Our immune system is our first line of defence against illnesses and diseases. But how do we ensure that our immune system is in top shape? While we can’t completely avoid exposure to germs, we can most certainly take proactive steps to strengthen our immunity and prepare for the challenges that the colder months can bring. Let’s look at some proven habits that can help supercharge your immune system and fight off illnesses.
These habits are easy to adopt and can be incorporated into your daily routine without much effort. From getting enough sleep to eating a balanced diet, here are some of the ways you can ensure you have a robust and resilient immune system and not fall prey to one of the many nasty viruses doing the rounds at this time of year.
Eat a nutrient-rich diet
Food is medicine, and as with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean proteins, and healthy fats.
When your body has sufficient amounts of the micronutrients found in these foods, it helps to maintain your immune system homeostasis.
These micronutrients include:
- Vitamin B6, found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin)
- Vitamin C, found in citrus fruit, including oranges and strawberries, as well as tomatoes, broccoli and spinach
- Vitamin E, found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach
- Zinc, found in oysters, red meat, poultry, beans, dairy products
- Magnesium, found in whole wheat products, nuts, seeds
If you are susceptible to infections or need immune support, you may wish to consider additional vitamins A, B12, C and D, as well as the trace mineral selenium, which all contribute to the normal function of the immune system.
Other factors to consider in relation to immune function are sleep, stress and gut health – over 80% of our immune system is located in the gut!
Supercharge with supplements
My favourite immune-supporting supplements are our Just For Tummies Live Bacteria probiotic capsules, Omega 3 capsules, and Garlic tablets. In addition to these, I also take a daily multivitamin/mineral, Vitamin D, Quercetin and Echinacea. On standby, I have Vitamin C as magnesium ascorbate powder, in case I need to take large doses if I feel a virus is trying to get some traction. Magnesium ascorbate is much gentler on the stomach than ascorbic acid, so it’s perfect if you want to take larger doses. I also have a nebuliser ready with saline and hydrogen peroxide, as well as my trusty nasal reflex oils from The Viva-Mayr Clinic in Austria. No virus can live in the nose when using these!
Manage your menopause symptoms
Menopause brings much more than just hot flushes; it shakes up the immune system quite a bit. That is down to the pesky drop in oestrogen that happens in the run-up to menopause. This hormone is like a manager for parts of the immune system, especially B cells, which make antibodies to fight germs. When oestrogen levels go down, so does the body’s ability to keep up its germ-fighting game. This hormonal shift can lead to more frequent infections like colds and flu and increases the risk of autoimmune diseases, where the body mistakenly attacks itself.
While plenty of studies report this drop in immunity post-menopause, they also suggest one saving grace – Vitamin D. A 2021 report published in the Journal Of Menopausal Medicine concluded that current evidence suggests Vitamin D can regulate immune responses and that a Vitamin D deficiency makes women more susceptible to infection.
Several studies have linked low vitamin D levels to an increased likelihood of catching covid and suffering from severe symptoms – although that link is now thought to be weaker than first thought. What we do know, however, is that Vitamin D plays a vital role in our immune system at any age. It’s responsible for dampening inflammation and reducing the risk of overactive immune responses – allowing our immune cells to function normally.
Other super-charging tips for your immune system
Exercise regularly – as physical activity boosts both your mood and your immune system. It doesn’t have to be anything too rigorous, either. Try to fit in at least 30 minutes a day of walking, swimming, going to the gym with friends, gardening, or any other activity you find enjoyable that raises your heart rate and temperature. In turn, this will also help improve your quality and pattern of sleep.
Aim for seven or eight hours’ sleep a night – adequate sleep is crucial for the immune system.
Manage your stress levels – your immune system can take a hit when you’re stressed, so try hobbies that positively impact your mental health. Managing stress is particularly important in the winter, as too much can affect how our immune system works. Hormones from stress may suppress immune function and increase blood pressure. It might also lead to us reaching for sugary snacks and drinking too much alcohol which will impact your overall mood.
Avoid smoking and limit alcohol intake – both can harm the immune system.
Stay hydrated by drinking enough water – dehydration impacts all bodily functions, including immunity.
If you would like to know more about a tailored supplement protocol to help you stay well over the coming months and beyond, please get in touch.
