Five ways to boost immunity
IT’S NOT until winter bugs start doing the rounds that we even begin to think about our immune system, yet colder weather can do more than bring a nasty chill to our bones. Here are some top tips to keep that immune system problem-free… starting right now.
1 EAT WELL
What you eat is at the heart of immune function. Processed, high-sugar, convenience foods do the body no favours. Make sure family meals and packed school lunches include dark, colourful vegetables, fruit, whole grains, lean protein and healthy fats.
Vitamins B6, C and E are particularly immune boosting, so load up on chicken, salmon, oranges, tomatoes, berries, broccoli, spinach and peanut butter.And for the little ones, you’ll be amazed what wholesome veg you can sneak into favourites such as lasagne.
2 EXERCISE MORE
Staying active helps you become stronger and reduces stress levels, but it also helps improve the immune system. Each time you exercise, circulation increases, allowing germ-fighting cells and molecules to move around more easily.
Everybody, young and old, should be doing at least 30 minutes of exercise every day – ideally outdoors for a daily dose of immune-boosting vitamin D, too.
3 SLEEP TIGHT
Sleep can do wonders.While you sleep, your immune system produces proteins that target infection and inflammation, keeping your defences up. Children need more sleep – an average of 10 hours per night as opposed to eight hours for adults.
Make sure the whole family gets the quality sleep they need, limiting access to screens after a certain time for youngsters and finding time for everyone to wind down at the end of the day.
4 TAKE A COLD SHOWER
Immersing your body in chilly water each morning might not sound appealing after crawling out of bed, but there is increasing evidence to suggest it can boost the immune system.
Cold showers help multiply the amount of white blood cells in the body, which protect us from nasty invaders.You might not convince the children, but it’s worth having a go yourself…
5 DISCOVER ELDER POWER
It’s time everyone was aware of the power of black elderberries.They have been used for centuries as a natural remedy due to their antioxidant properties. The rich antioxidant benefits are attributed to the dark colour which, in scientific terms, means high flavonoid levels, specifically anthocyanins.
Black elderberries (Sambucus nigra) tend to not be on most people’s diet list, so are generally taken as a supplement.They are at the heart of the Sambucol range (liquid, pastilles, gummies, capsules, effervescent tablets and powders) alongside vitamin C and zinc, which contribute to the normal function of the immune system supporting the body’s natural defences.
Sambucol, developed more than 30 years ago, is the original black elderberry brand – and it’s tasty enough that children will love it too.
Sambucol (sambucol.co.uk), from £6.99, is available at selected Boots, Tesco, Sainsbury’s and Holland & Barrett stores.