The current outbreak of the Covid-19 (Corona) virus has many people scared and it hasn’t yet peaked. So how do you prepare for it?

Short of isolating yourself and your family for the next several months, what can you do to prevent illness or, at least minimize the symptoms and discomfort?

Your best bet… strengthen your immune system so any virus has the least possible impact on your health. 

So how can you strengthen and boost your immune system?

General healthy-living strategies are a good way to start giving your immune system the upper hand. Your lifestyle can affect how well your immune system can protect you from germs, viruses, and chronic illness. By replacing bad health habits with good ones you can help keep your immune system healthy. Check this list to see where you could use some improvement.

  1. Diet

Your first point of attack should be your diet. Eating correctly will strengthen your body. But how do you know what to eat?


Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks.


Eat fruits and vegetables which are rich in nutrients like vitamins C and E, plus beta-carotene and zinc. Go for a wide variety of brightly colored fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, broccoli and spinach. (see your TLC food lists)


Other foods particularly good for your immune system include fresh garlic, which may help fight viruses and bacteria.


If you do come down with a cold or the flu, a bowl of chicken soup can help you get well faster.


Some mushroom varieties, such as shiitake, may also help your immune system.

-An Immune-boosting EATING PLAN

A good eating plan such as the TLC-Program boosts the body’s natural immunity.
Book a FREE ASSESSMENT here or buy a program online:

  1. Sleep

Not getting enough sleep can lead to higher levels of a stress hormone. It may also lead to more inflammation in your body. You are more likely to catch a cold or other infection when you’re not getting enough sleep.
Why not try the TLC+Z+Care Program for Quality Sleep:

  1. Exercise.

Try to get regular, moderate exercise, like a daily 30-minute walk. It can help your immune system fight infection.

Exercise can also boost your body’s feel-good chemicals and help you sleep better. Both of those are good for your immune system.
Try the TLC- Smart PEP Physical Exercise Plan:

  1. Stress

Chronic stress exposes your body to a steady stream of stress hormones that suppress the immune system. Everyone has some stress; it’s part of life, but if stress drags on for a long time, it makes you more vulnerable to illness, from colds to serious diseases.

Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function. Some tools:

■Learn to meditate.

■Slow down.

■Connect with other people.

■Work out to blow off steam.

■Counseling is a big help, too.

A note on meditation: People who meditate regularly may have healthier immune system responses. In one experiment, people who meditated over an 8-week period made more antibodies to a flu vaccine than people who didn’t meditate. And they still showed an increased immune system response 4 months later.

  1. Friends  

Having strong relationships and a good social network is good for you. People who feel connected to friends, whether it’s a few close friends or a large group, have stronger immunity than those who feel alone.

  1. Laugh, have a sense of humor.

Laughing is good for you. It curbs the levels of stress hormones in your body and boosts a type of white blood cell that fights infection. Even just anticipating a funny event can have a positive effect on your immune system.

  1. Smoking 

It seems obvious, but just in case you did not realise… Stop Smoking. The effects of tobacco smoke on the immune system include: greater susceptibility to infections such as pneumonia and influenza, more severe and longer-lasting illnesses, and lower levels of protective antioxidants (such as vitamin C), in the blood.

  1. Supplements

Sadly, too many of us don’t always eat enough of the fresh fruits and vegetables to boost our immune systems. You can’t just eat an orange or grapefruit and expect one quick burst of vitamin C to prevent a cold. A truly healthy immune system depends on a balanced mix of vitamins and minerals over time. The right supplements, including a good daily multivitamin (TLC Multi-Vitamin) acts as an insurance policy help prevent nutrient imbalances and deficiencies.

So how should you supplement to boost your immunity?

– Vitamin C (TLC Vit-C) is one of the biggest immune system boosters of all. Vitamin C supports all aspects of immune function. It’s needed for optimal antibody production and function. Without enough vitamin C, the immune system can be a bit ‘sluggish’ and slower to respond to invading pathogens.

-Vitamin B6 is vital to supporting biochemical reactions in the immune system. (TLC-Smart IQ)

-Vitamin E is a powerful antioxidant that helps the body fight off infection.

-Vitamin A has an antioxidant effect to help strengthen the immune system against infection.

-Vitamin D supports a healthy immune system by acting like a so-called volume control, turning up or down our immune cell actions.

-Zinc offers both antioxidant and anti-inflammatory effects.

Other essentials would include Folic Acid, Selenium and Iron.

Find the full range of these and other supplements here:

Building a strong immune system is your best defense against infectious illness and disease. So be pro-active and address diet and lifestyle issues now.