IMMUNITY
THE SCIENCE While you long for the days when interest in immunity extended to swerving the biannual office cold, you don’t need us to tell you that times have changed. Nor that immunity can be compromised by a range of factors, from age to obesity. But it can also be strengthened in ways that extend beyond a glass of
OJ. The impact of exercise on your immune health is dose-dependent. There’s a theory that tough exercise (Crossfit, marathon training) temporarily suppresses the immune system, leading to a window of heightened infection risk in the hours afterwards. However, research suggests this only applies to pro athletes with six-hours-aday schedules. A University of Bath review published last March concluded that a bout of moderate-effort exercise can help the immune system sweep up pathogens. Though, if your training schedule is more professional than recreational, further studies show that increasing your intake of carbs and polyphenol-rich berries and vegetables can offset damage.
On top of that, Satya Dandekar, a professor of microbiology, recommends a
Mediterranean-style diet, rich in healthy fats, such as those in oily fish, seeds and nuts – and food has more impact than you might think. ‘The quality of your diet influences the make-up of the bacteria in your gut,’ she explains.
‘And the gastrointestinal tract is where you harbour almost 80% of your immune system.’ Eating a broad range of plant foods – not just the usual steamed green suspects – will boost your microbiome diversity, while prebiotic foods, such as garlic, onions, leeks, asparagus, oats and bananas, promote the growth of healthy bacteria. You’ll still need to mask up when you buy them, though.
THE WINNER A healthy diet is your best defence.