Avoid the winter ills and chills
Boost your immunity & avoid the ills and chills this winter
Our immune system is made up of cells, tissues and organs that work together to fend off anything foreign that may harm our body. A strong immune system therefore means you’re less susceptible to catching the bugs that go around during winter. Here are five ways to boost your immunity:
1. Eat well
Eat a wide variety of whole minimally processed foods.
Below are some nutrients that provide extra support for immune function and the foods they are found in to include in your meals each day:
- vitamin A: eggs, cheese, kumara, pumpkin, carrots, spinach, broccoli, rock melon, dried apricots
- B vitamins: wholegrains, leafy green veges, meat, eggs, dairy products
- vitamin C: citrus fruits, kiwifruit, pineapple, leafy green veges, capsicum
- vitamin D: eggs, salmon, fortified dairy products and as little as 10 minutes of skin exposed to the sun each day
- zinc: shellfish, red meat, chickpeas, eggs, dairy products, cashew nuts
2. Take care of your gut
Around 70% of your immune system is located in the gut, so if your gut health is compromised it can negatively affect your immune function.
- eat a high fibre diet rich in fruit, veges and wholegrains
- probiotics: these feed the good bacteria already in your gut, and are found in some fermented products such as yoghurt, kombucha and sauerkraut (see my “Guts” post for more)
3. Sleep well and stress less
A lack of sleep and too much stress can impair your immune system because your body carries out cellular repair processes when you sleep and excess cortisol (stress hormone) negatively impacts immune function.
- for better sleep: avoid coffee after lunch and technology right before bed (instead pick up a book, take a warm shower or have a cup of herbal tea). Aim for 7-8 hours sleep each night and a regular waking time.
- to reduce stress: practise meditation, yoga, reading or journaling. Schedule in hobbies and time for rest to support a good work/life balance.
4. Activity
Do something every day that gets your heart pumping and your muscles moving. Exercise promotes good circulation allowing the immune system to operate more effectively.
5. Stay hydrated
Water helps deliver nutrients around the body, aids digestion, and keeps the nose and throat moist (mucous is one of the immune system defence barriers).