Natural Ways to Boost Your Immunity and Fight Off Illness

Eat, Move, Sleep and Wash Your Hands!

Eat A Healthy Diet

You really are what you eat. The ideal healthy diet is determined by individual differences in genes and lifestyle. An unhealthy diet and lack of physical activity are leading risks to global health.

Here we outline the beneficial effects of a couple of diets:

Eat a Rainbow

Make your plate a colourful masterpiece!

Have you heard the phrase, “eat a rainbow”? There is good reason to do so. It appears that the pot of gold at the end of the rainbow is indeed your very own health and wellness!

The pigments in the fruits and vegetables that you eat are packed with protective compounds which can help you fight off disease.

More information on rainbow nutrition here –

The Alkaline Diet

You may want to learn more about the alkaline (high pH) diet, which provides the best source of energy. Tiny organelles called the mitochondria are considered to be the batteries of our cells whose primary function is to generate chemical energy.

Damage to mitochondria has been linked in the development of many disorders. It is believed that by consuming a diet high in alkaline foods, the body will become more alkaline and as a result, overall health is improved.

Since the survival of bacteria and viruses is determined by environmental factors such as pH and temperature, the combination of a healthy diet and exercise can be optimised to limit their impact on the body.

Where possible eat organic, local, seasonal fruits and vegetables

Seasonal fruits and vegetables require fewer chemicals and often don’t need to travel far, thus reducing the environmental impact. You’ll find this not only positively impacts on your health, but also on your pocket.

You may not think that eating organic produce makes much difference but limiting exposure to toxins (more on that later) and by eating organic produce, where possible, you reduce the number of unhealthy chemicals entering into your body. And the taste is so different!

There are many science-backed reasons for going organic. Among other things these include maintaining healthy biological diversity within your system. Unfortunately, organic food is often more expensive than non-organic food, and this is down to the fact that organic farmers have to pay substantial amounts of money to become certified as truly organic, and that cost is passed on to the consumer.

Lastly, don’t forget to hydrate. Water, water, water! Without enough water, our systems simply cannot function optimally. When dehydrated, bad bacteria and viruses can invade more easily, so keep drinking your (preferably filtered) water.

Exercise - preferably outdoors

For Mind, Body and Mood!

As well as feeding our system with good quality fuel (nutrition), we can also keep our system strong by taking regular exercise. In fact, “exercise is the immune booster you need right now”

Exercising outdoors has many benefits for the mind and body. Chris Iliades, MD explains the many benefits of outdoor exercise including clean air, no membership fees, your free natural dose of Vitamin D and working outdoors exercises your mind, as well as your body.


Have you ever noticed that you sleep better after a good workout? Well, guess what else is good for keeping healthy? Good sleep! Good nutrition and exercise lead to better sleep.

Find out more at

Wash Your Hands

Proper handwashing is best, but when soap and water are not available, hand sanitisers can be helpful to keep your hands clean. However, before lathering it on yourself and your children? STOP! It can be toxic! Here’s a list of the full 59 products that the FDA says it identified in what the agency describes as a continuing investigation into hand-sanitizer products.  Many are contaminated with methanol that has led to recent adverse events including blindness, hospitalizations and death.

Using hand sanitiser may even lower your immunity by killing off good bacteria that helps to fight the bad bacteria.

In this link, you will find some answers to questions like “how many times you can use a sanitiser before washing your hands?” etc.

The WHO has issued a “home-made recipe” for sanitisers. It gives a guide on local production and what it should contain. The WHO recipe for hand sanitiser can be found here:

Unfortunately, the cost of ethanol is very high, which is why most makers use cheap ingredients. If making your sanitiser is not for you, why not try this UK-based company?

Safer Air SaferAir and Guardian eliminates odours by neutralising bacteria, viruses, and fungi found in the air and on exposed surfaces, in enclosed spaces, without the use of chemicals or filters.

Things to Avoid

Toxins: In, out and on!

I touched on this earlier, as to why, where possible, we eat organic produce.  Unfortunately, in our time, we are surrounded by toxins. They’re everywhere! In our food, in our air, in our water, and in the products that we use on our bodies.

Read the ingredients. Research reputable ethical companies using clean ingredients and remember that your skin absorbs chemicals into the blood stream.

Stay away from “fragrance”. Anything can be hidden under the term “fragrance”, so be aware! Here’s a great documentary explaining more about that.

Try to also limit your exposure to radiation from mobile phones and other radio emitting devices, which all lower our immunity and make us more prone to getting or activating latent viruses in our body.

Sugar and Processed Food.  Both create acidic states in the body and promote disease.


There are many roads to a healthy immune system, but you can pretty well guarantee a healthier you if you do the following, well:

Eat, Move, Sleep and Wash Your Hands!



Article written by Pixie Kinglsey, Yoga, Nutrition and Wellness Coach
Peer reviewed by Elizabeth Sujkovic, PhD
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