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4 ways to boost your immune system

4 ways to boost your immune system

Supporting your immune system through healthy eating

At Five Good Friends, we believe that healthy lifestyle choices support healthy living. Having access to the support and care that you need, when you need it, is incredibly important.

With the rise of COVID-19 infections in the community, now is an important time to focus on your immune health. Fortunately, there are many ways you can support your body to fight and recover from infection. Remaining physically active, eating and sleeping well, having satisfying social relationships, and managing stress are not only the fundamentals of healthy living, they also enable your immune system to perform at its best. These are all areas that you can tackle with the support of your family, friends, and health and aged care professionals.

Immune boosting foods

A diet that is high in vegetables, fruit and wholefoods will expose you to a wide variety of nutrients that support immune health. Zinc and Vitamin C are especially important for immune function. Zinc containing foods include:

  • oysters
  • pumpkin seeds and broccoli
  • red capsicum
  • kiwi fruit and citrus fruits are high in Vitamin C.

Highly processed food on the other hand, offers limited nutrients and is generally high in sugar, salt, and saturated fat. This can cause inflammation in the body. A fresh, healthy diet that is high in plant food is the best choice for supporting immune function.

Vitamin D

Vitamin D’s chief role in the body is to maintain healthy bones. However, it has been shown to have an important role to play in our immune function. 10-15 minutes of daily sun exposure is generally sufficient for the body’s Vitamin D needs. However, supplementation can be required in colder months or for people with insufficient sunlight exposure. Speak to your General Practitioner about monitoring your Vitamin D levels.

Lifestyle factors

Other natural ways to support immune function include regular exercise, reducing stress, maintaining a healthy weight, moderate alcohol consumption and adequate sleep. Mindful activities such as meditation, yoga and walking can assist with stress reduction and 7-8 hours of good quality sleep positively impacts both physical and mental health.

Social connection and community

Research has shown that feeling happy can give your immune system an extra boost. People who are more socially connected to family, friends and the community are not only happier, but they are also physically healthier and live longer than people who are less connected. Having positive support networks helps the nervous system to relax which has a flow on effect for overall health and immunity. Everyone wants the opportunity to be free, have independence and make their own choices, and sometimes you just need a little help from your friends.

Five Good Friends understands that some of the most important choices in life are those that support the ability to stay in the home and community you love. Even if you just need a helping hand with housework, supermarket shopping or someone to share a cuppa with, we identify the type of support person that will be best suited to you and match you carefully.


Five Good Friends are specialists in assisting you navigate government funding. Our Care Advise Team con assist you with any questions regarding support that you have, or may need, in your home. Call us on 1300 787 581 and find out how we can help you.

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