With the change of season around the corner it is very important to make sure your ingesting the nutrients to boost your immune system. Here are 10 Tips to Boost your Immune system
Increase water – this is essential for flushing out the mucus as well as keeping your mucus membranes hydrated to ease congestion. If you are struggling with water try a herbal tea.
Reduce dairy – this will increase your mucus production. Try using almond milk, coconut yoghurt and goats cheese as alternatives every other time.
Add garlic – if you are having a stir fry for dinner, pop it on your meat, fish or even mushrooms to ingest it whatever it takes to included more than once a day to increase your intake of this powerful antiviral nutrient, important for adding any viral and sinus infections
Reduce caffeine – in the form of coffee, soft drinks, energy drinks, all of them! Whilst you may feel like you need a pick me up with the change of season however this will dehydrate your mucus membranes and draw vital water out of your body needed to keep you hydrated.
Increase your vitamin C foods – you’ve heard it before vitamin c boosts your immune system and you’ll hear it again and again. Foods such as broccoli and blueberries will have your highest concentration, but don’t forget the citrus fruits such as your orange and lemons
Reduce bananas – these have also been proven to increase your mucus production and some people find they crave them as their phlegm increases. Don’t give it. Pick berries as your alternative.
Increase your essential fatty acids – especially your omega 3’s. These are important for their anti-inflammatory action which will keep your sinuses clear. High sources of these omegas are fish, avocado, nuts and seeds
Add pineapple – this will be your best asset to your diet. Pineapple is high in bromelain an enzyme proven to reduce congestion and inflammation – the two most important symptoms to be reduced at this time of year.
Increase your veggies – these are packed full of immune boosting nutrients to keep you fighting fit. Focus on your leafy greens such as your spinach and kale
Stay active – as it starts to cool down DO NOT reduce your exercise. Exercise is an important part of keep your immune system at a level to fight infection
Follow these simple tips to ensure your immune system is ready for the change of season.
Submitted by Sinead Smyth
Clinical Nutritionist at Naed Nutrition