A healthy diet filled with essential vitamins and minerals is the key to boosting your immune system for better health.
What nutrients do you need for a flourishing immune system?

What are the best food to eat that contain these?
Vitamin C contains ascorbic acid which is essential for strengthening the immune system, and producing collagen for tissue growth and repair.
Zinc may assist in boosting your immune system through wound and tissue healing including symptoms of respiratory and skin irritation.
Magnesium is well known for its role in relieving cramping. The benefits of magnesium do not stop there. As a vitamin it acts as a relaxant meaning relief of headaches, joint pain and digestive upsets.

Pre and probiotics are the key to a healthy gut. 80% of your immune system is found in the gut wall. If your healthy gut flora is nourished it assists in fighting the negative bacteria in your body. Probiotics can be taken in the form of fermented or pickled vegetables such as sauerkraut. Apple cider vinegar, kombucha or probiotics in capsulated form are also beneficial.
Some superfoods that contain high amounts of the above vitamins include: leafy greens such as spinach or kale, nuts and seeds including pumpkin seeds, citrus fruits, and kiwi fruit (which contains a whopping 154% of your recommended daily intake of Vitamin C).
Garlic and onion also contain essential antioxidants and quercetin which is beneficial for your immune system with respiratory, anti-inflammatory and anti-viral support.

Exercise plays a key role in getting better and feeling better quickly.
Increasing your heart rate increases blood supply to your body and organs. Exercising creates change to the antibodies and white blood cells which are the body’s immune cells that fight disease. The greatest benefit to exercising when you aren’t feeling 100% is the benefit to your mood. During exercise your body releases endorphins meaning increased mood and energy levels. 30 minutes of lower intensity exercises such as walking or cycling may be preferred if your energy levels are low.

Sleep is essential for healing of the body. The fluid around your brain called cerebrospinal fluid (CSF) removes toxins from your brain and spinal cord only when you are asleep. Recommended is at least 8 hours a night for adults and around 10 hours for children. Some tips to enjoy a better sleep include essenital oils and limiting screen time at least 2 hours before bed. Eucalyptus, tea tree oil and lavender are all effective for colds and flus as they help to clear the airways and promote relaxation. Red light in screens such as phones and laptops can interfere with sleep cycle hormones called melatonin. Melatonin is effected when there is an influx of light into your brain coming from your screens, when it is dark outside and you should be asleep.

If you are concerned about your health and diet, you can start by seeing a GP, you can find one on doctors.com.au.

This article was written by Ellen Ribolli, a certified Chiropractor from The Family Chiro – a Chiropractic clinic in Templestowe Victoria.

If you are looking for a chiropractor, you can use doctors.com.au search to find one in your area. 

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