HOW TO BOOST YOUR IMMUNITY OVER WINTER

As winter is fast approaching across the country, we are exposed to people with colds and illnesses and we often start to think about what we can do to improve our chances of staying healthy and avoiding these nasty bugs. A weakened immune system means you’re more susceptible to anything that’s going around; whether it’s the common cold, influenza or something else.

The immune system is the most dynamic body component in determining our state of health or disease. There is a great deal of evidence from research demonstrating life’s effects on human immune function and the immune systems’ influences on health. Our immune system constantly interacts with our internal environment, protects us from our external environment, and provides the knowledge to sense the difference between good and bad.

The immune system protects us from viruses, bacteria, yeasts and fungi, foreign proteins, and cancer cells. It provides us two kinds of protection: nonspecific immunity and specific learned or acquired immunity. Specific immunity depends on antibodies and chemicals carried in the blood and non-specific immunity where our white blood cells respond, which can be immediate or delayed.

WHAT SHOULD I DO?

Practice good hygiene

Wash your hands well before eating and always after the toilet, being in a public place or on public transport. Coming into contact with a surface, object or a person that’s been contaminated with bacteria and then touching your mouth, nose or eyes can lead you to picking up an infection.

Eat a balanced and healthy diet

80% of immune cells are located in the gut so proper nutrition is essential. Stock up on lots of fresh fruit and vegetables in the winter months when it’s tempting to eat stodgier foods. Make sure you are getting all the vitamins and minerals that you need to help avoid stress to your immune system. Eating nourishing, organic, vitamin-packed foods is key during this vulnerable time of the year. Eat immune-boosting foods like garlic, bell peppers, citrus fruits, honey and various medicinal mushrooms. Also incorporating warming spices like turmeric and teas into your daily routine like ginger and tulsi are best for keeping your immune system strong.

Sleep well (and avoid stress)

A good night’s sleep with help you fight infections. Lack of sleep can cause the body’s immune system to go into overdrive, much in the same way as stress affects our body. Stress decreases the body’s lymphocytes – the white blood cells that help fight off infection. With lower lymphocytes levels, you are more susceptible to viruses, including the common cold.

Exercise

The lymphatic system is the secondary circulatory system that removes foreign cells and proteins. This system itself has no pump and it relies on muscle activity and exercise for the lymph to circulate. Regular physical activity of at least 30 minutes, 3 times per week can strengthen our immune and help our body fight off infections and viruses.

Saltwater gargles

These can help combat a sore throat while a saline syringe can help reduce bacteria in the nose. Some people do daily neti pots, to give their sinuses a wash to help prevent colds all year long.

Warm feet

Research shows that having really cold feet for 20 minutes causes people to suffer from higher incidence of colds in the following week. We often carry rhinoviruses and getting a cold on top of this may cause blood vessels to constrict, reducing the supply of white blood cells that fight infection. So, when you can in the cooler months, avoid bare feet, wear thick socks and keep yourself extra cozy!

NUTRIENTS FOR YOUR IMMUNE SYSTEM

Zinc

This is possibly the most important nutrient for your immune system, but balance is important as an excess of zinc can actually suppress the immune system. That’s why supplements are not recommended. The best way to get the right amount is through foods, to ensure balance with other nutrients. (Best plant-based sources are grains, lentils and nuts)

Vitamin A, C and E

These are antioxidants that play an important role in the immune system. Vitamin C increases the production of white blood cells and interferon, a specific antibody that stops viruses growing and multiplying. The antioxidant properties of these vitamins also reduce the number of free radicals in the body, which can cause damage to immune cells.

B Vitamins

Folic acid, vitamin B6 and pantothenic acid have been shown to play a role in both non-specific and specific immune functions.

Phytonutrients

Plants produce phytonutrients to protect themselves from viruses, bacteria, fungi, insects, drought and even the sun. They also add colour, aroma and flavour to plant foods. There are hundreds of different phytonutrients which are believed to benefit our health in many different ways. Eating a rainbow of fruits and vegetables will allow you to get all the benefits from these.

Other

Water, fibre, adequate protein, and essential fatty acids (EFA’s) are all crucial to a healthy body and immune system. Water helps to flush out impurities and with fibre helps to clear colon toxins. EFAs found in nuts, seeds, and oils help increase the anti-inflammatory responses in our body.

PUT UP YOUR DEFENCES

So, whether you already have telltale signs of a cold or you’re just trying to avoid one during the winter, use the above tips to get your immune system in tip top shape and put up your defences.

If you would like to talk more about keeping your gut healthy to boost your immunity, click contact me and send me a message or email me at NicoleNugentWellness@gmail.com.