It's that time of year again, the season of colds, flus and nasty germs has crept up on us and unfortunately, there is no magic pill to keep you safe from all the viruses floating around this time of year. Instead, it’s up to you to properly prepare your body to ward off those unwelcome intruders. I have already had a handful of clients that have not been able to appear at their sessions with me due to the germs they have caught, obviously in most cases it cannot be helped but I believe if your immune system is strong enough you have a good chance to fight off the war with germs.

Follow my guidelines to keep your immune system functioning at its prime to stay healthy this season...


The first step to good health is a balanced diet. Eat a wide range of fruits, vegetables, fats and proteins to give your body the micro and macronutrients it needs to function at its best.

To give your diet an extra immunity-boost, make sure to include the following vitamins and minerals:

Vitamin A: Vitamin A influences certain T cells, B cells, playing a key role in fighting off infection Include sweet potatoes, carrots and dark leafy greens such as kale, to get your daily dose.

Vitamin B6: Not getting enough vitamin B6 can actually slow down parts of the immune response. You can get vitamin B6 from fish, beef liver and other organ meats. 

Vitamin D: Vitamin D boosts the immune system by reducing levels of inflammatory proteins while also increasing antimicrobial proteins, which destroy invading germs. The best source of vitamin D is sunlight, obviously this might be a struggle with the cold, dark winter days that are fast approaching.

Zinc: Zinc is essential to the function of immune system cells. You can include more zinc in your diet by eating oysters, red meat and poultry. Just like vitamin B6.


Feeling stressed about the upcoming dates in the diary or pressured to meet end-or-year goals? This could make you more vulnerable to getting sick.

It is a very well known fact and doesn't take Einstein to work out that stress affects the immune system by actually disrupting communication between the nervous system, hormonal system and immune system. This hurts your body’s ability to quickly recognize foreign infections, react to them and keep you from getting sick.

When you’re feeling stressed, take measures to calm yourself down. Take a walk with a friend, enjoy a warm bath with Epsom salts or try meditation, at SWEAT we hold a Yoga class on a Friday at 11am that I have no doubt you will very relaxed during and after. And if your really feeling stressed then you can always do all of the above consecutively.


Regular exercise has been shown to increase the production of macrophages, which are white blood cells that attack the kinds of bacteria that trigger colds. This enables your body to quickly identify and fight off bacteria that could make you sick.

You don’t have to be a marathon runner or elite athlete to get the positive benefits either. Moderate exercise such as daily 30-minute walks, going to the gym every other day, or even bicycling with your kids a few times a week is enough to get the blood pumping and help you stay healthy. If you are interested in taking your exercise to new heights then please do not be afraid to get in contact with me and I can get you booked in for a FREE consultation, however spaces are limited so don't miss out.


It’s simple. Your body relies on consistent and quality sleep to stimulate and power your immune system. If you don’t get enough quality sleep, you are more likely to get sick when exposed to a virus.

If you struggle to get 7 – 8 hours of uninterrupted sleep each night, Maybe it's time to change your usual bedtime routine and start trying new options to help you get the sleep your body so badly needs. Limit your caffeine in the afternoon, turn off your electronics before bed and try to go to sleep at the same time every night to get your body (and mind!) on a good schedule.

I hope my guide to boosting your immune system will help you when you are under attack from the germs, don't delay your preparation and good luck.