15/09/2025
The Real Health Thing Weekly
It's always a good idea to look after your immune system, but this time of year is a good time to give it a boost to prepare for the lurgies that will be coming at you this autumn and winter.
There's probably not much point in following specific tips to support your immune system, if you don't have the basics sorted. No amount of Echinacea is going to help you if your diet is junk, you're not moving and sleeping enough or if your stress levels are through the roof. When you have that all dialled in, you may not even need to anything else for a robust defence system.
Rate yourself out of ten for your diet, physical activity, sleep and stress management to identify where you can take some action and start today.
What I talk about in my weekly vlog
In this week's video I talk about how you can support your immune system so you're ready for the flu season. You can find it here: https://www.therealhealththing.com/post/how-to-support-your-immune-system
What I've been reading
Immune System Hacks by Matt Farr is a practical and empowering guide for anyone who wants to take better care of their health and strengthen their natural defences. With over 175 simple, evidence-based tips, Farr shows that boosting immunity doesn’t have to be complicated. The book covers a wide range of strategies, from diet and exercise to sleep, stress management, and everyday lifestyle tweaks, making it easy to find approaches that fit into any routine. What makes this book especially useful is its bite-sized, actionable format. You can dip in and pick out tips to try straight away, without feeling overwhelmed. Farr explains the “why” behind each hack in clear, accessible language, helping you understand how small daily choices can add up to big improvements in wellbeing. Whether you’re looking to prevent illness, recover faster, or simply feel your best, this book is a great resource for long-term health.
What I've been eating
Cottage cheese is a highly nutritious food that offers a range of health benefits, especially if you are looking to support weight management, muscle health, and overall wellbeing. It’s an excellent source of protein, particularly casein, which is digested slowly and helps keep you fuller for longer while supporting muscle repair and growth. Rich in calcium, cottage cheese also contributes to strong bones and teeth, while its phosphorus and B vitamins play key roles in energy production and maintaining a healthy metabolism. It is relatively low in calories and carbohydrates, so it’s a great option for people aiming to balance blood glucose levels.
Cottage cheese is versatile and easy to include in your diet. Enjoy it as a topping on wholegrain toast or seed crackers with tomatoes and herbs, mix it into salads, or use it as a base for dips. For a sweet option, pair it with berries, nuts, or a drizzle of honey.
Essential oils I've been using
Several essential oils are known for their immune-supportive properties, helping the body defend against seasonal bugs and promoting overall wellbeing. Eucalyptus oil is particularly helpful for the respiratory system, clearing airways and easing breathing.
Tea tree oil has strong antimicrobial and antiviral properties, making it effective in fighting off bacteria and viruses.
Lemon oil is rich in antioxidants and can help stimulate the immune system while offering an uplifting scent that boosts mood.
Oregano oil is another powerful option, known for its natural antibacterial and anti-fungal qualities, though it should always be used with care as it’s very potent.
You can use these oils in several ways: diffuse them to purify the air and enjoy their therapeutic aroma, dilute with a carrier oil and apply to the chest or soles of the feet, or add a drop of lemon oil to warm water for a refreshing boost (only if it’s food-grade and safe for ingestion).
To get all the benefits and ensure safety, it is very important to use the highest quality (certified therapeutic grade) of essential oils. Let me know if you need help choosing your oils, or advice on which oils to use.
What's the one thing you'll be doing this week?
Don't forget to set yourself one little health goal for one week only to stay on track and in action mode and feel free to reach out if you need a little help.
Roël🙂
How to support your immune system - A bit of knit chat - Day trip to Chester
