It’s easy to get carried away with the excitement and indulgence that comes with the festive season and as a result, we often tend to neglect our health. Come January, many of us feel unwell and run down.
Below, I have outlined 5 simple steps to boost your immunity at the start of the new year!
1. The immune system needs water and so does the rest of your body to transport nutrients to the required cells and flush out toxins from your system - so increase your water consumption up to 2L per day. Investing in a metal or BPA free water bottle to keep on you at all times, can be a really good way to ensure you are staying hydrated.
Inflammation and oxidative stress are natural reactions in response to invasion by harmful bacteria or viruses
2. Increase your intake of immune boosting foods- these include red and green peppers, papaya, citrus fruits, kiwi, lightly cooked broccoli, kale, strawberries, brussels sprouts which are high in Vitamin C and also contain key antioxidants which will protect against cellular damage caused by bacteria and viruses. Cruciferous vegetables such as broccoli and brussels sprouts also have potent anti-inflammatory properties.
3. Vitamin D is crucial for immune regulation- if you experience frequent colds and infections, it may be a sign that your vitamin D levels are low! So, next time you go to your GP, I would recommend getting it tested. In the meantime, try to increase exposure to sunlight by getting out on your lunch break- research suggests spending time outdoors (even in the winter months), for 15-20 minutes per day can really benefit your mood and stress response. Also, include Vitamin D containing foods in your diet such as egg yolks, dairy products (if not lactose intolerant) and oily fish (e.g. Salmon, Mackerel, Anchovies). Try to include oily fish at least 3 times per week to also boost your intake of Omega 3, which will support inflammation associated with infections.
4. Zinc is an important co-factor needed for many biochemical processes in the body, including immune function and controlling levels of inflammation. Therefore, deficiency may increase your susceptibility to harmful bacteria and viruses, while research shows that zinc supplementation may reduce the severity and duration of cold symptoms. Introduce foods containing zinc into your diet, such as oysters, crabs, liver, beef, chickpeas, baked beans and poultry.
5. Stress can trigger an inflammatory response and weaken immune function, increasing susceptibility to colds and infections. Gentle exercise can support and reduce the negative impact of stress- recent evidence suggests that practicing yoga may exert beneficial effects by reducing the presence of inflammatory markers. So, why not try some gentle exercise like yoga, pilates or tai chi instead of your gym session once per week? It can even be done from home if you’re worried about looking like a lemon at first. But once you get into it, you won’t look back. Similarly, apps such as Headspace and Calm are a great way to switch off and meditate for a few minutes each day and can be done anywhere and at any time!
*****This blog is not intended or implied to be a substitute for seeking professional medical advice, treatment or diagnosis. Information provided here is general, and not intended to treat, diagnose, prevent or cure any disease or conditions. Please contact your GP or private health consultant, if you have any personal health concerns, or consult a registered nutritional therapist for personalised dietary and lifestyle advice and guidance.
