The integrated approach to immunity

Your immune system  – the most powerful line of defence against colds and flu- is impacted by so much more than clean hands and clean diets. We all know we need to care for our physical health, but did you know your emotional and mental health play a significant role too? Stress, sadness and isolation are all proven to hinder immunity.

And that’s not all. Decades of research and our own thirty years’ clinical experience confirm there are seven key factors influencing your immunity superpowers. 

Even the smallest steps to improve your health and wellbeing can make a big difference to your immune system, now and always.

The seven factors affecting your immunity

Mind

If you’re feeling stressed, anxious and uncertain, it’s not just your mind that’s impacted. Your immune system and mental health are connected, so  it’s important to explore ways to give your mind a break.

Start the day the right way. When you wake in the morning, avoid reaching for your phone to read the news or skim through your social media feeds. Instead, take the time to connect to yourself and a new day – be it through journaling, prayer, a meditation practice, or stepping out into nature. If you tend to ruminate, schedule “worry time” at a set time of your day or week. This can gently train your mind and give a constructive time for worries.

Go with ‘good enough’. Life is full of uncertainty and change. Striving for perfection in every area of life is unrealistic, and may stem from a desire to control outcomes. By being okay with ‘good enough’ we can show ourselves that even when things aren’t perfect, we will be okay, easing the pressure of the mental load perfectionism places on us. 

Do something you enjoy. Watch a movie, read a book, or go for a walk. Enjoy some escapism when you need to - give your brain a break from stress.

End the day the right way too. Deep sleep is important for T-cells, a type of white blood cell, which play a critical role in fighting colds and flu. Give yourself time to unwind by turning off your phone and avoiding screen time at least an hour before bed. 

Emotions

Our emotional world can be a rollercoaster. Elevated levels of stress hormones like adrenaline and cortisol inhibit immune function. It’s imperative to acknowledge, accept and work with your emotions – whatever they are – to avoid becoming trapped by them.

Meet your emotions. Anger. Sadness. Love. It’s important to remember it’s natural to feel emotions. Awareness of your emotions – even those you don’t want or that you’ve been conditioned to ignore, can offer you important insights, and help them to pass. Physical movement, creativity (art, painting, journaling) can help you access and express your emotions.

Talk more. Quality connections are crucial for positive health. Reach out to a friend to talk, or, for confidential support, a counsellor or psychotherapist to help you work with your emotions.

Calm the body to calm the mind. A quality magnesium (glycinate) supplement, adaptogenic herbs like ashwaganda and nervine herbs like lemon balm can help ease stress and replenish your nervous system. Homeopathy can help to restore emotional balance, as can Bach Flower Remedies. 

Energy

Your vital energy is the subtle energy force that flows through and around your body at all times, promoting health and harmony. When it is in balance, you’re more likely to feel calm, confident, and centred. This helps your immune system function at its best. Physical and emotional blockages like lack of proper rest and stress can deplete your vital energy or cause it to become stagnant, inhibiting your immunity.

Clear energy blocks. Osteopathy, acupuncture, homeopathy, reiki, crystal healing, Bowen and Craniosacral therapy can help to clear energy blocks and restore equilibrium to your body, mind and immunity.

Move more. Osteopathy and acupuncture can help release stiffness and physical stresses caused by decreased movement and screen time. This can safely support your return to exercise and sport.

Work on your subtle energy. Practices such as yoga, tai chi and chi gung are designed to work on our subtle energy and offer stress relief. 

Mindfulness or meditation. Give your body and mind a time-out with a calming and restorative mindfulness or meditation practice. Join our free weekly mindfulness session or check out some of our favourite resources here.

Environment

Toxins in your cosmetics and home cleaning products can impair your immunity, making it that much harder for it to do its job. Toxins in your food can also make you more susceptible to illness.

Eat clean. Eat organic produce as much and as often as possible. If this isn’t doable, use a vegetable wash to remove pesticides. Avoid the Dirty Dozen, the most contaminated fruits and vegetables according to the Environmental Working Group (EMW).

Read the label. Commercial soaps, laundry detergents and household cleaning products contain synthetics, fragrances and chemicals that can lower immunity. Parabens are chemical preservatives found in many cosmetics and pharmaceutical products, as well as some processed foods. Look for paraben-free products and those with natural ingredients you can recognise. Opt for the highest-quality natural products and brands that you can find.

Clean green. Clean your home with a blend of hot water, bicarbonate of soda and vinegar.  Natural cleaning products, Thieves Household Cleaner and microfiber cloths are great options too. Wipe down the things you touch frequently, like your mobile phone and surfaces at home.

Minimise mould. Mould inhibits your immunity and provides a breeding ground for viruses. Wipe walls and surfaces with a solution of Thieves oil and water. 

Spirit

When we connect to something bigger than ourselves – be it music, art, nature, religion, voluntary work, and more – we nourish our spirit and experience a greater sense of purpose. But when we’re focussed on getting through each day, our spirit may not receive the attention it needs. This can cause stress, sadness and a sense of being incomplete – all of which can take a toll on immunity.

Breathe to feel better. Take a pause and focus on deep breathing. Turn towards your breath, get to know it and work with it to calm your mind and nervous system. Learn more about deep breathing.

Be nurtured by nature. Step outdoors into nature and allow your senses to guide you as you go on a walk or a wander.

Look to leaders. Look toward leaders, influencers and teachers that you find uplifting and inspiring. Connect with and learn from them as they share wisdom to see you through challenging times.

Community

Nourishing relationships are proven to lower stress levels and improve immunity. Isolation can make us feel threatened because we don’t have a supportive network around us to keep us safe. This can activate our stress responses, which impacts our immunity.

Choose meaningful connection. Notice which of your connections you walk away from feeling nourished, and which you walk away from feeling depleted. Carve out time for relationships that fill your cup. 

Reach out to friends. From work to kids, it can be hard to find the time to nourish the other connections in our life. Reaching out to a friend or a loved one can bring us comfort and help us make it through the week - even if it’s just a quick phone call, or voice note to check in. 

Find community. Whether it’s a sports club, mothers’ social group, or volunteering with a charity that means something to you, being with like-minded people can help stave off loneliness and help us feel a profound connection. 

Body

From comfort eating to sedentary lifestyles, screen usage and not enough hours sleeping - our immune systems don’t always get what they need to function at their best. By caring for your body, you’re caring for your immunity.

Eat yourself well. Ensure your body is well-fed with nutrient rich food. Highly processed foods and those high in sugar are proven to compromise your immunity. Instead, go for immune-boosting foods.

Supplement for extra support. For greater immunity support, take a potent vitamin C and D supplement and a good probiotic.

Stay hydrated. Hydrating is as important to flush out toxins that build up in the body and to support a healthy immune system.

Keep moving. Light exercise is another powerful stress reliever and immunity booster, helping the body sweat out any toxins. Yoga, tai chi and chi gung are also powerful means to keep moving, stay grounded and restore emotional balance.

Sleep well. Ensure your bedtime is sleep-friendly. Ditch the digitals and keep your room dark and at a cool temperature.

If you’d like our expert help to bolster your immunity, please connect with one of our naturopaths. Taking every factor of your wellbeing into consideration, they’ll put a personalised plan into place for you. If you’re feeling anxious or distressed, talking to a counsellor or psychotherapist can give you space to release held emotions.