lining of our digestive tract called GALT – gut
associated lymphatic tissue. This is often
referred to as ‘the immune system’s brain’.
GALT is the largest area of lymphatic tissue
(immune tissue) in our body, and helps
control our immune response throughout the
entire body, producing many of our immune
cells. As 90% of pathogens enter the body
via the gastrointestinal tract, it makes sense
that the majority of our immune system is
located there.
Supporting immune health requires that
we look after the health of this immune
barrier, and thus gut boosting foods such
as Amazonia Raw Collagen Glow Protein,
or antioxidant-rich foods such as berries,
dark chocolate, artichoke, coffee, green tea,
prunes, tomatoes, green leafy vegetables,
super food Acai products and oily fish are
all beneficial.
Other immune boosting nutrients
• Vitamin A is immune boosting and antiinfective,
particularly against viruses. It
helps strengthen mucous membranes
(found in the nose, mouth, ears and
respiratory tract) where nasty bugs often
lurk. You can get more vitamin A through
carrots, sweet potato, dried apricots,
mango and kale.
• Vitamin D, also known as the sunshine
vitamin, has been shown to inhibit
respiratory inflammation. Deficiency is
common in the winter months, so try to
get outdoors on the sunny days. Cod liver
oil contains both Vitamin A and D, as well
as Omega 3, so is a great supplement to
take regularly during winter.
• Essential fatty acids (EFAs) cannot be
made by the body and must be obtained
in the diet. Your cells are made up of fats
and play an important role in immune
regulation and inflammation and can
keep the mucous membranes well
lubricated. You can get EFAs from oily
fish, soaked chia seeds, nuts, flaxseed
and eggs.
• Zinc functions in the body as a co-factor
for many immune-dependent responses,
and is involved in over 100 enzymatic
reactions in the body. Good animalbased
sources of zinc include beef, lamb,
fish and eggs, while plant-based sources
include pepitas, sesame seeds and oats.
• Herbal medicine. Echinacea, elderberry,
andrographis and schisandra are my
favourite immune boosting herbs.
Medicinal mushrooms, such as shiitake,
reishi and cordyceps can also be effective
at boosting immunity, though it is
important to visit your local herbalist and
choose practitioner-quality brands to
ensure you are taking a therapeutic
dosage that is right for you.
• Fire Cider Master Tonic. Taken as a
daily shot, the centuries old powerhouse
mixture made by fermenting garlic, onion, turmeric, ginger and
horseradish, is a powerful immune boosting mix, due to these
anti-microbial, decongestant and circulatory boosting herbs and
spices. To make your own Fire Cider, see the Info Handout on the
following page.
Movement and sleep
As a fitness professional you, hopefully, have the movement part of the
balanced health equation figured out. We know that movement can
increase the circulation of white blood cells which can be mobilised
to kill pathogens. Exercise also has a positive effect on both mental
health and sleep – the latter of which is an often-overlooked key to
enhancing immunity.
Research has shown that optimal sleep and a balanced circadian
system improve the production of anti-inflammatory cytokines and
killer cells, optimising the body’s ability to fight off infections. Much
of today’s wearable tech can be used to not only track how long you
slumber, but also monitor your sleep quality. This data can enable
you to inform yourself about what your individual sleep barriers may
be – from diet and alcohol, to light, heat and noise levels.
Stress and vagal tone
When we’re stressed, the immune system’s ability to fight off
antigens is reduced so that we are more susceptible to infections.
The stress hormone cortisol can suppress the effectiveness of
the immune system, and impact our melatonin levels, further
impacting our sleep cycle.
Prioritising rest, connecting to nature, meditation, listening to
relaxing music and human connection can all work to reset our
adrenal system. Your vagus nerve also plays a key part in helping
to calm the body after a stressful situation. In fact, one of the vagus
nerve’s jobs is to reset the immune system and switch off production
of pro-inflammatory cytokines that fuel inflammation.
Not all vagus nerves are the same, however. Some people have
stronger vagus activity, which means their bodies can relax faster
after a stressor. Low vagal tone means this regulation is less effective
and inflammation can become excessive. Simple hacks to stimulate
vagal tone include cold water therapy, breath work and even gargling.
More people will be focusing on improving their health in the wake
of the COVID-19 pandemic. By providing them with information and
assistance in these areas we can help them enhance their natural
defences against future viral infection.
Zoe Dent, BHSc
A prominent nutritionist, Zoe is an ambassador for leading
health foods brand Amazonia. With a holistic approach to health
and wellbeing, she is passionate about wellness education.
Practicing a form of restorative medicine, she combines the
traditional use of medicinal plants with modern health science.
NETWORK WINTER 2020 | 25