Five ways to boost your autumn defences
NOTHING CAN COMPLETELY KEEP SICKNESS AT BAY, BUT LIFESTYLE TWEAKS CAN HELP, EXPERTS TELL
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.
Busy schedules can also increase stress, which doesn’t help matters, and can quickly zap us of the energy we need to get through the day, without having to rely on a steady stream of pumpkin spice lattes.
“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 ‘naive’ 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,” Euan adds.
Keen to sail into the cold season, without spending the entire time coughing into your jumper sleeve and blowing your nose? 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...
1. GET A SWEAT ON
If you’ve been neglecting your gym membership since lockdown ended, 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.
“Research shows that regular exercise increases the circulation of white blood cells – the purpose of which is to kill any sickness – causing pathogens in the body.”
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.
2. TRY A MED DIET
It’s not just about necking vitamin C supplements when you feel a cold coming on. Packing your daily diet full of immunesupportive 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.
“Curcumin, a compound found in turmeric, is one of my favourite kitchen staples to stave off unwanted inflammation and agerelated disease,” adds Dr Macciochi.
“It mops up oxidative stress in the body and supports your own antoxidant systems.”
3. GO WITH YOUR GUT
According to Dr Macciochi, some 70% 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 important 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 way to help boost your health.
Try Healthspan’s Super20 Pro supplement capsules (£10.95 for 30 capsules) or Symprove (from £79 for a four-week pack, Symprove. com).
4. 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 Euan 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 have in your house.”
5. SLEEP & DE-STRESS
As we approach the winter months, we can become deluged with opportunities for socialising and overworking. While Dr Macciochi says this can be lovely in moderation, we need to be aware of the negative impact of stress and alcohol on our health, not least on our immune function.
“In the short term, cortisol (a hormone produced by stress) helps to fight infection, but when its levels are continuously high, it can have a negative effect, suppressing and weakening the immune response towards potential infections” she warns.
Sleep, she says, is a foundation of good immunity too. “Your chance of catching an infection is five-anda-half times greater if you manage less than six hours sleep per night,” says Dr Macciochi. “Protect your sleep by ensuring a calm wind down each evening, and work on establishing consistent wake and sleep times to give yourself the best chance of a good night’s rest.”
Every day, we each inhale more than 100 million different bacteri. To stop the infectious invaders, we have about 30 million unique antibodies... Euan MacLennan, medical herbalist and herbal director at Pukka Herbs (pukkaherbs.com)
Many of us like nothing better than a small, cheeky tipple after a stressful day at work – and we might have felt a bit smug about it, since studies have indicated low levels of alcohol could even be beneficial to our health.
But now new research from Anglia Ruskin University has cast doubt on this hope. Researchers, who analysed data from 446,439 participants in the UK Biobank study over an average of seven years, found low-level consumption of beer, cider and spirits was associated with an increased risk of cardiovascular events, coronary heart disease, cerebrovascular disease such as stroke, cancer, and overall mortality.
And while the study, published in the journal Clinical Nutrition, did find a decreased risk of coronary heart disease through drinking wine, study author Dr Rudolph Schutte believes this is thanks to the antioxidant polyphenols found in the grapes, and not through the alcohol – so the same benefit could be gained by drinking non-alcoholic wine.
“Our findings show that even low levels of alcohol consumption can be damaging to our health,” stresses Dr Schutte.
Dr Niall Campbell, a consultant psychiatrist and addiction expert at the Priory Group, says: “We’re living in stressful times and sadly more people are turning to drinking as a way to relax. However, alcohol does not, in reality, relieve stress, and can often bring more problems than it solves.”
And Stephen Buckley, head of information at the mental health charity Mind adds: “Stepping away from something stressful for a few minutes or taking time away from your normal routines and thoughts can give you enough space and distance to feel calmer.”
So what are the healthiest ways to unwind after a stressful period, without a glass of booze?
TRY ACTIVE RELAXATION
A bit of physical activity can help you unwind. We’re not saying you need to do a two-hour high-intensity workout, but just going for a leisurely walk, or doing a spot of yoga or Pilates can get those feel-good endorphins flowing and relieve stress.
Dr Campbell says: “I try to encourage my patients to get onto an exercise programme, like Couch to 5k. Something with achievable goals is an excellent way to relax, feel better and get healthier.”
AND BREATHE…
Don’t dismiss breathing exercises – Mind says deep breathing can help you feel a lot calmer. Just try to relax your body and breathe in through your nose and out through your mouth, slowly counting as you breathe in and out.
CRAFTY RELAXATION
You might think you’re rubbish at art or crafts, but why not give it a go – getting creative can be very calming, promises Mind. Why not try painting, drawing, crafting, playing a musical instrument, or sewing?
GET OUTSIDE
If you’ve been getting stressed at your desk, there’s nothing better than getting outside after you’ve finished work, and enjoying green space.
If you live near countryside, unwind by going for a short walk through local woods and fields, or just the local park.
“Think about doing things like gardening or DIY, where you can gain a sense of satisfaction from a job well done,” says Dr Campbell. “That’s a much better way to relieve stress than drinking.”
LISTEN TO MUSIC
Mind points out that listening to music – any kind, from classical to your favourite rap song – can help you relax, and distract you from worrying thoughts. So just sit down and stream a few of your good tunes!
TURN OFF THE TECH
Being connected 24/7 can really ramp up our stress levels, so switch off your phone and laptop and just go incommunicado.