Here are my top 10 tips on how to strengthen your immune system this winter:
1. Eat a whole-foods, nutrient- dense diet. Our immune system relies on nutrient-dense whole foods to function well. Death from infections in the developing world is often due not to the infection itself but the body's inability to fight it because of nutrient deficiencies. Since more than 90% of people are deficient in one or more nutrients at the minimum dose to prevent deficiency diseases like scurvy and rickets, we all need to focus on improving the quality of our diet. Animal protein, fruit and vegetables are all foods with minimal ingredients which means they are nutrient dense. These are nutritional powerhouses that provide your body with all essential vitamins and minerals to strengthen your immune system. Minimise processed foods.
2. Cutting out sugars and refined starches. Studies have shown that refined sugars can suppress your immune system for hours after ingesting. Limiting starch and sugar will help your immune system function better, and your overall health improves.
3. Adequate protein intake. Protein is critical for immune function, and protein malnutrition is a big risk factor for death from infections. Eat approximately 1.6-2.0g/kg protein per day for optimal health. Consume mainly animal based proteins as these contain all the essential nine amino acids you need to ingest daily. Plant based proteins are adequate if consumed in the right quantity. Always make protein a priority on your plate!
4. Fermented foods to support the microbiome.The gut plays an essential role in our immunity and acts as a barrier against many types of pathogens. Eat sauerkraut, kimchi, natto, miso, tempeh, unsweetened grass-fed yogurt, and kefir to support diverse and abundant bacterial populations that will keep your microbiome healthy. These foods also keep well in the fridge.
5. Fluids, stay hydrated with water and electrolytes. Water and electrolytes are vital for the proper functioning of cells. It aids in the transport of nutrients to cells and the removal of waste products, ensuring that immune cells can operate efficiently. The lymphatic system, which is a key part of the immune system, relies on adequate hydration to transport lymph fluid. This fluid carries immune cells throughout the body to detect and fight infections. They help maintain cellular integrity, support nerve function, and are involved in the activation of immune cells.
6. Sufficient sleep. We all know sleep restores and heals the body. Without adequate sleep, optimal immune function is next to impossible! Get in a better rhythm and head to bed earlier, aiming for seven to eight hours a night. Incorporating various relaxation and breathing techniques throughout the day to help with stress and allowing the mind to rest is also very helpful!
7. Regular exercise. Mild to moderate exercise (for approximately 30 to 45 minutes) helps support the immune system. Avoid overexertion such as training for endurance events when you are feeling run-down. This will lower your immune defenses. If you can exercise outside, then even better!
8. Get some sun AND supplement with Vitamin D3 & K2. We all know the sun helps out body produce the active form of Vitamin D which plays a key role in keeping our innate immune system strong and alert. But most people are deficient in Vitamin D, especially in winter. I would recommend supplementing with at least 2000IU per day (it is worth getting your bloods tested so you can determine supplementation levels). Studies have shown that people who have low levels of vitamin D are 11 times more likely to get a cold or a flu, while having adequate levels can reduce colds and flu by 42%.
9. Meditation and yoga. The data are clear: Increased levels of stress increase susceptibility to viral infections. In one study, volunteers had cold viruses injected into their nasal passages. Only the ones who scored high on the stress questionnaire succumbed. Double down on your practice, do yoga, take hot baths, do deep breathing, practice home massage with your loved ones, and more.
10. Contrast therapy (saunas and ice baths). By exposing the body to extreme temperatures, contrast therapy can stimulate the immune system and help improve circulation, promoting faster healing and recovery. Studies have shown that this improves anti-tumor immunity. If you haven't tried this, I would suggest by starting with a cold shower every morning (consult with a specialist if you have heart issues before you do this) and turn the shower to as cold as you can handle for 60-90 seconds. You will feel so invigorated! Do not do this if you are feeling sick.
Take care of your health, and encourage others around you to do the same. With these trusted tips, we can ensure our immune systems are ready, willing, and able.
- Annelies Grimshaw, Qualified Sports Nutritionist, Founder of Elyte
