5 Top Tips to Boost Your Immunity this Season

The autumn months are now upon us, which means even though our summer was short, winter is close.
As the colder months roll around, our immune system tends to be weaker; making it easier for us to get sick.

To boost your immunity and keep your body in tip-top condition for the upcoming colder months, Vicky Carson from Nourish Me shares her 5 favourite tips for a healthy immune system:

1. Hot Ginger and Lemon Heals!

Grate ginger and squeeze lemon into a glass of hot water. This is full of anti-inflammatories and vitamin C to help boost your immune system and can also help with weight loss over the cooler months!

2. Enjoy a Satisfying Sleep

Our bodies recover while we’re asleep. Make sure you’re getting 7 hours minimum so your body can prepare itself to fight off whatever bugs are coming its way tomorrow!

3. Grab Some Garlic

Add garlic to your meals. This delicious clove works wonders for your immune system and can help to keep colds and flu at bay. Put it in your vegetable-laden stir fries, roast with your meat and vegetables, or take a garlic supplement daily.

4. Cut the Bad Habits!

Avoid alcohol in excess and try to give up smoking! A resolution doesn’t always have to be reserved for New Years – a new season is just a good a time as any!

5. Keep Active this Autumn

It’s important to keep moving. The perfect way to warm up is through exercise as it also promotes a healthy immune system!

Here’s a simple and delicious recipe that can be ready in 25 minutes to boost your immune system:

Chicken Noodle Soup for the Soul


  • 4-6 cups of salt-reduced chicken stock
  • Splash of soy sauce or tamari – optional
  • 2 tbsp. fresh grated ginger
  • 1 long chilli, sliced finely with seeds removed (a rich source of vitamin C!)
  • 8-10 sliced white button mushrooms
  • 1 large chicken breast, sliced 1cm thick
  • 1 bunch of bok choy, sliced down the middle to keep the length
  • Up to 200g Vermicelli noodles
  • 3 chopped spring onions
  • Mung bean sprouts


  1. Heat up the stock in a large pot on the stove – add the tamari/soy and grated ginger.
  2. Chop up all the vegetables – add mushrooms, bok choy, chilli and 2 of the 3 spring onions.
  3. Add sliced chicken.
  4. Let the soup simmer until chicken is cooked through.
  5. Add the noodles and simmer until soft.
  6. To serve, garnish with spring onions and mung bean sprouts.
  7. Enjoy!

To learn more about how you can nourish your body with nutritious and delicious recipes, check out www.nznourish.me

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