With the winter in full swing, you might be in the middle of an outbreak of coughs, colds and flu or you are anticipating a household full of it. If so, please continue reading to fight off any more flue outbreaks this winter.
There are many theories about why we become more susceptible to respiratory infections in the winter months, and the one that is gaining credibility, is that it is due to the drop in our vitamin D levels. Our major source of vitamin D is sunlight – it is manufactured when UVB light hits our skin. Vitamin D is a fat soluble vitamin, and is stored by our bodies, and theoretically we should be building up sufficient stores during the summer to see us through the winter months. But fear of skin cancer has meant that many of us rarely expose our skin to direct sunlight and as a result risk becoming deficient in this vital nutrient.
As well as being essential for healthy bones, vitamin D plays an important role in our immune system. It appears to be responsible for activating immune cells which are responsible for killing viruses and bacteria, and has been found in trials to help in the prevention of influenza.
Vitamin D can also be found in food. The highest levels of vitamin D are found in oily fish such as herring, salmon, anchovies, sardines and mackerel. Some vitamin D is found in eggs, milk and butter; and foods, such as breakfast cereals and margarine, are often fortified with this essential vitamin.
The current government guidelines are that breast fed babies, pregnant and breast feeding women, children up to the age of 5, people over 65, people with darker skin and those who get limited exposure to the sun, should all take a vitamin D supplement.
Vitamin C also plays an important role in the immune system, both working together with the other antioxidants (vitamins A and E, zinc and selenium) to disarm free radicals produced by infections; and on its own by improving the performance of the immune system. Ensure your diet is rich in brightly coloured fruit and vegetables that are high in antioxidants such as berries, peppers, green leafy vegetables, carrots, and sweet potatoes.
Probiotics (friendly bacteria) also have a role to play, as they strengthen the body’s immune defences, discouraging the proliferation of viruses and bacteria. Live natural plain yoghurt is a great source of probiotics, and should be a regular feature in your diet.
Top Tips for Boosting your Immune System
Eat plenty of fresh fruit and vegetables to maximise your intake of vitamin C, especially berries, peppers and dark green leafy vegetables
Ensure a high intake of all the antioxidants by eating plenty of carrots, beetroot, sweet potatoes, tomatoes.
Eat oily fish at least twice a week to boost vitamin D intake. Oily fish is high in Omega 3, which is also essential for the immune system to function effectively
Avoid sugar and sugary foods, as they weaken the immune system
Eat live plain yoghurt daily to ensure healthy gut bacteria
Ensure you are getting enough sleep as sleep deprivation and stress will compromise your immune system’s ability to fight infection
Eat plenty of garlic – allicin one of the compounds found in garlic is a powerful antibacterial and antiviral agent which has been shown to be effective against colds and flu. Onions also contain antibiotic properties, and can be helpful in reducing the severity of a cold.
Eat plenty of nuts and seeds as these are rich in selenium and zinc, antioxidants which support the immune system
Avoid processed and refined foods such as products made with white flour, as these deplete the body of immune boosting nutrients, and provide little in the way of nutrients. Choose whole foods, such as wholemeal bread and pasta, and brown rice.
If you are interested in an individualised programme to boost your immunity or would like help with other health issues, please call Emily Fawell DipION, Nutritional Therapist on 07967 639347 or contact me via email Emily@4wellpeople.co.uk
