A Naturopath’s approach to supporting your immune system this winter!
During the winter months, it's important to give our immune system a bit of extra love to help prevent those unwanted colds and flus. Our immune system helps our body to prevent infections, reacts against foreign substances and abnormal cells.
Basic dietary and lifestyle modifications can help to support and strengthen our immune system, giving our bodies the best chance to fight off infections.
Here are my top tips for supporting your immune system this winter:
1. Up your intake of fruits, vegetables, herbs & spices! Fruits, vegetables, herbs and spices are rich in vitamins and minerals, loaded with antioxidants and have anti-inflammatory properties which help to modify immune responses and support a healthy immune system. Aim for 5 - 7 serves of colourful veggies and 2 - 3 serves of antioxidant rich fruit per day. Add herbs and spices to your meals including thyme, rosemary, mint, sage, oregano, chives, cinnamon, cardamon, basil, turmeric, ginger, and dill or sip on herbal teas including echinacea, ginger, chamomile, dandelion, chicory root, passionflower, peppermint, lemon grass, hibiscus, and elderberry.
2. Reduce your consumption of caffeine, alcohol and sugary foods. Caffeine, alcohol and sugary foods can reduce our bodies ability to fight off infections and make us more susceptible to getting sick. Swap your caffeine and alcohol for a herbal tea, bone broth, fresh fruit juice or a smoothie packed full of vegetables and fruit.
3. Enjoy the sunshine & boost your vitamin D levels - Vitamin D helps to regulate the immune system by reducing inflammation and enhancing the function of immune cells that protect us against viral, bacterial and/or fungal pathogens. Aim for at least 15-30 minutes of direct sunlight per day.
4. Manage your stress - Stress can impact our immune system’s ability to fight off antigens, which makes us more susceptible to infections. If you’re feeling stressed, try to implement a few practices into your daily routine to help calm your nervous system and clear your mind. This could include meditation, practicing mindfulness, booking in for a massage, walking in nature, calling a friend, deep breathing, journaling, or taking some time out for yourself.
5. Prioritise sleep - adequate rest and sleep can help to reduce inflammation and enhance the ability of your immune cells to fight off viruses and other pathogens. If you can, aim for 7-9 hours of sleep per night.
6. Move your body daily - Exercise, physical activity and movement helps to circulate blood and nutrients throughout the body and modulates the immune system by increasing the production of white blood cells (which help protect us against pathogens). Aim for 30-60 minutes of movement (walking, running, resistance training, bike riding, swimming, yoga, pilates, etc.) each day.
For more individualised advice on specific nutrients and supplements, chat to a registered Naturopath or Nutritionist. Nutrients such as Vitamin C, Zinc, Vitamin D, NAC, Quercetin and Vitamin A, along with some herbs can really help to boost your immune system and prevent that unwanted cold or flu! Always chat to a professional before taking any supplements.