My Top Ten Immune Boosting Tips!

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May 17, 2013

Naughty Naturopath Mum's Top Ten Tips for Boosting Immunity

 

1) Get your Gut Healthy!

Most of your immune cells lie within the gut mucosal lining! So keeping that in tip top shape will have you ahead of the game from the start, use daily probiotics in the form of capsules, powder, yoghurt, kefir, kombucha and cultured vegetables.  There are many things you can do to keep your gut healthy and you can refer to a list of things to keep your gut healthy which is part of my gut health series. To read this list, go HERE

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2) Garlic, Garlic, Garlic!

There is an active constituent in garlic called Allicin.  This pytochemical or plant compound has ant-viral, anti-bacterial and anti-mircobial properties. Make sure you source good quality organic garlic.  Some of the garlic you see in the supermarkets is blinding white! This garlic might possibly be bleached. I'm not kidding you! Some garlic (especially from China) is grown in all manner of things including faeces! So look for organic purple garlic and you'll be right 😉

To get the allicin out of the garlic, crushing it so the juice comes out is the best way to consume.  Add crushed garlic to your meals at the end of the cooking process so you don't damage the allicin properties.  Stir into your soups, casseroles, stir fries, slow cooked meals etc. after they have come off the heat and just before serving.  Add crushed garlic to extra virgin olive oil, lemon and apple cider vinegar and dress pasta, rice, vegetables and salads. It's also a component of my 'Jungle Juice' which I will give you the recipe for at the end of these tips.

I also treat all viruses with garlic. For people who can't ingest garlic in their diets or the Jungle Juice due to sensitive digestion or even little kids who don't like the taste, you can get it into the system another way....

 

Garlic Socks!

Now before you say, "what the???" - Hear me out!

We absorb a lot via our skin and through the soles of our feet is very effective.  So what you do is get some coconut oil (about 30ml) in a bowl and crush 1 clove of garlic for a child or 2 cloves for an adult and stir it around a little, then on nice clean feet, apply this oil and pop socks on.  Leave overnight or all day if possible.  It will go right through your system, you will even smell garlic on your breath the next day even without eating it!  

DON'T PUT GARLIC STRAIGHT ONTO FEET WITHOUT MIXING IN OIL- IT CAN BURN!

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3) Vitamin C

And plenty of it, you can get it from your diet from foods such as kiwi fruit, citrus, all berries and green leafy vegetables, pineapple, parsley, broccoli and capsicum.

Taking an added Vitamin C supplement for your immune system daily as well as your dietary intake is still a good idea especially in the lead up to winter.  It not only helps with Immunity but the health of your cardiovascular system and skin.  You can take a Vitamin C tablet but make sure it is a good quality one sourced from rosehip or take a powdered food form.

I prefer food based forms of Vitamin C. For the kids, I love a product by Superfoods for Kidz  C Berry Blast and I use this to make into healthy tropical ice blocks or drinks for the kids (just water or coconut water with 2 teaspoons of the C Berry Blast in a sippy cup).

For me, I use Acai Berry blend by Nutra Organics daily which is fantastic as it contains the powdered form of all the high Vitamin C containing foods such as Acai, blueberry, raspberry, blackberry, goji berry and cranberry. I pop in my coconut yoghurt or smoothies.

To buy any of the Superfoods for Kidz or Nutra Organics range, click HERE

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4) Zinc

An extremely important mineral for proper immune function. Good dietary sources are beef, ginger, oysters, whole grains and sunflower and pumpkin seeds.  Also available in tablets and drops and often times you will find that you can buy Zinc and Vit C together.

 

5) Vitamin D

Another pivotal vitamin when it comes to ensuring our immune system is working correctly and unfortunately these days, is found to be quite deficient in a lot of people.  Dietary sources are fish liver oils from cod, halibut, herring and tuna (remember getting dosed with a tspn of cod liver oil as a kid?).  It can be bought in capsule form these days as well as liquid. You will also find it in egg yolk, milk and sprouted seeds.  Vitamin D is actually made by the synthesized action of sunlight on our skin so especially in the winter months, it is important to have skin exposed without suncream (GASP!) for at least 10 minutes a day.  This will not only help with your body's production of Vitamin D but lift your serotonin as well (happy hormone!)

 

6) Herbs

There are quite a few herbs that help with not only reducing the likelihood of you getting sick but also help lessen the severity and duration should you catch a dreaded lurgy that's going around.  Some herbs do this by either -

1) increasing your white blood cell count (your first line of defence), the most popular ones are Echinacea, Andrographis and Astragalus.

2) helping your body adapt to stressors, as stress is a huge immune suppressant.  Herbs such as  Siberian Ginseng, Withania and Rehmannia are fabulous for this.

3) or there are others that work directly on the pathogen by being anti-viral, anti-bacterial and anti-microbial - my favourites are garlic (of course), golden seal and Olive Leaf Extract.

Herbs either come in their dried form which you can take as a tea, tablets or capsules which are the next strongest and for the most effective, liquid extract form.

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7) Sleep

This is a hard one, especially for parents with young kids but if you are not getting enough sleep, you will also have suppressed immunity.  When we sleep, the body has a chance to repair our cells and remove waste to be excreted the next day.  If we don't allow the body adequate time to do this, we are in a constant cycle of catch up, physically and mentally and that will take it's toll so get to bed earlier and try to aim for 8 hours a night.

 

8) Relax

Again, easier said than done sometimes but so, so crucial to keeping the immune system functioning properly.  Being in a state of stress means that our levels of cortisol and adrenalin are high which in turn suppresses immunity.  These hormones can save our life as they are responsible for taking blood and nutrients away from our organs to the periphery of the body so we can fling ourselves into action! But of course, this leaves our organs and glands from being properly nourished and for short bursts of time that doesn't matter but for longer periods of time will of course be no good! So whatever you can do to keep those stress hormones down is like giving your immunity a shot as well.

Exercise especially walking, yoga and tai chi, meditation, taking time out to do things you love doing and that relax you is like taking out an insurance policy on you staying healthy while others get sick around you!

This is also why I focus so much on the Australian Bush Flower Essences to help with our emotional and physical health.  Everything that happens to us physically is due to the manifestation of emotions that have been buried and not dealt with properly.  I often make immune boosting blends which often address anger and fear.  To help with stress, I recommend my Help Blend and Slow Down Blend.  

Please visit this link HEREto have a read about how these blends can help you clear emotional baggage and stay emotionally and physically stronger 

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9) Stay away from Sugar!

I'm sure I don't need to tell you that eating a diet of fresh fruit, vegetables, lean meat, eggs, nuts, seeds, good fats and whole grains are food for you right? But did you know that when consuming refined sugar, it is not just added weight that you need to worry about? Sugar actually fuels all pathogenic activity in the body.  Whether you are harbouring a virus, a bacterial infection or fungal overgrowth such as candida, the fastest way to make it bigger and stronger is to feed it sugar.  You can actually starve these pathogens by keeping sugar out of the bloodstream so they can't get the better of you!!

 

10) Bone Broth

An amazing and nourishing way to keep healthy is to get into your bone broth! Make it a source of all your winter soups, casseroles, stews, risottos and simply drink a cup on it's own.  Boil your kids pasta and rice in it if they won't have it any other way.  Wherever you would usually use stock or water, why not try a broth? You are building up your gut with amino acids from the bone and cartilage and repairing parts of your body that may be weaker and more prone to infection.

For my bone broth recipe, click HERE and to read more about why bone broth is so good for you, click HERE

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I promise if you try to do as much of this as possible and where you can, make some changes, this will be the healthiest winter you and your family will ever have!

 

Jungle Juice Recipe! 

Take as a preventative if you are around anyone who is sick or use it to treat those nasty colds and flus

You will need -  

1 orange squeezed
1 lemon squeezed (if you can't have citrus for any reason, replace the lemon and orange with
2 tblspns of apple cider vinegar)
2 small cloves of garlic, crushed
1/2 tspn cinnamon powder
a pinch of cayenne or 1 small chopped fresh or dried red chilli, seeds removed
2tspn of raw unprocessed honey
1/2 thumb sized piece of ginger grated (I use a microplane)

Pop it all into a glass, top with boiled water, give it a good stir and drink on down! It's not going to taste fabulous but it's not too bad (thank goodness for the honey!) and you can sip it slowly if need be which does amazing things for a sore throat!

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Drink once daily as a preventative or 2-3 times daily when fighting a cold and don't forget to wear your garlic socks!  😉 

 

Yours in Health,

 

Alisha x


44 Responses

Emma
Emma

May 16, 2017

Hi Alisha, thanks so much for the tips! I’ve got the garlic socks on my 2 yr old boy tonight, he’s got a cold and cough that he can’t quite shake. Just wondering, how many nights in a row should I do the garlic socks?

Alisha
Alisha

May 16, 2017

Hi Emma, you can do the garlic socks until symptoms have gone :)

naughtynaturopathmum
naughtynaturopathmum

May 18, 2015

Hi Colette, thanks so much for such lovely feedback :) You can definitely try the garlic socks but only use a very small amount of garlic and if she can have a little jungle juice, that’s great but be sure to leave out the cayenne/chilli! :)

Shaylene
Shaylene

May 18, 2016

Thank you for reposting these tips Alisha! Miss 2 was up through the night and definitely has a head cold. She’s tucked up in a doona and pillow ‘nest’ resting and watching a little TV while wearing your recommended garlic socks ☺ I’m also increasing her probiotic to twice a day and a chicken is on in the slow cooker for tea and to make your chicken soup tomorrow. So, so glad to read this post with practical tips. Thank you!

Louise
Louise

May 12, 2015

Just wizzed up a Jungle Juice. Was hesitant about the chilli, but I don’t mind the flavour at all. Hope it kicks this cold in the butt!!

naughtynaturopathmum
naughtynaturopathmum

May 13, 2015

Lots of people on the jungle juice at the moment! Hope you are feeling better soon! Alisha x

Colette
Colette

May 16, 2015

Thanks for this amazing post! This shall be my go to list. Love your work!! Has changed my life

My 15mth old is down with cold, cough, fever… Just wondering if she’s too young for garlic socks and jungle juice (if I can get a tiny bit into her)

Lorraine
Lorraine

May 12, 2015

I have just took my 15 year old daughter to the Drs after she came down with another Nasty virus. Her diet is terrible and In the lead up to getting sick she had consumed a kilo of gummie bears, that she had been given. I tried to tell her that she was doing her body no favours but of course she didn’t listen to mum. So when we were at the Dr’s I thought maybe she would take note of him. To my utter disappointment when I asked him if that amount of sugar would cause inflammation and lower her immunity he laughed at me and said of course not…Grrr!!
Here’s hoping this blog might help her see things from a different prospective. Thankyou :)

naughtynaturopathmum
naughtynaturopathmum

May 12, 2015

So frustrating! Hopefully with you as a mum, she will learn and understand how diet affects her body :)

naughtynaturopathmum
naughtynaturopathmum

April 07, 2015

So glad it’s helped you Louisa and hope the Jungle Juice did it’s job! :)

Kelly
Kelly

May 07, 2015

This will be my ‘Go To List’ these days! So many cooties in this house! Great tips! Thanks so much!

naughtynaturopathmum
naughtynaturopathmum

May 07, 2015

You are very welcome Kelly, hope you get rid of some cooties! :)

naughtynaturopathmum
naughtynaturopathmum

May 07, 2014

Gran always knows best doesn’t she? ;)

Louisa
Louisa

April 02, 2015

Just wanted to say a BIG thanks for this post! I have referred back to it now on a number of occassions, and for the first time tonight I’ve tried the jungle juice to help with a virus I have caught. (You’re right, the jungle juice really doesn’t taste too bad!). Now off to try number 7……sleep!!

naughtynaturopathmum
naughtynaturopathmum

May 01, 2014

Thanks so much for reading and commenting :)

Melissa
Melissa

May 06, 2014

My gran taught me the garlic socks years ago!! My husband thinks it’s awfully strange but it works!!

Renee
Renee

October 09, 2013

Thanks so much for your informative posts! You are so inspiring!!!
Just also wondering where you can purchase the Biomedica products?
I always have the Nutra Organics range on hand for kids and I , and also buy the ENT Immune Care for kids from Metagenics, and the Oregano Oil, but your post gave me some new tips – Jungle Juice is a slight variation from the Wellness Warriors that I have used, and the garlic with coconut oil – we normally just rub some of that Organic kids rub on feet, but sure the garlic works heaps better!

naughtynaturopathmum
naughtynaturopathmum

October 12, 2013

Hi Renee, Thanks hun! the biomedica is actually a practitioner brand but if there is anything in particular you wanted to buy your instore naturopath may be able to stock it and order for you and failing that, e-mail me as I could order and send to you also, Alisha

Dr. Jolyn Starling
Dr. Jolyn Starling

April 29, 2014

Just wanted to say thank you for promoting naturopathy in an intelligent and interesting way with your blog. Keep up the good work!

Naughty Naturopath Mum
Naughty Naturopath Mum

September 03, 2013

My pleasure- hope they work out for you!

Jocelynne Lake
Jocelynne Lake

September 13, 2013

Hi, thanks for all this wonderful info. Quick question – what would you suggest as an alternative to the bone broth for those of us who are vegetarian? Thanks

Naughty Naturopath Mum
Naughty Naturopath Mum

August 16, 2013

Hope he feels better soon x

Michelle
Michelle

September 03, 2013

We have had the worst winter with sickness so I will be using your tips to rebuild our immune systems. Thanks!

Jo Stuart
Jo Stuart

June 11, 2013

Wowie! Woo! Just tried your jungle juice! Woo! Knock your sox off :-) thanks!

You know you are a natural, new age mum when…. | Natural New Age Mum
You know you are a natural, new age mum when…. | Natural New Age Mum

August 14, 2013

[…] you put garlic in your kids […]

Tracey Rose
Tracey Rose

August 16, 2013

Great tips … I’m going to put garlic socks on my boy now :)

Naughty Naturopath Mum
Naughty Naturopath Mum

May 29, 2013

Thanks Kirri xxxx

A Ravishing Life | its a ravishing life
A Ravishing Life | its a ravishing life

June 03, 2013

[…] colds and sore throats.  Some of us more successfully than others L    Just found these great immune boosting tips.   Interesting – garlic […]

Kirri White (@kirri_white)
Kirri White (@kirri_white)

May 28, 2013

Alicia – You give so much value in your blog posts. Seriously – cut it out – you’re making the rest of us look slack :)

I am all go for the garlic socks. The bone broth is never going to happen though.
Love your work xx

My Favourite Kids Blogs All in one Place!!! Yeeehah! | naughtynaturopathmum's Blog
My Favourite Kids Blogs All in one Place!!! Yeeehah! | naughtynaturopathmum's Blog

May 29, 2013

[…] Top 10 Immune Boosting Tips […]

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

I think it’s great, does wonders for sore throats when gargled and amazing mixed with a little coconut oil into ears for ear infections as well! X

Maire
Maire

May 20, 2013

Great tips & I already do the garlic socks for my two year old, but just wondering about my 8 week old? Poor little thing has a cold which I’m very disappointed about as I’m breastfeeding. Is he too young to rub in the garlic? Have you any other tips about what I can eat that he might benefit from?

Thx.

Naughty Naturopath Mum
Naughty Naturopath Mum

May 23, 2013

The only problem I can foresee is that it brings about ‘colic type’ symptoms in a bub that young as garlic is very high in sulphur which bub’s digestive system may not handle all that well so i would suggest just you consuming all the things I have mentioned and bub will get them through your breastmilk. If you notice more wind pain than usual, cut back on the amount you are consuming. Good luck!

joon wade
joon wade

May 17, 2013

Ha! I’m so egocentric. I read the other blog comments and wondered why they said they were posted on May 17th. You are in Australia and I am in the USA. Anyway, what do you think of Oil of Oregano?

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

Yeah, I find on the soles of feet waaaay more appealing than that way Lou! ;)

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

Thanks Bek! And thanks for getting my butt into gear to write it! Xx

Lou
Lou

May 17, 2013

I’m making that drink NOW as I have caught ANOTHER cold :( Also, I’ve heard a clove of garlic up the bum works a treat too – not sure I’m game to try that one ;)

Kristin from mamacino
Kristin from mamacino

May 17, 2013

I love those chewy Vit c tablets..they taste like fruit tingles! I am going to be much more proactive about my health this winter…starting with your tips!

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

Well you are off to a great start kristin as I know how much you’ve been working on your gut! And I mean that in the nicest way possible ;)

Bek Mugridge
Bek Mugridge

May 17, 2013

Love it Alisha
And you have no idea how much people raved about your garlic socks on my blog hahaha!!
Your brilliant xx

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

Thanks Sonia x

Naughty Naturopath Mum
Naughty Naturopath Mum

May 17, 2013

Yes, I’ve heard of that one too Jennifer, I’ve never tried it to give you any personal feedback but I’ve read some people swearing by it! I might pop a cut onion in my son’s room tonight and let you know how it goes! x

Sonia @ Natural New Age Mum
Sonia @ Natural New Age Mum

May 17, 2013

fabulous tips!! :)

Jennifer
Jennifer

May 17, 2013

Thanks for those wonderful tips! Perfect timing for me as we’ve all got the sniffles here. I also read somewhere that placing a cut onion in your room at night while you sleep will absorb germs due to it’s antibacterial properties. Have you heard this before?

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