How to boost your immune health

Complementary medicine and natural therapy practitioners, including Naturopaths, Nutritionists and Western Herbal Medicine, work to strengthen the body’s natural defence systems to prevent and reduce signs and symptoms of infection. This is achieved through careful assessment to develop personalised support strategies that target the needs of the client. A prevention strategy can include improving the body’s ability to resist infection by addressing factors that impact immune health. These include such things as chronic stress, poor sleep, inadequate hygiene practices, and poor diet.

Evidence-based nutrition approaches to support immune health

Evidence-based nutrition approaches demonstrate that dietary choices play a crucial role in supporting immune function through multiple mechanisms. A foundational strategy involves consuming a diverse, whole-food diet rich in colourful plant foods, which provides essential polyphenols that can reduce viral replication and enhance immune responses. Adequate protein from lean meats, eggs, legumes and nuts ensures the immune system has the ingredients to build and repair immune cells, produce antibodies, and maintain the structural integrity of tissues involved in immune defence.

Reduce processed foods, sugar and too much salt as these can promote inflammation, disrupt gut microbiota balance, and impair the function of key immune cells.

Key micronutrients require particular attention, including vitamin C from sources like parsley, citrus fruits, capsicum, broccoli, strawberries, and kiwi fruit, alongside zinc from seafood, sunflower and pumpkin seeds, and eggs. These nutrients work synergistically to support immune function, reinforcing the importance of obtaining them through whole foods rather than isolated supplements. Additionally, incorporating anti-microbial herbs and spices such as garlic, thyme, oregano, clove, and chilli can provide natural antibacterial and antiviral properties. Adequate hydration through filtered water, herbal teas and water-rich fruits and vegetables maintains optimal physiological function.

Mushrooms, particularly shiitake and reishi varieties, serve as effective immune modulators due to their beta-glucan content and other bioactive compounds.

Vitamin D sufficiency, achieved through appropriate sun exposure during mid-morning or mid-afternoon periods, is critical as research consistently links low vitamin D levels with increased susceptibility to viral respiratory infections. These nutritional strategies should be complemented by regular moderate exercise, adequate sleep, and proper hygiene practices including frequent handwashing and avoiding contact with mucous membranes when hands are unwashed, creating a comprehensive approach to immune system support.

Being prepared to treat infection is the most important

In addition to prevention strategies, it is prudent to prepare in case you do get a cold or flu. Having a safe and effective strategy for how to treat illness may help speed recovery and reduce discomfort.

Specific herbs and nutrients have been shown to have anti-microbial and immune-modulating effects and support important body systems such as the respiratory system. Herbs such as fenugreek may help thin and expel mucus. Ginger can help soothe and reduce the cough reflex. Thyme can ease sore throats and assist with reducing inflammation and infection.

Taking self-prescribed over-the-counter products is often much less effective than taking an individualised blend of herbs and/or nutritional supplements prescribed by a trained health professional. Ensure you have an acute care action plan to complement a prevention strategy. Seek professional advice before self-supplementing. Most importantly, allow yourself rest and give yourself recovery time.

Support your health with individualised care

Natural therapy provides a holistic approach to health care. Immunity can be supported with holistic evidence-based strategies to suit your specific needs. If you’re unwell, you can still make an online appointment via Telehealth.

The Practice Wellbeing Centre is a community clinic that offers affordable Clinical Nutrition, Naturopathy and Western Herbal Medicine consultations conducted by our students under the supervision of an experienced team of academic clinicians. The Practice Wellbeing Centre operates in Brisbane, Sydney and Melbourne. 

There is a comprehensive dispensary stocked with practitioner-only nutritional supplements, western herbal medicine and evidence-based therapeutic products that ensure you walk away with all the resources you need to support your immune health.