
4 min read
Top Tips to Boost Immunity
Author: Cliff Harvey, Clinical Nutritionist & Researcher (PhD, DipFit, DipNat)
Clinical Nutritionist & Researcher (PhD, DipFit, DipNat)
More by authorMany of the symptoms linked with colds and flus' are actually caused by your body‘s own response to viruses and bacteria.
However, you don‘t need to suffer from these symptoms for long. Nutrition plays a large role in boosting the immune system - here are four simple things you can do to stay well for longer.
Cut sugar - eat more fat and protein
Eating a lot of sugar knocks your immunity in the short term. Sugars increase free radical production which is also bad for your long-term metabolic health.
On the other hand, good fats have actually been shown to reduce fats in the blood, decrease oxidation and its related damage and help the body to tap more effectively into fat stores (being overweight is linked to lowered immunity).
Fats from whole foods like avocado, nuts and seeds help to regulate cholesterol and quality proteins stimulate the immune system.
Take fish oil and eat more fats rich in omega 3
Omega oils are thought to act more like vitamins than fats. They are the starting point for a range of immune and inflammatory signalling chemicals in the body, that‘s why they are great for your immune system.
In a natural environment we would eat plenty of omega fats ­- in a ratio of less than 7:1 omega 6 to omega 3 fats. In the modern world though we eat around 25:1 omega 6 to omega 3 and this can distort our immune and inflammatory processes.
To boost immune function and rebalance, take a fish oil supplement (which is high in the omega 3 fats DHA and EPA).
Include hemp and flax oils as well as lower omega 6 nuts such as walnuts and macadamias in your diet - reduce the common, higher omega 6 vegetable oils like safflower, sunflower, canola, rice bran and corn - these are the oils highest in omega 6 fats which increase inflammation.
Read 7 simple nutrition tips to stay healthy...
Get enough micronutrients
You might be surprised to hear that many of us are starving. Not from a lack of calories but from a lack of micronutrients.
We need to refocus on eating six or more serves of vegetables per day, plus additional berries (which are high in nutrients and low in carbs) and consider taking a nutrient-dense greens supplement like Good Green Vitality.
Boost your vitamin D
When the sun is shining, don‘t waste it! Get out in the fresh air and catch some rays.
To make sure you are getting enough vitamin D, take a supplement that contains the preferred D3 (cholecalciferol) form. Good Green Vitality includes the recommended daily dose (400iu).
And if you‘re doing all the right things and you do get the occasional cold, don‘t worry, it won‘t last long.
Your immune system will be working away behind the scenes kicking some pathogen butt!
Read more
11 Body Systems: The immune system...
Practical ways to support your immune system...
11 Body Systems: Why it's important to take care of the respiratory system...
The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.
Related news
min read
Beyond Distractions: The Ultimate Guide to Focus and Concentration with Top Nutritional Tips
Boost your focus with 'Beyond Distractions' by Megan Jones. Discover effective concentration tips and nutritional advice for better cognitive health.
min read
Fuelling Resilience: Nourishing Your Body to Combat Stress + 10 Top Tips and 5 Top Nutrients to Help!
Boost resilience against stress with Megan Jones's insights on nourishing the body. Learn the top tips and essential nutrients, like magnesium and zinc, to combat stress effectively with Nuzest's Good Green Vitality
min read
An Introduction to Healthy Ageing – Our 4 Part Series and Must-See Articles
Unlock the art of healthy ageing with Megan Jones' blog series. Learn how diet, protein, and lifestyle impact longevity, and gain practical tips for vitality at every age. Dive into the science of nutrition for a life full of health and independence.
Unlock the art of healthy ageing with Megan Jones' blog series. Learn how diet, protein, and lifestyle impact longevity, and gain practical tips for vitality at every age. Dive into the science of nutrition for a life full of health and independence.
min read
The Lifelong Nutritional Journey: Nourishing Every Life Stage
Join Megan Jones as she delves into the critical role of nutrition from conception to our golden years. Discover how dietary choices shape our health and how Nuzest's Good Green Vitality can bridge nutritional gaps at every stage.
min read
Lifestyle as Medicine + top tips to help prevent lifestyle diseases and optimise your health!
Discover the deep connection between lifestyle and health. The World Health Organization emphasizes holistic well-being beyond just physical health. Learn how daily habits, from diet to sleep, impact our risk of chronic diseases and how modern insights align with ancient wisdom. Embrace a lifestyle that promotes longevity and well-being.
Discover the deep connection between lifestyle and health. The World Health Organization emphasizes holistic well-being beyond just physical health. Learn how daily habits, from diet to sleep, impact our risk of chronic diseases and how modern insights align with ancient wisdom. Embrace a lifestyle that promotes longevity and well-being.
min read
Mind The Nutritional Gap
Modern lifestyles lean towards processed foods, creating a nutritional gap despite available healthy options. This piece explores the reasons and emphasises supplements like Good Green Vitality as a potential remedy.
Modern lifestyles lean towards processed foods, creating a nutritional gap despite available healthy options. This piece explores the reasons and emphasises supplements like Good Green Vitality as a potential remedy.
min read
Navigating Healthy Ageing with the Power of Protein
As we age, it's inevitable that our bodies change. However, embracing proper nutrition and an active lifestyle can greatly influence the rate and manner of these changes. With the UN proclaiming 2021-2030 as the “UN Decade of Healthy Ageing”, it’s clear the spotlight is on the significance of healthy behaviours throughout life.
min read
Ageing Gracefully: Unveiling the Power of Immunity-Boosting Habits for Healthy Ageing
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
As we age, our immune response undergoes significant changes, closely linked to our nutritional intake. This article delves into how ageing affects immunity, emphasizing the role of a balanced diet, complemented by supplements like Good Green Vitality and Clean Lean Protein, in supporting a healthy ageing process.
min read
An Introduction to Gut Health & Nutrition – 5 Must See Articles
Gut health significantly affects overall wellbeing, influencing brain function, immunity, and metabolism. A balanced gut microbiota, influenced by diet and environment, can potentially enhance health, aid digestion, and reduce allergies. The roles of probiotics and prebiotics in gut health are also discussed.
min read
Probiotics vs. Prebiotics
Unleash gut health with probiotics and prebiotics! Strengthen digestion, immunity, and overall well-being. Try Nuzest's Good Green Vitality for convenient support with 8 billion CFU of probiotics. Take charge now!
min read
The Link Between Gut Health & Allergies - Plus 5 Top Tips to Help
Discover the link between gut health and allergies, and how the gut microbiome influences the body's immune response to allergens. Learn how adopting a balanced diet with prebiotics and probiotics can support gut health, reducing the risk of allergic reactions. Explore solutions for allergy relief and fostering a healthier gut with Nuzest’s multi-nutrient formula, Good Green Vitality.
min read
The Gut Connection: How to Improve Your Digestion and Gut Health in 6 Steps
Discover the significance of gut health and its impact on digestion and overall well-being. Learn six practical steps, including maintaining a balanced diet, staying hydrated, managing stress, and using antibiotics wisely, to promote a healthy gut and enhance vitality.
min read
Does Gut Health Affect Your Immune System? | Do These 6 Things
The gut microbiome, which consists of trillions of bacteria in our digestive tract, plays a crucial role in supporting our immune system and overall health. Consuming probiotics and prebiotics, staying hydrated, managing stress, limiting processed foods, and engaging in outdoor activity and exercise are effective strategies to promote a healthy gut and enhance immunity.
min read
How To Build A Smoothie
Surely making a smoothie isn’t rocket science, right? You throw some stuff in a blender, blend it and voila you have a smoothie. Kinda, but also not. A well-crafted smoothie is a beautiful thing. Tasty and satisfyingly nourishing. Great fuel that’s easy to digest and keeps you going. So how do you build this beautiful thing you ask?