Eating For Immunity:
Eating healthy foods during the winter season or while you are sick can help speed up your recovery and may help you stay better longer.
While sick, it’s important to give your digestive system a break by eating easily digestible, nutrient-dense foods. Here are a few ideas to get started…
- Start with soup, as bone broth contains minerals that can help boost your immune system.
- Consider adding yogurt with probiotics that can help improve your sleep, digestion, and overall immunity.
- Stick to lean meats, especially those with omega-3 fatty acids, which can help reduce any nagging inflammation (1)(2)
Immune-Boosting Foods:
- Citrus Fruits (oranges, lemons, grapefruits):
High in vitamin C, help increase white blood cell production. - Garlic, Ginger, Turmeric:
Antibacterial, antiviral, and anti-inflammatory properties. - Mushrooms (especially shiitake):
Rich in compounds and vitamin D that help regulate immune function. - Yogurt, Kefir, Sauerkraut:
Probiotic-rich foods to maintain a healthy gut microbiome. - Nuts (almonds, walnuts):
Provide vitamin E and healthy fats for immune support. - Green Leafy Vegetables (spinach, broccoli) & Sweet Potatoes:
Contain antioxidants, beta-carotene, and vitamins that strengthen immunity.
Key Immune-Boosting Foods and Nutrients:
| Food/Nutrient | Key Benefit |
| Citrus fruits | Vitamin C, white blood cell production |
| Garlic, Ginger | Antibacterial, antiviral, anti-inflammatory |
| Mushrooms | Vitamin D, immune regulation |
| Yogurt, Kefir | Probiotics, gut health |
| Almonds, Walnuts | Vitamin E, healthy fats |
| Spinach, Broccoli | Antioxidants, vitamin C, beta-carotene |
| Green tea | Antioxidants, antiviral properties |
| Sweet potatoes | Beta-carotene, vitamin A |
Exercising For Immunity:
Being active helps you feel more energised, and it strengthens your immune system in a variety of ways.
- Exercise gets our blood pumping more rapidly, which helps white blood cells circulate more rapidly to better fend off illness.
- Increased activity levels can also slow down the release of stress hormones and stimulate the release of endorphins.
- Higher body temperatures driven by exercise can help prevent bacteria from growing and aid the immune system in fighting infection.
- A recent health survey found that an incredible 60% of participants reported fewer colds since they began their exercise routine. (3)
Your Immune Boosting Checklist:
- Drink Green Tea:
For its antioxidants and antiviral effects. - Eat Immune Boosting Foods
- Stay Hydrated and get Adequate Sleep (7–9 hours per night).
- Exercise Regularly:
Helps regulate immune response and reduce inflammation.
The Research is in….
Mounting evidence suggests that chiropractic care can not only promote a healthy immune system, but can also be effective in treating some immune disorders. For example, one study found that chiropractic adjustments increased the activity of natural killer cells (white blood cells that help to fight infection).
Another study found that chiropractic care was associated with reduced inflammation and improved functioning of the immune system in people with allergies. While more research is needed to confirm these findings, it is clear that chiropractic care has the potential to improve the health of patients with immune disorders. (9)
Some people with immune disorders may benefit from daily chiropractic care, while others may only need to be seen once a week or every other week. Ultimately, the best course of treatment will be determined by working closely with a qualified chiropractor. With regular adjustments, many people with immune disorders can experience significant improvement in their overall health and well-being.
A robust immune system will enable you to keep enjoying the things you love with the people you love. If that is important to you, don’t forget to eat healthy, keep active and get adjusted regularly. All of us at Health Space Oatley look forward to being able to facilitate your journey towards wellness and happiness in helping you get better, stay well and feel alive.
Science Sources:
- Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002 | Medline Plus. Exercise and Immunity. 2017 | Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy. Evidence-Based Complementary and Alternative Medicine. 2017
- Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. Oct 2000. Probiotics and immune health. Current Opinion in Gastroenterology. Oct 2011.Omega-3 fatty acids in inflammation and autoimmune diseases. The Journal of the American College of Nutrition. Dec 2002
- Medline Plus. Exercise and Immunity. 2017. American College of Sports Medicine: “Exercise and the Common Cold.” 2017. Harvard Health Publishing. Exercising to Relax. February 2011
- Nicholson LindsayB. The immune system. Essays in Biochemistry [Internet]. 2016 Oct 26 [cited 2022 Apr 23];60(3):275–301. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5091071/
- Richard-Eaglin A, Smallheer BA. Immunosuppressive/Autoimmune Disorders. Nursing Clinics of North America [Internet]. 2018 Sep [cited 2022 Apr 23];53(3):319–34. Available from: https://pubmed.ncbi.nlm.nih.gov/30099999/#:~:text=Autoimmune%20disorders%20are%20a%20category,well%20as%20the%20systems%20involved
- https://pubmed.ncbi.nlm.nih.gov/1581655/#:~:text=Applications%20of%20acupuncture%20include%20treatment,prevention%20of%20side%20effects%20from
- Autoimmune disorders – Better Health Channel [Internet]. Vic.gov.au. 2014 [cited 2022 Apr 23]. Available from: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/autoimmune-disorders#:~:text=x%2Drays.-,Treatment%20for%20autoimmune%20disorders,corticosteroids%20%E2%80%93%20to%20reduce%20inflammation.
- ACT Wellness Center [Internet]. Actwellness.com. 2016 [cited 2022 Apr 23]. Available from: https://www.actwellness.com/blog/104717-chiropractic-and-autoimmune-diseases#:~:text=Chiropractic%20and%20autoimmune%20diseases%20are,can%20improve%20your%20immune%20function
- Enhanced phagocytic cell respiratory burst induced by spinal manipulation: potential role of substance P. Journal of Manipulative and Physiological Therapeutics. September 1991 | Spinal Manipulative Therapy Reduces Inflammatory Cytokines but Not Substance P Production in Normal Subjects. January 2006 | Interleukin 2-regulated in vitro antibody production following a single spinal manipulative treatment in normal subjects. Chiropractic & Osteopathy. September 2010 | Glucose Metabolic Changes in the Brain and Muscles of Patients with Nonspecific Neck Pain Treated by Spinal Manipulation Therapy. Evidence-Based Complementary and Alternative Medicine. 2017
