A healthy gut is key

The gut is a particularly important area for our immune system, as a very high proportion of immune cells is contained in our digestive tract. They are engaged in the constant and crucial job of preventing harmful and dangerous substances from entering the blood stream, while allowing all the important healthy processes of digestion to take place.

having a robust and well-functioning gut population protects and bolsters our ability to deal with infections on several levels. These microbes attack harmful bacteria, release micronutrients to support our own bacteria and combat inflammation — this, in turn, reduces our risk of developing diabetes and heart disease.

FIGHTING ARTHRITIS

SomeTimeS our immune cells can mistakenly identify normal human cells as foreign and send signals to attack them as if they were infections. There are more than 80 different auto-immune conditions affecting various parts of the body and the causes are still being studied. Doctors typically prescribe corticosteroids or other drugs to dampen down the body’s immune response.

it is also known that those suffering from auto-immune conditions such as psoriasis and rheumatoid arthritis tend to have imbalances in their gut populations. it’s clearly a complicated topic, but ensuring a healthy and thriving gut population using the right foods could be a good starting point for those suffering from auto-immune conditions. many wellrespected scientists agree with this.

SUGAR AND STRESS

in recenT years, we’ve begun to recognise the importance of a component of our cells called mitochondria. These are found in all of our cells and have been traditionally referred to as ‘powerhouses’ because they operate like batteries, providing energy for all normal cell functions.

But healthy mitochondria are also vital for a robust immune system — so providing them with correct fuel is essential. it’s known that high-sugar diets and stress can damage mitochondria, which goes some way to explaining why poor diets and mental pressure appear to have damaging effects on our immunity.

THE KEY FOODS

SelecTing exactly which foods to eat to best support your immunity is a difficult topic to tackle precisely because it’s not yet been covered by scientific research in the way that numerous papers have studied the links between diet and heart disease or diabetes.

nonetheless, my suggestions follow the ethos of my programme: to give you reasonable, evidence- based suggestions, sprinkled with a good dose of common sense, so that you can make up your own mind about how your lifestyle could help you to live a healthier, happier life.

These delicious ingredients and recipes will help to focus on how vital it is to keep your immune system in peak condition.

COLOURFUL VEG

BrighT orange and yellow-coloured foods, including winter squash and sweet potato, and dark greens such as kale, contain plant chemicals called carotenoids, which are essential for our immune systems and also for maintaining the health of our guts. carotenoids are antioxidants, preventing cells from damage, that also have the capacity to be converted into vitamin A, which is very important for keeping the immune system in good order and also in helping to maintain good eye health. greens such as broccoli, parsley, spring greens and Brussels sprouts are also key ingredients. These contain good supplies of vitamin c, also important for immunity. many of my patients have been swayed by advertisements on vitamin c supplements and immunity, but i prefer to recommend whole foods over supplements because of the abundance of other vital micronutrients they contain.

NUTS AND SEEDS

nuTS such as Brazils, cashews and almonds, as well as sunflower seeds and flaxseed, all contain good sources of zinc, selenium and vitamin e.

All three have been shown to have positive results on immune health in clinical trials — which is why they’re labelled ‘immune boosting’ in many stores. however, i don’t believe this is justified given that the quantities used in trials would mean that most people would have to eat unfeasible amounts to see those results.

instead, i would urge you to include nuts and seeds in your diet because they are fantastic for your all-round health and also contribute

to immune health.

PLANT FIBRE

imProVing gut health is an excellent way to boost our immune systems. Plant proteins are a particularly good way of achieving this, as the fibre they also contain is important for reducing inflammation. look out for chicory, endive, Jerusalem artichoke and garlic as, when digested, these make a fatty acid chemical called butyrate that helps to maintain the lining of the gut wall.

HERBS AND SPICES

ginger, turmeric, fennel and some botanicals, such as peppermint, may have a role in immune support, as they have been shown in some small studies to reduce gut inflammation.

i believe that regularly using spices and herbs for their taste as well as their health- giving properties is something we should all embrace.

Although there is a tradition of using different herbs, including echinacea, elderberry and mushroom varieties, for immune support in many cultures, i would rather we all focus on accessible diet and lifestyle strategies than relying on extracts of a particular flower or fungus.

Try my delicious thyme and ginger comfort soup (above) for a tangy and wintery way to help your health and your immune system.