Worth a shot

As the Covid-19 vaccination roll-out continues across the UK, Amy Packer discovers ways to give the jab a helping hand when your turn comes

YOU’VE done the hard bit and had your jab. But how can you help the vaccine do its work?

PAY MORE ATTENTION TO YOUR DIET

Nutrition plays a major role in vaccine efficacy, according to a recent study which concluded that good nutrition bolstered the immune response to the BCG tuberculosis (TB) vaccine.

“This study showed that malnourishment in developing countries is a significant factor altering immune response to vaccination,” explains Dr Ross Walton, immunologist and founder of A-IR Clinical Research.

“While we can’t yet conclusively state that improved nutrition provides better efficacy of the Covid vaccine here, it’s prudent to suggest that enhancing and enriching our diet may help.”

The study, published in the journal PLOS, suggests we should focus on fresh fruit, vegetables, whole grains, lean proteins, beans, lentils, nuts and seeds, while avoiding highly processed foods and takeaways. This will bump up our intake of vitamins A, C and E, vitamin B6, zinc, magnesium and iron– all vital for a strong immune system.

DON’T SKIMP ON SLEEP

“We need good restorative sleep for an optimum immune system, to fight off infection and for antibody production,” explains Dr Walton.

Researchers at the University of California found that healthy volunteers who had the least sleep the night before having a flu jab produced the lowest level of antibodies to the flu in the months afterwards.

AVOID ALCOHOL

Booze negatively impacts our gut microbiome and has an inflammatory effect on the body which could reduce the effectiveness of the body’s immune response.

In the recent BBC programme The Truth About Boosting Your Immune System, blood samples revealed that three glasses of prosecco reduced levels of lymphocyte cells, which are responsible for sending out antibodies, by as much as 50%. Alcohol charity Drinkaware advises that you avoid alcohol for at least two days before and at least two weeks after you’ve been vaccinated.

KEEP MOVING – IN MODERATION

Exercise has a positive antiinflammatory effect on metabolic function, which is why it protects against the development of chronic diseases and helps regulate the flow of immune cells around the body.

“Exercise is also central to our mental wellbeing, helping us deal with the effects of stress,” adds Dr Walton.

But don’t go overboard. Too much high-intensity exercise can actually trigger stress chemicals, such as cortisol, which suppress the immune system.

DON’T ASSUME YOU’RE INVINCIBLE

“It can take two to three weeks to develop immunity after vaccination so there is still a chance you can catch the virus,” warns Dr Walton. And, although you must have your second dose to receive maximum protection, “no vaccine is 100% effective”, he adds, so it’s possible to still get infected and, we think, be able to spread the disease.

“It’s vital that we continue to adhere to social distancing and hygiene measures to protect ourselves and others,” he says.

“This really does work. The proof is the 95% reduction in flu cases this year, entirely due to changes in social behaviour.”

POP A PILL

There’s growing support for vitamin D supplements as studies suggest that it plays a key role in immunity. “Studies show that low levels leave people susceptible to respiratory infections,” says Dr Walton.

Research shows Echinacea purpurea can support the body’s immune system to reduce the occurrence, duration and severity of cough, cold and influenza symptoms. While there’s no specific data related to vaccine efficacy, Dr Walton suggests it could be helpful for those using public transport or who work in close proximity to others.

A. Vogel Echinaforce Drops (priced £10.50, Boots) have been shown to repel and reduce respiratory infection.