Boost your immune system
Nothing can completely keep sickness at bay, but lifestyle tweaks can help to build your defences
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.
Here are some expertrecommended autumn boosters…
GET A SWEAT ON
“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.”
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 so make sure to schedule regular rest days.
THINK MEDITERRANEAN
Packing your daily diet full of immune-supportive 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 antiinflammatory 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 day-today nutrition needs, while also reducing chronic inflammation and guarding against age-related disease.
GO WITH YOUR GUT
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: “Probiotics have been clinically shown to reduce incidence, duration and severity of common infections.”
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 MacLennan, medical herbalist and herbal director at Pukka Herbs (pukkaherbs.com). warns that “fast, processed foods do not support our immune system at all.
SLEEP AND DE-STRESS
As we approach the winter months, we can become deluged with opportunities for socialising and overworking. While 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. Sleep, she says, is a foundation of good immunity too: “Your chance of catching an infection is five-and-a-half times greater if you manage less than six hours sleep per night.”