How To Boost Your Immune System Naturally – Staying Healthy This Season.

It’s that time of year when there are a lot of germs about and we can become more susceptible to colds, the flu and other viruses so it is essential that we take extra care of ourselves and learn how to boost our immune system naturally

It’s important that we find the time to devote to ourselves each week to unwind and de-stress, plus aim to get enough quality sleep each night as well as feed our bodies properly to give it the best help to fight off all that nasty bacteria that are floating around.


We should try to eat a healthy nutritional diet that includes a variety of food that includes all the colours of the rainbow, ensuring we get enough Vitamin C and D, plus eat lots of zinc rich foods such as seafood, spinach, beef and cashews to name just a few.


Also there are also certain foods that can help us recover when we get sick and they are foods that contain prebiotics and probiotics.

We should generally try to include foods in our diet that are both pre- and probiotics on a regular basis to give our body ammunition to help it fight off all the harmful invaders before they can do any damage.


These act as a food source for the probiotics to help them be more effective and some foods that contain prebiotics are raw garlic, raw or cooked onions, oatmeal, bananas, honey and pistachios


These are good type of bacteria that lives in your gut, when they are performing well they help with digestion and protect your body against harmful bacteria. They are immunity boosters and help you avoid digestive problems if you have a high stress lifestyle or are taking antibiotics too often. However when they aren’t being efficient your body can become a breeding ground for bacteria and other nasty bacteria.

There are quite a few different foods that contain probiotics such as sauerkraut, sourdough bread, sour pickles (brined in water and sea salt) Kefir, Yakult and dark chocolate. Probably the most popular and most available foods that are a great source of probiotics are yogurt & cheese, especially certain cheeses such as Feta, Edam, Gouda and Mozzarella. Be sure to look for the ones that have labels such as organic, probiotic, made from raw milk.

Feta cheese made from goats or sheeps cheese is actually one of my favourite cheeses, not only is it versatile and easy to digest but has also been hailed as a highly nutritious cheese. It has different types of protein that bind with other vitamins and minerals and has been shown to not only have anti-bacterial properties and can help our immune system but also can protect us against cancer….


It’s also essential that we make sure we are getting a variety of enough high quality protein in our diets and for us female’s whey protein powder is a great way of helping us to get the right amount.

Studies have also shown that this by-product of cheese production has immune boosting effects and is an ideal way of getting intact probiotics straight to your gut where they can do their job.

Using whey protein powder is such a quick and easy way to get nutrition into your body and is so versatile. You can use it in shakes and smoothies, blend it into your oatmeal or pancakes as well as make all sorts of yummy sweet nutritional treats with it.

You can have some fun as well as red wine is said to be a great pre-biotic and believe or not Tequilla is a pro-biotic, just don’t go overboard with them. Also don’t forget to get your water intake everyday to stay hydrated.

Get Outside and Stay Active

If you can get the chance to go outside during the day and catch some sun rays at some point take it for an extra boost of vitamin D. walking taking photos

Finally we all know that exercise generally makes us feel good, so even if you don’t feel like it when the weather is miserable it is important we do try to keep doing some form of daily physical activity whilst we are healthy.

Studies have shown that people who exercise on a regular basis are less likely to catch viruses and if they do the symptoms are a lot less severe – yet another benefit of being fit and healthy!

So ladies try not to take on too much and make sure you take the time to look after yourself this season. Be sure to eat a healthy varied diet and aim to get at least 8 hours sleep each night in order to stay fit, strong and healthy.

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6 Responses

  1. Kenny says:

    Awesome article here! I stay pretty healthy through this time of year but my sister gets sick constantly! Reading what you said, my diet has just about everything you mentioned in it. I get my protein, vitamins and pre and probiotics. Do you have any recommendations that I could tell her to get her diet better without changing it very much?

    • Emma says:

      Hi Kenny,

      Thank you for the great feedback and I’m really pleased you liked the article and that you are eating all the right foods.

      I’d tell your sister to try and eat more fruit and vegetables as well as the other things I’ve mentioned in this post

      Also there is another of my posts on the importance of protein which might be good for her too, as so many females don’t get enough of this in their daily diets and it can have an adverse effect on our immune systems.

  2. Di says:

    Hi Emma
    I started making my own sauerkraut last year, and fortunately it worked first time and I loved it, in small doses of course. I started looking at gut health for my inflammatory issues, and really enjoy researching all about how we can improve our gut health. Great article thank you.

    • Emma says:

      Hi Di,

      Thank you for the great feedback – I haven’t had sauerkraut for years so I’d love to see your recipe to see if I could get all the ingredients here to give it a try 🙂

  3. Sangeeta says:

    Hi Emma, it is a nice and impressive article and I like the way you mentioned the list of food to boosting the immune system in one article.
    I am fitness freak person and I always trying to maintain a proper diet which includes protein, iron, calcium, magnesium to keep myself healthy. And above all, exercise daily.

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