, promotes tolerance to harmless microbes and their products, and helps our immune system to not react to our own body.

So, what can you do to keep your gut microbiome in check?

  • Eat diversely; aim for 20-30 different foods a week. Professor Tim Spector states that by doing this you can feed up to 2000 different bacteria strains in your gut.
  • Feed your gut bacteria; prebiotic-rich foods feed your good bacteria. This includes asparagus, Jerusalem Artichoke, bananas,
  • Avoid processed foods and sugars; these feed the bad bacteria which can suppress your immune system.

Tip 2: healthy fats are essential!

Research has shown that omega-3 fatty acids strengthen the majority of the immune system’s mechanisms by exerting alterations on the activation of cells from the immune system. In addition, omega-3 fatty acid is known to be anti-inflammatory meaning they can inhibit a number of aspects of inflammation including production of inflammatory cytokines and T cell reactivity. To increase omega-3 fatty acids in the diet, include any of the following three times a week;

  • Wild-caught salmon
  • Tuna
  • Mackerel
  • Spinach
  • Sardines 

Tip 3: include immune-boosting foods to your diet

Vitamin A rich foods; Vit A helps regulate cell proliferation, and aids form mucous tissues which acts as a defence mechanism.

  • Carrots
  • Spinach
  • Sweet potatoes
  • Apricots


Vitamin C; a strong antioxidant which can make you less prone to infections. Vitamin C helps soothe and treat symptoms like the severity of colds, and reduce painful inflammation.

  • Oranges
  • Grapefruit
  • Strawberries
  • Kiwi
  • Broccoli
  • Peppers


Vitamin D; the receptor for this hormone is expressed on particular immune cells (B cells and T cells). Vitamin D can modulate the innate and adaptive immune responses. Deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. Vitamin D can reduce your risk of infectious disease by triggering a strong anti-microbial response to fight off unwanted invaders, stopping infection and disease before they even start.

  • Fatty fish (tuna, mackerel, and salmon)
  • Foods fortified with vitamin D – (some dairy products, orange juice, soy milk, and cereals)
  • Cheese
  • Egg yolks
  • Mushrooms

Tip 4: maintain adequate hydration

Good hydration ensures your blood carries the right amount of oxygen and nutrients to cells, flushes toxins, maintains healthy sleep and reduces your risk of depression. Water also helps produce lymph, which circulates white blood cells, and keeps your eyes, nose and mouth clean to repel dirt, dust and parasites. A lack of water makes your GI tract susceptible to bacterial overgrowth, compromising your immunity.

To ensure you get the right amount of water, check out some tips below that will help:

  • Keep a bottle of water on your desk at work, or fill a jug of water to drink during the day at home. Seeing it is a reminder and this way, you can monitor how much you have drunk as opposed to keeping a score of how many glasses you have had.
  • Eat foods that have higher water content like cucumber, watermelon, lettuce, celery, grapes, oranges, tomatoes.
  • If drinking water becomes boring, try some variety like spa water or herbal and fruit teas.
  • Either add a squeeze of lemon or lime to your water or add a slice of fruits and herbs to water and leave in a jug or bottle overnight to allow the flavours to infuse into the water.
    • Oranges, lemon slices, strawberry and basil, and mint and cucumber make great, refreshing drinks.
  • If cold drinks are not your thing, then add apple slices and a cinnamon stick in hot water, or even ginger and lemon!

If this resonates with you then…

Take advantage of our 15-minute sessions either with a Nutritionist, designed to give you the support you need with your concerns and to get you started on your road to recovery. Find very quick and effective results!

At Perfect Balance Clinic, our Nutritionists will provide you with an important assessment of your condition and discuss many routes to explore for optimum health. Our assessment covers important aspects that most practitioners seem to miss in normal sessions with their clients. This allows us to accelerate your recovery!

Simply use the contact form below to provide us with your details to get booked in.

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