10 simple ways to support your immune system to help you stay well in winter
1. Avoid sugar!
Sugar instantly depletes your white blood cell activity ( needed to fight infections/viruses) and it takes a number of hours for white blood cell activity to return to normal after eating sugar.
2. Get plenty of sleep
Ideally have a regular sleep pattern and aim to be in bed by 10pm. The sleep that you have before midnight is more restorative than sleep after midnight. Irregular sleep cycles affect your hormones which also effect your immunity.
3. Eat seasonally
Nature is very clever! The foods which are in season are ideally suited to meet our changing nutritional needs at each season. The foods which are coming into season now and during Winter contain high amounts of Vitamin C and A to support immunity.
4. Stress less!
Stress depletes your resistance and immunity- have you noticed that it is common to get an infection following a stressful event? If stress, anxiety, depression or mood up and downs are affecting your health, consider ways to regularly help reduce stress. There are also many natural options to help you increase your resistance to stress.
5. Top up your Zinc levels
Zinc is a mineral which is important for immunity. It also stops viruses from replicating. We can get an indication of your zinc status through a simple taste test which you can request to have done at your next appointment along with other body signs if you haven't recently had it checked. Zinc rich foods to include in your diet are: oysters and other seafood, pumpkin seeds, red meat, brazil nuts.
6. Include garlic and onions in your diet
Garlic and onions contain antibacterial and anti-viral compounds and also reduce inflammation caused by infections. Add them to soups, stir fries, curries,sauces, make garlic bread or even eat a raw clove if your game! To do this simply crush a garlic clove and add it to a small amount of water and drink quickly- you will barely notice the garlic. Note though, that raw garlic can upset some people's stomachs. You can also add garlic to food but add it towards the end of cooking to enhance it's immune benefit as long as your stomach is not overly sensitive.
7. Take a probiotic and include probiotic foods in your diet
Once again good gut health is central to a healthy immune system. If you regularly experience digestive issues such as bloating, constipation, diarrhea or discomfort this test is a good idea.
Remember that a large amount of your immune system is actually in your gut and if your gut is not healthy, your immune system always has to work harder.
Over the Winter or if you're run down, it can be helpful to take some of the probiotic strains which have been found to be extra effective in supporting the immune system.
8. Apple cider vinegar is an old home remedy that many people swear by!
Two teaspoons in room temperature water before or after meals will aid digestion and many people report that it keeps bugs at bay. It can also be used to gargle with to soothe a sore throat (even better if you add a small amount of medicinally active manuka honey!)
9. Plant some herbs
Many easily home grown herbs have medicinal properties. Whilst its not the time of year to sow from seed, buying already established potted herbs is a good option.
Good ones to grow for their infection fighting properties are thyme, sage, oregano and lemon balm.
A few sage leaves can be made into an infusion and then cooled to use as a gargle for sore throats.
Parsley is easy to grow and is a great source of Vitamin C.
Oregano is a wonderful anti-bacterial herb and is great added to pasta sauces!
10. Wash your hands regularly and invest in an effective yet non-toxic hand sanitiser
Many commonly sold hand sanitiser/anti-bacterial handwashes contain the chemical Triclosan. Triclosan is added as an antibacterial agent, however it has some potentially nasty side effects and has been found to be less effective in preventing the spread of germs than previously thought. I stock some non-toxic hand sanitisers which contain only naturally derived active ingredients.
