This time of year many people suffer from the sniffles, colds and flu.

We leave our body open to illnesses if our immune system is not on top form plus we are less able to deal with stress. Being sleep deprived, travelling, winter weather, blues, lack of sunlight, along with work and relationship stresses are times when you really need to ensure you apply a few key health strategies.

Panic not PureJo has for you the best things to do and not to do in order to boost your immune system and stay healthy all year round.

Nutrition plays a vital role being healthy and fighting germs as good nutrition helps our tissues build and repair, gives us fuel for energy, heals our gut, feeds our brain, decreases inflammation and increases the body’s own ability to heal. There are also some essential lifestyle habits you need to develop.


  1. Fruit and vegetables – ideally organic

Try to eat in season and choose locally grown produce – I go to the local Farmer’s Market on a Saturday morning to stock up on all their wonderful organic produce.

Wintertime Squash, sweet potatoes, leeks, turnips, Brussels sprouts, endive are in season. Fruit would be oranges, kiwi, dates, mandarins, passion fruit and cactus pear.


  1. Raw Cacao is a potent antioxidant and anti inflammatory whilst protecting your brain, nervous system, heart and blood vessels.


  1. Daily Power Smoothie / Juice is a wonderful way to pack tonnes of vitamins, minerals, superfoods, herbs and enzymes into one powerful meal. I do this every morning for breakfast – is easy to digest and keeps the bowels regular……Work with me to find out the best ingredients for your body and the most beneficial superfoods, adaptogens and herbs for your issues.


  1. Vitamin A – boosts immunity, reduces risk of infection and heals wounds. Good sources are:

Carrots, squash, sweet potatoes, cantaloupe (all orange fruit and veg), organic wild salmon, grass fed beef and pastured raised eggs.


  1. Vitamin D – vital to keep your immune system strong, assist the body in absorbing and using calcium as well as keeping good bones and teeth.

Good sources are:

Pastured eggs, wild organic salmon, grass fed milk, cheese, butter, cream, fatty fish, oysters and of course sunshine


  1. Vitamin C – a potent antioxidant that supports the immune system, fights free radicals, keeps healthy bones, teeth and skin, aids wound healing and helps to rebuild collagen.

Good sources are:

Citrus fruits, leafy greens, broccoli, bell peppers, berries, sweet potatoes, cabbage, tomatoes, squash, sprouts, watermelon, mango, kiwi.


  1. Vitamin E – another antioxidant that fights free radicals, helps form blood cells, build muscle, lung and nerve tissue. It is also needed to fight against viruses and bacteria preventing diseases such as cancer, liver disease, strokes and dementia.

Good sources are:

Whole grains, wheat germ, peanuts, hazelnuts, almonds, sunflower seeds and leafy green vegetables like spinach and broccoli.


  1. Zinc – antioxidant to activate the immune system’s white blood cells and assist in wound healing.

Good sources are:

Pumpkin seeds, shellfish, grass fed meat, organic chicken, squash and nuts.


  1. Selenium – a super important trace mineral for the body for many reasons including building our immune system.

Good sources are:

Brazil nuts, organic grass fed beef, turkey and chicken


  1. B Vitamins – they all work to fight off colds and flus, help form red blood cells, maintain health as well as protect against the damaging effects of air pollution.

Good sources are:

Dark leafy greens, wild organic fish, organic poultry, eggs, beans, peas & yogurt


  1. Water – our body needs good quality spring water to flush out our toxins daily and stay hydrated.


  1. Probiotics – we must balance our gut bacteria to reduce inflammation and allergies in the body thus preventing all diseases and keeping our immunity strong.

Good sources:

Fermented vegetables like sauerkraut, cabbage, miso, kimichi, natto, tempeh plus kefir, kombucha


  1. Fibre – vital to keep a strong diverse gut microbiome, immune system and digestive tract. It also benefits heart health and controls blood sugar.

Good sources are:

Roasted chestnuts, chia seeds, sweet potatoes, peas, lentils, black beans, broccoli, Brussels sprouts, bran


  1. Quality Sleep – for most 8 hours is optimal to keep you functioning at your best – prevents diseases, inflammation, depression, anxiety, obesity, stress, colds and flus.


  1. Exercise is vital for a healthy body and immune system so find something you enjoy and get moving at least half an hour a day. If you are very stressed Yoga or Pilates are great. As are meditation and laughter to lower inflammation.



Sugar in all forms – an identified carcinogen, feeds disease, leads to obesity, diabetes, heart disease and other chronic illnesses. It triggers cell mutations


Processed foods pumped full of additives and preservatives totally devoid of any good nutrients and full of bad fats and sugar.


Excessive alcohol impedes the immune cells doing their job.


Obesity as it affects the ability of the white blood cells from multiplying, producing antibodies and preventing inflammation.


Medications, which weaken the immune system and add unnecessary stress on the body plus they can have awful side effects and mess with our gut microbiome.



If you are always under the weather it is a good idea to work with a holistic health and wellness coach who will work with you to specifically find the root causes of YOUR issues and give you the tools, motivation, guidance and support to get back on track and letting your body heal itself.


Let’s work together – Contact me now – prevention is better than cure.