With lockdowns and border closures over the last year, we haven’t been exposed to the usual level of bugs. Along with poor nutrition and lifestyle choices, these measures many actually weaken our immune defences. Viruses generally thrive in the cold, so here are 10 tips to help strengthen your immunity over the colder months.
1. Increase plant-based foods
Packed full of immune supporting nutrients and antioxidants, vegetables, fruit, legumes, nuts and seeds will give your immune system a helping hand. Theses types of foods are also high in fibre, supporting gut function in a number of ways. They help make you more regular as well as acting as a prebiotic to feed the healthy bacteria in your gut. A robust microbiome acts as your first line of defence by keeping harmful pathogens from entering your body through your digestive tract.
Foods rich in vitamin C include capsicum, broccoli and blackcurrants are beneficial to the immune system and may reduce the duration of the common cold. Plant-based foods contain antioxidants, which can help alleviate inflammation in the body. Heart disease, cancer, Alzheimer’s are several conditions linked to chronic inflammation.
2. Eat more healthy fats
Healthy fats like Omega-3s found in oily fish, chia seeds, olive and flaxseed oils improve the way the body response to pathogens by decreasing inflammation due to their anti-inflammatory effect. Low levels of inflammation are part of the body’s normal response to injury or fighting infection, but high levels over a long period suppresses your immune system.
3. Incorporate some fermented foods
Approximately 70% of the immune system lives in the gut, highlighting the importance of a healthy digestive system. Sauerkraut, kombucha, kimchi, natto, and kefir are types of fermented foods that are high in probiotics (beneficial bacteria), which populate your gut and contribute to good health. A strong population of beneficial bacteria in your gut can assist your body to differentiate between normal cells and harmful organisms. Probiotic supplements are another option if you don’t like or think you get enough in the way of fermented foods into your diet. A study has shown that people supplementing with the probiotic strain Bifidobacterium animalis had lower levels of rhinovirus in their nasal mucus and a stronger immune response than the control group. If fermented foods aggravate gut symptoms, this may suggest dysbiosis in the gut and warrants further investigation.
4. Are you drinking enough water?
Adequate hydration is important to your overall wellbeing. Headaches, fatigue, lack of focus, poor digestion, and increased susceptibility to illness are some signs of dehydration. While you might not feel thirsty over the winter months, it’s important to remember to drink water, as the cells in your body need it to function. The colour of your urine should be pale yellow. Limit your intake of juices as these are often high in sugar, and caffeinated beverages can make you further dehydrated. The golden rule is that for every cup of coffee follow up with a glass of water.
5. Ease off on those sweet treats
Diets high in sugar and refined carbohydrates are inflammatory and suppress the immune system. Diets high in sugars are associated with type 2 diabetes and obesity, which increases your risk of getting sick. Adults should not be consuming more than 30g per day, which is about half the amount New Zealander’s are currently consuming daily on average.
6. Reduce stress
Relieving anxiety and stress is vital for immune health. Long-term stress promotes inflammation in the body, and can inhibit immune function. Meditation, yoga, journaling, and breathing work are some activities that may help with managing stress.
7. Adequate sleep
Sleep and immunity are intimately linked. Getting enough sleep gives the body space to repair and rejuvenate so that your immune system will better ward off those bugs. Poor sleep increases your chances of catching a cold or flu. If you’re experiencing sleep troubles, try herbal teas like chamomile, sleeping in a completely dark room, and limiting screen time for an hour before bedtime, as the blue light emitted from devices can interfere with your body’s natural sleep-wake cycle.
8. Exercise
Moderate exercise like swimming, brisk walks, and cycling may help reduce inflammation, and support your immune cells to regenerate more frequently. Too much intensive exercise however can suppress your immune system.
9. The power of herbs
Echinacea root (Echinacea spp.) known for its anti-inflammatory and immune modulating and enhancing actions, is probably the most well researched herb in the world. Taken daily as a prophylactic to boost immunity or acute dosing at the first signs of a cold, Echinacea has demonstrated a reduction in severity of symptoms and recovery time from colds and flu.
Garlic’s (Allium sativum) antimicrobial activities are largely due to the phytochemical allicin, produced when garlic is crushed. Researchers have shown that allicin vapour can inhibit the growth of a range of bacteria harmful to the lungs, including multi-drug resistant strains.
Holy basil (Ocimum tenuiflorum) has been valued for its medicinal properties for centuries. Evidence has shown strong antiviral activity against a range of viruses such as herpes simplex and rotavirus.
10. Immune supporting supplements
- Vitamin C may reduce the duration of colds
- Vitamin D deficiency may increase your chances of getting sick. It is recommended you get a blood test done to assess your vitamin D status before supplementing.
- Zinc is a mineral deficient in New Zealand soils and is needed for a immunity.
- Selenium is a powerful antioxidant and another immune-boosting nutrient deficient in New Zealand soils.
- Low iron can make you more prone to sickness as your immune system cannot function at its best without adequate iron. It is recommended you get a blood test done to assess your iron levels first before supplementing.
