Natural Immunity Boosters

Autumn is well and truly upon us, leaves change, temperatures drop and people worry about the impending flu season. So what can you do to ward off the common cold that plays havoc with your training? Myprotein.com looks into the top ways to boost your immune system naturally:



Eat enough protein… Protein is a building block for a healthy body, mind, and immune system. Diets low in protein tend to be high in carbs which convert readily to glucose, spiking blood sugar and stressing the pancreas and the immune system, therefore it’s important to get enough protein in your diet.


Avoid sugar in your diet… You will see noticeable results in your energy levels, weight distribution, immunity and your ability to think clearly when you break the cravings and stop eating refined sugar. This is so important, many holistic nutritionists consider sugar a drug for its impact on the human body and some practitioners are known to prioritize eliminating sugar from the diet over recommending that people quit smoking.


Drink plenty of water….. headaches and thirst are both signs of dehydration but more importantly drinking sufficient water will help the body flush out certain harmful toxins. You should be drinking, in daily ounces, half your body weight in pounds. (i.e. Body weight in pounds, divided by 2 = number of ounces of water per day.)




Get plenty of sleep and rest… quite simply this is the time when your body rejuvenates and recovers the most, since studies show your body produces more growth hormone during this time and replenishes critical neurotransmitters like dopamine and adrenalin which are integral to motivation and focus. Ideally you want to be getting between eight and ten hours a night.


Stock up on raw fruits and vegetables... The nutritional content that you receive from raw fruits and veggies is unparalleled, they are packed full of antioxidants, vitamins, minerals, fibre and enzymes. Many vitamins, including C, are antioxidants and will protect cells - including those of your immune system - from damage by toxins in the environment. Dark-coloured produce (berries, kale, broccoli) tends to be higher in flavonoids, polyphenols and other antioxidants. The perfect source of minerals is seaweed, which is sold dried, but can often be found raw (dried at low temperatures to maintain most of the enzymes and nutrients) in health food stores.


Breathe…. essential to the body’s health and wellbeing is the lymph system. Essentially it’s the body’s sewage system and is responsible for getting rid of all the dead cells and blood proteins in the body. Whilst it continually works without any conscious effort, it can be stimulated through deep, heavy breathing, whether through exercise, yoga or simply consciously breathing deeply when sitting at your desk.


Vitamin D…. Vitamin D is a fat-soluble vitamin found in certain foods and also functions within the body in response to the skin's exposure to sun (specifically ultraviolet-B rays). Recent research has shown Vitamin D to be a powerful immune stimulant and has been suggested to be a much more powerful tool in combating illnesses and viruses than Vitamin C. People consuming sufficient Vitamin D have also been associated with a reduced risk of heart disease, cancer, diabetes, high blood pressure, schizophrenia and multiple sclerosis. (180 caps of Vitamin D3 is available from Myprotein.com for £7.99.

Echinacea…the stimulatory effects of Echinacea on the immune system have made it one of the most popular herbs in the world today. Echinacea has the ability to enhance the body's natural immune defences and has various applications in fighting common colds, influenza and other infections. Echinacea has also been used externally on open wounds and is reported to have antibacterial and antifungal activity. (250g of Echinacea is available from Myprotein.com for £14.29.

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