Boost your immune system this winter

In the colder months there is an increased risk of catching colds, covid or flu, so we asked an expert what we can do to help fight off any invaders

The immune system is your body’s natural defence against potentially harmful invaders such as bacteria and viruses. It is a complex network of proteins, cells and organs that work together to keep us healthy.

‘We can think of the immune system as your body’s personal army, always on guard to protect you,’ says Amie Leckie, health and wellbeing specialist at Heart Research UK. ‘If it’s weak, you’re more likely to become unwell.’

You can take a proactive approach to supporting your immune system this winter by adopting various dietary and lifestyle habits. These habits will give you ways to harness the power of food, digestion, sleep and exercise to help you stay fighting fit this winter.

Nutrition is key

One of the most effective ways to support your immune system is by consistently eating a nutrient-dense diet, filled with whole foods, as well as cooking from scratch as much as possible and avoiding processed foods. Certain foods, vitamins, minerals and nutrients are key players for optimal protection, and prioritising these can support your body’s natural defences.

Nutrition is key

One of the most effective ways to support your immune system is by consistently eating a nutrient-dense diet, filled with whole foods, as well as cooking from scratch as much as possible and avoiding processed foods. Certain foods, vitamins, minerals and nutrients are key players for optimal protection, and prioritising these can support your body’s natural defences.

Vitamin C

‘Vitamin C is the best-known vitamin when it comes to immunity, and for good reason: it supports the production of white blood cells which help fight off infections,’ says Leckie. ‘There is lots of vitamin C in citrus and other fruits such as oranges, lemons, grapefruits, cantaloupe melons, kiwis and papayas.

‘Vegetables like peppers, broccoli and leafy greens like parsley, spinach and kale all contain a healthy dose too. Vitamin C is temperature-sensitive, so when we cook or heat foods that contain it, much of it is lost. Try to include some vitamin C-rich fruits and raw vegetables in your diet every day throughout winter for maximum intake.’

There are many vitamin C supplements on the market, and while they are not always necessary, they can help bolster your vitamin C levels and therefore support immunity. When shopping for supplements, look for those that contain real foods such as acerola cherries, camu-camu or citrus fruits.

Vitamin D

Another vitamin with a starring role in your immune system is vitamin D, which helps to regulate the immune system and reduce inflammation. Vitamin D is made by the body when our skin is exposed to ultraviolet light from the sun.

‘Due to the not-so-lovely British weather, many adults in the UK are deficient in vitamin D,’ says Leckie. ‘We can obtain some vitamin D from oily fish such as salmon, sardines, mackerel and trout. It is also present in eggs, shellfish, mushrooms and beef liver, but you would need to eat these in very large quantities to get the recommended daily intake. As we head into this winter, with many of us not having much sun exposure, it would be wise to talk to your healthcare provider about supplements. There are two forms of vitamin D found in supplements: vitamin D2 and vitamin D3. The latter is the form our bodies naturally produce, so try choosing this type.’

Zinc

Zinc is a mineral that is essential for immune-system health as it assists in the production and activation of white blood cells. By eating a varied diet we usually get all the zinc we need to stay healthy, but it is a good idea to keep an eye on your intake and try to include some zinc-rich foods every day. Leckie says good sources of zinc include oysters, grass-fed red meat, legumes such as chickpeas, lentils and beans, plus nuts, seeds, eggs and dairy products.

Omega-3 fatty acids

Omega-3, which are healthy fats, support the immune system due to their anti-inflammatory action. It is recommended that you include oily fish, a great source of omega-3, in your diet twice a week.

‘Other foods that contain this immune-supporting fatty acid include flaxseeds, chia seeds and walnuts. When mixed these make a great breakfast-topper – simply sprinkle over porridge or your usual breakfast cereal,’ says Leckie.

Herbs and spices

Because of their known anti-inflammatory and antimicrobial properties, herbs and spices such as garlic, ginger and turmeric have been used for centuries in many different cultures to help support immunity.

‘Garlic contains a compound called allicin, which helps the body fight off infections,’ says Leckie. ‘Ginger contains gingerol, which is a phytochemical compound that has antioxidant effects, and turmeric contains curcumin, which has potent anti-inflammatory properties.’

Including these pungent plants as well as a variety of other herbs and spices in your weekly diet can help ward off the winter bugs.

Look after your gut

It is now well established that gut health plays a significant role in immune function, as a large portion of the immune system resides in the digestive tract. If you experience any unwanted digestive symptoms, such as bloating and pain, your gut could likely do with some support.

Taking foods back to basics, such as eating simple meals with meat, fish, vegetables or potatoes, while reducing your consumption of processed foods and excess sugar, can help give your digestive system a rest. Additionally, soups, stews and meals that are well cooked are easier to digest and can also provide respite for your gut.

‘Including some home-made broth in your diet is a great way to nourish the digestive tract,’ says Leckie. ‘There’s merit in the “chicken soup” belief after all – but only if it’s made with home-made chicken broth.

‘Fermented foods in your weekly diet can also support healthy digestion, and therefore immunity, due to the presence of beneficial bacteria called probiotics. Foods such as live yoghurt, kefir, kimchi and sauerkraut contain these healthy bacteria that help balance the gut environment and support digestion. If you aren’t digesting your food well, lots of the goodness you are striving to eat will be lost.’

Stay active

Regular exercise will improve your immune-system regulation and should form part of your weekly schedule to help keep you fit this winter. Exercise improves circulation, which allows immune cells to move freely throughout your body and detect potential threats more easily.

‘The key is to not overdo it,’ says Leckie. ‘The consensus is that regular sessions of moderate-intensity exercise, lasting about 45 minutes, are best. On the other hand, rest is also important for immune health, as it can help dampen down your stress response, which can negatively affect your immune system. Alongside your active time, make sure you also schedule in downtime and partake in calming and stress-relieving activities that you enjoy – your immune system will thank you!’.
◆ heartresearch.org.uk

This feature first appeared in the November 2024 issue of The Lady magazine.

Picture: Adobe Stock