How can we boost immunity to become more resilient?
Good nutrition and positive lifestyle habits can help strengthen the immune system. The first step in combatting illness and infection is nourishment of the body.
Top tips for supporting immunity
Prioritise sleep. Good sleep is as important as nutrition when considering robust immunity, providing the body with the opportunity to ‘rest and repair’.
Aim for 7-8 hours per night. An eye mask and ear plugs can prove beneficial, alongside an increase of nutrients such as magnesium before bed.
Optimise vitamin D status, guided by a vitamin D test. Low levels can increase our infection risk
Certain nutrients especially those with anti-viral properties will nourish the immune system:
- Beta-glucans e.g. oats
- Zinc e.g. nuts and seeds
- Vitamins A, C and D e.g. sweet potato, oranges and salmon
Vitamin C can be effective in supplemental form and can be taken at a higher dose short-term if fighting a common cold, respiratory issues and viruses. Being a water soluble nutrient, it is advisable to spread the dose across the day as opposed to one large dose. This supports absorption and maintains a steady supply in the bloodstream.
Apply caution if taking certain medications e.g. Anti-coagulants or a history of kidney stones.
If you are under medical supervision please consult a health professional before supplementing.
Gut health. To support the resilience of the gut, increasing prebiotics (the fibre) and probiotics (the good bacteria) in the diet alongside key vitamins e.g. vitamins A and D can be beneficial. Foods like onion, garlic, leek, Jerusalem artichoke, raw sauerkraut and kefir are favourable prebiotic sources.
Supplementing with well-researched strains of probiotic can positively impact the immune system.
Regulate sugar and alcohol intake.
Incorporating healthier alternatives supports the body’s defence system e.g. dark chocolate, nuts and drinks like kombucha can be good alternatives.
Soups and casseroles can provide nutrient density and digestive ease.