6 ways to prepare your immune system for winter

Food is delicious though did you know it's also nature's medicine and your first line of defence??!

With these 6 tips from wholefoods expert, health writer and nutritionist-in-the-making, Nadia Felsch, you'll be set to fend off those wintery viruses!

1. Enjoy the rainbow

By eating a wide and colourful variety of fresh fruit and vegetables you’re providing your body with the countless nutrients that it uses to thrive and protect you.

Add in wholefoods such as quality animal protein, legumes, grains, nuts and seeds and you’re giving yourself the best chance to beat the winter lurgies that float around.

Key nutrients that your body seeks to prepare the immune system are Omega 3’s, the minerals selenium and zinc as well as vitamins A, C, D and E, all of which are readily found in a wholefoods-rich diet.

2. Crowd out the rest

Enjoy delicious meals made from wholefoods and lose the processed everything else – crowd them out with so much deliciousness that you don’t even notice they’re gone.

That means artificial sweeteners and refined sugars, processed meats and baked goods, fried foods and soft drinks; processed and packaged food-like items that have moved away from how nature made it.

We’re not designed to eat that way and as well as causing a myriad of issues for our bodies, these ‘foods’ suppress our immune systems, weakening them and making them more susceptible to illness. 

3. Listen to your gut

Our immune system starts and ends with the digestive system, around 80% of it is located there.

Good gut-health equals a strong immune system and probiotics, as well as detoxifying, offer us a defense shield.

This good bacteria that our bodies thrive on is found in both whole and fermented foods, such as raw sauerkraut, miso, yoghurt, kefir, kimchi, kombucha and microalgae, or in the form of supplements. Many of these products are now readily accessible to us and are a wonderful addition to a wholefoods-rich diet.

4. Herb and spice it up 

By cooking with and using naturally occurring herbs and spices, we access their natural antioxidant properties to prepare our own immune system.

Top options are onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, and turmeric.

5. Drink up

Water that is!

The elixir of life and consuming it often, is one of the best things you can do for your health.

It offers detoxification, hydrations and in this case specifically, it assists in the production of lymph, which carries white blood cells and other immune system cells.

6. The Power of C

In preparation as prevention and as a natural remedy too, Vitamin C is a serious powerhouse for the immune system.

The simplest way is to add a slice of lemon to your water, which will provide you with extra vitamin C.

It can also be used in conjunction with natural healers, ginger and Echinacea in warm water when you start to feel less than ideal.


There you have it! 

Embrace what's around you and easily adapted into your life to fend off the dreaded winter germs!

If you're looking for relatable and inspiring health posts + delicious and simple recipes - visit Nadia's site or say hello to her on social.

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All images by Tippy Dray.


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