How to boost your immune system: Five things you can do during the coronavirus pandemic

Coronavirus invades the body and disturbs the respiratory system. Support your immune system, so if you do catch it you have the best chances of a smooth recovery.

Nutritionist Clarissa Lenherr, from personalised healthcare service bioniq, offers her professional advice on how to optimise your immune system.

1. Start the day right

Lenherr recommends eating a well-balanced breakfast, but what does this really mean?

“Some well-balanced breakfast examples include rye bread topped with salmon and avocado,” she began.


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“Try an omelette with butternut squash, or yoghurt topped with oats and nuts.”

She continued: “Breakfast is also a great time to take an immune supporting supplement, such as bioniq IMMUNE.

“This contains antioxidants and vitamins, including zinc, vitamin D3, K2 and C.”

Unlike capsules, Lenherr commented that the granulated supplement can be mixed “into smoothies, on top of yoghurt or with water or juice”.

2. Boost gut health

“Did you know that 70 percent of our immune cells are in the gastrointestinal tract?” asked Lenherr.

In order to have a healthy and thriving gut flora, she recommends fermented foods.

“Fermentation is a food process where microorganisms such as yeast and bacteria break down sugars contained in food,” she explained.

Traditionally used to preserve and increase shelf life, “people now choose to consume fermented foods because of the by-product of fermentation – bacterial growth”.

Different fermented foods to enjoy include sauerkraut, kefir, kombucha, live yoghurt and kimchi.

3. Move your body

Lenherr states that exercise promotes blood circulation which, in turn, “mobilises antibodies and white blood cells”.

She adds that these cells are responsible for “detecting and attacking viruses”.

This suggests that your immune system would be more prepared to fight off a foreign body, such as coronavirus.


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4. Sleep well

According to Lenherr, “a good night’s sleep is anything between seven to nine hours”.

Good-quality sleep is believed to “strengthen the disease fighting ability of T cells”.

Lenherr added: “A recent study showed that just one night of four hours’ sleep depleted the body’s natural killer cells by 70 percent.”

To help have a restful snooze, the nutritionist recommended to consume caffeine no later than 3pm.

In addition, she suggested reducing blue light exposure from technological devices before bedtime and to sleep in a room between “16-18°C”.

5. Remain hydrated

“Staying hydrated supports your bodies ability to eliminate toxins and

waste materials, which is vital for a strong immune system,” stated Lenherr.

She advised to aim for two litres of water every day, and to swap caffeinated drinks for herbal teas, such as lemon and ginger.

This is also a great way to “reduce inflammation”, which is beneficial for your health.

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