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Boosting Immunity
Seven Simple Steps to Supporting Your Defences
Do you catch every bug or germ which is going around? Follow these 7 steps to boost your immunity:
1. Look after your gut
Did you know that 80% of the cells which make up your immune system are situated in and around the gut? Therefore healthy gut function is imperative for good immunity. Beneficial gut bacteria enhance levels of Secretory IgA, an important antibody which patrols the mucosal lining covering your digestive tract, lungs and nasal passages. This antibody is your first line defence against bacteria and viruses. You can support your gut by eating foods containing beneficial bacteria (probiotics) such as natural live yogurt, kefir (fermented milk drink), miso and sauerkraut. A recent study has found that daily probiotic supplementation reduced 'cold and flu' symptoms in children by 50%1.Prebiotics are just as important as they feed the friendly bacteria, enabling them to thrive in the gut. Prebiotics are a type of fibre found in vegetables, wholegrain and fruit. The highest amounts are found in leeks, onions and Jerusalem artichokes.
Digestive issues of any kind such as regular bouts of diarrhoea, constipation or irritable bowel syndrome impact upon both immune function and the absorption of nutrients. If digestion is a concern, you may wish to investigate this further with one of our team.
2. Top up your Vitamin D levels More and more research is coming to light as to the importance of vitamin D on immunity 2. It also plays a role in improving mood (including seasonal affective disorder (SAD)) 3. Vitamin D is produced through the action of sunlight on the skin. This may be a contributing factor as to why we are more prone to infections and lower mood in the winter. As a result of our high latitude here in the UK, production through sun exposure is only possible between the months of April and September so aim for at least 10 minutes of sun each day at this time of year. Those who are stuck in an office all day, always wear high factor sun block or have dark skin may struggle to produce enough vitamin D even during these months.
Some foods contain a small amount of vitamin D such as oily fish, eggs and shiitake mushrooms. As more research is revealing the importance of vitamin D, the government is considering increasing its RNI (reference nutrient intake). If you would like to test your vitamin D levels, speak to your GP or this is something that we can arrange for you at our laboratory - if deficient, supplementation can restore levels during the darker months. However, unnecessary vitamin D supplementation can be harmful so it is advised that you do not take high dose vitamin D supplements without testing first or discussing with a health care professional.
3. Eat a well balanced healthy diet
Good nutrition plays a big role in supporting a healthy immune system. Key nutrients include vitamin C, zinc and selenium, although many more vitamins and minerals are required to ensure our immune system is in top working order. A diet that is rich in foods such as vegetables, fruits, wholegrains, lean meat, fish, beans, nuts and seeds will help provide adequate intake of these nutrients4 5 6. Garlic and onion are both known for their antimicrobial properties. In addition, many phytonutrients can be supportive to immune health such as flavonoids found in apples, peppers, tomatoes and citrus fruit.Studies have shown that sugar can inhibit the activity of certain white bloods cells7 8 . It is also hypothesised that high blood glucose levels can limit the availability of vitamin C in our cells. 9 10 Reducing refined carbohydrates and sugar (including fruit juices, honey, cakes, biscuits, sweets and fizzy drinks) is therefore important, as is reducing saturated fat intake. Low blood sugar can also be problematic so try not to skip meals, especially breakfast.
4. Engage in moderate exercise
5. Get enough sleep
It might not always be possible but aiming for at least 7 hours of quality sleep is important for maintaining proper immune function13 . Stress can impact sleep greatly but nutritional or biochemical factors can also play a role. A small complex carbohydrate snack before bed may assist the body's utilisation of the amino acid tryptophan. Tryptophan is required for the production of serotonin, the mood-boosting chemical that in turn is converted to melatonin, your sleep hormone.People experience a wide range of sleep disturbances - inability to fall asleep, night sweats, waking in the small hours or waking up still tired. If sleep does not come easily to you give us a call to see if we may be able to assist.
6. Manage stress
Psychoneuroimmunology (PNI) is the term used for the interaction between the immune system, our emotional state and our nervous system. Many studies have showed a clear link between how immunity can be effected by stress, attitude, emotion and personality14 15 16 . We have all probably heard of 'stress induced illnesses' and the reality is stress really can lower our defenses. When we are stressed a number of physiological changes occur which lower our immune system - including an increase in glucocorticoids, proinflammatory cytokines and catecholamines. Fortunately managing stress and a positive mood can attenuate these effects17. Gentle exercise, taking time out and meditation are suggestions.7. Consider Herbal Support
There are a range of herbal supplements which have been shown to support immunity including elderberry, echinacea, astragalus, olive leaf and panax ginseng. Their use is best suited for different types of infections or stages of infection so it is good to seek advice before using.Key Nutrition can provide you with a nutritional programme targeted at immune support, including the use of specialist supplements. We can also work with you to build a programme to address other health issues or weight loss goals.
*If you are over 60, overweight or have not exercised for some time, please consult your GP before starting an exercise regime.