Virus protection
How sauerkraut, soap and sleep could help...
As we enter cold and flu season with the threat of Covid- 19 still hanging over us, Jane Collins discovers the six Ss we can rely on to protect against infection
1 Sauerkraut A study has linked eating fermented vegetables with a lower risk of dying from Covid- 19. So how can it help reduce the threat of respiratory infections? Clinical gastrointestinal scientist Dr Anthony Hobson ( thefunctionalgutclinic.com) explains: “The gut is the largest immune organ and is the front line in the battle to protect us from all sorts of bacteria and viruses.
“We need to nurture the good bugs with a diverse range of foods. Fermented ones are rich in probiotic bacteria which enhances gut health and the body’s immune response.”
2 Soap Pallav Shah, Professor of Respiratory Medicine at Imperial College London says: “If one good thing has come out of Covid- 19, it has highlighted how washing your hands is such a simple and effective way to reduce the risk of infection.”
A study from University College London released in May suggests washing them between six and 10 times a day reduces the risk of catching coronavirus by one- third, and is generally associated with a lower risk of picking up colds and flu. If you can’t wash, use hand sanitiser.
3 Stress relief US researchers have found the effects of acute stress in lockdown have seen more people presenting with stress cardiomyopathy ( or “broken heart syndrome”). This is an extreme response, but psychological stress is also associated with greater risk of infectious diseases including a cold.
We can’t completely inoculate from stress but regular exercise, eating a balanced diet, avoiding too much alcohol and getting enough sleep will help you cope better. For more on how to reduce stress, see the Stress Management Society ( stress. org. uk).
4 Supplements Studies have shown that being deficient in vitamin D increases susceptibility to respiratory infections. Public Health England recommends we should all take a 10mcg supplement daily between October and March when lack of sunlight prevents us producing it naturally. Found in small amounts in oily fish, liver, cheese and egg yolks, it is not known whether vitamin D has a protective effect against coronavirus, but we do know the risk of being admitted to ICU with Covid- 19 is 20- fold higher in people who are vitamin D deficient.
Another immune- friendly supplement is zinc – also found in seafood, poultry, pulses and nuts – which helps decrease susceptibility to respiratory tract infections.
5 Sleep Researchers have found that healthy people who slept for less than five hours were four- and- a- half times more likely to come down with a cold.
Without enough sleep ( experts suggest seven to eight hours a night) we are less likely to produce and release protective proteins called cytokines. These help coordinate the body’s response against infection, and without them, the immune system can’t fully fight off viruses like colds and flu. Chronic sleep deprivation has even been shown to reduce effectiveness of the flu vaccine.
6 Slimming down Being overweight is not a risk factor for respiratory infections, but it can make symptoms harder to shake off.
Carrying excess fat is known to have a negative effect on immune function as it can cause chronic inflammation. If this happens when we are exposed to a virus, the cells responsible for mounting an attack function less effectively.
Data shows that in the UK, 73% of those admitted to ICU with Covid- 19 were overweight or obese. To keep your weight down, take exercise and eat a balanced diet with low calorie and nutrient- rich fruit and veg.