Small habits: strong immune system

Expert tips for supporting your immune system and keeping colds and flu at bay

A strong immune system is shaped by what we do most days, not what we do occasionally. This is why building up healthy habits is crucial for optimum wellbeing, particularly through the cold and flu season.

“A resilient immune system is not built by one superfood,” says registered nutritionist and best-selling author Alison Bladh (www.alisonbladh.com). “It comes from small daily habits like a colourful, plant-rich plate, good quality sleep, regular movement and simple stress recovery.” Here are some more expert tips to support your wellbeing this winter.

A daily dose of vitamin C
“Vitamin C-rich fruits are a simple way to support everyday immune health,” says Ann Garry, CEO and Director of Nutrition Training at Health Coaches Academy (www.healthcoachesacademy.com). “Because vitamin C is water-soluble and not stored in large amounts, think ‘little and often’. Include it daily. It concentrates in white blood cells to support normal immune function, and it helps build collagen to keep your skin healthy. One medium orange (about 130g) provides roughly 70 to 77mg of vitamin C. For colds, the evidence shows that taking vitamin C regularly doesn’t stop most people catching one, but it can modestly shorten how long symptoms last (about 8% in adults and around 14% in children). Starting vitamin C after you start to develop symptoms hasn’t shown the same benefit.”

Protein: the building blocks of defence
“Protein is your body’s building material,” says Alison Bladh. “Immune cells and antibodies are made from amino acids and steady protein helps you to maintain muscle, which acts like an immune reserve. It also helps you stay satisfied and supports steady energy. Use the palm rule. Aim for a palm-sized serving at each meal. For most adults this provides about 20 to 30g of protein. Good animal sources of protein include eggs, Greek yoghurt, cottage cheese, cheese, chicken, turkey, lean beef, lamb, shellfish and white fish. Good plant-based sources include tofu, tempeh, edamame, beans, lentils, chickpeas, quinoa, buckwheat, nuts and seeds.”

Green vegetables that protect and repair
“Dark leafy greens are excellent sources of vitamins A, C and E, alongside fibre, folate and magnesium,” says Ann Garry. “These nutrients help to protect immune cells from oxidative stress and support healthy barrier tissues like skin and the gut lining. They’re an easy way to get antioxidant and phytonutrient variety on the plate. Folate (vitamin B9) is especially important for DNA synthesis and the normal production of new cells, including immune cells. Spinach and broccoli provide folate and non-haem iron; pairing them with vitamin-C-rich foods (e.g., lemon, peppers) can improve iron absorption. Broccoli and kale also supply glucoraphanin, which your body converts to sulforaphane, a compound that activates the body’s own antioxidant and detoxifying enzyme systems. Aim for one to two handfuls of greens daily. Mix cooked and raw. Lightly steam them to retain the vitamin C and add a little healthy fat like olive oil or nuts to aid carotenoid absorption. Chop or crush broccoli or add a pinch of mustard seed after cooking to boost sulforaphane formation. If you’re on warfarin, keep vitamin-K-rich greens consistent and follow your clinical team’s advice.”

Fermented foods to feed the gut
“Fermented foods containing probiotic bacteria and fungi can enhance the immune system,” says Abbas Kanani, the superintendent pharmacist with Chemist Click (www.chemistclick.co.uk). “Kefir, plain yogurt, fermented vegetables and certain aged cheeses are all good sources for optimum gut health. Various studies have shown that fermented foods increase microbiome diversity and decrease inflammatory proteins. They help your body by delivering a dose of healthful probiotics, crucial for good digestion. There are 70 to 80% of immune cells present in the gut; therefore keeping it balanced and healthy supports good immune health.”

Traditional botanicals for seasonal support
“Elderberry is excellent for soothing sore throats and treating viral infections including coughs, colds and flu,” says Corin Sadler, nutritionist at Viridian Nutrition (viridian-nutrition.com). “It reduces coughing, nasal congestion and mucous in flu infection and shortens duration of the common cold by up to two days. Its antiviral effects stem from its naturally occurring actives, oligo-proanthocyanidins or OPCs which prevent viruses entering cells. Choosing a glycerine-based liquid formulation, or a spray format can be an effective way to soothe the throat. Glycerine has demulcent properties meaning it soothes and protects inflamed or irritated tissue.”

Herbal defences for the winter
“There is ongoing research into the importance of a healthy immune system and the way it works to support the treatment of acute and chronic diseases that will affect many people,” says Dr Chris Etheridge, medical herbalist and Chair of the British Herbal Medicine Association (www.bhma.info). “Echinacea is a good natural immune defence and useful to take in the autumn and winter months. Echinacea has clinically proven activity for the prevention and treatment of upper respiratory infections by boosting immune function, with a large amount of positive research data having been published in recent years. Good quality brands are essential to ensure that sufficient levels of the active compounds such as the alkylamides are present. Wherever possible, look for the THR logo displayed on pack when buying herbal remedies over the counter and online to be assured that it is safe and of high quality, having been approved for sale by the UK’s Medicines and Healthcare products Regulatory Agency.”

Vitamin D: the sunshine nutrient
“Vitamin D is essential for immune health,” says Corin Sadler. “It plays a role in regulating the immune system but also the body’s susceptibility to infection. It is involved in activating immune cells including T cells and macrophages which help fight infection. During winter months when the body cannot make it for itself due to reduced sunlight, supplementing is essential to support the body’s resilience to infection.”

Zinc: from first response to recovery
“Zinc is involved in almost every stage of immune defence, from the first response to making new antibodies,” says Alison Bladh. “Plant sources include pumpkin seeds, sesame seeds, cashews, chickpeas, lentils and wholegrains. Animal sources include oysters and other shellfish, beef, lamb, pork, eggs and dairy.” Something you might want to consider trying is zinc lozenges. Alison explains: “These deliver zinc to the throat where many cold viruses settle first, which may help to curb viral activity if started at the first signs. Results are mixed. Use for short treatment only, not long-term.”

Garlic: a kitchen staple
“Some studies suggest regular garlic intake may reduce the frequency of colds due to allicin, the compound released when garlic is chopped or crushed,” says Ann Garry. “Garlic is also thought to have natural antibacterial as well as antiviral properties. It also contains sulphur compounds that support immune cell activity.”

Ginger and honey: for soothing support
“Ginger contains gingerol, a bioactive compound with powerful anti-inflammatory and antioxidant effects,” says Ann Garry. “This can help to ease sore throats and reduce inflammation during infection. Honey on the other hand has natural antimicrobial properties and is often used to soothe coughs and sore throats. The best versions of honey are raw or manuka. Mix the two together and combine as a tea to help with hydration and gentle symptom relief when you’re feeling under the weather.”

Read articles from our latest issue here...