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Find out simple measures you can take to reduce your chances of getting sick.

Five Ways to Boost Immunity

How to Fight Colds and Flu

Why do some people get sick often whereas others seldom ever get a cold or the 'flu? Two things are involved: how strong our immune system is and how much we are exposed to infection.

Limiting our and others' exposure to infection is relatively simple and involves all the measures that we now know well - washing hands frequently, staying home when sick and wearing masks when the risk of infection is high.

There are also simple measures we can take. These will give our immune systems the support needed to keep us healthy:

Eating Well

Easy ways to improve our nutrition include swapping sugary treats such as biscuits, cakes and lollies for nutrient packed fruit and nuts.

Fruits rich in vitamin C are particularly helpful e.g. pawpaw, kiwis, citrus fruit, berries and cherries. ( Brazilian cherries grow well in the tropics so I enjoy eating a handful a day from the trees in our garden.)

Also helpful are:

swapping alcohol, coffee, tea and caffeine and sugar-laden soft drinks (which are often full of caffeine and sugar) for water, vegetable juices and herbal teas.

swapping white flour, pasta and rice for mineral rich wholegrains such as brown rice, buckwheat, quinoa and millet which also keep our digestion moving and our guts healthy.

eatting plenty of colourful vegetables - 5 cups of raw vegetables or 2 and a half cups of cooked a day.

having enough good quality protein such as fish, lean meat, lentils, dried beans and peas.

Rest and Relaxation

However busy we are, between tasks we can take a few moments to breathe deeply, stretch and enjoy the view. Stress depresses our immunity – and who want to be stressed anyway?! Mini mindfulness moments throughout the day can help build our emotional and mental resilience - and stop stress levels rising.

Enough Sleep

Sleep is essential to give our bodies time to rest and repair. It is worth doing all we can to get enough good quality sleep whenever possible.


Exercise helps blood and lymph circulation, improves mood and so boosts our immune function. It also increases muscle and improves our metabolism. While over - training can help make us more susceptibel to infections, moderate exercise is a must if we want to keep healthy. We can choose something we enjoy and get moving!

Toxin Control

It is wise to steer clear of air pollution such as smog and cigarette smoke and avoid the use of toxic chemicals around the house and garden. All these factors stress our body and can impact negatively on our immune systems.

Seeking Support

Sometimes supporting our bodies is necessary with supplements. The most commonly used ones include herbs such as echinacea, black elderberry and andrographis. Medicinal mushrooms, probiotics, vitamin C , vitamin D3 and zinc can also be helpful.

Seeking Advice

It is best to take advice first as to which supplements would work best for you. This is particularly important if you are taking medication, pregnant or breastfeeding. Feel free to book a free health chat or a wellness review if you would like more advice.

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Sarah Isaacs, Naturopath

Ph (07) 4085 0054

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Special Interests

  • Naturopathy & Nutritional Medicine
  • Mindfulness and Wellbeing
  • Detoxification
  • Fatigue
  • Menopause & Menstrual issues
  • Stress
  • Thyroid & Adrenal imbalances
  • Wellness clinics
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If you have any medical conditions, are taking prescription drugs or are feeling unwell, please consult a health care professional before taking any of the advice on this website. This advice does not replace medical treatment.
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