Boost your Immune System naturally through perimenopause and beyond!

Our immune system has a defence strategy to protect us against viruses, bacteria and toxins that enter our body. It is the cornerstone of good health but unfortunately as we get older it becomes less effective.

There are steps we can take however to protect our immune system and maximise its effect, especially if you’re susceptible to winter coughs & colds.

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Here are some simple diet & lifestyle tips.

Diet Tips

1. OATS

Oats contain beta glucans, which enable our immune system to recognise and destroy harmful organisms responsible for infections and disease. They also contain a large quantity of protein which is essential for the production of antibodies (particles that help the body win the fight against viruses!)

They are also rich in Vitamin E, a potent antioxidant (able to remove toxic particles). Food sources include nuts and seeds such as almonds and sunflower seeds.

2. VITAMIN C

Daily intake of vitamin C can not only prevent infections, but also reduce their severity and duration as it is a powerful antioxidant and is also anti inflammatory.

Peppers, citrus fruits, Brussel sprouts, broccoli, kiwi, pineapple, cauliflower & tomatoes 🍎🍅🍋🥦🥝🍍 are good sources of vitamin C?

3. VITAMIN D

Vitamin D helps the immune system fight infections. Without adequate levels the immune cells become weak, leaving individuals exposed to infections. Most Vitamin D is produced through the absorption of sunlight through the skin, which poses a significant obstacle for British people living in the UK. Food sources are limited to oily fish, mushrooms & fortified breakfast cereals & non dairy milk. It is recommended to add a daily supplement through the winter months.

4. VITAMIN A

Vitamin A is a powerful antioxidant that affects the body’s wellbeing from the early stages of life. If we are deficient in this vitamin it will decrease the function of our immune cells. When we are thinking of Vitamin A think of coloured fruits and vegetables such as carrots, sweet potatoes, butternut squash, peppers, green leafy vegetables, tomatoes. 🍅🥭🥕🥬.

5. ZINC

Zinc is essential for the normal functioning of immune cells and is directly involved in the production of anti bodies. Good sources of zinc include meat, chickpeas & lentils, pumpkin & sesame seeds.

6. RESVERATROL

Resveratrol is a powerful anti oxidant and anti inflammatory.

A rich supply is found in red grapes, blueberries, dark chocolate (over 70% cocoa),peanuts and organic red wine (in moderation) 🍇🍫🍷🥜

7. GARLIC

Enhances immune cell function 🧄

8. GINGER & TURMERIC

These anti oxidant & anti inflammatory spices have been shown to protect immune cells from damage.

You can use ginger & turmeric in cooking or drink as teas.

Lifestyle Tips

1. Reduce Coffee

Coffee is both acidic and inflammatory. It can reduce nutrient absorption

2. Avoid soft drinks and junk food

They are high in saturated fat and sugar which contribute to toxicity.

3. Limit dairy products

Dairy is very mucus forming which can aggravate the gut.

4. Reduce your toxic load

Choose natural cleaning products and cosmetics.

Environmental toxins enter our body through our airways and are absorbed through our skin.

5. Stay hydrated.

Drinking enough water ensures your body can efficiently operate its self cleaning processes and therefore be more disease resistant.

Please message me if you feel you need extra support to ensure that your immune system is working optimally.

I can devise a tailored plan for you which will not only support the immune system but by doing so could also alleviate some peri menopausal symptoms that you are experiencing.