It’s that time of year, when so many are struck down by colds and flu.  One of the most frequent questions we get asked here at nutrition mission is ‘is this avoidable?’ the answer is a clear cut ‘yes’ together we can avoid these seasonal infections that leave us debilitated for days or even weeks by improving our immunity.

So what can you do to help ward off these viruses and improve our immunity?

Firstly eat to boost your immune system.  Eating a wide variety of fresh, wholesome foods packed with powerful vitamins and minerals is the first step to ensure a strong immune system.  Vitamins A, B6, C and E and the minerals zinc and selenium are crucial for maintaining a strong immune system.

You can take in these vitamins and minerals by ensuring you eat a rainbow of fruits and vegetables each day.  Although a good quality multi-vitamin can ensure your daily intake is optimal.

There are certain ‘super-foods’ that will give you the additional boost you need during this season.  Garlic is anti-viral, anti-bacterial and anti-fungal.  In order to achieve these health benefits, the garlic should be fresh.  Aim for a daily intake of 2 raw cloves that can be added to salads and soups, juices and teas.

Mushrooms have many medicinal properties, boosting white blood cell count giving you an improved chance of fighting infection.  These protective benefits are found in both maitake and shitake varieties.

Regular exercise has a boosting effect on the immune system, moving lymph around the body and oxygenating your cells.  Aim for 30 minutes of exercise 4 times a week.  This does not need to be in a gym, go for an autumn walk, an exercise class, swimming, jogging.  Just remember to get your heart beating to achieve these benefits.

Sleep is vital for the immune system, a minimum of 8 hours sleep a night gives the body the opportunity to rest and repair, less than this will put your body at risk of invaders, who will jump at the opportunity to encroach.  Regular, quality sleep will give your immune system the energy to fight off infection.

If you would like specific advice on boosting your immune system then contact Nutrition Mission and together we can prepare an individualized treatment plan and give you menu ideas to help you slip these foods easily into your daily food intake.