Winter wellness

The importance of caring for your immune system

As the temperature drops and winter sets in, the colder months bring more than just cosy nights snuggled up by the fire. They also usher in an increased risk of coughs, colds and flu. With less sunshine, cold weather and more time spent indoors with the central heating on, our immune systems can become compromised at this time of year. Here, we take a look at some natural ways to keep winter bugs at bay.

Look after your gut
“One of the best pieces of advice I can give is to take care of your gut health if you are looking to support your immune system,” says Lucia Stansbie, a registered nutritional therapist (foodpowernutrition.com) “A diet rich in fibre, colourful vegetables and adequate hydration will keep your microbiome in good health, which will have a positive effect on your immune system as 70 per cent of it resides in the gut.”

Eat more fermented foods
“These are excellent for supporting immunity as they are rich in probiotic bacteria and other bioactive compounds that enhance overall health,” says registered nutritional therapist Phoebe Liebling. “Probiotic bacteria will directly impact the gut in a positive way, but they also have the ability to stimulate the production of immune cells, which help to fight infection. Fermented foods can also be valuable in supporting the absorption of other nutrients from foods consumed with them, and more nutrient absorption means more robust and resilient health. They can also be incredibly valuable if we do fall ill as they help to break up mucus, relieving symptoms such as blocked noses, chesty coughs and congestion related headaches. My favourite examples include sauerkraut, kimchi, lacto-fermented vegetables, kefir and yoghurt.”

Check your vitamin D status
“Make sure your vitamin D levels are in an optimal range,” says Lucia Stansbie. “Vitamin D is synthesised by our skin when hit by sun rays, but in wintertime supplementation is needed. Vitamin D supports a robust immune system, so I would recommend having your levels checked and increase your supplementation if levels are too low.”

Limit caffeine and sugar
“The most important factor for a healthy immune system is sleep,” says Oliver Barnett, founder of the London Clinic of Nutrition (www.londonclinicofnutrition.co.uk). “To ensure good quality sleep, it’s essential to avoid caffeine after 10.30am, as it interferes with adenosine in the brain, contributing to poor REM and deep sleep. The half-life of caffeine is about 12 hours, so limiting it is crucial. Next, consider incorporating elements of intermittent fasting into your routine. Keeping sugar intake to a minimum is also vital, as sugar can disrupt immune function for several hours.”

Stock up on supplements
“Zinc is important for immune health,” says Oliver Barnett. “It can be obtained from foods like oysters (approximately 15 mg per oyster) or through supplements. For individuals who have an active cold or infection, I would recommend taking zinc lozenges three to four times daily.

Additionally, ensure vitamin C levels are maintained at a minimum of 5g per day and ensure vitamin D intake is at least 5,000 IU daily, ideally combined with vitamin K. Medicinal mushrooms, particularly Reishi and Cordyceps, can also support the immune system. Elderberry is another beneficial option. For preventive measures alongside elderberry, consider herbs like astragalus, echinacea, and even neem. For overall immune health, include high levels of garlic, onions, ginger, and turmeric in your diet.”

Challenge your body temperature
“Taking your body from hot to cold improves immune resilience by activating specific physiological responses that strengthen the body’s defence systems,” says Phoebe Liebling. “This could simply be a blast of cold water at the end of a shower, or you could try options such as cold plunges, saunas or even cold water swimming! Rapid temperature changes stimulate blood flow as the body alternates between vasodilation (expanding blood vessels in heat) and vasoconstriction (narrowing blood vessels in cold). This increases the effectiveness of our innate immune system, meaning that we detect and fight off infection faster. Exposure to cold has also been shown to increase the production and activity of specific immune cells called natural killer cells. These cells play a critical role in defending against infections.”

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