Nothing has ever put my immune system to the test quite like motherhood. In the two years since my son first started nursery, we’ve been through endless colds, five bouts of tonsillitis, hand, foot and mouth, sickness bugs, COVID and flu as a family, and no doubt many parents of young children will have had similar experiences.
So with the cold and flu season still in full swing, what better time to give your immune system a well-needed boost than with these different remedies – for both short and longer-term health.
8 ways to boost your family’s immunity
Make immunity bombs for all the family
Mix ginger, turmeric and freshly squeezed lemon juice and freeze in your ice tray for a quick way to fend off bugs at the first sign of illness.
When you feel like you’re getting a cold, simply add one cube of this natural remedy to a mug and pour over boiling water for a soothing, vitamin-packed drink.
Support your gut health for immunity
Did you know 70 per cent of your body’s immune cells are based in your gastrointestinal tract? So it makes sense to support your digestive health as much as possible. But our busy lifestyles and habits such as eating on the go and relying on coffee to fuel us can be detrimental to our digestion, and thus, our immunity.
Make your gut health a priority by eating a varied diet packed with whole foods, fresh fruit and vegetables and fermented foods such as kefir, sauerkraut and kimchi.
Experts recommend we eat 30 plants a week to ensure we benefit from as many vitamins and minerals as possible, and while that may sound daunting, it can include everything from oats and nuts to seeds, herbs and spices, so it can be easier to hit the total than you may think.
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Some easy ways to clock up your 30 plants include ensuring you add at least one fruit or vegetable to every meal, and blending a mix of nuts or seeds that can be sprinkled on top of anything from salads to yoghurt to add extra fibre and a vitamin boost.
Meanwhile, probiotics are a useful supplement to support good gut health and your microbiome and are particularly important after a dose of antibiotics. While probiotic drops or powders are best for babies, toddlers and young children, you’ll find everything from probiotic gummies to capsules and liquids on the market for older children and adults.
Go for garlic to fend off colds
Garlic has great immune-boosting properties, so is an essential ingredient in your family store cupboard to help fend off colds and viruses.
Be sure to chop the garlic first when prepping your meals; leaving it for around ten minutes after chopping or crushing allows the allicin to activate and stay intact while cooking, preserving all the anti-microbial benefits that can otherwise be lost.
If you have a strong stomach you could also chop up some raw garlic and drink it in a blend of water with fresh lemon juice. It will see off a cold quickly (although your breath might be particularly pungent for the next few hours!)
Get more sleep to reduce the risk of illness
Did you know you’re three times more likely to get a cold or flu if you get less than seven hours of sleep a night? While sleep deprivation seems to go hand-in-hand with parenting, focusing on getting more sleep whenever possible, even if it’s just getting an earlier night a couple of times a week, could have big benefits for both your mental and physical health.
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Fend off germs with Elderberries
Elderberries may be small, but they are a nutritional powerhouse that can be incredibly effective in boosting the immune system. High in Vitamin C, zinc and antioxidants, the compounds that give elderberries their dark colour also have anti-inflammatory effects, helping your body fight infections. Better still, they taste delicious. Take some elderberry syrup daily throughout the autumn and winter months for effective immune system support for the entire family.
Sweeten up your winter with Manuka honey
Stock up on raw Manuka honey through the winter months and take at the first sign of a cold or sore throat. Not only does it taste delicious, but it also has incredible antimicrobial properties and acts as a natural antibiotic, making it particularly effective for throat infections like tonsillitis. Stir a teaspoon in warm water with a squeeze of fresh lemon juice for a vitamin C boost.
Eat the rainbow for a healthy body
We should all be eating a variety of colourful fruits and vegetables all year round, but even more so during the winter. Aim to consume a rainbow of coloured foods from dark green vegetables to purple berries and red fruits and your immune system will soon reap the rewards, thanks to the spectrum of vitamins and antioxidants these foods provide.
Supercharge your immune system with mineral-rich foods
Viruses can deplete the body of crucial minerals such as magnesium, selenium and zinc, so ensure you’re replenishing your body with mineral-rich foods like nuts, seeds, red meat, fish, dairy, eggs and pulses.
Unfortunately, many of our foods don’t contain as much magnesium as we need, but it is a great mineral that we can also apply topically. Soak in an Epsom salt bath or apply magnesium cream or oil to your skin before bed and not only will you boost your intake of this vital mineral, but you may also find that you feel more relaxed and sleep better as a result. Win-win.
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