An image showing food that helps you to stay well

Stay Healthy. Stay Well.

Keeping healthy is one way we can stay well during this Covid-19 pandemic. So we thought we’d share some tips on keeping a healthy immune system. 


Nourishing your immune system helps you stay well.

Supporting and nourishing your immune system is a great way to make sure it is in tip top shape.  Ways to support your immune system are;


1. Take a deep breath in….and…..out

Decreasing stress is the first step to a healthy immune system. Take the time each day to practice deep inhalation and exhalation. Try counting to 5 on the breath in, pause, then count to 5 on the breath out, pause. Trying each time to increase the count until you find a good time for you.


2. Be a hydration station.

Staying well hydrated not only supports the immune system, but it also keeps the other bodily systems functioning properly. The daily water requirement is 6-8 glasses of water every day or 2 litres. Try filling a water bottle and keep it nearby so you can keep a count of your intake.


3. Maintain your general health to stay well

Exercising and stretching regularly is essential in maintaining your general health and well being. If you find you can’t stretch something out, or your pain levels are increasing, then seek advice from your Osteopath or General Practitioner.


4. Supplement the immune system

To function properly your immune system need a daily intake of essential vitamins and nutrients. With a healthy immune system, you can do your best to stay well. Below is a list of essential vitamins and their sources.

  • Vitamin A

Beef, liver, eggs, shrimp, fish, fortified milk, sweet potatoes, carrots, pumpkins, spinach, mangoes

  • Vitamin C

Citrus fruit, potatoes, broccoli, capsicum, spinach, strawberries, blueberries, tomatoes, Brussels sprouts

  • Vitamin D

Fortified milk and cereals, fatty fish

  • Vitamin E

Vegetables oils, leafy green vegetables, whole grains, nuts

  • Zinc

Whole grains and milk products, oysters, red meat, poultry, baked beans, chickpeas, and nuts (such as cashews and almonds)

  • Echinacea

A beautiful immune boosting herb and also a great overall tonic if you are tired and run down, found in teas, capsules and tablets.


5. Nourish the immune system

Gut health is vital to nourish the immune system and to stay well. By increasing your intake of the following you can support a healthy gut:


Prebiotic Rich Foods
  • slightly under-ripe bananas
  • raw garlic
  • raw and cooked onion
  • Jerusalem artichoke
  • legumes, flaxseeds
  • asparagus (prebiotics are the fuel source for our good bacteria)
Probiotic Rich Foods
  • sauerkraut
  • kimchi
  • kombucha
  • kefir
  • miso
  • yoghurt (make sure to choose unsweetened natural yoghurt)


6. Keep the following to a minimum;

  • Alcohol
  • Processed foods
  • Refined sugars

I know this one is the hardest right now, as stress is high and boredom is higher! Try to keep them as low as you can, swap an alcoholic beverage for a glass of water every second time. Or go for a walk instead of opening the pantry!!


We hope this helps you get motivated to staying healthy to stay well. Hang in there, we are all in this together!

HB team x

Call (03) 9570 3388