Tips to Boost The Immune System

Coronavirus is now spreading rapidly within the British population as it is worldwide and medical experts say that it will be here to stay for some time.

We have all become versed in the necessity to undertake good hygiene practices. However it is important to remember lifestyle and nutrition can have an influence on our immune system and the way we respond to illnesses. Our diet plays a key role, so here is some advice on what you can do to support your immune system.

Vitamin C is one of the most important nutrients to support our immune system. Agrumes such as lemons, limes, grapefruits and clementines as well as kiwi fruit, berries, raw bell peppers and raw red cabbage, all provide essential Vitamin C and other phytonutrients. We can take Vitamin C supplements, but nothing beats the real thing.

Zinc is also an essential element for our immune system. Pumpkin seeds and seafood are some of the most zinc rich foods, especially oysters. Red meat, poultry, nuts, lentils, chickpeas, beans and mushrooms are also a good source. You can scatter some pumpkin seeds on your soup or sesame seeds on your smashed avocado for an easy zinc boost.

Gut friendly bacteria. Our guts are home to trillions of bacteria which play an important role in controlling our immune responses. Therefore looking after our gut health is vitally important. If you have recently had antibiotics or been under stress you might want to include some probiotic rich foods in your diet such as yogurt, mozzarella cheese and gherkins. Fermented food is also excellent for your gut health and kifir, kimchi, miso and kombucha all contain beneficial bacteria to help support your microbiome.

Seasonings and Herbs help to flavour bland food and on top of this, herbs will also deliver health benefits. Thyme has anti-bacterial properties and other great options are: turmeric, oregano, black pepper, cinnamon, sumac, fennel seeds and nutmeg. Garlic, ginger and onions all have proven health benefits too.

Frozen foods such as peas and organic mixed berries are great. Peas provide you with proteins, fibres and important nutrients like folate. Berries are extremely good for your health with anti-oxidants and anti-inflammatory properties that are important, if you become ill or need to strengthen your immune system. You can use them in smoothies, with a splash of lime juice and some ginger.

Proteins Tinned legumes are a great larder staple and are easily digested. My particular favourites are chickpeas and lentils as they are tasty in soups. White beans and borlotti beans are also great in salads with tuna, some diced red onion, oregano and an olive oil & balsamic vinaigrette.

Bone and Vegetable Broths are rich in nutrients and help with re-hydration. Bone broth is rich in glutamine, a protein that is beneficial to repair gut lining and vegetable broth is great for re-hydration. You can make some in advance and freeze it.

Exercise. Physical activity is vitally important for a healthy body, but when we feel run down or that we are coming down with a cold, heading out for a run might not be the best choice. More soothing and restorative activities like yoga or Pilates might be beneficial. They keep us moving, but they also have a calming effect on the nervous system, switching us to the ‘rest and digest system” (the opposite of flight and fight) and stimulating the lymphatic system that help us get rid of toxins, thus tapping into the body’s natural recovery resources.

According to Sheena Cruickshank, a professor of immunology at the University of Manchester we have various barriers to try and stop viruses and bacteria entering our bodies, such as skin, mucus and a microbiome. By taking care of our immune system we can ensure that when the body comes into contact with a new type of germ we are best placed to fight it. Therefore a healthy lifestyle will ensure that your defences are in good shape.

“We live in a symbiotic relationship with our gut bacteria,” says Prof Arne Akbar, the president of the British Society for Immunology and a professor at University College, London. “Having the right ones around, that we evolved with, is best for our health. Anything we do that alters that can be detrimental.” Not only do our microbes form protective barriers, they also programme our immune systems. Older people, and those with diseases that are characterised by inflammation, such as allergies, asthma, rheumatoid arthritis and diabetes, tend to have less varied gut microbiomoes. To feed your gut flora, include plenty of fibre, pulses and fermented foods.”Kefir yoghurt and pickles such as sauerkraut and kimchi are among the fermented delicacies now fashionable thanks to our increasing knowledge of the microbiome.

To be immunologically fit, you need to be physically fit. The NHS says adults should be physically active in some way every day, and do at least 150 minutes a week of moderate aerobic activity (hiking, gardening, cycling) or 75 minutes of vigorous activity (running, swimming fast or an aerobics class).”

The advice for older people, who are more vulnerable to infection, is to do whatever exercise is possible. “Anything is better than nothing,” says Akbar. Regular exercise throughout your life can be extremely beneficial because it significantly slows the decline of your immune system as you age. In 2018, a study by University of Birmingham and King’s College London found that 125 non-smoking amateur cyclists aged 55 to 79 still had the immune systems of someone in their 30-40s. One of the many happy side-effects of exercise is that it reduces stress, which is next on our list of immune-boosting priorities. Stress hormones such as cortisol can compromise immune function.

Don’t even think about boozing your way through the coronavirus crisis, because heavy drinking also depletes our immune cells. “Some studies have suggested that the first-line-of-defence macrophages are not as effective in people who have had a lot of alcohol,” says Cruickshank. “And there’s been suggestions that high alcohol consumption can lead to a reduction of the lymphocytes which are the white blood cells which defend the body against foreign substances such as viruses.

In summary, as we face this daunting and unprecedented coronavirus threat there is plentiful evidence to support the fact that maintaining a healthy diet, exercise and regular sleep will provide us with the best possible chance of vanquishing this disease.