Bolster your immune system as we approach cold and flu season
Nothing can completely keep sickness at bay, but lifestyle tweaks can help, says
Autumn can be a challenging time for our immune systems, with countless bugs doing the rounds and cooler temperatures meaning we’re indoors more, making it easier for germs to spread.
“Every day, we each inhale more than 100 million different bacteria,” says Euan Maclennan, medical herbalist and herbal director at Pukka Herbs (pukkaherbs.com). “To stop the infectious invaders, we have about 30 million unique antibodies, each programmed to recognise a single known bacterium, plus millions more ‘naïve’ antibodies waiting to attack previously unknown bacteria. Whilst our immune system is designed to fight off viruses, sometimes it can be helpful to support it against new challenges,” Maclennan adds.
Remember, the best way to halt the spread of bugs is to stay on top of things like regular hand-washing and minimise contact with others if you, or they, are unwell, but a healthy lifestyle can help support our immune systems too. Here are some expert-recommended autumn boosters…
Get a sweat on
If you’ve been neglecting your gym membership since lockdown lifted, here’s one very good reason to get back into a regular exercise routine. “As well as protecting our heart, exercise is really important for maintaining a strong immune system,” says Emily Rollason, Holland & Barrett’s expert nutritionist (hollandandbarrett. com), “whether that be a brisk walk to the shops instead of driving, or a swim in the sea, lake or river.”
There’s a catch though: if you over-train, you can actually end up weakening your immune system, because you’re not letting your body recover. Generally speaking, it’s quite hard to really over-train, but make sure to schedule regular rest days so you can reap the full benefits.
Think Mediterranean
It’s not just about necking vitamin
C supplements when you feel a cold coming on. Packing your daily diet full of immune-supportive nutrients and herbs, especially those with antiviral properties, is a great way to give your body a good chance of staying in peak condition.
Dr Jenna Macciochi, a leading immunologist working with Healthspan (healthspan.co.uk), says: “A Mediterranean style anti-inflammatory diet is a great example of a scientifically supported immune nourishing diet pattern.
“Rich in fibre, healthy fats like omega 3s, lean protein and an abundance of colourful plant chemicals, it furnishes all our dayto-day nutrition needs, while also reducing chronic inflammation and guarding against age-related disease.”
Go with your gut
According to Macciochi, some 70 per cent of the immune system is in close contact with our gut microbiota. “These good bugs help to coach and educate our immune system,” she says.
A varied, fibre and nutrient-rich diet is key for promoting a healthy gut microbiome, but could a top-up help?
Caring for gut health with a daily probiotic containing clinically
researched immune-supporting
strains, like lactobacillus and bifidobacterial strains, could be a simple and easy way to help boost your health.
Limit the takeaways
When we’re busy and stressed, it can be easy to fall into the habit of ordering takeaway burgers or pizza, but Maclennan warns that “fast, processed foods do not support our immune system at all. Researchers at the University of Bonn in Germany have found that an unhealthy diet can cause the immune system to act as if it is responding to bacterial infections,” he notes.
His top tip? “The next time you reach for the takeaway menu if you’re feeling under the weather, think again about the simple and nutritious options you may already have in your house.”
Sleep and de-stress
Macciochi says: “Combatting the toll of chronic stress on your body involves creating a toolbox of resources to help, like mindfulness and mediation. Personally, I like to take a magnesium bath after a stressful day.”
Sleep, she says, is a foundation of good immunity too. “Your chance of catching an infection is five-and-ahalf times greater if you manage less than six hours sleep per night,” says Macciochi.