It’s that time of year when our immunity hits it’s annual low. In light of this and the latest super virus discovery, there’s no better time than now, to give your immune system a good reboot.
We are all exposed to millions of bacteria, viruses, fungi and parasites daily, all can weaken our immune system. Remarkably, we are fighting off these pathogens much of the time without even knowing about it! However, those with poor immunity, are prone to more frequent, severe, or longer lasting infections
Here are my top recommendations to help strengthen your immunity:
Simply sleep
Less than 7-9 hours of good quality sleep per night has been proven to affect the immune system. Prioritising sleep is probably one of the most important things you can do. When we sleep well, we support our immune system in addition to making healthier food choices and manage stress more effectively.
Lose the Booze!
Alcohol intake has a direct impact on all aspects of the immune system. In addition it affects our digestive system (and therefore absorption of nutrients) and our sleep quality and quality.
Work on stress
Psychological Stress can increase the possibility of developing chronic illness or exacerbating current ones. Mindfulness, meditation, yoga, walking in green spaces may all help with managing stress and this could have a direct, positive impact on your immunity.
Best...ercise
Regular low to moderate exercise supports immune system function – This doesn’t mean you have to hit the gym. Gardening, housework, dog walking , cycling to work etc are all helpful. However overdoing it with intensive training has been shown in studies to dysregulate the immune system.
Stub it out!
Smoking weakens our immunity against infections and it’s effect on overall health is well documented. It’s also known to significantly reduce the amount of vitamin C we have in the body.
Ditch the toxins
Toxic Exposure such as pollution and environmental toxins can weaken body’s defences against infections such as the flu. Short of moving to the countryside, there’s not much we can do about the air quality around us, however switching to non-toxic cosmetics, personal hygiene and cleaning products, avoiding foods and drinks stored in plastics and opting for organic produce can all help to minimise our toxic exposure.
How can nutrition make a difference?
The best way to keep our immune system strong, is to maintain a balanced diet rich in whole foods, low in sugar, refined processed foods and unhealthy fats.
A number of nutrients have a plethora of scientific evidence supporting their role in a healthy immune system. Here’s a selection of them:
Vitamin D deficiency is common in the UK given our lack of sunshine. Sun exposure is the best way to ensure we have healthy vitamin D levels but it’s only possible during the spring /summer months in the UK when there is direct sunlight, without cloud. Studies have confirmed that vitamin D has a positive impact on both innate and adaptive immunity. Public Health England recommends we should all be supplementing with vitamin D especially during the winter months. Vitamin D rich foods include oily fish, eggs, dairy, mushrooms and seeds but we can only absorb limited amounts from food.
Vitamin C deficiency results in impaired immunity and higher susceptibility to infections. Foods with the highest levels include dark green leafy veg, Brussel sprouts, cabbage, cauliflower, peppers, kiwis, citrus fruits, strawberries and elderberries.
Zinc helps to maintain immune system balance. Deficiency is common in the elderly and children as well as vegetarians/vegans. You will find good levels of zinc in meat, seafood, herring, poultry, eggs, pumpkin seeds and ginger.
Selenium deficiency can impair both types of immunity (innate and adaptive). Brazil Nuts are the best source of the antioxidant mineral. However, other nuts, oily fish, beans, wholegrains and a variety of vegetables will also provide you with some.
Sometimes nutrition alone is not enough and additional targeted nutrients are required to optimise our immune function. Vitamins C and D, zinc, and selenium supplementation have been shown to strengthen the immune system against viruses. This is where an individual approach is essential. It’s important to have the support of a registered and qualified nutrition practitioner for guidance on what would be right for you