5 immune supporting habits to help you bounce back

There’s nothing worse than waking up feeling under the weather and realising you are going to be parked on the couch (or maybe even in bed) for the foreseeable future.

While there is no 100% failsafe option when it comes to supporting your immune health, there are some evidence-based things you can try to help prevent, treat and recover from an acute case of illness that leaves you with cold and flu-like symptoms, and a general feeling of fatigue and lethargy - whatever the cause.

1. Nail the basics

Immune health is important all year round - not just during the winter months.

Your immune system protects the body from outside invaders such as bacteria and viruses. So, why not support it to do its job in the best way possible? 

Nail the daily basics like eating your 5 serves of veggies and 2 serves of fruit, regular exercise, adequate sleep (at least 7 hours of shut-eye a night is ideal!) and managing your stress levels. 

These healthy-living strategies also nourish your body in so many other good ways at the same time!

2. Add some natural supportive remedies

If you are feeling run down, or want to give your immune system an extra edge, you may like to consider some natural remedies:

Vitamin C

Vitamin C is an essential nutrient that contributes to your body's immune defence through its support of the immune system response. And there is evidence to suggest that taking higher doses of vitamin C may reduce the length of a cold.

While vitamin C is abundant in many fruits and veggies (such as citrus fruits, tomatoes and cruciferous veggies like broccoli and cabbage), you may like to consider a supplement to top your body up when you need some extra support.

Zinc

Zinc plays a central role in immune system health - with evidence showing that people deficient in zinc are more likely to be susceptible to things like bacteria and viruses. Zinc has also been shown to help reduce the duration of common cold symptoms.

Zinc supplements are most supportive in people with a zinc deficiency (ask your health professional to check your status!). 

Vitamin D

Vitamin D plays a role in immune health and may help to balance the immune system's response when under attack. If you are deficient in vitamin D (again, cue a visit to your health professional) you may benefit from a supplement to help support your immune response.

Probiotics

While it may not be the first thing that comes to mind, supporting your gut health may also play a role in strengthening your immune response.

While there are many ways to look after your gut health, one option is to add in some good quality prebiotics and probiotics to give you an added edge.

3. Naturally relieve symptoms

When you're under the weather, you want that pesky sore throat and runny nose to just go away! Consider some natural solutions to help relieve symptoms:

• Sore throat? Try sipping on either warm drinks like tea, soups or chilled drinks (like iced water). Take a hot shower - the steam and humidity may help moisturise and soothe a sore throat. And definitely consider a soothing lozenge but - note not to give these to children aged 4 and younger because of the choking risk. 
• If you have a runny or blocked nose, you may like some fast relief to help you better get through the day and night. Steam it up! The hot steam from a shower or steam inhalation may help thin and drain congestion from your nose. And don't forget to drink plenty of water which may help thin nasal secretions. 

4. Rest, rest and more rest!

When illness strikes it’s important to listen to your body and take the time you need for rest and recovery. Of course, you should stay home when unwell and until you’ve properly recovered and always follow any government guidelines.

More importantly, rest gives your body time to properly recover, recharge and let your immune system do the work. In particular, getting a good night's sleep can help strengthen your immune response. 

5. Manage any lingering symptoms and support your body 

One thing we know for sure is that when it comes to feeling your best, it’s not just about targeting one area or system of your body, but it’s about looking after your whole self. 

You may have heard of the term “adaptogen”. Adaptogens are herbs that support the nervous system in adapting to stress and may assist with restoring the body back to homeostasis - when the body is balanced and functioning optimally.

When you’re stressed, your immune system suffers, so by helping your nervous system you may also be supporting your immune health. As part of their role in bringing the body back into balance, adaptogens may help to restore your body clock -  and thus induce a restful sleep - as well as maintain optimal energy levels. 

Bottom line? Immune health is complex - there is no simple fix. While the above ideas may help you better prepare, support and recover from being unwell, none of this advice replaces a visit to your health professional for individual advice.

Reviewed by the healthylife Advisory Board February 2022