Prime your IMMUNE SYSTEM
We tend to pick up viruses more often in winter, thanks to the colder, drier air, plus more indoor mixing, says Dr Jenna Macciochi, immunologist and author of Your Blueprint For Strong Immunity (drjennamacciochi.com). But, she says, preventive healthcare can make a big difference to how you experience illness and recovery.
‘Genes inside our immune cells are under seasonal control, responding to factors such as air temperature and hours of daylight,’ explains Dr Macciochi. ‘Our diseasefighting abilities are not as strong during winter, not only because we’re getting less vitamin D from sunlight (vitamin D is a key regulator of immune function and an important component of our defence against viruses) but also because sunlight allows our immune cells to move around more easily and do their job more effectively.’
To compensate, we need to prime our immune system by focusing on all areas of a healthy lifestyle. This also reduces our chances of having chronic low-grade inflammation, which can cause symptoms such as tiredness, aches and pains, and brain fog. Dr Macciochi advises on the action to take now…
REVIEW YOUR DIET What is your overall, habitual diet? You might eat well one day but then have two or three where you replace healthy meals with processed, nutrient-poor foods. This can create nutritional deficiencies that affect the immune system – because all the key vitamins, minerals, fibre, healthy fats and proteins are building blocks for immune cells and antibodies. Try following a Mediterranean diet high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil, and low in meat and dairy foods. By keeping ultra-processed foods to a minimum, we are greasing the wheels of the immune system to function optimally.
TURN THE SHOWER TO COLD
It might seem counterintuitive when temperatures are dropping, but cold water has direct effects on the immune system at a cellular level. It can increase immune cell numbers and challenges the body, causing cells to release heat shock proteins that are protective and stop DNA damage. Cold water exposure also increases the neurotransmitter norepinephrine, which can lessen pain and inflammation. At the end of your shower, turn it to cold for as long as you can bear*.
MAINTAIN YOUR STEP COUNT
With shorter daylight hours, activity levels can drop, but sedentary behaviour contributes to inflammation. Get into a routine now of taking movement breaks outside, whatever the weather.
FEED YOUR GUT What happens in the gut can impact function across the body, including the lungs, which doesn’t bode well for the season of respiratory illnesses. Plus, 70% of the immune system is in the gut, and the health of the immune system is largely governed by gut microbes. Shifting to a plant-rich diet will help feed and fertilise your gut bacteria. It also helps to take more time over your meals so that you can chew your food properly. Saliva contains digestive enzymes, so chewing properly aids digestion and reduces bloating.