We’ve all seen the reminders—wash your hands, wear your mask, keep your distance. These simple measures have been essential in slowing the spread of viruses, especially during the height of the COVID-19 pandemic. But while these external steps are vital, there’s another critical side to infection prevention that often gets overlooked:Your internal defences

So the question is: What more can we do to actively prevent infection, beyond the basics?

Let’s dive deeper into how self-care, built on a foundation of holistic wellbeing, can be your most powerful defense against illness.

Antibiotics Don’t Work on Viruses

Let’s start with a common misconception. Many people turn to antibiotics when they feel ill, assuming they’ll help regardless of the illness. However, antibiotics only work against bacterial infections—not viruses. Taking them unnecessarily can actually harm your microbiome and contribute to antibiotic resistance.

For viral infections, we turn to:

• Antiviral medications, which are designed to reduce the severity or duration of viral illnesses.

• Vaccines, which prime your immune system to recognize and fight specific viruses before they take hold.

But perhaps the most powerful tool of all? A resilient, well-functioning immune system—nurtured through consistent self-care and lifestyle choices.

Building a Strong Immune System: A Whole-Person Approach

As a life coach, I advocate for a whole-system approach—one that considers the physical, mental, and emotional aspects of health. Supporting your immune system isn’t about doing one single thing; it’s about weaving together habits that create a resilient foundation over time.

Here’s how:

1. Follow a Nutrient-Dense Diet

The phrase “you are what you eat” is more relevant than ever when it comes to immune function. A healthy diet fuels your body with the vitamins and minerals it needs to maintain strong defenses.

Focus on key immune-boosting nutrients:

• Vitamin C: Found in kale, kiwifruit, chili peppers, broccoli, Brussels sprouts, bell peppers, and capsicums. This powerful antioxidant supports white blood cell function and helps the body fight off pathogens.

• Vitamin D: Sourced from sardines, egg yolk, cod, milk, butter, and cheese. Low levels of vitamin D have been associated with increased susceptibility to infection.

• Zinc and Selenium: Found in beans, shellfish, mushrooms, nuts, seeds, and meat. These trace minerals play critical roles in immune regulation and inflammation control.

Eating a rainbow of whole foods daily provides a diverse range of nutrients to keep your immune system strong year-round.

2. Protect Yourself Proactively

Some protocols can help your body deal with serious infections, such as sepsis. For instance:

• Vitamin C (ascorbic acid): 1,500 mg every 6 hours

• Hydrocortisone: 50 mg every 6 hours

• Vitamin B1 (thiamine): 200 mg every 12 hours

This combination—sometimes referred to as the “sepsis protocol”—can be life-saving under clinical supervision. Always consult a qualified practitioner before using such treatments.

3. Support Immunity with Supplements

Supplements can help fill the gaps when nutrition alone isn’t enough:

• Vitamin C, D, and Zinc are foundational for immune strength

• Selenium enhances viral resistance and supports antioxidant systems

• Vitamin E and Resveratrol (found in red wine, grapes, berries, and peanuts) are powerful antioxidants that may also have anti-aging and anti-inflammatory effects

Together, these nutrients support the immune response, lower oxidative stress, and help the body recover more efficiently.

4. Cultivate Restorative Lifestyle Habits

Your immune system doesn’t work in isolation—it’s deeply connected to your daily routines and emotional health.

• Sleep: Your body heals and regenerates while you sleep. Aim for 7–9 hours per night.

• Exercise: Moderate movement like walking, yoga, stretching, or floor exercises stimulates lymph flow and helps immune cells circulate more effectively.

• Stress Reduction: Chronic stress weakens immune function by elevating cortisol. To combat this, incorporate practices like:

  • Meditation

  • Journaling

  • Breathwork

  • Time in nature

Letting go of fear and cultivating emotional resilience strengthens both your mental and physical defenses.

5. The Healing Power of Fasting

Fasting, when practiced intentionally and safely, has been shown to reset immune function. Some studies suggest that:

• A 3-day fast can reduce old white blood cells, prompting the regeneration of new ones

• Intermittent fasting (eating within a 6–8-hour window) may:

  • Improve blood pressure

  • Lower resting heart rate

  • Enhance insulin sensitivity

  • Decrease systemic inflammation and oxidative stress

It’s important to tailor fasting practices to your health status and consult a professional if you have underlying conditions.

Herbal Immune Modulators: Nature’s Pharmacy

Unlike immune stimulants that are taken after symptoms appear, immune modulators are best used proactively. These herbs help the immune system stay balanced, reducing overreaction while enhancing preparedness.

Herbs That Contain Antiviral Lectins:

• Red algae (Nostoc ellipsosporum)

• Liquorice root extract (available in drops or candies)

• Stinging nettle (Urtica dioica)

• Black mulberry (Morus nigra)

• Leek (Allium porrum)

• Tobacco plant tea (Nicotiana tabacum)

• Astragalus root – balances stress and strengthens immunity

• Sutherlandia (cancer bush) – used for colds, flu, diabetes, and inflammation

• Elderberry (Sambucus nigra) – effective against influenza

• Turmeric – prevents virus entry into cells

• Barberry – a rich source of berberine, offering broad antimicrobial support

NaCare, a remedy containing Astragalus, Elderberry, and Sutherlandia, is another immune-supportive option.

What the Research Says

• Liquorice, elder, cinnamon, and horse chestnut help block virus attachment

• Ginkgo and kudzu support organ health and modulate inflammation

• Hawthorn and kudzu protect lung tissue

• Pokeroot benefits spleen and lymphatic function

• Green tea, red sage, and Angelica sinensis may help prevent sepsis

• Astragalus and Rhodiola support systemic resilience

• Zinc, elder, and barberry help manage inflammatory responses

Your Kitchen Is Your First Pharmacy

Don’t underestimate the power of everyday foods. Incorporate these into your routine:

• Selenium-rich foods: Brazil nuts, tuna, sardines, salmon, sunflower seeds, eggs, mushrooms, onion, garlic, asparagus, broccoli, tomatoes

• Zinc-rich foods: Oysters, liver, wheat germ, pumpkin seeds, cocoa

• Immune-enhancing beverages: Black tea boosts interferon levels

• Mushrooms: Shiitake and maitake increase immune markers

• Spices: Ginger and oregano offer antimicrobial benefits

• Colorful vegetables: Red bell peppers are extremely rich in vitamin C

Self-Care is the Ultimate Medicine

Modern healthcare plays a critical role, but no doctor or treatment can replace the power of daily, intentional self-care. When we nourish ourselves—physically, emotionally, and spiritually—we equip our bodies with the tools they need to resist and recover from infections.

Even the best healthcare systems and doctors cannot replace the importance of personal responsibility in health.

Self-care is not optional—it's at the core of wellbeing.

You’ve got the knowledge—now let’s put it into practice.

Building a strong immune system isn’t about doing one thing perfectly—it’s about showing up consistently for your body, mind, and spirit.

If you’re ready to start designing a lifestyle that supports lasting health from the inside out, the LIFE ARCHITECTS MEMBERSHIP is here to guide you.

Inside, you’ll get access to holistic resources, step-by-step support, and a like-minded community committed to intentional living and vibrant wellbeing.

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