Immunity 101
Our immune system is our body's frontline defense, a complex network working around the clock to protect us from pathogens (such as unwanted bacteria or viruses) and keep us feeling our best. And while we can’t always avoid coming into contact with bugs, we can build strong internal foundations that help us respond better when we do.
Below are my favourite practical, natural ways to support your immune health year-round, with an extra spotlight on nutrients and lifestyle tweaks that make a real difference.
Soak Up the Sunshine Vitamin
Vitamin D plays a crucial role in regulating immune responses, it helps to activate T-cells and modulates inflammation. Many people, especially during winter or if you spend most of your time indoors, may be low in this important nutrient.
Simple ways to top up:
Aim for 10–20 minutes of midday sun on bare skin.
Consider testing your levels, supplementing may be helpful if you're deficient (I would love to guide you on the target range).
Include vitamin D-rich foods in the diet such as eggs, mushrooms, and oily fish (salmon, sardines).
Garlic Breath, Yes Please!
Garlic is a humble kitchen hero with powerful immune-boosting and antimicrobial properties thanks to a compound called allicin. More is MORE in winter, and it’s easy to incorporate into your daily meals.
Try this:
Crush a raw clove and stir it through a dressing, hummus, or pesto.
Add an extra clove (or two) to soups, stir-fries, or roasted veggies.
Let crushed garlic sit for 10 minutes before cooking to enhance its medicinal properties.
Time for Thyme Tea
Thyme is a soothing herbal remedy traditionally used for coughs and respiratory support. It's also antimicrobial and rich in immune-loving antioxidants. Add a thyme tea to your winter routine for a warming protective beverage to see you through the cooler winter days.
DIY thyme tea:
Snip a sprig of fresh thyme
Steep it in hot water with lemon and 1/2 teaspoon of manuka honey
Sip slowly and breathe in the steam
They Don’t Say Eat the Rainbow for No Reason…
Brightly coloured veggies, think capsicum, kale, broccoli, carrots, pumpkin, beetroot, red cabbage, are loaded with vitamin C, beta-carotene, flavonoids and other antioxidants that protect your cells from damage and support the production of white blood cells. White blood cells are the warriors that are released by the immune system to fight a pathogen.
Easy ways to add more in:
Include at least 3 colours in each meal
Add grated carrot and beetroot to wraps and salads
Roast a tray of mixed seasonal veg with olive oil and herbs
Hydrate, Hyrdate, Hydrate
Mucous membranes are one of your first lines of defence against pathogens. When you’re dehydrated, they dry out and that barrier becomes less effective. Whether preventing sickness or helping our white blood cell warriors rush to the site of infection, hydration is essential.
Immunity hydration tips:
Start the day with warm water and lemon.
Herbal teas (like ginger, peppermint, rosemary or thyme) count toward your intake.
Keep a water bottle nearby throughout the day, especially if you're exercising.
Electrolytes can be an effective tool for improving hydration and also can improve the flavour of water for those of your who find water a bit boring.
No Excuse Exercise...
Moderate, regular movement supports lymphatic circulation and immune cell activity. Exercise oxygenates our tissues and increases lung capasity. It also keeps us warm through promoting brown fat (thermogenic fat that keeps us warm).
Top tip:
Breathe through your nose during exercise, it warms, filters and humidifies the air, so that the air flowing into your lungs is warm and gentle on your respiratory system.
Immune-supportive activities include:
Brisk walks in nature
Yoga or pilates
Strength training
Gentle jogs or bike rides
Zinc: The Immunity Gatekeeper
Zinc is essential for immune cell function and helps your body fight off invading bacteria and viruses. Many people don’t get enough from their diets, especially during stress or illness. Interestingly, we routinely test zinc at my functional medicine clinic Autonomy, and 90 percent of clients are deficient in this important nutrient.
Zinc-rich foods include:
Pumpkin seeds
Oysters, mussels (avoid if you have any histamine issues)
Chickpeas and other legumes
Eggs
Cashews
Red meat
Dark chocolate
Brown rice
If you’re sick often, fatigued, or slow to recover from colds, it may be worth checking your zinc levels. I would love to educate you on optimal ranges and how to replace this nutrient into diet or with supplementation.
Don’t Forget to Rest
Immune resilience starts with rest. During sleep, your body produces and releases cytokines (proteins that help regulate immunity and inflammation), replenishes immune cells, reduces inflammation and enhances our ‘immunity memory.’
Simple ways to wind down:
Avoid screens 1 hour before bed
Herbal sleep teas (like passionflower or lemon balm)
Magnesium-rich Epsom salt baths or a warm shower before bed
A consistent bedtime, even on weekends
Try a 10 minute meditation before bed
Reading or journalling
You’ve Got This…
You don’t need a shelf full of supplements to support your immune system. It starts with the little things, another handful of veggies to your plate, sip thyme tea, or head out for a walk in the winter sun. Your immune system thrives when you do.
If you do find yourself struggling with your immune system, I would love to help identify the cause and build your body’s resilience.
