So we probably all need to give our immune system a boost – and it doesn’t matter where you are in the vaccine process.

Following the below guidance will also give your female hormones a boost as well.

Why? Because the body works homeostatically and not as individual systems. The body systems all impact on each other

Where do you start?

  • By eating a rainbow of different coloured veg and fruit
  • By eating whole grains (brown rice, wild rice, quinoa, barley) and legumes (beans, peas, lentils)


  • Because these contain natural compounds called Phytonutrients.
  • Because the fibre they contain will keep your bowels regular

So what?

  • Because as well as having antioxidant properties, they are also high in nutrients and support your immune health.
  • Because as well as supporting your immune system you will also be supporting your digestive system, and helping to detoxify used hormones from your body. Especially needed if you are having symptoms of estrogen dominance (heavy periods, endometriosis, painful periods, PMS)


  • When eaten raw or lightly cooked contain lots of lovely fibre which we need for a balanced gut bacteria.

What does gut bacteria have to do with immune health?

  • Evidence based research has found that over 70% of antibodies are made in the gut. So this is why we need to be making sure we have a healthy gut microbiome. 


What else can support the immune system? 

  • Cut out the sugar and processed foods which feed the bad gut bacteria and cause inflammation
  • Eat probiotic foods to increase the good bacteria in your gut (natural yoghurt, fermented foods, fermented soy, sauerkraut, kefir)
  • Include omega 3 fatty acids in your diet (sardines, salmon, mackerel, walnuts, chia seeds)
  • Include foods rich in Vitamin A, D, E, C, Zinc. (If you eat a rainbow of veg and include nuts and seeds you will get many of these nutrients)

Here is a coaching question for you

What can you do that will improve your immune system and hormone health?

Do you want to improve your health and wellbeing? Need some help?

If you’re looking for natural lifestyle strategies to help you eat, move, and live better; send Penny an email at and tell her what you need help with.

The information provided on this (Penvita) website is for educational and informational purposes only and is not intended to diagnose, treat or be a substitute for medical advice .