As we head into shorter, colder, damper days, and the colds, coughs and flus start to do the rounds, it’s time to think about what we can do to help boost our immune systems. But what exactly is our immune system? It’s the system of the body responsible for protecting us from environmental and external threats, and relies on a system of cells, organs and tissues, many of which are part of other systems too.
For example, our first line of defence is actually our skin, which acts as a barrier, keeping foreign invaders out. We have membranes in our nose and mouth, and tonsils in our throats which are also a first line of defence against unwanted bugs! And our stomach contains acid which will kill some bacteria. Whilst the skin, respiratory system and gut do a great job of protecting us, they unfortunately can’t stop everything getting through, so then our white blood cells kick into action, tracking down the invaders and trying to destroy them. In addition, they also remember them so that if you are infected again with the same pathogen, you have an army ready to pounce and destroy! Pretty clever huh?
However, our immune system can be weakened and compromised. A weak Immune System is an open invitation to sickness and disease. A strong Immune system can stop sickness and disease in its tracks
So how can we boost our immune system, to help it stay at the top of its game?
There are 5 key immune system boosters:
• Energy – we can boost our immune system by increasing our energy
• Exercise – we can boost our immune system by getting the right type and amount of exercise. I highlight these points because I see so many people doing too much of the wrong exercise, which actually weakens their immune system!
• Stress – or minimising it as much as possible (and this is physical stress as well as mental, so re-read my point above on exercise…)
• Anti-oxidants – ensuring we have enough anti-oxidants in our body to fight the free radicals we’re exposed to
• Alkalinity – ensuring an acid/alkaline balance which is critical to our health
• Nutrition – ensuring the right nutrition and the correct amount, for our bodies
Today I’m going to focus on foods, nutrients and antioxidants for their immune boosting properties, and how we can incorporate them into our diet.
ANTIOXIDANTS
A number of anti-oxidant nutrients play a really important role in immunity
Most invaders produce oxidising chemicals known as free radicals to fight off the troops of your immune system. Antioxidant nutrients such as vitamins A, C and E, zinc and selenium disarm these free radicals, weakening the invader.
Vitamin A – Helps maintain integrity of digestive tract, lungs & cell membranes, meaning it helps prevent foreign agents entering
Vitamin E – Improves white cell function and increases production
Zinc – Is critical for immune cell production and functioning of B and T cells
Selenium – Inhibits viral replication – i.e. stops them multiplying
Best sources of these antioxidants?
Vitamin A – Carrots, dark leafy greens, sweet potato, liver, bell peppers
Vitamin E – foods that contain fat. E.g. avocado, seeds, nuts
Zinc – Seafood, beef/lamb, spinach, pumpkin seeds, nuts
Selenium – Brazil nuts, seafood, fish and seaweed
VITAMIN C
Vitamin C is known as the master immune boosting nutrient and more than a dozen roles have been identified for it in this capacity
• It helps immune cells to mature and increases production
• It improves the performance of antibodies and macrophage cells
• It is itself an anti-viral and anti-bacterial agent
• It can destroy toxins produced by bacteria
• In addition, it is a natural anti-histamine, calming down inflammation (e.g. hayfever)
• It stimulates another part of the immune-defence system to produce interferons (signalling proteins) that boost immunity by coating cell surfaces to prevent viruses entering them
• However, the dosage of vitamin C is crucial. Only studies that used over 1 gram daily were effective, whilst the RDA is 60 mg / day. There is some controversy surrounding large doses of Vitamin C. Personally I take 1000mg a day and more when I’m coming down with something.
Best sources of Vitamin C?
Citrus, tart fruits (berries), green leafy veg e.g. spinach/kale, red peppers, sprouts, broccoli, pineapple, papaya and mango.
PROBIOTICS
Probiotics are known as nature’s antibiotics or beneficial bacteria. You no doubt have heard of their benefits to your gut, but you might not be aware of their importance in aiding the immune system.
• They consume the nutrients that would otherwise feed the bad guys
• They block receptor sites that harmful bacteria have to latch onto to cause an infection.
• They also produce substances such as lactic acid and hydrogen peroxide which stop harmful bacteria from growing.
• They are important in the treatment of cancer, allergies, and infections caused by viruses, parasites and yeasts.
• They have lots of other benefits – such as improved digestive system, increased energy production (Vitamin B12), and helping weight loss
Best sources of probiotics?
Bio Live yoghurt, kefir (fermented milk drink), sauerkraut (fermented cabbage), miso soup, pickles, Tempeh (soy product from Indonesia), raw cheese (unpasteurised).
There are also prebiotics to consider, which are the foods that feed our good bacteria and include things like raw onions, garlic, leeks, artichokes, asparagus, and bananas.
OTHER IMMUNE BOOSTING FOODS
There are many foods that can help to boost our immune systems. Turmeric, cayenne pepper, lemon oil and juice, fresh or ground ginger, garlic and cinnamon are all extremely helpful in supporting the immune system to do its vital job of protecting us.
I try to use most of these things in my daily routine, which looks something like this:
• A glass of water with a drop of lemon essential oil, or squeezed lemon, first thing in the morning before anything else – wonderful for cleansing the digestive system, boosting the immune system and supporting the liver
• A mug of turmeric latte mid-morning or before bed, with turmeric, ground ginger and cinnamon in.
• I always try to cook with garlic each day, whether it’s a curry, a stir fry or a soup.
There are so many things you can do to help to support your natural defence system; you don’t need to do everything I’ve suggested, but just incorporating a few of the suggestions above will help to boost your immune system and hopefully fight off the colds and flus this winter.