As winter approaches, it’s time to give your immune system a boost!
Tips to boost your immune system
How healthy is your immune system?
Do you feel like you or your children are getting sick more often than normal or taking longer to recover?
This is a sign that your immune system may need a bit of support.
Many factors contribute to reduced immunity:
poor diet - diets high in processed foods and sugar suppress immune function and lack essential immune-boosting vitamins and minerals, e.g. vitamin C, zinc and iron.
stress - ongoing stress reduces lymphocyte activity, resulting in impaired immune system function
exposure to infectious pathogens, e.g. influenza or common cold virus
age - ageing is associated with a diminished immune response and reduced ability to fight infections
hormonal imbalance - declining levels of oestrogen and progesterone during menopause can negatively impact immune function
digestive issues - up to 70% of our immune system is located in the gut and imbalance in our gut bacteria causes inflammation and reduced immune function
environmental toxins (smoke, environmental pollutants, mould, chemicals) - exposure to toxic chemicals (particularly early in life) is associated with immune system dysregulation
smoking - smoking causes inflammation and increases susceptibility to infection and autoimmune conditions
excess weight - obesity is associated with inflammation and impaired immune response
certain health conditions or diseases, e.g. Epstein-Barr virus (glandular fever), chronic inflammatory conditions such as hypertension, type 2 diabetes, cardiovascular disease and irritable bowel syndrome (IBS)
Fruit and vegetables are essential for healthy immunity
How can you boost your immune system naturally?
These strategies will give your immune system a boost and also help to speed up recovery if you are currently unwell.
Eat a wholefood diet - fresh fruit, vegetables, quality protein and healthy wholegrains are packed with immune-boosting vitamins and minerals
Maintain a health weight - obesity causes a state of chronic inflammation which results in immune dysfunction
Manage stress - stress hormones inhibit immune function
Stay well hydrated - water helps to flush toxins and waste out of the body
Aim for 7-8 hours of quality sleep - adequate quality sleep is needed to allow your immune system to repair and rebuild
Minimise sugar and alcohol - both suppress the immune system
Engage in regular moderate exercise (preferably outdoors) - exercise stimulates the immune cells
Load up on foods containing immune-boosting nutrients, e.g. vitamin C, A, E, zinc, iron, selenium and omega-3 fatty acids.
Note: A quality multivitamin/multimineral supplement may be of benefit.
Get out in nature and have sufficient (safe) sun exposure - sunshine is a source of vitamin D, which is essential for regulating the immune system
Immune-boosting foods
Immune-boosting nutrients
The following immune-boosting nutrients are a must if you're feeling a bit run down or would like to get your immune system in top shape before winter.
vitamin A - eggs, liver, sweet potato, carrot, pumpkin, oily fish,
vitamin C - citrus, tomatoes, capsicum, berries, kiwi, broccoli
vitamin E - wheatgerm, nuts, seeds, peanut butter, liver, egg yolk, butter, green leafy vegetables
zinc - oysters, beef, poultry, pumpkin seeds, eggs, legumes
selenium - Brazil nuts, fish and shellfish, sunflower seeds, wholegrain breads and cereals
iron - liver, red meat, egg yolk, dark green vegetables, quinoa, lentils, beans, chicken
omega-3 fatty acids - oily fish, olive oil, avocado, nuts and seeds
prebiotic foods (e.g. oats, garlic, onion, apples, bananas, sweet potatoes) - these foods feed good gut bacteria, supporting healthy immunity
antioxidants (e.g. broccoli, carrots, berries, green tea, parsley, capsicum, red grapes, leeks, onions, garlic, ginger, turmeric, nuts and seeds) - these foods reduce inflammation and prevent cell damage
fermented foods (e.g. sauerkraut, yoghurt, kombucha, kimchi, miso paste) - these foods have protective probiotic effects
healthy carbohydrates (e.g. wholegrains, legumes, fruit and vegetables) - our immune system needs healthy carbohydrates as a source of energy
quality protein (e.g. lean meat, poultry, fish/seafood, legumes, eggs and dairy) - protein is needed for the production of white blood cells
For an extra immune boost, try adding ginger, Manuka honey, lemon, garlic, onion, chilli or turmeric to your food or drinks!
References
Bajaj V, Gadi N, Spihlman AP, Wu SC, Choi CH and Moulton VR, 2021, 'Aging, Immunity, and COVID-19: How Age Influences the Host Immune Response to Coronavirus Infections?' Front. Physiol. 11:571416. doi:10.3389/fphys.2020.571416
Cannone A, 2017, 'The immune system and menopause',Australian Menopause Centre, Belmore, viewed 4 April 2023, https://www.menopausecentre.com.au/information-centre/articl...
CSIRO Total Wellbeing Diet, 2023, 'Can being overweight impair your immune system?', CSIRO, Australia, viewed 4 April 2023, https://blog.totalwellbeingdiet.com/au/2020/can-being-overwe...
Eagle, 2022, 'Formulated Immune Health', Eagle, Australia.
Metagenics, 2023, 'Boosting Immunity', Metagenics, Australia
Orthoplex, 2023, 'Tune Your Immune', BioConcepts, Queensland.
Segerstrom SC, Miller GE, 2004, 'Psychological stress and the human immune system: a meta-analytic study of 30 years of inquiry'. Psychol Bull. Jul;130(4):601-30. doi: 10.1037/0033-2909.130.4.601. PMID: 15250815;PM
Winans B, Humble MC, Lawrence BP, 2011, 'Environmental toxicants and the developing immune system: a missing link in the global battle against infectious disease?' Reprod Toxicol. Apr;31(3):327-36. doi:10.1016/j.reprotox.2010.09.004. Epub 2010 Sep 22. PMID: 20851760; PMCID: PMC3033466.