Ashleigh Feltham

Ashleigh is an Accredited Practising Dietitian and owner of Feed Your Future Dietetics. She holds a Masters of Nutrition and Dietetics and a Bachelor of Human Nutrition. Ashleigh is also a qualified personal trainer and group fitness instructor and has been working in the fitness industry for over 15 years. Ashleigh was an elite gymnast as well as an elite rock climber where she represented Australia for five years. She believes everyone deserves to live a life of health and wellness. Ashleigh is passionate about helping people achieve their highest quality of life through nutrition, mental health and exercise. For more info: or follow her on IG or FB @FeedYourFutureDietetics.

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    Achieve optimal immune system functioning through nutrition.

    Achieve optimal immune system functioning through nutrition.
    Having optimal immune function at any time is a good thing and nutrition plays a big role in dictating how strong your immune system is. Learn more on how to strengthen yours.

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    Did you know that from your 20’s your immune system starts to decline about 2-3%?

    No one likes to feel sick or unwell and here are some easy ways you can optimize your immune system function through the foods and drink you consume:

    Adding Herbs and Spices

    The use of chili, garlic, cumin, onion, turmeric, clove and pepper, ginger, cinnamon, star anise help enhance the antioxidant load to stay well.

    Some of these herbs and spices may also have anti-microbial properties and assist your body with its natural detoxification processes.

    Incorporating Polyphenols

    Polyphenols which are a type of antioxidant which activate your immune response. These compounds also are loved by your gut which play a huge role in your immune function.


    1. Cooking with extra virgin olive oil and including olives in your diet.
    2. Including plenty of fruit and vegetables in your day.
    3. Drinking Green, Black or White Tea.
    4. Enjoying a piece of dark chocolate (80% or higher).
    5. Including a handful of nuts and seeds daily as a snack, in salads or in your breakfast cereal.
    6. Using herbs in cooking like parsley, peppermint, rosemary and thyme.

    Staying on top of Protein and Zinc

    Both protein and zinc are both important for optimal immune function. They both help maintain the integrity of your skin, one of the first lines of defense of your immune system.

    Zinc is a cofactor for your immune cells so is needed for their creation. Having optimal zinc and protein is beneficial before and if you get sick.

    Studies have shown that consuming zinc 24 hours after the onset of a cold reduces the severity and duration of the cold.

    You can get zinc and protein from foods like seafood, eggs, nuts, seeds, meat, dairy, wholegrain and legumes.

    Aus Natural Protein's Grass-Fed Whey supplements are also an excellent source of protein and micronutrients.

    Control your Sweet Tooth

    Eating and drinking high GI or simple sugars can reduce your immune response. Some studies show that after just one simple sugar meal your white blood cells called neutrophils are far less aggressive.

    Remember your body still needs glucose and it does help your immune system have the energy to work optimally. The type of sugar is the key.

    Opt for lower GI foods which have sustained energy release and will not only leave you feeling fuller for longer but your immune system working at it’s best.

    Drink Enough Water

    Your immune system needs water to function (not to mention the rest of your body). Aim for 35mls per kilogram of your body weight a day and this is before you exercise. Soups, tea and coffee all can be counted towards this amount.

    Better Beta-glucan

    Beta-glucan from fungi and yeast help support your immune system and may reduce the incidence of upper respiratory infections.

    Try including foods like mushrooms and brewers’ yeast to your diet in the week. 

    Love Your Gut

    70% of your immune system is determined by the health of your gut.

    On top of including polyphenols remember probiotics and prebiotics to grow and feed your health microbes which care for your health.

    Other immune loving practices to add?

    Sweet Dreams

    7-9 hours’ sleep help boost your T cells which help fight infections in your body. Just one 4-hour night sleep can reduce your natural killer cells (another immune fighting cell in your body) by 70%!

    Take a Deep Breaths

    Stress can be detrimental to your immune system. It causes the release of cortisol which is good in small doses but if released for extended periods dampens your immune system. Try going for a walk outside, yoga or meditation, colouring in or watching a movie which makes you feel happy or taking the dog for a walk.

    Consistent Exercise

    The benefits of exercise are endless but to add one more to list when you exercise you are less likely to get a cold. The key is to move in ways which makes you happy and which you enjoy.


    Take home message: You may not be able to control whether you catch a cold but by enhancing your immune function these easy ways mean you don’t have to suffer as long.


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