Winter Proof Your Immunity
Winter invites us to embrace the change of the season with colder temperatures and shorter days. It truly is a crucial time to prioritise our health by focusing on our nutrition and well-being. The winter season often leads to changes in our diet and lifestyle which can impact our immune system.
Although it may seem like bad luck whether you succumb to a bacterial or viral infection, in truth it’s all about your immune system and how effectively it’s able to protect you. Our system is usually compromised first and then an infectious pathogen takes advantage of that state. So, next time you find yourself unwell… reflect on why this may be. It’s easy for us to blame a virus for making us unwell, but the truth is, a HEALTHY body doesn’t get unwell. A healthy body can adapt and fight off a bacteria or virus, without it knocking us off our feet.
How your immune system is functioning will impact whether you suffer from colds and flu in the first place, how severe your symptoms are, and how prolonged they hang around.
Read on to discover how you can nurture your immune system as we head into winter.
What is the Immune System and where is it?
Your immune system is your internal protection against invaders. An army of white blood cells travel in your blood stream and patrol your body ready to identify any threats and react accordingly by travelling to where they are needed. They do this 24/7 without us even being aware most of the time! In fact, 80% of your immune system is actually found in your gut and many beneficial bacteria (the microbiome) actually reside in the digestive tract and teach your immune cells how to react to pathogens. These good bacteria also control the production and development of white blood cells, ultimately being largely responsible for the ongoing effectiveness of your immune system as well.
8 Tips for a Healthy Immune System
1. Eat Plenty of Fibre from Whole Food Sources
Unprocessed, plant-based and whole food sources of fibre fuel your good gut bacteria to carry out their beneficial work to support your immune system. A few foods which are great sources of fibre include: broccoli, brussels, beets, kale, spinach, carrots, avocado, sweet potato, raspberries, kiwis, apples, lentils, quinoa, black beans, and chia seeds.
Fermented foods like kefir, kimchi, miso, and sauerkraut are also great as they contain lots of healthy bacteria which helps the microbiome to thrive
2. Vitamin C & D
These important nutrients help your immune cells to function well.
Vitamin D is stored through sun exposure, which is why towards the end of winter our stores can be significantly depleted and result in a dip in our immune function.
Vitamin C is not able to be stored and so a constant daily supply is required. It’s present in food such as kiwi, peppers, broccoli, kale and citrus fruits. Zinc can help to increase Vitamin C’s immune benefits.
3. Avoid Refined Sugars
Studies have found that sugar can depress your immune system by reducing the activity of specific immune cells that help to eliminate pathogens. It can be tempting to reach for those sweet treats, however it doesn’t do your gut bacteria any favours at all.
4. Manage Stress
Ongoing stress massively impacts the functioning of the immune system. This can be from physical, emotional and chemical sources. Chronic stress weakens the immune system and increases inflammation in the body. Stress management techniques such as breathwork, contrast therapy and meditation can help stimulate the vagus nerve and lead to heightened states of relaxation.
5. Hydration
Maintaining adequate hydration helps promote proper cellular function. Water aids in regulating body temperature, lubricates the membranes of the eyes, nose, and mouth, whilst also carrying nutrients and oxygen amongst immune cells. Drink plenty of fluids, including homemade vegetable and bone broths, and herbal teas such as mint, ginger, eucalyptus, chamomile, lemon, and cinnamon.
6. Exercise
Staying mobile increases immune system support by boosting levels of infection fighting white blood cells. A mixture of aerobic and strength training is ideal and exercise outdoors can be really beneficial too.
7. Sleep
Establishing a healthy sleep routine is essential. Good restorative sleep aids the body's ability to heal and regenerate effectively. Going to bed at the same time each evening and getting up around the same time each morning, including the weekends. Aim for around 8 hours of sleep per night. If you struggle to drift off quickly, relax in an Epsom slat bath before bed and avoid caffeine.
8. Echinacea and Elderberry
Utilise the natural healing properties of these two plants!
Echinacea supports the immune system by boosting the production of certain immune cells, shortening the length of colds.
Elderberry extract has rich antioxidant properties and has been found to have next level antiviral, antibacterial and immune boosting abilities and can reduce the duration of fever and congestion by 50%. Elderberry extract is great for children as it tastes good too!
Remember that you are unique.
The above suggestions are guidelines only.