What a massive impact this year has had on our immune systems!  So as we continue into winter and with Covid-19 still amongst us what can we do to help maintain our body’s ability to stay healthy??

Your first line of defence is to choose a healthy lifestyle. Every part of your body, including your immune system, functions better when supported by healthy living:


Your body needs sleep to fight infectious diseases. Too little sleep will affect your immune system. So, if you’ve been burning the candle at both ends, and not getting good, solid night’s sleep, you will be far more susceptible to contracting colds and other diseases.  If you’d like to know how bad your sleep is – or isn’t – why not try this quiz https://quiz.tryinteract.com/#/5ed50a7eb8f3d80014241d7d



Some research suggests that optimism can actually make your immune system work better. The happier, or most positive you are, the more likely you are to eat right and be less stressed, which will help your immune system.  I always find getting out into the fresh air keeps me positive, I also get my precious hit of Vitamin D, it helps me stay healthy and also helps me sleep so even if you are not one for going out when it gets colder why not give it a go – it may give you the boost you need to stay positive. For me (as a yoga teacher as well as a healthcare practitioner) yoga is always the one thing I come back to if I’m not feeling great. Yoga doesn’t have to be a fast, hard practice and it’s always better to do a little a day other than one full practice a week. Why not try this gentle but effect practice on those days when you really don’t feel like moving but you know you should!!  GENTLE YOGA PRACTICE  DON’T exercise if you’re feeling unwell.

Exercise to help immune system

Eat Well

Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat, & proteins but don’t overeat.

Everyone I think is aware that Vitamin C is beneficial for the immune system but it’s always important to take a good Vitamin D3 supplement too. Typically at this time of year with the night’s drawing in and wanting to be cosy we don’t tend to get the chance to go outside so much so we need that ‘sunshine vitamin to keep us healthy.

Wash Your Hands

I think we should know this one by now but the simple thins are always the ones that work – wash your hands thoroughly for at least 20-30 seconds.

Washing hands

Avoid Stress

Stress can affect the way your immune system works. It can lead to increased levels of cortisol, a steroid hormone that’s important for overall function of your body; but too much of it can lead to a number of health problems, including decreased immunity.  There are many ways of helping reduce stress – diet, massage, yoga, meditation are all beneficial in helping reduce stress.

If you’d like to learn some fabulous self help techniques that will reduce your stress levels therefore boost your immune system why not check out these techniques online. https://totallyholistichealth.co.uk/register/totally-holistic-health-home-stress-package/


Avoid or reduce Alcohol consumption

Stay hydrated with water & electrolytes.


Keep your gut healthy

Your immune system is made up of a network of cells, tissues, and organs that work together to protect your body – good bacteria in your body provides you with the nutrients you need and also provides a defence against bad bacteria and infection. A balance needs to be maintained because when good bacteria is reduced, bad bacteria can take over, making you feel sick.  This is why it is always important to look at good gut health as part of your immune system boost!

Don’t smoke!!

I think by now we know what we need to do to help get ourselves through the winter months! If you are still in denial – or can’t start thinking about that now – or feel overwhelmed then why not just pick a couple of things to try!?  It is said that it takes 21 days to start a new habit so why not try getting outside for a walk – maybe even just 15 minutes at lunchtime just to soak up some sunshine while you can.  Or maybe start eating more fruit and veg in your diet.  Sometimes the little changes make the most difference!!  Let me know how you get on!!

If you do need extra help to boost your Immune system this month – read for the winter months why not check out my fabulous Winter Wellbeing Bundle – with over £50 of products I am offering this at 20% off – and you get a fabulous free gift!  All for just £40.

Winter wellbeing kit

My name is Julie Elder.  I am an holistic therapist and yoga teacher who specialises in utilising the body’s ability to heal itself using a variety of techniques including Bowen Technique and Kinesiology. I am also an Aromatherapist, Reflexologist, Reiki master and  an advocate for pursuing an organic lifestyle.  I am also  fully qualified in Pregnancy Massage and Bowen Technique.

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Julie Elder
Totally Holistic Health