Heard about Functional Medicine but aren't sure what all the hype is about? This article dives deep to help you know if a functional approach is right for you!

Whether you’re trying to ward off seasonal bugs or simply want to feel more energised and resilient year-round, giving your immune system some extra love is always a good investment. Here are my top five tips for building a strong, well-supported immune system. These are general guidelines and should not replace personalised medical
advice

1. Diet

What you eat has a profound impact on how well your immune system functions. Start by reducing inflammatory foods that can weaken your defences or contribute to excess mucus — think alcohol, dairy, gluten, and sugar.

Instead, focus on nourishing your body with:
• Plenty of water and fresh vegetable juices
• Foods rich in Vitamin A, C and D
• Prebiotic and probiotic-rich foods to support gut health
• Selenium and zinc sources

Low-sugar fruits like brightly coloured berries, vegetables, eggs, unsweetened coconut milk yogurt, and shellfish are all great sources of these immune-boosting nutrients. And don’t forget Vitamin D from sunshine — get outside and soak up your daily dose whenever you can!

2. Rest

Your body does its most powerful healing while you sleep. Make sure you’re getting plenty of quality rest and not pushing yourself beyond your limits. It’s quality over quantity — a consistent sleep routine and winding down properly before bed will serve you far better than simply clocking hours.

3. Exercise

Movement is medicine — but more isn’t always better when it comes to immune support. You want moderate, regular movement rather than high-intensity sessions that can temporarily suppress immune function. Aim for around 30 minutes a day at roughly 60% capacity. Little and often is the key. There are so many wonderful online classes available — find one that you genuinely enjoy and suits your body right now.

4. Stress Management

Psychological stress is one of the most significant (and often overlooked) disruptors of immune function. Chronic stress weakens your body’s natural defences and interferes with its innate healing abilities, making you more susceptible to illness. Build moments of calm into your day. Even small pockets of rest and recovery make a meaningful difference. Some of my favorites:
• Meditation — even 5–10 minutes can shift your nervous system
• Practising gratitude
• Connecting with loved ones — whether in person or over a call
• Time in nature

5. Supplementation

I have a number of go-tos that I turn to for keeping well and staying resilient. Here are
my current favorites:

Cold & Flu Buster Kit

When you feel something coming on, this combination can be a real game-changer:
• Saline — available here
• Nebulizer — available here
• Frankincense essential oil — available here
• Codeage Liposomal Vitamin C — available here
• Codeage Clearhead Echinacea — available here

Liposomal Vitamin C

I specifically choose liposomal Vitamin C because it is easily absorbed by the body, unlike some other forms which have to pass through the gut and can cause gastric disturbance when taken in the quantities needed to fight off infection.

Gut Health Support

A healthy gut is foundational to a healthy immune system. I recommend the Quicksilver Starter Gut Health Kit as a great starting point for supporting your gut microbiome.

Beta Glucan

Beta Glucan is a powerful immune modulator — it helps train the immune system to respond more effectively. You can find it here.

Natural Hand Sanitiser & Essential Oils

I love creating a natural hand sanitiser blend using DoTerra’s therapeutic-grade essential oils — tea tree, oregano, lavender, and lemon — diluted in purified water with a carrier oil like fractionated coconut oil or olive oil. These are the same oils I have used clinically to help heal infections. You can explore DoTerra’s range here. For a full list of my current favourite products and resources, visit my Favourite Things page.

Want to go deeper? Download my Resilience Roadmap — a comprehensive guide to building long-term vitality and immune resilience.

If you have questions or want to personalise your immune-boosting plan, I’d love to connect. Feel free to reach out and we can work out exactly what your body needs.

To your health and vitality,
Raewyn