Improve your gut health, sleep quality and lower stress for a better immune system
The clocks have gone back and the days are shortening. Before we know it, the festive season will be upon us. This is an ideal time to think about supporting our immunity, especially with all the viruses around this autumn.
Unless you were lucky enough to spend the summer somewhere hot and sunny, the lack of sunshine here in the UK will mean most of us need to top up our Vitamin D levels. Vitamin D is made primarily by exposing skin to the UV in sunlight. This vitamin, which is actually a hormone, plays a vital role in regulating our immune system. There continues to be debate around what the optimum level is, but it is a good idea to get your level tested and adjust your supplement dose accordingly.
Another vitamin which directly supports the immune system is Vitamin C. Being water-soluble, the body cannot store it, so it is important to eat these vitamin C-rich foods regularly: fruits: kiwi, currants, citrus, berries, papaya, pineapple; vegetables: peppers, leafy greens (kale, spinach, parsley, rocket, watercress). The amount of Vitamin C in them decreases the longer they are stored and when they are heated.
Beta glucans are polysaccharides, found in oats, barley and other whole grains, seaweed and certain types of mushroom, such as reishi, maitake and shiitake. They stimulate and modulate immunity, as well as reduce inflammation, cholesterol and improve insulin resistance.
The most important mineral for supporting the immune system is zinc. Zinc is highest in protein-rich foods, especially meat, poultry and oysters. Good levels are also found in pumpkin and sunflower seeds, legumes and whole grains. Levels are affected by soil quality so buy organic if you can.
Echinacea and elderberry are well studied for their immune-supporting properties. Enjoy in teas, tinctures or cordials.
About 70% of your immune system is located in your gut. Keep your gut healthy with a balanced microbiome, low inflammation and an intact mucosal lining. Probiotic foods containing 'good' bacteria will support your microbiome. These include plain live yoghurt and fermented foods such as kefir, sauerkraut, tempeh, kimchi and kombucha. These 'good' bacteria then need to be fed with prebiotics which are found in fibre and are especially rich in onions, garlic, leeks, asparagus, bananas, oats, almonds, flaxseeds and legumes (beans, chick peas and lentils). If you are interested in finding out how healthy your gut is, a stool test will provide a personalised report and highlight your unique gut imbalances. A nutritional therapist can arrange and interpret one for you.
When gut imbalances are allowed to persist over time, they may contribute to allergies, intolerances, inflammation and autoimmune disease. While the immune system is being kept busy by these, it has fewer resources left to fight against other things like flu, colds and Covid. Seek help from a nutritional therapist if you suspect you have an intolerance - you don’t have to just live with it.
Minimise sugar and alcohol. It is tempting to reach for the things which provide immediate comfort, but both sugar and alcohol significantly suppress your immunity.
We all know stress isn’t good for us, and it certainly impairs our immunity. But it has become such an integral part of every day life, most people have just learned to live with it. It doesn’t need to be so, and combining a greater conscious awareness with stress management techniques will greatly enhance your ability to prevent and recover from illness. We each have different ways to relax, so find the techniques that are right for you. Spending time in nature works for most people so get outside and go for a walk. Creative pursuits can be another release: listen to music or spend time doing your favourite hobbies. At the end of a stressful day, relax in a bath with magnesium salts.
Sleep is the time when our bodies 'rest and repair' and is essential for keeping our immune system healthy and strong. Research has shown that those who get less than 7 hours of sleep per night were up to 3 times more likely to develop the common cold (after exposure to the virus) than those who got at least 8 hours a night.
Please get in touch if you would like some personalised advice or if you are interested in finding out more through testing. You can request a FREE 15 minute telephone call to ask any questions you may have and find out more about how nutritional therapy could benefit you.
Olivia Smart, MA Cantab Dip CNM mANP mGNC
Registered Naturopath and Nutritional Therapist
www.natrolive.com @natrolive