7 secrets of SUPER IMMUNITY
Boost your defences now to protect yourself against illness all winter long
Expecting sniffles and coughs in the coming months? Only half of Brits say they feel healthy, and it’s a common belief that we get sick when the seasons change. But while colder weather and mingling indoors can make us vulnerable to viruses and bugs, being ill isn’t inevitable. How well you fight off the nasties will come down to the strength of your immune system.
‘This mighty system protects our health by resisting uninvited infections, plus maintaining order and balance in our bodies,’ explains immunologist Dr Jenna Macciochi, author of Immunity: The Science of Staying Well (£14.99, Harpercollins).
And although we depend on vaccines to defend against the deadliest viruses, or reach for antibiotics to clear up a bacterial infection, Dr Macciochi believes ‘there are no medications that can protect us in our infectious world quite like our immunity.’
Are you keen to swerve sickness? Follow these simple steps to supercharge your immune system.
1 Balance your gut
The billions of bacteria that make up our gut microbiome account for 70% of our immune system, so it’s no surprise gut health impacts our susceptibility to illness. ‘Support good gut bacteria by consuming kefir and probiotic yogurt or take a friendly bacteria supplement,’ says nutritionist Adrienne Benjamin.
TRY Proven Probiotics Adult Acidophilus and Bifidus,
£17.95 for 14 capsules, provenprobiotics.co
2 Keep moving in winter
Bad weather may be an excuse to sit on the sofa, but walking for at least 30 minutes a day could cut your chances of getting a cold by half. Physical activity blasts stress and improves circulation, plus it mobilises the white blood cells and antibodies that detect and attack viruses. Can’t get outdoors? Visit facebook.com/womanandhome for a free, indoor workout with our fitness trainer, Annie Deadman.
3 Eat antioxidantrich foods
You’ll feel at your best when eating healthily. Aim to increase your intake of infection-fighting foods. Oily fish, green leafy vegetables, berries, dark chocolate, green tea, apples, tomatoes, broccoli and kidney beans are high in immunity-building antioxidants. ‘These compounds help neutralise inflammatory responses in the body and protect cells from damage caused by free radicals,’ says Philip Calder, professor of nutritional immunology at Southampton University.
4 Stress less
Got a lot going on? We produce stress hormones cortisol and adrenaline when under pressure, and if levels remain high, it radically affects our health. In fact, a study by the University of Southern California revealed that while our immune systems decline with age, the process is accelerated by overexposure to traumatic events or ongoing stress. Meditation, breathing exercises or a relaxing hobby such as knitting are all practical ways to help de-frazzle.
5 Prioritise rest
Establish a solid bedtime routine as the clocks go back. ‘Immunity alters sleep, and sleep can impact our bodies’ defence systems,’ explains Dr Macciochi. ‘While more sleep won’t necessarily make you invincible, a lack of sleep almost immediately tips your immune system into imbalance.’ Aim for seven to nine hours each night.
6 Have good hygiene
It was common practice at the height of the COVID pandemic, so we shouldn’t forget these healthy habits that prevent the spread of germs.
✢ Cover your mouth and nose with a tissue when coughing and sneezing ✢ Bin used tissues
✢ Don’t touch your face with dirty hands ✢ Wash your hands often, soaping the backs, webs of fingers and under nails. Try Ineos Protective handwash with sea minerals, £1, ocado.com
7 Think yourself well
You can’t manifest tip-top health, but an optimistic attitude can make a difference. A study by the University of Queensland found that older people who focused on positive information were more likely to have stronger immune systems. To improve your outlook on life, limit your intake of bad news and jot down three things a day that you’re grateful for.