How to boost your immune system.

The pandemic is here, and the flood of information has arrived on why & how to improve one’s health.

I’m receiving more information from people talking about how to improve one’s health due to this pandemic.

Unfortunately, I also see a lot of misinformation on health issues, which is dangerous for us all.

In my time as a nutritionist, I have sadly experienced many people become unwell due to the source of information being misleading to them.

Improving our immune system is something we all need to do, and the following information I have provided needs to be carefully implemented.

Please avoid any of the foods which can interfere with your medication or cause known side effects.

Please understand it takes time to build the strength of your immune system, and there is no quick fix pill.

I know we all are facing unbelievable times, but after each hardship comes ease, and we all need to stay healthy and adapt to the situation as peacefully and sincerely as possible.

Please do not abuse the information I have provided below by over buying products that other people need.

Please purchase that which is in your means of the foods mentioned and allow others to benefit as well.

Essential steps to take to improve your health:

1. Exercise daily: Please exercise with care and do not over-exercise as this can lead to unnecessary injuries.

2. Avoid staying up late: Getting good sleep has shown to improve our immune system health.

3. Eat no more than three times a day: Avoid having snacks outside of mealtimes.

4. Avoid eating after 8 pm: Eating after 8 pm can weaken your immune system.

5. Fasting: Fasting has shown to improve and strengthen your immune system.

(If you are new to the practice of fasting, please be mindful to only fast for one day a week and no more).

The way to fast: In the early morning, have an excellent breakfast, please include 1 to 3 dates and drink plenty of water before closing your fast.

Avoid heavy exercises, or any other physical activities until sunset.

Open your fast with one date and water at the beginning to give time for your digestive system to develop before having your evening meal.

Please avoid fasting if you have Type 1 diabetes, a heart condition, or if you are on daily medication from your doctor.



6. Snake plants: Snake plants improve air quality and help improve the immune system, as pollution has shown to weaken immune functionality.

7. Filtered water: Consuming water from a reverse osmosis water filter system with a re-mineralizing filter, will help boost your immune system.

8. Work on reducing stress: Stress is one of the unfortunate truths that is known to weaken our immune system.

I know it’s a lot to ask you, but please try to distract your mind with something positive and avoid watching the news a lot.

As it will only increase fear and despair, and that is something we can’t have to improve your immune system.

It is better to live a day in the light of optimism and hope, than a lifetime in regret and despair.

Raise your head peacefully and be positive.

9. Vitamin D3 with K2: Vitamin D3 helps improve your immune system by strengthening your blood cells, and K2 helps with the absorption of vitamin D3. (Please avoid Vitamin K2 if you have Kidney problems)

10. Drinking slightly warmed water: Helps your digestive system and strengthens your immune system.

(Please do not exceed the limits and be very careful in removing and consuming the foods listed below).

Foods to remove from your diet to improve immune functionality;

• All fizzy drinks
• Alcohol
• Refined Carbohydrates: White flour, bread, white rice, doughnuts, white pasta, rice snacks, cakes, and cookies.
• High levels of sugary snacks.
• Fried food
• Avoid having too much citrus-based Vitamin C.

Yes, vitamin C does help with your immune system, but it’s best to get your vitamin C from vegetable sources rather than citrus fruits.

High levels of citrus-based fruits eaten in the cold season increase the acidity levels in your body, which weakens your immune system.

High levels of citrus will cause an individual’s body temperature to drop and can lead to unnecessary health issues like sore throats and colds.

Please avoid consuming a lot of citrus-based juices as well.



Cold food and drinks: It is not recommended in the cold season, to eat or drink anything cold continually as this can weaken your immune system.

Steamed broccoli: Please steam cook for 2 hours to avoid bloating and other digestive issues. (Avoid broccoli if you have thyroid issues)

Red pepper: Red peppers have a high source in vitamin C. (Avoid if you have stomach ulcers)

Spinach: Spinach has a lot of minerals and vitamins like vitamin C, B, E and K, iron, potassium, magnesium, and calcium, which help improve immune functionality and strength.

Sumac spice: Sumac spice has anti-inflammation and antioxidant properties, which are known to fight free radicals and diseases.

Sumac spice helps reduces blood sugar levels. (please be careful if you are type 1 diabetic or hypoglycaemic)

Please avoid Sumac spices if you are known to be allergic to cashew nuts and mangoes.

Turmeric spice: Turmeric spice has excellent anti-inflammatory properties and is known to increase the antioxidant capacity in the body.

Please avoid turmeric spices if you have anaemia, as turmeric spices block iron functionality.

Ginger: Ginger helps keep our immune system healthy and improves metabolism.

Garlic: Garlic helps to enhance your immune system.

Please avoid garlic if you are taking blood-thinning medication like warfarin or if you have low blood pressure and ulcer issues.

Dark honey: One teaspoon mixed with warm water, optionally you can add 1 or 2 drops of lemon juice. Please do not do this on a daily bases, but only 3 to 4 times a week or less.

Blackseed Oil

• 1 to 3 drops can be used in meals

• 1 to 3 drops of black seed oil with one teaspoon of honey 2 or 3 times a week, helps improve the immune system (Not suitable for children and pregnant women)

• Be careful when using black seed oil as it can be hazardous for people with low blood pressure issues.

To improve your low blood pressure issues consume small amounts of vitamin A based foods like carrots weekly.

Mixed vegetables: Please avoid Cruciferous vegetables if you have hypothyroidism.

Blueberries and pomegranates: These foods are rich in antioxidants, which are suitable for the immune system and heart.



Green tea: Improves your body’s metabolism and boosts your immune system. (Please do not drink too much as it can cause dehydration and avoid green tea if you have kidney functionality issues).

Lemongrass tea: Lemongrass tea helps improve your oral health and improves our immune system.

Only drink once a week as lemongrass can cause dehydration and kidney functionality issues.

Consume fewer meats

Yes, consuming less meat does improve your immune system.

Because when we consume meats, our digestive system demands more energy. And that energy can be used to improve the strength of our immune system.

If the balance of meats in one’s diet is more than vegetable foods, then the body has little time on improving & strengthening the immune system.

My recommendation is, once or twice a week to consume meat and the other days to have a vegetable or lentil-based meals to improve your immune system.

Created by M Ikhlas

Thank you for visiting our blog page, if you have any questions please us the form below.