How do I support my immune system during winter?
I don’t know about you but the start of the shoulder season (May) has been warm with the weather but still, our household was under the weather, we’ve had a flu and lots of sinus congestion which is just part of being a parent with kids that have their immune systems building but instead of worrying about maybe getting a cold or a flu, it's always best to be proactive and boost your immune system and prevent them rather than live in fear that you will get sick (or the kids will bring something home with them which is usually what happens and then us parents get sick).
I have comprised some handy tips and hope that you find them useful as well as a link to book in for an acute naturopathic consult or to purchase some retail immune support products that I love in the shop.
Not sure where to start, add some good bacteria
Many know that our gut affects our mood but did you know that much of your immune system is in your digestive tract? That is why adding good bacteria with fermented foods is a vital step for supporting your gut and immune health and it is easily done throughout the year.
Fermented foods help to rebalance the microbes that live in your digestive tract. When in balance, good microbes help to prevent the overgrowth of bad microbes and with many of us eating mono coloured diets, bland food due to digestive upset, sticking to the same foods due to financial needs it really reduces the variety we eat and therefore the microbiome. Having variety maintains the lining of your gut, as well as directly affecting some of your immune cells which may lead to frequently getting colds and flu, dry skin in the winter, MCAS, mood and challenges like seasonal depression.
Fermented foods include:
Natural yoghurt
Non-dairy yoghurt
Milk kefir
Non-dairy milk kefir
Water kefir
Sauerkraut
Kimchi
Miso
If you follow FODMAPs, or have other dietary needs or have done biocompatibility testing it is always best to book in for a more personalised approach. I also find if supporting children’s immune systems then you want to look at the easier things, which in this case is usually hiding Nutraorganic gut powder in smoothies or homemade banana icecream rather than kimchi but you can get inventive with that list, both my children also like bone broth (which I also hide in a lot of dinners).
Munch on prebiotics
Adding good bacteria to your gut is a good start. But you also need to feed those good bacteria so that they can thrive. That is where prebiotics come in.
Prebiotics are a type of fibre that act as fuel for good bacteria. They can be found in a variety of foods, as well as some supplements. I always recommend not just buying a probiotic from the chemist or online (ie) iherb as you don’t know what your digestive system needs without testing or a practitioners knowledge.
Good sources of prebiotics include:
Apple
Pear
Kiwifruit
Papaya
Banana (slightly green is best for prebiotic fibre)
Garlic
Onion
Leek
Asparagus
Chia seeds (please make sure you soak these correctly or make chia pudding not having them just dry)
Flaxseeds
Oats
Lentils and beans (please make sure you cook these properly or add in little by little to your diet as lentils are full of fibre)
Up the antioxidants
When you think of boosting immunity and avoiding infection, you probably think of vitamin C. But vitamin C is only one type of antioxidant that supports your immune system. Instead of focusing on vitamin C, your best bet is to include a variety of antioxidants. For example, vitamin E, beta-carotene, anthocyanins and lycopene as antioxidants that help with immunity too.
The easiest way to get plenty of antioxidants in? Eat your fruit, vegetables, nuts, seeds, herbs and spices. Some of my favourite antioxidant-rich foods are spray free pears, backyard or locally grown oranges, kiwi fruit (the yellow and green are great for supporting your microbiome) or purple cabbage which is great raw in rice paper rolls, as sauerkraut or even added into stir-fry.
Don’t forget zinc
Zinc is a key player in immune function. But many of us are either not consuming enough zinc, or have a higher demand for it. Things like chronic stress, high copper, pyrrole disorder, low stomach acid, trying to conceive a baby and vegetarian/vegan diets often demand a lot of zinc.
Some good sources of zinc include:
Fish ( I like the good fish co)
Seafood
Eggs
Meat ( I like butcher crowd)
Milk
Cheese
Beans and legumes
Pumpkin seeds
Hemp seeds
Cashews
Eating a small amount of these won’t just boost your zinc, specially because of extensive farming and the quality of produce often being average now days, so it is always best to discuss your needs with a naturopath to ensure you are supplementing the correct type of zinc and taking it at the right time of day.
Know your vitamin D
As the days grow shorter and colder, many of us become deficient in vitamin D. Vitamin D is one of the key nutrients the immune system needs to function.
It’s a good idea to get your vitamin D tested at the start of the season. That way, you can correct any deficiency before you end up sick. And if you happen to live in Victoria, New South Wales etc its pretty hard to produce high levels of Vitamin D during winter thanks to the sun’s angle. I am grateful I am in Perth, Western Australia and make laying in the sunshine a daily practice however, it still doesn’t mean my vitamin D is amazing, it does come down to how well your body is functioning (and a lot of Aussies are deficient - its very common).
If you would like to get your vitamin D levels checked, you can do so with your GP or you can arrange them privately by following this link.
Want more immune-boosting tips over the colder months? Join my newsletter by following the link here.
References
https://lymphosign.com/doi/pdf/10.14785/lymphosign-2016-0012?src=recsys&