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Boosting your immune system

We all know how valuable our health is, never more so during this pandemic. So, what can we do to FIGHT BACK? Prevention is better than cure as they say…try to reduce your intake of sugar, alcohol, processed foods & try to keep your weight down as much as possible.

Listed below are some of the warning signs that may indicate that your immune system is compromised and very much under pressure.

How to Recognise a Weakened Immune?

The Alarm Bells….

Stress levels Sky-high?

You always have a cold or frequent infections?

Stomach troubles?

Wounds slow to heal?

Needing more than 2 courses of antibiotics a year?

Here’s how to Eat your Way to a STRONG IMMUNE SYSTEM

Vitamin C

Vitamin C has strong substantial antiviral and antibacterial benefits, but its particularly well-known for its ability to build up resistance in the body. The best sources for your daily intake of Vitamin C are: Kiwi, Strawberries, Cantaloupe Melon, Oranges and Grapefruit.


Live cultures found yoghurt are to key to enhancing immunity, particularly as its thought that 80% of the immune systems function comes from the gut. The best foods for these amazing good bacteria are: Yoghurt, Kefir, Sauerkraut, tempeh or there are many good supplements available – a good tip with these supplements is to keep them in the fridge.

Bone Broth

All bone broths for example…. Chicken, lamb, fish & beef are nutrient dense, easy to digest and can boost healing. The protein from these particular foods can help to heal and release compounds such as collagen, glycine and glutamine that have a range of health benefits! Cell regeneration, probiotic balance and repairing processes are enhanced to promote healing.

High Fibre Grains

A substance called BETA-GLUCAN…. A type of fibre with antimicrobial and antioxidant capabilities. They ENHANCE resistance to various fungal, bacterial and VIRAL diseases. Beta-glucan is also found in Shiitake and maitake mushrooms. Beta-glucan binds to white blood cells and activates anti-infection activity.

Vitamin E

Vitamin E has been studied for its production of natural killer B-cells, or B-lymphocytes, a type of white blood cell that produces antibodies that destroy bacteria. The highest vitamin E foods are green leafy vegetables, sunflower seeds, almonds blueberries and avocados.


As little as 15 – 25 milligrams a day will increase the production of white blood cells. Some of the best zinc foods are:- Nuts, oysters, crab, beans & chickpeas. Supplements can also be taken, but food is always the best way for the body to absorb the much needed nutrients.


These clever fatty acids reduce inflammation, increase airflow and protecting the lungs from colds and infections. They can be found in fish such as, tuna, salmon, sole, sardines, herring and mackerel. Ground flaxseeds sprinkled on your cereal/yoghurt is also a great way to get these good fatty acids into your body!


AaaHHHH the SUN!! At last…. We all know how good it can make us feel!! Vitamin D is an important nutrient, getting outside when possible into the sunshine is a vital contribution to a healthy immune system!! It can make us feel so much better about ourselves and if we feel better, this will greatly enhance our immune system. The mind and body go hand in hand, if one is out of sync, this will have a knock-on effect.
If you are unable to go outside for any reason, a Vitamin D spray is a useful way of getting this important nutrient into the body.

Exercise of course is a great way to get outside and if you need to prepare yourself to get going again and prepare your body into action, don’t hesitate to contact us here at:

Ashbourne Physiotherapy: 01335 344952
Hilton Physiotherapy: 01283 777070.

#ashbournephyiotherapycentre #ashbournephysio #sportsinjuries #prepare #excercise #ashbourne #hiltonphysiotherapy, #hiltonphysio #hilton #heretohelp #pain #easepain #immuneboost #immunesystem #virus #howtoboostimmunesystem #healthybody #physiotherapy #nhs #patients #privatepatients #pelvichealth #covid19 #coronavirus #strongimmune #stayhealthy #vitaminc #probiotics #bonebroth #highfibrediet #weightgain #vitamine #zinc #omega-3 #sugar #alchol #processedfood #stayfit #getoutdoors #sunshine #feelbetter #bemindful #dailyhabits #washyourhands #injuries #sportsinjury #sports

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