Why you shouldn’t wait until winter to boost your immunity

It pays to be prepared

When it comes to sniffling and sneezing your way through the colder months, prevention is always better than cure. 

Despite the recent bout of sunny skies here in Australia, winter is (unfortunately!) just around the corner. But while the onset of cooler temperatures provides the perfect excuse to pull out the knitwear, it also brings with it an increase in colds, flus and viruses. And for our immune system, this can be bad news.

“Put simply, our immune system is our body’s line of defence when things like viruses, germs, bacteria and antibodies enter our system,” explains Sydney-based nutritionist, Latoya Cruz. “Our immune system detects these stimuli and reacts accordingly—and a well-functioning immune system will fight off disease quickly and effectively, either preventing us from illness or minimising the amount of time we are ill for.”

Trouble is, many of us are guilty of waiting until sickness strikes before taking action to support our immune health. And Cruz agrees, “We neglect the intake of immune-supporting nutrients like vitamin C, for example, until we become ill. But by looking after our immunity year round, we are more than likely to recover from illness quicker and less likely to become illu in comparison to those who neglect their immunity.” 

As the saying goes, prevention is better than cure ,so by taking a more proactive approach to immune health, we can set ourselves in good stead to survive the cooler months with a few less visits to the GP.

While there are certainly a number of factors that contribute to our body’s own innate immune response—and there are also natural variations amongst each of us which is why we might be struck down more severely than a co-worker, even if they pick up the same strain of virus—the good news is that there is also a growing body of evidence to show that taking a more holistic approach to our immune health may be the secret to a more robust immune system overall. 

So, rather than waiting for the next cold or flu to strike, here are a few simple ways to support your immune health—before winter sets in!

Gut health is key to a strong immune system. Image: Pexels.

Time to get gutsy

“Around 70 percent of our immune system is housed in the gut,” explains Cruz. “Our gut microbiome is made up of bacteria and microbes that share a complex relationship with our immune system—so by ensuring our gut health is in check, we are also assisting the health of our immune system.” This means focusing on diet and lifestyle factors that support gut health, rather than diminish it.

“Probiotics, for example, are an unsung hero in terms of supporting both gut health and immune health and can be found in foods like yoghurt, kefir, kombucha and kimchi,” says Cruz.

Gut health is key to a strong immune system. Image: Unsplash.

Maximise nutrient density

We all know we should be eating a well-balanced diet that focuses on wholefoods in order to look, feel and stay well. But when it comes to avoiding illness, nutrient density is key—focusing on micronutrients, vitamins and minerals that specifically support immunity. “To be a little more specific, foods rich in vitamin c and zinc are great for immune health,” says Cruz. “Think oranges, strawberries, broccoli and Brussels sprouts for vitamin C and oysters, red meat and poultry for zinc.”

“My other top nutrients include vitamin D, vitamin E, selenium, iron, magnesium, protein and probiotics. Consuming a combination of these nutrients can help build a strong immune system and help us recover more quickly from illness,” explains Cruz. “But importantly, consuming these nutrients daily will support our immunity year round.”

Prioritise longer and deeper sleep

In recent decades, there has been a mountain of research conducted to illustrate how important sleep is for our overall health, beauty and wellbeing. But what many of us may neglect to consider is the direct link influence sleep has on our immune function. During sleep, our body not only produces anti-inflammatory cytokines—fighting systemic inflammation—but also supports immunological memory, reduces immunodeficiency and helps to regulate overall immune function.

Ditch stress for good

“Stress management is also important,” says Cruz. “There is a reason why we always seem to get sick when we are stressed, run down and not sleeping well.” And while the specific tactic employed to reduce stress will be different for each individual, getting outside in the sunshine provides a double dose of benefits—providing the body with a hefty serve of vitamin D (essential for immune function), as well as proving to be a natural stress relief.

Gut health is key to a strong immune system. Image: Unsplash.

Drink more water

It goes without saying that staying well hydrated is one of the simplest things we can do to support our overall wellbeing—but our immune system also needs water to function properly and effectively. Whether you’re a Stanley cup devotee or need a constant reminder to sip more regularly, we could all do with a little extra hydration—especially when we’re feeling under the weather.

But truth be told, even when we consciously make an effort to boost our immunity—sometimes getting sick is simply unavoidable.

“If you do find yourself feeling ill—remember to rest, hydrate and eat plenty of nourishing foods,” says Cruz. “One of my go-to meals when sick is a homemade chicken soup made with carrot, celery, garlic, onion, chicken, bone broth and either potatoes or noodles or both! It’s a warming comfort food that is actually good for the immune system.” 

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Originally published as Why you shouldn’t wait until winter to boost your immunity