Five Ways to boost your Autumn Defences.
Nothing can completely keep sickness at bay, but lifestyle tweaks can help.
(Source: Hull-Live Liz Connor)
Autumn can be a challenging time for our immune systems, with countless bugs doing the rounds and cooler temperatures meaning we're indoors more, making it easier for germs to spread.
Busy schedules can also increase stress, which doesn't help matters, and can quickly zap of us of the energy we need to get through the day, without having to rely on a steady stream of pumpkin spiced lattes!
"Every day, we each inhale more than 100 million different bacteria,", says Euan MacLennan, medical director at Pukka Herbs. "To stop the infectious invaders, we have about 30 million unique antibodies, each programmed to recognise a single known bacterium, plus millions more 'naive' antibodies waiting to attack previously unknown bacteria.
"Whilst our immune system is designed to fight off viruses, sometimes it can be helpful to support it against new challenges."
Here are some expert-recommended autumn boosters.....
- GET A SWEAT ON - If you've been neglecting your gym membership since lockdown ended , here's one very good reason to get back into a regular exercise routine. "As well as protecting our heart, exercise is really important for maintaining a strong immune system," Says Emily Rollason, Holland and Barrett's expert nutritionist, "whether that be a brisk walk to the shops instead of driving, or a swim in the sea, lake or river, research shows that regular exercise increases the circulation of white blood cells - the purpose of which is to kill any sickness - causing pathogens in the body."
- TRY A MEDITERRANEAN DIET.- It's not just about necking vitamin C supplements when you feel a cold coming on. Packing your daily diet full of immune-supportive nutrients and herbs, especially those with anti-viral properties, is a great way to give your body a good chance of staying inn peak condition. Dr Jenna Macciochi, a leading immunologist says: "A Mediterranean style anti-inflammatory diet is a great example of a scientifically supported immune nourishing diet pattern. Rich in fibre, healthy fats like omega 3s, lean protein and an abundance of colourful plant chemicals, it furnishes all our day-to-day nutrition needs, while also reducing chronic inflammation and guarding against age-related disease. "Curcumin, a compound found in turmeric, is a kitchen staple for fighting off unwanted inflammation and age-related disease. It mops up oxidative stress in the body and supports your own antioxidant systems." (For more information on the Mediterranean diet click these links "The Mediterranean diet" or "5 fab Mediterranean recipes"
- GO WITH YOUR GUT - According to Dr Macciochi, some 70% of the immune system is in close contact with our gut microbiota. "These good bugs help to coach and educate our immune system." she says. A varied, fibre and nutrient rich diet is important for promoting a healthy gut microbiome but could a top-up help? Caring for gut health with a daily probiotic containing clinically researched immune-supporting strains link lactobacillus and bifidobacterial strains, could be a simple way to help boost your health. For more information on gut health click on the following link "Boost Gut Health"
- LIMIT THE TAKEAWAYS - When we're busy and stressed, it can be easy to fall into the habit of ordering takeaway burgers or pizza, but Euan warns that "fast processed foods do not support our immune system at all. Researchers at the University of Bonn, have found that an unhealthy diet can cause the immune system to act as if it is responding to bacterial infections," he notes.
- SLEEP & DESTRESS - As we approach the winter months, we can become deluged with opportunities for socialising and overworking. While Dr Macciochi says this can be lovely in moderation, we need to be aware of the negative impact of stress and alcohol on our health, not lease our immune function. "In the short term, cortisol (a hormone produced by stress) helps to fight infection, but when its levels are continuously high, it can have a negative effect, suppressing and weakening the immune response towards potential infections" she warns. Sleep, she says, is a foundation of good immunity too. "Your chance of catching an infection is five-and-a-half times greater if you manage less than 6 hours sleep per night," "Protect your sleep by ensuring a calm wind down each evening, and work on establishing consistent wake and sleep times to give yourself the best chance of a good night's rest." For more information on sleep, click on the following links "Sleep forbetter health" and "Sleep promoting recipes".