Supporting your immune system is one of the most important steps to make yourself resistant to disease. A weak immune system leads to infection and causes damage to the system and weakens your resistance.  Build your immune system through healthy eating and break the cycle.

Key antioxidant nutrients are vitamins A, C and E, zinc and selenium and they are easily found in food. Vitamin A is important in the health of cell membrane. It would come from liver, egg, yolk, milk and vegetables such as carrots, sweet potatoes, red peppers, tomatoes and mangoes. Vitamin C is the essential for the production of white blood cells which helps to develop the body’s own antibodies. Most people think citrus fruits are the only ones that contains Vitamin C, but vegetables such as broccoli, cabbage, kale, spinach, parsley, watercress as well as berries, lemons, kiwis and strawberries are all rich in Vitamin C.

Vitamin E helps white blood cells functions and builds up your cell membrane so stock up on your nuts, avocados, seed and fish oil. Zinc is vital for normal thymus gland functioning and protect them from cellular damage. Oysters, brazil nuts, wheat germs and pumpkin seeds are incredibly high in zinc.

Probiotics helps to break down food and provide a source of energy essential for the cells that line the intestines. Live yogurt is a natural source of good bacteria. Probiotic yoghurt is made by adding specific bacteria strains such as Bifidobacterium lactis ( this bacteria in large numbers can increase white blood cell count) to warm milk, which is then fermented at blood temperature.  The bacteria feed on natural milk sugars (lactose) and release lactic acid as a waste product. It is the lactic acid that gives yoghurt its characteristic tang. When you  buy yoghurt, look out for ‘live’ or ‘probiotic’ on the label.

Those That Attack On Your Immune System

  • Sugar and alcohol as it reduces the ability of white blood cells to engulf and destroy bacteria. However, one glass of wine has certain antioxidant effects; just do not go for second.
  • Smoking
  • Caffeine in tea and coffee as it inhibits the absorption of vital nutrients.
  • Overweight impairs the immune system
  • Antibiotics kill all bacteria in the gut. If you are on a course of antibiotics, take an acidophilus supplement to replace and good bacteria which has been depleted.

What You Can Do

  • Avoid fatty food which thicken the lymph fluids
  • Cut back on cheese and milk because they increase mucus production which is a breeding ground for bacteria
  • Once you feel better, have a little exercise. You can give our bootcamp a shot as it is open to all beginners and advanced.

Your body is a temple so take care of it (:

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Team Fitness Guru


If you’d like to workout in a group, you may want to check the Multi Level Fitness Bootcamp Outdoor classes that my Chief Trainers are conducting at For one on one personal training instructions, we’re here.

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