As the weather changes and the temperatures drop, it seems that so too do our immune systems. Yes, sadly, cold and flu season is upon us.

Clients often ask me how to speed up the recovery process when they are sick to help them get back on their feet and back in to the gym as soon as possible.

In the following paragraphs I share with you my favorite ways to keep my immunity high and recovery fast.

Gut Health – Your immune system resides in your gut, so in order to have a healthy, thriving immune system, the health of your gut needs to be your first priority. Ensure you are consuming L-Glutamine, fermented foods, probiotics and digestive enzymes, as well as eating prebiotic rich foods daily to have a happy tummy. You will also want to reduce gut microbiome disruptive foods such as grains, sugar, processed foods and gluten whilst you are sick to heal your gut and digestive tract faster.


Reduce Toxins- When you are sick, your immune system is weakened, and your bodies inflammation is heightened. In order to help boost your immune system and decrease inflammation, reduce dietary inflammation triggers such as sugars, gluten, dairy and toxins until you are feeling better.


Rest – Girls often ask me if they should train when they are ill,  if you are truly sick, the answer is no. It will only prolong your symptoms. The energy expenditure that is required in order to train is far too great on an already weakened immune system. When we’re run down and sick the body requires additional energy to recover and heal. Recovery happens when we reset and sleep, so put the nikes down for now, grab a blanket and have a nap.


Micro-nutrients and Hydration – When you are sick hydration is crucial as your body requires water to balance ph levels and to eliminate and flush out toxins from the body faster. Water also helps move toxins out through the liver and kidneys quicker. Micro-nutrients are essential for obtaining enough vitamins and minerals through the diet, aiding in detoxification, repairing cells, supporting the immune system and balancing your PH levels so ensure you are getting those greens!


Apple Cider Vinegar – Rich in natural minerals, vitamins and enzymes, ACV is perfect for helping your body detox of nasties, supporting your gut health and balancing the bodies PH levels. The exceptional acids in ACV bind to toxins and help the body eliminate them more effectively so it is perfect for when you are sick.

Vitamin D and C. Vitamin D is a hormone precursor and can help prevent illness before it occurs,however, if you do find yourself sick, you can take several thousand IUs a day to speed up recovery. Vitamin C is one of the best supplements for strengthening your immunity and speeding up the recovery processes.


Garlic –A natural antibiotic, anti-fungal, and antibacterial. I like to steep a crushed glove of garlic in hot water with lemon juice and grated ginger for a naturally healing tea.


Zinc – Zinc is not stored in the body, so we need a constant supply of it coming through with the diet. Zinc is required for proper immune function, hormone balance, the metabolism and absorption of food and other nutrients. Zinc can shorten the duration of illness and also help to prevent it in the first place.


Ginger – Ginger helps bring down the inflammation build up, clear congestion and support the immune system.


I suggest prevention rather than having to utilize these to recover, so implement these tips to your daily routine now, so you don’t need them later.

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