Eat wholefoods, specifically, a variety of whole fruits and vegetables, nuts and seeds, and oily fish such as salmon twice a week. Getting enough protein is essential for a good immune function. Best sources are animal food such as steak, pork, chicken, fish and eggs .

Avoid biscuits, cakes , chocolate and sweets. Avoid any products marked as low fat or “proven to lower cholesterol”. This is because these often heavily processed and loaded with harmful ingredients such as sugar, preservatives and additives.

Avoid all added sugar in processed foods. Also avoid fruit juice, smoothies, honey and syrups because they lack fiber which slows down the absorption of sugar into the blood steam. This will increase blood sugar lever which will increase the risk of type 2 diabetes, heart disease, high blood pressure and obesity. Avoid food cooked in industrial seed oils such as sunflower and soybean oil. These produce cancer causing chemicals (aldehydes).

If you are over weight, obese or have type 2 diabetes and high blood pressure, avoid or keep to minimum all starchy carbohydrates especially white bread, pasta, rice and potatoes. If you can do this 80 percent of your time, you will be on your way to better health within weeks.


There is evidence that boosting Vitamin D can protect against respiratory infections. There is no harm of extra dose of Vitamin C, so 2g of vitamin C can be taken daily.


This is the key to boosting the immune system as it produces killer cells that help fight diseases. A daily 30-minutes brisk walk, cycling or exercise at home like squats, push ups, jumping jacks, planks etc. are good for muscle strength.


Aim for 7-8 hours of sleep daily. If you can’t do that cut off caffeine after midday and switch off social media two hours before bed.

Meditation and Laughter

Do 20 minutes a day of deep breathing in a quiet room or open space. You can use the App “Calm”. Laughter is also another immunity booster. Watch a comedy show while staying at home.


There is no better time to stop smoking than now. Smokers are a high-risk group for severe diseases. Because their lungs become weaker due to smoking.

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