Spotlight on supporting immunity
As we emerge from lockdown, and kids head back to school and we perhaps start heading back into the office it's really a time to focus on supporting our immune system.
A healthy diet rich in nutrient dense whole foods is so important to provide all the nutrients our immune system needs to function at its best. So in this post I've gathered the top nutritional and lifestyle tips all in one place...
Key nutrients for immune support
Vitamin D is a critical nutrient for immunity. It is mainly found in oily fish, red meat, liver and egg yolks. We can also make this vitamin when our skin is exposed to sunlight. It can be difficult to obtain enough vitamin D from our diet and sunlight alone, and vitamin D deficiency is very common so it is definitely worth considering a vitamin D supplement - especially during the winter months.
Vitamin A is a fat-soluble vitamin and can amplify the immune response when needed. It is lost in significant amounts in urine during an infection. Vitamin A rich foods include oily fish, eggs and butter. Therefore, if you are following a vegan or vegetarian diet it is important to supplement with vitamin A in its active form (but not if you are pregnant). Some fruits and vegetables such as carrots, sweet potatoes, spinach, kale and peppers contain carotenoids which can be converted to active vitamin A in the body.
Vitamin C is perhaps the nutrient we most commonly associate with immunity. This is because our germ fighting white blood cells need vitamin C to function properly. There is strong research demonstrating that supplementing with a good dose of vitamin C can decrease the duration and severity of coughs, colds and respiratory tract infections. Vitamin C rich foods include peppers, broccoli, spinach, berries, citrus fruits and kiwi. It is best to consume these foods raw or lightly steamed so as not to reduce the vitamin C content.
Zinc is commonly overlooked but crucia a player in our immunity. Zinc-deficient individuals are far more prone to susceptibility to a variety of germs. Zinc rich foods include seafood, beef, lamb, spinach, pumpkin seeds, chicken, beans and mushrooms. Taking a good quality multinutrient, especially if you are vegetarian or vegan, is a good way to ensure adequate levels of zinc.
Probiotics are helpful in supporting our gut bacteria population, which is crucial for the functioning of our immune system. A recent study in children showed a combination of probiotics alongside daily vitamin C resulted in a 50% reduction in coughs and colds, antibiotic use and absence from school. Probiotic foods include full fat yoghurt, kefir, kimchi, sauerkraut, kombucha, miso, tempeh and sourdough bread. Kefir can be easily added to smoothies and miso paste can be added to soups or spread of chicken or salmon before baking.
Other lifestyle tips for supporting immunity include:
prioritise sleep - there is an abundance of strong scientific research demonstrating the vital role of sleep in our immunity - both reducing risk of infection, and shortening the duration and severity of any infection - so aim for 7-9 hours sleep a night when possible, and minimise screen time before bedtime as the light emitted from screens can interrupt the production of your sleep hormone. See my previous blog post for plenty of tips around sleep!
focus on stress management - stress is part and parcel of our modern lives but stress unfortunately takes a major toll on our immunity. The interaction between stress and our immune system is complex and a fascinating area of scientific study but the takeaway is stress is bad news for immunity! So try to avoid additional stressors where you can, and carve out some "me-time" for activities you find relaxing.
minimise foods containing refined sugar - sugar is an anti-nutrient which means your body actually has to use up important nutrients to process the sugar. Sugar can also reduce your immune function. For plenty of tips on cutting out sugar you might be interested in my 8 week “Goodbye Sugar Programme”.