Supporting your immune system this February

January has been and gone, the dark nights are starting to reduce but the bugs are still doing the rounds, here are my tips for boosting your immunity

January has been and gone, the dark nights are starting to reduce but the bugs are still doing the rounds and you wonder if you can cope with another cough, cold or snotty nose!

I get it, winter bugs can be a challenge to deal with but did you know that there are ways to help manage and even improve your immunity this winter?

Here are my top tips on how to boost your immunity through the winter, though sadly I can’t guarantee there won’t be any more snotty noses!

Let’s start with food!

Did you know a diet full of variety and diversity, full of things like whole grains, meat, fish, pulses, vegetables, fruit, nuts and seeds, can support all the vitamins and minerals the body needs to keep the immune system functioning. The main ones needed are vitamin A, B6, B12, C and D, cooper, folate, iron, selenium and zinc. You may be feeling a tad unsure of where to start after that list, but here are some ways to increase diversity into your diet.

Breakfast is a great opportunity to ensure that you are getting a meal full of the good stuff that will support your immune system. Sugary cereals can have their place at times, but the best breakfasts are homemade ones filled with healthy protein and fats. This could be porridge with berries and nut butter, scrambled eggs with sourdough toast and cooked tomatoes, or overnight oats and berry smoothies can also be a good substitute for those on the go.

Afternoon snacks can be homemade energy balls, flapjacks or hummus and crunchy veg sticks, as a way to top up on those essential nutrients. Dinner is the place where the most variety can be found. Making food with lots of herbs, spices and veggies can help support the immune system. This could be a turkey chilli, which can be made in a slow cooker and ready for you when you get home or a Moroccan chickpea stew.

Whilst food is the first place to gain these essential nutrients the UK government recommends that we need 10 mcg of vitamin D a day from October to March.

2. Get a good night’s sleep

Getting a good night’s sleep is vital for us all. It allows us the opportunity to rest, and the body to undertake repair and maintenance. You might think that you can catch up on sleep at the weekend, however, it doesn't work that way! A chronic sleep deficit significantly increases cortisol (the stress hormone) and in one study, sleeping 6 hours or less for seven consecutive nights raised cortisol levels in adults between 50-80%.

It's important to consider the role of cortisol when looking at sleep. Melatonin (the sleep hormone) and cortisol work opposite each other. So when one is high, the other is low. This is where you might find it difficult to get up in the morning because the levels of melatonin are higher than is needed, or you struggle to get to sleep at night because cortisol is too high.

What can you do to support sleep?

Refrain from caffeine for a minimum of 6 hours before bedtime – A study looking at the impact of caffeine showed that it is a stimulant and can have sleep-disrupting effects 6 hours prior to bedtime.

Create a sleep routine that includes going to sleep at the same time each night, waking up the same time each morning and avoiding electronic devices for an hour prior to bed. Electronic devices emit blue light which impacts the production of melatonin, making it more difficult to sleep.

3. Get active and enjoy the mud!

Exercise that’s right for you and getting outdoors, may support stronger immune systems. Getting outdoors into sunlight can increase levels of vitamin D and also exposure to friendly bacteria that boost your immune system. Exercise can look different for everyone, it could be going out for a walk, undertaking some gardening, or enjoying a swim in the sea. Gardening, for example, may allow exposure to friendly soil bacteria (mycobacterium vaccae), which can stimulate the immune system causing the brain to release the happy hormone serotonin.

4. Manage stress

Too much stress can have a negative effect on the immune system and make you more prone to infection. A few ways to help manage stress are taking time to rest, undertake activities that bring you joy, get outdoors, meditate, have a cup of coffee with a friend or if you are prone to worrying, write down how you’re feeling in a journal, which can help take thoughts from your head and put them onto paper.

I hope these top tips above will help you to reduce those coughs and colds! Do be in touch with us if you have any further questions or need individualised support that supports you to feel energised.

Categories: : boost your immunity, health and wellbeing, immune system