How to build up a strong immune system to fight off coronavirus

Coronavirus has now spread to over 150 countries in a matter of months and with no indication of slowing down, there’s no denying this virus is fast-spreading.

But there’s NO need to panic or lock yourself away if you are feeling fit and healthy, medical experts are instead urging people to just practice good hygiene and do certain things to help boost your immunity.

Here are some easy steps to take to avoid catching coronavirus

10 ways to build up your immune system and fight off coronavirus

1. Wash your hands regularly

How to build up a strong immune system to fight off coronavirus

Make sure you are washing your hands thoroughly as well as helping and encouraging your children to do the same.

The World Health Organisation advises people wash their hands at least five times a day with soap and water or hand sanitiser.

Experts are also advising people to reject formal handshakes and instead opt for pats on the backs or air handshakes. This will help stop the disease from spreading.

2. Eat well

How to build up a strong immune system to fight off coronavirus

A healthy balanced diet is critical in maintaining a strong immune system.

Make sure you eat foods with:

Protein – which make antibodies that fight against antigens and disease.

Omega 3 fatty acids – these are important in controlling and reducing inflammation.

Vitamin E  this can be found in nuts and seeds and is part of the production of antibodies.

Vitamin A – this helps your cells stay strong and can be found in milk, cheese, eggs, fish and liver.

Zinc – found in seafood, meat, poultry, liver and eggs, this also helps support the immune system.

Vitamin C – this helps to stimulate the production of white blood cells and produce antibodies. Vitamin C can be found in oranges, red and yellow peppers, broccoli, sweet potatoes and strawberries.

Iron – this creates B cells and T cells which are critical in fighting illnesses and resisting disease. Iron can be found in red meat, legumes, tofu, green veggies and eggs.

3. Avoid touching handrails and lift buttons

How to build up a strong immune system to fight off coronavirus

If you can, try to avoid directly touching handrails, door knobs and lift buttons, as the most common way coronavirus is believed to spread is by people touching surfaces.

You could try covering a door knob with a tissue before you open a door or using a pen lid to press the buttons on the lift.

It is thought the virus can survive for up to four days on surfaces.

4. Stop touching your face

How to build up a strong immune system to fight off coronavirus

Viruses can enter the body via your mouth, nose or eyes and make you sick, so be wary about touching your face too frequently.

5. Sneeze and cough into tissues

How to build up a strong immune system to fight off coronavirus

We should all be doing this anyway, but we may need to help encourage and help our children to sneeze and cough into tissues then throw them in the bin immediately.

“When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus,” says the World Health Organisation. 

“If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.”

6. Get a good sleep each night

How to build up a strong immune system to fight off coronavirus

This is a hard one if you have a young family! Getting enough sleep has been proven to promote healthy development and help fight off infections.

Children need much more sleep than us adults, in fact newborns need DOUBLE what we need.

7. Exercise


Exercise as much as possible. It’s important for you to stay active with the kids to stay healthy. You could also try doing the exercises from the 28 Day Weight Loss Challenge.

Here are 12 exercises to do from home

8. Manage stress

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Stress puts a lot of toll on the body and it weakens your ability to fight off infections. Try to unwind as much as possible when you can. Even if it’s just a few moments in the bath while your partner watches the kids.

You can find the Mind.Body.Breath sessions on 28 Day Weight Loss ChallengeThese meditation sessions are a great way to help calm the mind and support your overall wellness.

9. Get out in the sun

Vitamin D has been shown to help boost your immune system and overall health. Don’t forget to pack your sunscreen though!

10. Try a probiotic

Probiotics are the natural, good bacteria found in the gut. Not only do they protect our digestive tracts, help us digest food and get rid of toxins, but they also protect us from invading bacteria and viruses.

6 surprising signs you may have a zinc deficiency 

6 immunity-boosting smoothies to try

What else can I do to boost my immunity levels?

The Healthy Mummy Smoothie is packed with a potent combination of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a nutrient hit for busy mums.

One serve (or shake rather) of The Healthy Mummy Smoothie mix contains 25 per cent of the recommended dietary intake of zinc. Along with 25 per cent of your recommended daily intake of Vitamin A, Vitamin D and Vitamin E.

For more information on our Smoothies download our Smoothie factsheet. If you are looking for some EASY, TASTY and HEALTHY smoothie recipes then grab a FREE copy of our Healthy Mummy Smoothie Recipe pack here

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Need an extra boost? Try our Super Greens

THM super greens

The Healthy Mummy SUPER GREENS powder vitamin supplement to help boost your energy and support your immune system

It is designed with busy mums in mind, providing energy and nutrients to help keep you going. It is a supplement designed to support your busy life

Our Healthy Mummy Super Energy Boosting Greens contains over 37 whole food ingredients and is an easily digestible & nutritional formula, combining real foods sources to a deliver a powerful blend of nutrients to give busy mums the energy they need!

The Healthy Mummy Super Greens contain;

  • More IRON than 12 cups of Spinach
  • The Vitamin C equivalent of 1.4kilograms of Oranges!
  • 56 x more Vitamin B12 than a beef steak!
  • Contains  calcium equivalent to 1litre of milk.
  • It is dairy and GMO Free,
  • It is vegan friendly
  • AND it TASTES delicious!

What makes our Super Greens different?

  • It has been specifically formulated for BUSY MUMS
  • The unique blend of ingredients has been designed to help boost energy in tired mums
  • It is safe for use in breastfeeding
  • It contains over 37 quality superfood ingredients. It contains probiotics, vitamins, minerals, antioxidants, essential fatty acids and fibre
  • It contains alkaline superfoods rich in nutrients designed specifically for busy mums and is safe in breastfeeding
  • It is great tasting with a slight cranberry taste and tastes good enough to be drank on its own

To purchase your Super Greens, click here.


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