Helping our Immune System

Especially at this time of year, it is important for us to support our immune systems as much as possible. The latest “90 day cold” shows us just how much is required of our immune system.

There is no one magic secret to this; if we look after our bodies, they will look after us and that includes having a strong immune system.

Here are just a few important elements:

  • Exercise

    Regular exercise helps reduce chronic inflammation and stimulate the production of protective antibodies and immune cells, produced from the bone marrow in our long bones.

    One study showed that, after just 8 weeks of partaking in moderate exercise, the number of sick days reduced by 23% compared to those who didn’t.

    It’s best to make exercise part of a daily routine. It can be simple things like choosing to take the stairs (or even go up and down stairs at home more than once), park further away from your destination or go out for a brisk walk at lunchtime.

  • Reduce stress (or reduce the effects of stress).

    Stress cannot always be eliminated completely but at least try to take a break for short periods of time in between all the busy-ness of life, even for just 10 minutes.

    Gentle, mindful walking can reduce our cortisol levels and lessen the toil stress is placing on our body.

    Focusing on our breathing has an immediate effect on calming the nervous system; there are so many many ways to do this, whether it is the detailed pranayama of yoga or simply slowing our breath down for a few minutes. Try breathing in and out of your nostrils, breathing out for a count of 7 and breathing in for a count of 5; this encourages good diaphragmatic movement, balances the nervous system and stimulates lymphatic drainage.

  • Sleep

    It goes without saying that we feel better when we have had a good night’s sleep - when asleep our parasympathetic nervous is dominant and this allows for good healing and repair work to be done. Without enough sleep, the body makes fewer cytokines which target inflammation and infection, the proteins necessary to stimulate an immune response.

    A nap of even just 20-30 minutes has been shown to reduce stress and offset this negative impact of sleep deprivation on the immune system.

    Some people have found the “Calm” app downloaded on their phones very helpful; it has many different guided breathing exercises of various lengths, alongside music and bedtime stories. This has helped with both stress relief and sleep.

  • Vitamin D

    For a large part of the year, most people should be able to make all the vitamin D they need from sunlight. The body creates vitamin D from being outdoors with the sunlight directly on the skin.

    However, from October through to March we do not make enough vitamin D from sunlight. It is therefore well worth taking vitamin D supplements during this time.

  • Eat Well

    Vitamin C, selenium and zinc are the building blocks of a strong immune system.

    You can keep levels of these up very well just from keeping an eye on your diet:

    • Foods rich in vitamin C include include oranges, berries, kiwi fruits and sweet potato. 

    • Selenium rich foods include brazil nuts. turkey, fish, brown rice, lentils and eggs.

    • Zinc can be found in meat, shellfish, lentils, seeds, nuts, whole grains and eggs.

  • Superfoods

    The combination of these superfoods helps our body with circulation, eliminating waste and toxins and with cell renewal of the body:

    Artichokes

    Artichokes are actually not a vegetable but a thistle!

    • High in certain fibres which help balance the friendly bacteria in our gut.

    • High in vitamin C, K, magnesium, iron and calcium.

    • One of the richest foods for antioxidants.

    • Helps liver health by reducing toxins.

      Artichokes can be prepared in multiple different ways making it easy to add to your diet. They can be boiled, roasted, sautéed, steamed, pickled, or stuffed and seasoned with an array of spices.

    Kelp

    Kelp or seaweed is known as a super-food for its significant mineral content.

    • Best natural source of iodine which is important in thyroid function.

    • Sometimes linked to weight management as certain fibres within it can be helpful as a fat blocker.

    • Contains B vitamins which provide the body with energy.

    • Natural diuretic which helps flush the body free of toxins

    Seaweed can be added to your salads, healthy smoothies, or soup recipes and don't forget homemade sushi and other seafood recipes.

    Salmon

    Salmon is one of the most nutritious items on our superfood list.

    • Salmon is bursting in nutrients like potassium, iron, selenium and B vitamins.

    • Most importantly, it is packed with omega-3 fatty acids. Omega-3 has many powerful benefits for the brain and the body.

    • Omega-3 fatty acids are essential for our health as they help lower the chance of cardiovascular diseases, promote and improve brain function, improve eye health, effectively help to treat and prevent depression, control weight and reduce inflammation.

      Salmon is often considered as “brain food” due to its rich long-chain omega-3 content. It is incredibly healthy, versatile and readily available.

    Beetroot

    Beetroot is a sweet vegetable that is often left out of the grocery list due to the difficulty that comes with preparing it while avoiding getting stained, however it is worth all the trouble.

    • Contains vitamin B9 (folate), vitamin C and a healthy dose of iron. Folate is important in bone marrow for normal tissue growth and cell function and it helps prevent neural tube defects, especially important in pregnancy health.

    • High in potassium and nitrates, which are great for lowering blood pressure and improving circulation.

    • Beetroot helps boost endurance and is low in calories and high in fibre making it great to maintain a healthy weight.

      Delicious raw, cooked, or pickled. Their leaves (the beet greens) can also be eaten and another popular option is beetroot juice.


    Asparagus

    Asparagus is a super-food with great nutritional power.

    • Contains antioxidants which are compounds that protect the cells from oxidative stress and free radicals.

    • Also contains various other compounds which are anti-inflammatory and help lower blood pressure and lower the risk of heart disease.

    • The folate content in asparagus supports a healthy pregnancy and the vitamin A content is key for good vision.

      Cooking asparagus for too long can cause it to lose some nutrients, so it is best prepared by being cut into three segments and cooked separately as their cooking times vary.

    Chickpeas

    Chickpeas come into season late spring, but they are available year-round and pair well with other ingredients.

    • Chickpeas are a wonderful source of plant-based protein. Protein is an important building block for the bones, muscles, skin and blood. Protein also contains the necessary amino acids that is required to build or repair tissue, break down food, and perform body functions.

    • Filled with iron, choline, copper, calcium and vitamins.

    • The protein and fibre content together in chickpeas help prevent your blood sugar levels from rising too quickly and it makes them a filling food that may help lower appetite, manage diabetes and promote weight control.

    • In addition, chickpeas serve a good dose of iron that is vital to transport oxygen in red blood cells.

      Prepare them with salads, roasted snacks, as a sandwich filling, soups, dips and sauces.

    So, it is good to know that, with just a little focus, we can help our bodies do what they do best given half a chance, namely look after themselves.

Sara Hutson