Power up your immunity

Natural ways to support your immune system this autumn and winter

As the days grow shorter and cold and flu season sets in, now is a good time to give your immune system a helping hand. The foods you eat, the way you rest, and even how you breathe can make a measurable difference to how well your body fights off infection. Here, we speak to a range of nutrition and wellbeing experts who share some simple but effective ways to stay strong and healthy throughout the colder months.

Nourish your immunity with healthy foods
“The right foods boost your immune system’s ability to fight the flu effectively,” says Evgeniya Zhukovskaya, a nutritionist with the ARK Wellbeing app (www.arkspace.co) “Your diet should include foods rich in vitamin A, vitamin C, vitamin D, vitamin E, selenium and zinc. A lack of these nutrients can weaken your immunity and make you more prone to infections. Good nourishment doesn’t just give you energy – it helps your body’s complex defence system work better during illness.”

Eat the rainbow
“Colour is your immune system’s ally,” says registered nutritionist and best-selling author Alison Bladh (www.alisonbladh.com). “Reds, greens, oranges and purples signal polyphenols and antioxidants that protect cells and help to calm low-grade inflammation. A rainbow of colour from veggies and fruit also brings fibre to feed your gut microbes, a big part of immune signalling, plus vitamins like C, A and folate. Try filling half your plate with mixed veg at lunch and dinner. Keep frozen veg and berries on hand as they are just as nutritious as fresh ones and there is no waste. Snack smart with apples and almonds, carrot sticks with hummus, berries with yoghurt. Use herbs and spices (parsley, basil, turmeric) for extra nutrition.”

Try some vitamin C and elderberry
“Key ingredients like vitamin C and elderberry can help to support the immune system,” says Eleanor Faulkner, nutrition advisor at Viridian Nutrition (viridian-nutrition.com). “Vitamin C is naturally found in citrus fruits and berries. To get a beneficial dose of vitamin C, supplements can be taken. Vitamin C supplements have been shown, in research, to reduce the severity and length of a cold when taken as soon as the first symptoms of a cold present. Elderberry has been used traditionally for colds and illnesses in many cultures. It contains beneficial OPCs, an antioxidant found only in plants, which exhibit anti-bacterial and anti-viral action. Elderberry can often be found in a liquid syrup with glycerine and sometimes can be mixed with thyme in a spray to aid sore throats.”

Support cellular cleansing with intermittent fasting
“Your immune system thrives when your cells are ‘clean’,” says longevity expert Leslie Kenny (lesliesnewprime.com). “The process of autophagy helps to clear out damaged proteins and pathogens, making immune cells more efficient. Support it naturally by intermittent fasting (14–16 hours overnight) and consuming autophagy-activating nutrients such as spermidine-rich foods, for example, pumpkin seeds and shiitake mushrooms, both abundant in autumn and delicious roasted or added to soups.”

Limit processed foods and sugar
“Sugar weakens your immune system’s response,” says Evgeniya Zhukovskaya. “Research shows too much sugar triggers inflammation throughout your body. Your immune cells might absorb sugar instead of vitamin C because their molecules look similar.” Swap refined treats for whole, nutrient-dense snacks to support a stronger, steadier immune function.

Feed your gut with fermented foods
“Your gut and your immune system are in constant conversation,” says Alison Bladh. “Fermented foods like live yoghurt and kefir bring helpful bacteria to the table. Prebiotic fibres from foods such as onions, leeks, garlic, asparagus, oats and legumes feed those bacteria so they thrive. A well fed, diverse microbiome helps train immune cells and keeps the gut lining strong. Probiotic foods and supplements can offer modest benefits for common respiratory infections. They are a sensible seasonal add on during high exposure months. Specific strains of probiotics can reduce how often we pick up respiratory infections and how long they last. Choose products that name the strains on the label and take them consistently for a set period.”

Top up your vitamin D intake
“Vitamin D is essential for immune function,” says Eleanor Faulkner. “While we can get vitamin D from the sun during the summer, some factors can make it more difficult to absorb it, for example dark skin or certain medications. It can be found through supplementation in its active form of D3, also known as cholecalciferol. The NHS in the UK recommends taking 400iu daily to help increase serum vitamin D levels and stay out of a deficiency.”

Harness the power of sleep and sunlight
Sleep is essential for immune resilience, “especially as shorter days and longer nights can challenge our circadian rhythm in the colder months,” says Leslie Kenny. “Aim for seven to eight hours of quality sleep to optimise your immune cell repair cycles, and whenever the sun does shine, make the most of it with a brisk morning walk or lunchtime stroll to top up your natural vitamin D. At the end of the day, wind down with a comforting evening routine – think herbal tea, dimmed lights, no screens – to help your immune system reset overnight.”

Add natural anti-inflammatories
Ginger, garlic and turmeric are three kitchen heroes that do more than add flavour to your meals. “Ginger contains gingerol, which fights inflammation and acts as an antioxidant,” says Evgeniya Zhukovskaya. “Lab tests show fresh ginger tackles respiratory viruses and blocks harmful pathogens. Garlic boosts immune function and fights viruses. The curcumin in turmeric reduces inflammation and might make influenza A less severe.”

Focus on zinc
“Zinc is involved in almost every stage of immune defence, from the first response to making new antibodies,” says Alison Bladh. “Most people can meet their needs from food, which is the safest and most balanced approach. Animal sources include oysters and other shellfish, beef, lamb, pork, eggs and dairy. Plant sources include pumpkin seeds, sesame seeds, cashews, chickpeas, lentils and wholegrains. Pair plant sources with vitamin C-rich foods like peppers or citrus to support absorption. If you choose a supplement, keep it short-term and within safe limits, as high long-term intakes can upset copper balance.

Choose protein for strength and recovery
“Proteins are the foundations of immune cells,” says Evgeniya Zhukovskaya. “These break down into amino acids that build muscle and feed immune cells – your internal defence system against infection. Deficiencies in specific amino acids can harm T cell function, which you need to fight viruses like influenza. The best protein-rich foods to eat while sick include meat, eggs, yoghurt, lentils and tofu.”

Breathe your way to better immunity
“Chronic stress is one of the biggest suppressors of our immune system,” says Sam Adams (www.sam-adams.com) a breathwork facilitator and coach. “When we’re in chronic stress, we’re constantly in fight or flight mode, and our bodies prioritise survival over repair, digestion and immunity. Naturally, your cortisol levels are higher, and so is your adrenaline. But learning to breathe better micro-regulates, and doing conscious breathwork can really help you to flip the switch. It activates the body’s rest and repair response to the parasympathetic nervous system, which automatically lowers your cortisone levels and supports a better immune function. Even a few minutes of slow, rhythmical breathing each day can make a huge difference when done consistently. Just try inhaling through your nose for a four count and exhaling for a six count and repeating a few rounds.”

Rediscover chicken soup
“Chicken soup works,” says Evgeniya Zhukovskaya. “Science proves what grandma knew all along. Studies show people who ate soup got better 2.5 days faster than those who didn’t. The soup also lowered inflammation markers like IL-6 and TNF-.. Hot liquid helps clear mucus, keeps you hydrated, and soothes your sore throat. Homemade broths pack a punch with fluids, calories, protein, vitamins, and minerals that naturally clear congestion.”

Read articles from our latest issue here...