On the Coast – Families Issue 105 I April/May 2020 | Page 23

1. Ensure adequate sleep – poor quality
sleep and/or regular sleep deprivation
(<6hr per night) can increase the risk
of developing the common cold by
4-5 fold. The immune system repairs
and strengthens during sleep.
2. Regular exercise can improve
circulation, happiness hormones and
immunity. It needs to be a regular
part of your lifestyle aiming for 3
hours per week and increasing the
heart rate. Over exercising can also
deplete the immune system. Taking
a walk outside, in the park, on the
beach, near nature can be uplifting to
the body physically and mentally.
3. High intake of seasonal fruit and
vegetables. The fruit and vegetable
that are naturally in season are full
of nutritional requirements for that
season. Eg citrus in winter = vit C,
watermelon in summer = high water
content/electrolytes. 5 handfuls of
vegetables/salad and 2 pieces of fruit
per day to meet our requirements.
Wash fruit/veges extra well in flu
season.
4. Asian mushrooms such as cordyceps,
coriolus/kawaratake, reishi, shiitake
exhibit more immune boosting and
anti-viral properties. Cook lots of
them!
5. Stay hydrated with 8 glasses of
water per day more if
you’re very active.
Adequate water
intake supports
good body
elimination
via the bowels
and urinary
system. Drinking
more water
may encourage
transportation of
microbes to the stomach
for destruction by digestive
acids.
6. Avoid processed food, high sugar
containing food and alcohol. These
things have low nutritional value and
can actually contribute to depleting
nutritional stores.
7. Long-term physical/emotional
stress can negatively impact the
immune system so ensure a balanced
life including down time, fun and
relaxation. Slow down and breathe,
meditate –even for 5mins each day.
8. Check if prescribed medication can
lower the immune system such as
cortisone. If it’s necessary to be on
such medication long term, speak to
your naturopath about extra immune
support.
9. 70% of your immunity is located
in your gut so ensuring healthy
digestive function is important for
immunity. Eating an abundance of
food in it’s natural state as opposed
to eating fast/processed food will
help keep the gut healthy and there
specific strains of probiotics which
are been proven to support
healthy immune function.
10. Optimal levels of iron (lean red meat,
spinach, mushrooms, apricots,
parsley) zinc (lean red meat,
whole grains, pepitas, egg
yolk), vitamin C (orange/
yellow coloured fruits/
veges), vitamin D
(20mins direct sunlight
on most of the body
daily) and protein (fish,
lean animal meat,
legumes, beans, tofu)
are very important
for good immune
function in both adults and
children. Speak to your
naturopath/nutritionist to
check if your diet/current
blood levels are optimal.
Nutrition is the number healthcare
for most of the planet, so use food as
medicine especially in winter.
11. Prevention plans and acute
treatment including naturally
derived medicines (evidence
based) are available via a qualified
naturopath aiming to reduce
incidence and severity of an
infection. The most effective herbs
and therapeutic doses are not
available over the counter and
require practitioner prescription.
If self-isolation is required or feels
appropriate, take the time to truly slow
down, rest, regenerate, meditate, breathe
deeply, sleep and find the positives to
focus on in your life. It’s not just about
separating from infection, it’s about
boosting your immune system.
Remind yourself that your body is
truly amazing and is capable of incredible
things if given the right
environment.
Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic.
She has a special interest in fertility and pregnancy health, digestive health, immune function and family
wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an
accredited Journey Practitioner. For further information please contact Diana Arundell at Avoca
Naturopath on 0410 465 900.
APRIL/MAY 20 – ISSUE 105
23