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How to boost your
How often do we only think to give our immune
system the attention it deserves once we catch a virus
we can't shake? Our immune system has an important
job in helping our body fight infection (microbes),
and is made up of white blood cells, antibodies,
bone marrow, the lymphatic system and more*. By
caring for our immune health year-round, we may
find it rewards us with overall better health, stronger
defence against sickness, and quicker recovery if we
do become unwell.
With Dom Puttick
Accredited Practing Dietitian and
Nourish your body and your immune system with these super
foods, naturally rich in immune boosting vitamins and minerals'.
Here's my tips for helping to boost your immunity:
CITRUS: bursting with vitamin C, try juicing or adding a squeeze of any of these
fruits to a meal - grapefruit, oranges, lemons and tangerines.
RED CAPSICUM: containing less sugar and higher levels of vitamin C than citrus',
red capsicum also contains beta carotene (which the body converts to vitamin A),
helping to keep eyes and skin healthy. A tasty addition to a stir fry!
GARLIC: not only delicious to flavour food with, but also contains 'allicin', a
compound believed to fight infections and help keep colds and flu viruses at bay
TURMERIC: Famous for its bright yellow colour in curries, this traditional spice
contains the compound curcumin believed to provide antioxidant and anti-
inflammatory effects that may assist with osteoarthritis.
• Wash your hands – washing thoroughly and
frequently helps prevent the spread of germs.
• Get vaccinated – vaccinations help reduce the
risk of catching a virus by allowing the body to
create the antibodies needed to recognise and
attack a virus if exposed to it. Different immunisa-
tions may be recommended based on age, health,
lifestyle and other factors.
• Prioritise sleep - Aiming for 7-9 hours of sleep
each night may help maintain optimum health
and boost mood.
GINGER: believed to contain strong antioxidant, anti-inflammatory and
antimicrobial properties, this delicious addition to fresh juices, teas or even baking
can help boost immune function.
• Nourishment - as part of our immune system
is in the digestive track, it's important tolook after
it by eating a healthy, balanced diet including a
variety of fresh fruit and vegetables, full of different
immune-boosting vitamins and minerals.
• Sunshine - while some sunshine is important in
helping us produce vitamin D, most people can
absorb sufficient vitamin D with just a few minutes
of sun exposure daily. If heading out, always
remember to cover up, wear broad-spectrum,
water-resistant sunscreen, and avoid exposure when
UV levels are 3 or higher.
• Stress less stress has a significant impact on
the immune system, and can affect body function
if experienced chronically over time. Find healthy
ways to deal with or reduce stress such as
meditation, yoga, exercise, massage, reading,
or art therapy.
DARK CHOCOLATE: when eaten in moderation, dark chocolate contains an
antioxidant called theobromine that can help protect the body's cells and help
reduce blood pressure?.
SPINACH: full of essential nutrients and antioxidants to boost the immune
system, spinach includes flavonoids, carotenoids, vitamin C and vitamin E- an
easy addition to salad, pasta dishes or sandwiches!
OILY FISH: salmon, tuna, anchovies and mackerel are all a great source of protein,
vitamin D and rich in omega-3 fatty acids, a special type of fat which can help
reduce the effects of rheumatoid arthritis and improve heart health³.
It's no surprise that boosting our immune health
comes down to making healthy lifestyle decisions,
and we're here to support you with that. Speak to
your local TerryWhite Chemmart pharmacist about
what you can be doing to better care for your
immune and overall health.
With so many herbal supplements and multivitamins on the market - all containing
a variety of strange sounding names, how do you work out which are right for you?
We've rounded up some of the most popular vitamin, mineral and plant-based
ingredients commonly considered for helping to support immune health:
v Vitamin C
v Vitamin E
Each perform different functions,
and may not be suitable for
everyone. Before taking a
vitamin or mineral, it's important
to speak to your pharmacist first
to understand your needs, consider
what evidence-based research has
TerryWhite Chemmart Charlestown
PHARMACIST OF THE YEAR 2020
been conducted on the ingredients,
other medications you are taking and
any possible side effects.
Source *: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/