Tips to boost your immunity
Tips to Boost your immunity in winter and spring.
"Winter isn't over yet and spring is fast approaching!
But as the cold temperatures linger, so do the chances of catching a cold.
This is because lower temperatures including feeling cold, can lower the immune response in your nasal passage. And evidence suggests a drop in nasal tissue temperature of just 5°C can reduce the immune response by almost half, making it easier for a virus to take hold.
But don’t worry, I've compiled some helpful tips to keep your immune system strong as we end winter and approach the beginning of spring.
Boost your immunity!
But before we get started let’s dig a bit deeper and identify some signs that your immune system is not performing at its best: Such as, low energy, lingering colds and flu, mouth ulcers and cold sores, cuts and wounds that heal slowly, and recurring urinary tract infections (UTI). For example, lingering colds and flu may indicate that the body is struggling to fight off infections, whilst a recurring UTI might suggest an imbalance in your gut health.
The body has several layers of defence mechanisms to ward off infections. For example, skin, mucous membranes and the guts digestive system.
The skin: This is the body's first line of defence. Acting as a physical barrier the skin protects your internal organs and bloodstream from harmful pathogens, such as bacteria and viruses. It also helps prevent the entry of foreign substances, minimising the risk of infections.
The Mucous Membranes: They are found lining the inside of your nose, mouth, eyes, and other body cavities. These membranes produce mucus, a thick, sticky substance that traps dust, pollen, and other particles. This prevents them from entering deeper into your body and causing infections. The mucous membranes also contain enzymes and antibodies that help neutralise harmful invaders.
The Gut and Digestive System: This is a crucial line of defence, especially since about 80% of your immune cells reside here. The gut encounters everything you ingest, including food, bacteria, and potential pathogens. In a healthy gut, beneficial bacteria maintain a balance with harmful bacteria, ensuring your immune system remains strong and effective in fighting off infections.
Thus, a healthy gut helps regulate the immune system, preventing overreactions to harmless substances and ensuring a strong defence against harmful invaders. And the digestive system, particularly the gut, is where most of your immune cells are located, making it a critical area for immune health.
Foods to include in your diet!
Foods to include in your diet to boost immune health.
Nuts and Seeds: rich in vitamin E, which is vital for maintaining a strong immune system.
Garlic: contains allicin, a compound known for its immune-boosting properties.
Tea: is packed with antioxidants like polyphenols and flavonoids which help protect your cells from damage caused by free radicals, that can weaken the immune system over time.
Orange vegetables: are abundant with beta-carotene, an antioxidant that gives them their vibrant colour. Beta-carotene is converted into vitamin A in the body, which is crucial for maintaining a healthy immune system.
Kombucha: a probiotic-rich beverage that supports gut health, which in turn boosts immunity.
Omega-3 Fatty Acids: found in fatty fish, these support a healthy inflammatory response in the body.
Leafy Greens: packed with vitamins and antioxidants that help your immune cells function properly.
Eggs: they contain protein which is essential for the growth, repair, and maintenance of all body tissues, including those involved in immune function.
Lifestyle recommendations
Let’s Boost your immunity!
Lifestyle Recommendations to boost immunity.
Remember to be active outside: Regular physical activity reduces stress, keeps you strong and boosts your immunity with the added benefits of fresh air and vitamin D from sunlight. For example, physical activity enhances circulation that help immune cells move more freely throughout the body and increases your ability to fight off infections. Fresh air can also help clear your lungs and reduce the chances of respiratory illnesses.
In addition, being outside increases your Vitamin D levels as exposure to sunlight is the best natural source of vitamin D. Vitamin D is essential for immune health, bone strength, and mood regulation. Even in winter, a little sun exposure can help maintain adequate vitamin D levels.
And increase Fibre Intake: Fibre feeds the beneficial bacteria in your gut, promoting a healthy gut microbiome. Fibrous foods include fresh fruit and vegetables (leave the skins on when you can) and wholegrains, such as brown rice, pasta, oats and bran. In addition, include beans and lentils, like black beans, lentils, chickpeas, and kidney beans which are high in both soluble and insoluble fibre.
Conclusion
By making these simple changes, you can strengthen your immune system and face the rest of winter with confidence!
References:
Harvard Health (2024). The Nutrition Source. Nutrition and Immunity. Retrieved from https://nutritionsource.hsph.harvard.edu/nutrition-and-immunity
Health Line (2022). Scientists Finally Figure Out Why You're More Likely to Get Sick in Cold Weather. Retrieved from https://www.healthline.com/health-news/scientists-finally-figure-out-why-youre-more-likely-to-get-sick-in-cold-weather
Medicine Net (2024). What Are the Signs of a Weak Immune System? Retrieved from https://www.medicinenet.com/what_are_the_signs_of_a_weak_immune_system/article.htm
Medical News Today. (2018) The best foods for boosting your immune system. Retrieved from https://www.medicalnewstoday.com/articles/322412