With the nights getting longer and temperatures dropping steadily, winter months are becoming closer.
These colds can cause a lot more congestion, runny noses, and sneezes. However, small lifestyle changes can be made now to support your immune system. This will help you stay healthy and prevent illness during winter.
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First, you can get a flu jab for free if you are eligible. If not, you can still pay for it.
Suzie Sawyer, Clinical NutritionistFeel Alive explains that there are two types of immunity in the body.
The first, non-specific, is the general immunity that we’re born with.
“This includes the body’s defence mechanisms against a wide range of pathogens such as bacteria, viruses and parasites.
“Some of the first lines of defence are the skin, mucous membranes and stomach acidity.”
Second, there is specific immunity. This is slower and more specific than the other. It is specific against specific pathogens that you have had to deal with in the past.
Suzie explains how the presence of antigens, which are specific pathogens that cause disease, helps to provide faster answers when the pathogens are reintroduced.
“Cytokines, proteins that stimulate or inhibit many normal cell functions, are part of this response,” explains Suzie.
Too many cytokines can prove to be dangerous. It’s essential we show some love to our inner selves and be fit and ready to fight off any invaders.
Give these expert-approved tips a try…
1. Blackcurrants are a great option
There’s more than meets the eye to these tart little fruits.
Studies have shown that the intake of blackcurrant oil can help to support the immune system.
Blackcurrants contain antioxidants which protect the body from harmful free radicals.
Try blackcurrants in capsule form: CurraNZ Immune Support (£15.49 for 30 capsules).
2. Get your five-a day
Stats from Public Health England’s Food Standards Agency, National Diet and Nutritional Survey suggests that only 27 per cent of adults are achieving the five-a-day recommendation of fruit and vegetable intake.
“With these foods being some of the most nutrient-dense on the planet, health, with a particular emphasis on immunity, is going to be a lot poorer as a result,” says Suzie.
She believes vitamin C and manganese are vital for normal immune responses.
“Green, leafy vegetables, red peppers, berry fruits, whole grains and legumes all fit the bill,”She adds.
3. Eat cheese!
According to Bina Mehta from Boots, Pharmacist, Cheese may provide immune support due to its zinc content.
Zinc is an anti-infective agent that activates enzymes that attack bacteria and viruses.
You can also get zinc from meat, seafood, and other dairy foods.
4. Two Brazil nuts per day
“Selenium is essential for the synthesis of key antioxidant enzyme glutathione, needed for the production of specific immune cells,” says Suzie.
Data shows that 46% of women and 26% of men in the 19-64 age range have lower intakes of selenium than the lower reference nutrition intake (LRNI), which puts them at risk for impaired immunity.
Only two Brazil nuts were shown to increase selenium levels in the same way as a selenium supplement.
Seafood and organ meats such as liver and kidneys are other sources of selenium.
5. Vitamin D should be a top priority
It’s been entrenched in us for years now, but the vitamin which comes primarily from the sun, plays a role in our immune health.
“Vitamin D is produced by the body when your skin is exposed to the sun, so it’s important to make sure you get enough vitamin D all year round.
“Limited sunlight in winter months means we do not make enough vitamin D from sunlight alone which is needed to keep bones, teeth and muscles healthy and to support our immune system in winter when we are exposed to more viruses,”Bina explains.
The UK government recommends that vitamin D levels be maintained between October-March, when the sun is not as plentiful, by taking a vitamin D supplement containing at minimum 10 micrograms.
“Babies from birth to one year of age should also have a daily supplement of 8.5 to 10 micrograms of vitamin D if they are breastfed or having less than 500ml of infant formula a day,”Bina also agrees.
6. Keep stress down
Do you feel overwhelmed by work, social life or relationships?
“There is a link between the strength of the immune system and mental and emotional states,” says Suzie.
“Stress impairs the mobilisation of some key immune cell activity and potentially increases inflammatory cytokine production.”
Take a few minutes every day to relax.
You can take some time off from your screens to immerse yourself into a relaxing activity.
Maybe you want to read a magazine or a few chapters of a book. Or maybe you just want to sit down and enjoy a cup of tea.
7. Give your gut a good workout
Suzie believes that a lot of what happens in the normal immune response happens inside the gut.
“Around two kilos of body weight are made up of bacteria (often referred to as probiotics), primarily friendly stains that reside or come and go through the digestive tract.
“They are the first line of defence against other disease-causing bacteria, viruses and fungi,”She elaborates.
These probiotics will thrive if they are fed prebiotics. You can get strong prebiotic goodness from chicory, leeks and garlic.
8. Try dandelion greens
Yes, you can use the leaves from your garden to feed the good bacteria in the gut.
Suzie also claims that dandelion leaves can increase bile production which is necessary for digestion.
Make a chilled cup of Dandelion tea by steeping a teaspoon of dried dandelion leaves in boiling water.
Let it sit for 20 minutes. After that, strain the water. The liquid can then be drank as often or as little as you want.
9. Watch your booze
“Alcohol consumption can negatively impact the immune system and make us more vulnerable to infection and disease,”Bina.
Even though it may not be possible to stop attending Sauv Blanc’s evening classes, there are many benefits.
It is recommended that we limit our intake to 14 units per week.
“Alcohol can affect many of our internal organs and has a specific toll on our liver, which acts as our natural detoxifier,”Bina also agrees.
10. Get rid of the bugs
Anything that stimulates blood circulation will aid our lymphatic system. This system consists of lymph nodes and tubes which carry lymph.
According to Cancer Research UK lymph is made up of white blood cells called lymphocytes. These cells help fight infection.
Suzie states that the lymphatic is responsible for immunity.
“This needs good fluid flow, which primarily works by muscular contraction.
“A sedentary lifestyle and high-fat diet will make lymph heavier to transport.
“Regular exercise keeps lymph moving and improves circulation generally, all highly beneficial for the immune system.”
Fast-paced exercise such as swimming, cycling or jogging, as well as strength training, can be done. This will help pump blood and move lymph.
11. Choose a number 2.
“Constipation, often caused by a lack of dietary fibre, leads to a build-up of toxins which will put pressure on the immune system,” explains Suzie.
For a healthy lifestyle, aim to consume at least 30g per day of fiber.
Consider that a medium-sized baked potato with skin on contains 4g of fibre. An avocado contains just over 6g while a cup of oatmeal packs 8g.
12. Power in protein
“The immune system utilises protein to produce antibodies and other immune cells, therefore sufficient dietary protein is essential,” says Suzie.
There are many options for poultry (such as turkey, chicken and turkey), eggs, beans, various milks and meats. Every meal should contain a source of protein.
13. Aim for a daily intake
There are many immune-enhancing products on the marketplace.
Don’t like taking capsules? Instead, try gummies. Alive Immune Support Multivitamin Gummies are filled with key vitamins to support the immune system (£12.99 for 60 gummies).
14. Sleep is important
“Sleep is crucial for our overall health and also for supporting our immunity,”Bina explains.
“When we’re asleep our immune system gets to work to identify and defend against potentially harmful microbes. Quality and quantity of sleep are both equally important,”She adds.
Aim for between seven to nine hours, however do keep in mind that the amount of sleep that’s optimum for you might be different to that of your partner or friend.