By now, you may be sick of the sneezes and fed up with the fevers. By winter, many Australians have had their fair share of cold-weather lurgies. In fact, we’ve had a bumper year for many common illnesses.
While there's no magic bullet in the form of vitamins, herbs or specific foods that can enhance your immune response during winter, there is plenty of evidence that maintaining your overall health will help.
Simply put, the immune system is the body’s defence against infections - attacking germs and helping us to stay healthy. Having a good immune system means you will get sick less, and when you do get sick, it's only a mild case.
As a dietitian for CSIRO Total Wellbeing, I have four key strategies for supporting immunity during the colder months.
1. Focus on the right foods
Getting the right amounts and variety of vitamins and minerals is crucial for supporting a range of complex processes in our body, including the immune system. Without these micronutrients, you're bound to get sick more often.
But that doesn’t mean you need to stock up on expensive supplements. Nature has the perfect immune-boosting supplement for us: fruit and vegetables. The vitamins and minerals in them come grouped with a variety of other nutrients that our bodies need, like fibre, which supports their absorption and general gut function.
Gut health plays a crucial role in supporting our immune system, with a recent study finding that eating 30 different plant-based foods a week could help support your gut health and help maintain a healthy immune system. That sounds like a lot but a simple garden salad would have at least four, with lettuce, tomatoes, cucumber and avocado. And that’s in just one meal!
These nutrients are especially beneficial for the immune system:
- Beta-carotene is an antioxidant that can help reduce inflammation and increase disease-fighting cells in your body. It's found in carrots, sweet potatoes and green leafy vegetables (like kale, spinach and cabbage).
- Vitamins C and E are antioxidants that help destroy free radicals and also support the immune system. Vitamin C is commonly found in citrus fruits like oranges, lemons and grapefruit, but also in many vegetables like broccoli, Brussels sprouts and kale. Seeds and nuts also contain this vital vitamin.
- Vitamin D may not usually be associated with the immune system but studies have shown it plays an important role in reducing the chance of respiratory tract infection. Food sources of vitamin D are generally fortified products like cereals and dairy products but your body also creates its own reserves when you're exposed to sunshine.
- Zinc is a mineral that can help boost the white blood cells in your body. You'll find zinc in nuts, pumpkin and sesame seeds and beans and lentils.
- Digestible fibre supports your gut where a majority of immune cells live. Feed them well and they'll help take care of you. Fibre is found in whole grain products, beans, lentils, fruits and vegetables.
2. Ease up on alcohol
While we may not know of any magic potions to boost our immune system, we do know that excessive alcohol intake reduces the body's defence against infections.
If you like finishing your day with a beer or a glass of wine, try swapping it out for a healthy mocktail, a warming cup of herbal tea, or a sweetly satisfying mug of cacao.
Reduce the alcohol where possible and increase your water intake to help the cells in your body to work properly. Fluids are especially important if you have been unwell or you feel like a dreaded lurgy is coming on.
3. Get enough sleep
For most, enough sleep means seven to nine hours per night. Your body needs time to restore itself and this is best done while you are sleeping. If you struggle with an infection, the body works more effectively against it while you're snoozing.
Practise good sleep hygiene to help you to get a restful sleep, and yes, that does mean no screens right before bed, for a start.
4. Get moving
Adults should get at least 30 minutes of moderate aerobic activity such as walking, gardening or cycling per day. While the colder weather can sap your motivation, there are a few things you can do to avoid going into hibernation:
- Try a new fitness class in your area: think Pilates, yoga, cycling, or boxing.
- Organise your motivation: it can be hard getting out of bed when it’s cold so make it easier by making sure your bedroom is cosy and warm, or setting a motivating song as your alarm. Who doesn’t love waking up to their favourite banger?!
- Rope in a friend: exercising with a friend is a great way to stay accountable when you would otherwise lose motivation separately. You could also try a social fitness activity, like a running club, boot camp or dance class.
Want more? Read these helpful strategies to overcome your barriers to exercise.
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