As we head into the cooler months it is far better to be proactive when it comes to your health and to build a strong and healthy immune system ahead of when it is actually needed. If you have a strong inner terrain and are following a healthy lifestyle, are exercising and moving your body, and are tuned in to notice the subtle cues, you will be able to nip pretty much anything in the bud before it can take hold and make you sick.

Your body is constantly communicating with you but at first it can be very subtle, like a drop in energy or just not feeling yourself. If you push through, which most people do as we have responsibilities and work so it isn’t always easy to slow down, the communication may get a little louder. Perhaps you get a scratchy throat or you feel really tired or have a headache. At this stage if you continue to ignore the warning signs and take some paracetamol, your body will get even louder to make it known that it is struggling. This may involve shutting down so that you have no choice but to rest so your body can heal.

There is plenty you can do to support yourself and be proactive.

Here are some suggestions:

• Morning routine - Create a morning routine that will help you start your day well. Focus on gratitude, create an intention for the day and visualise it. Don’t set yourself too many tasks that aren’t achievable or you will get overwhelmed and stress will follow. Build things into your day that make you feel calm and relaxed.

• Stress Management – Find healthy ways to manage your stress to avoid overwhelm and anxiety. Stress weakens our immune system making us more susceptible to viral infections. We will always be exposed to some degree of stress but it is how we handle it and react to it that is key. One of the simplest things you can do is to stop and take a few deep breathes from your belly. This helps to reset your nervous system and fills your body with oxygen giving your cells what they need to function properly.

• Sleep – Make sure you are getting enough sleep, whatever is right for you. Try to get to bed before 11pm so your liver has time to rest and repair. Don’t eat meals late at night as it will disrupt your sleep due to your body having to digest instead of repair. Declutter your bedroom or it may affect the quality of your sleep. Mess and clutter is linked to the mind and your thoughts. If your space feels chaotic, chances are your mind feels the same way. Air your room during the day by opening the window. Get off phones and screens at least 30 minutes to an hour before bed to allow yourself time to unwind before sleep.

• Gut health – 70% of your immunity sits in your gut with the good bacteria, so it is vital to have a healthy gut in order to have a strong immune system. The gut is also linked to the brain with 70% of serotonin being produced in the gut, which is the feel-good hormone. Natural probiotics that would help support gut health include kefir, sauerkraut, kimchi. You could also get a good quality probiotic to support you. To support your gut eat a healthy diet full of vegetables and some fruit, which contain fibre. Limit or avoid sugar and processed foods, which weaken the immune system.

• Grounding – Get outside into nature, walk barefoot on the ground to connect with the energy of the earth, go wild swimming, have a cold shower or walk in the rain, hug a tree. Allow yourself to let go of whatever you are holding on to.

• Mindfulness and Affirmations – Mindfulness means being present. You are not in the past or in the future, you are here now living in the present, focusing on what is happening right now. And in this moment, All is well. There is nothing to worry about or stress about. The power of the mind is incredible, what we focus on we attract. So you want to be focusing on how you want to feel instead of worrying about getting whatever lurgy may be doing the rounds. Watch your inner chatter, we have around 60000 thoughts a day, which are mostly the same repeated thoughts so make sure you are focusing on what you actually want like ‘I am healthy and vibrant and am full of energy’.

• Exercise – Move your body every day in a way that feels good to you. This helps to keep the lymph moving and circulation flowing and strengthens your immune system. Even if it’s just having a break from sitting at a desk by getting up and walking around and doing a few stretches.

• Good diet full of antioxidants – Eating the rainbow will provide lots of antioxidants which will prevent cellular damage from free radicals. Reds, oranges, yellows, greens in veggies and fruit and a well-balanced wholefood diet will support your immune system and cellular health. Garlic is nature's antibiotic so use it in your cooking. Herbs are antimicrobial and full of antioxidants. Anything that is man-made with a list of ingredients that you don’t understand, try and avoid or limit.

• Supplements – Taking some good quality supplements will help to give you extra support. Vitamin C 2000mg daily is a good preventive. If you do come down with something up it to a few times a day. Vitamin D3 with K2 supports a healthy immune system, brain health and bones and teeth. Zinc 15-30mg daily will help to support your immune system. If you are experiencing increased levels of stress then a good B complex will help support you. You could also opt for a good quality multivitamin containing a range of vitamins and minerals to support your immune health.

• Hydration – as it gets colder we often forget to drink. Water is the best liquid to be drinking but it doesn’t have to be cold, you can have hot drinks like herbal teas or hot water with lemon. Hydrating well will avoid issues like headaches, earaches, back and joint aches, kidney and bladder issues.

• Having a regular Reflexology treatment will also help to boost your immune system, prevent illness and maintain good health.

• Essential oils like lemon, oregano and tea tree harness nature’s power and are powerful tools to support your immune health.

What will you start doing today to be proactive with your health?

I love getting feedback from you. Let me know what you are struggling with and if this has resonated with you and is something you need to work on so I can better support you.

With love,