Growing inner defence.
Building Your Immune System Through Daily Lifestyle Practices
On this week’s episode of the Brave New Girls podcast, I spoke with Dr. Vidhi Pandya, a celebrity nutritionist and homeopathic doctor, about how we can strengthen our immune system through simple, daily lifestyle practices. Dr. Vidhi shared her insights on how a combination of sleep, nutrition, and essential oils can work synergistically to keep us healthy and resilient.
Dr. Vidhi emphasized that the immune system is like an internal army, constantly fighting off threats to our health. But just like any army, it needs care and maintenance to perform at its best. Sleep, balanced nutrition, and mindfulness are all critical components. Additionally, incorporating essential oils like eucalyptus, Raven, and oregano into your routine can amplify your body’s natural defenses.
Her message is clear: building immunity doesn’t have to involve drastic changes. Small, consistent habits can make a big difference.
The Role of Sleep in Immunity
Dr. Vidhi explained that sleep is one of the most critical factors for a strong immune system. During deep sleep, the body produces immune-enhancing cells like cytokines and T-cells, which help fight infections. Poor sleep disrupts this process, leaving the body vulnerable to illness.
To ensure restful sleep, Dr. Vidhi recommends creating a calming nighttime routine. This could include diffusing lavender essential oil in your bedroom, drinking jasmine or chamomile tea, and practicing mindfulness or breathing exercises like Pranayama. These habits signal to your body that it’s time to wind down, promoting deep, restorative sleep.
Nutrition and Healing Foods
What we eat significantly impacts our immune health. Dr. Vidhi suggests focusing on nutrient-dense foods like papaya, grapefruit, ginger, turmeric, and probiotics such as yogurt or kefir. These foods are rich in antioxidants, vitamins, and minerals that strengthen your body’s defenses.
She also advises avoiding dairy during illness, as it can exacerbate mucus production, and instead opting for plant-based alternatives. Hydration is equally important—adding lemon or ginger to your water can further boost your body’s ability to flush out toxins.
Mindfulness and Stress Management
Chronic stress can significantly weaken the immune system. Dr. Vidhi recommends integrating mindfulness practices into your day to reduce stress. Simple breathing exercises, journaling, or spending time in nature can help bring your body back to a state of balance.
The Power of Essential Oils
Dr. Vidhi is a strong advocate for using essential oils to support the immune system. She highlighted three key oils:
Eucalyptus: Known for its ability to clear sinuses and support respiratory health. Use it in steam inhalation or diffusers.
Raven (a blend): Ideal for combating congestion and strengthening the respiratory system.
Oregano: This powerful oil has antiviral and antibacterial properties. Diffuse it daily to prepare your body for the day ahead.
Dr. Pandya also mentioned the benefits of Thieves Laundry Liquid. This non-toxic detergent, infused with clove and eucalyptus oils, helps keep your environment clean and free from irritants that can strain your immune system.
I only work with a particular essential brand that has a proven track record for being clean, from the soil to plant to oil. Please get in touch for more information and to get a discount.
Do you want to join our next Brave New Girls Wellbeing Growth Retreat? Find out more.
Talk to Lou Hamilton- Your Wellbeing Coach
10 Actionable Steps to Boost Your Immune System
Prioritize Sleep
Aim for 7–8 hours of quality sleep each night. Create a calming bedtime routine with essential oils and herbal teas.Use Essential Oils
Diffuse clean oils like eucalyptus, Raven, and oregano to support respiratory health and immunity.Incorporate Healing Foods
Eat nutrient-rich foods like papaya, turmeric, ginger, and probiotics to fuel your body with essential vitamins and minerals.Stay Hydrated
Drink plenty of water, and consider adding detoxifying ingredients like lemon or ginger for added benefits.Avoid Mucus-Forming Foods
Limit dairy consumption during illness to reduce inflammation and mucus production.Practice Mindfulness
Dedicate a few minutes daily to breathing exercises, meditation, or journaling to manage stress.Exercise Regularly
Gentle activities like yoga or walking can help strengthen your body without overtaxing it.Clean Your Environment
Use non-toxic products like Thieves Laundry Liquid to reduce exposure to chemicals that can strain your immune system.Supplement Wisely
Ensure you’re getting enough vitamin D, zinc, and omega-3s, especially during winter months.Build a Morning Routine
Start your day with a diffuser blend of essential oils, herbal teas, or fresh ginger shots to energize your body and prepare it for the day ahead.
Strengthen your immune system naturally with tips from Dr. Vidhi Pandya on the Brave New Girls podcast. Sleep, healing foods, and essential oils are key.
If you have worries around life’s juggles & health challenges, and want to grow a healthier, happier life, work with your Wellbeing Coach Lou Hamilton who will guide you through the steps you need to take, to get to where you want to be- living well on a well planet.
See which bespoke coaching programme works for you & we can tailor them further to your growth needs.
