How to Strengthen Your Response to Winter Bugs
The kids are back at school, and the weather has started to chill off – all signs that winter bugs are back. Keeping our immune system strong enough to fend off winter bugs is a complex interplay of genetics, age, prior exposures, and stress levels. However, there are some things we can all do to bolster our defenses and make it through the winter season.
Focus on Gut Health:
It is said that 70% of our immune system resides in the gut; the bacteria in our gut is called our gut microbiome and plays a massive role in our immune response. The broader the range of bacteria, the better our immune response. This means:
Eating prebiotic foods (these contain compounds that promote the growth of beneficial bacteria). Bananas, broccoli, cauliflower, leeks, onions, garlic, artichokes, and oats are all good choices.
Consuming probiotic foods (these contain live organisms that may improve the gut microbiome). They can be found in fermented foods such as kefir, yogurt, sauerkraut, kimchi, miso, and kombucha.
Incorporating a diverse range of plants into your diet. It is said that up to 30 different plants a week is ideal. This should include herbs and spices, not just fruits and vegetables. Do what you can.
Eat a balanced diet that includes a variety of fruits, vegetables, lean proteins, and whole grains. A diverse and balanced diet can provide essential nutrients for a robust immune system.
Reducing sugar and alcohol intake. Both weaken your immune system by depleting your anti-viral defenses. If you're someone who frequently catches a cold after drinking too much, that's likely why.
Stay hydrated. Drinking plenty of water – dehydration can weaken our defence mechanisms.
Taking vitamin D until next spring, as it is essential for optimal immune system function. Ideally, get tested before taking a supplement, but even the NHS recommends taking a vitamin D supplement during the winter months. A daily dosage of 1000 - 2000 iu’s is generally enough to maintain levels for most people. You can find more information about vitamin D here as well as details on how to get tested. Vitamin C, zinc and vitamin B12 are also supportive of the immune system. Whilst these can be taken in supplements, if your diet is poor, no amount of supplementation will help.
Sleep:
Poor sleep habits can wreak havoc on our immune system. If you're not consistently getting between 7 and 9 hours of sleep, you need to work on improving your sleep routine. Sleep habits are highly personal, and it's a matter of trial and error to find the right routine. You can find some tips for better sleep [here] Ed can you add the link to the previous BV article on sleep?
Reducing Stress:
If you're one of those people who always comes down with a cold while on vacation, it's a clear sign that you need to find ways to reduce stress. It's easier said than done in today’s world, but taking 15 minutes a day just for yourself and doing something you love can make a significant difference. It could be enjoying a coffee with a friend, practicing yoga, meditating, singing in the shower, or simply pottering in the garden. If you are unlucky enough to get sick, ensure you take enough time to recuperate fully. Rest and recovery is vital.
Movement:
This doesn’t necessarily mean going to the gym three times a week or training for a half marathon. A short walk each day can be massively helpful. Even better is 'NEAT' (non-exercise activity thermogenesis), which describes how we burn calories when we are NOT exercising, such as breathing, sleeping, eating, and cleaning. Here are some ways to incorporate NEAT into your daily routine:
Avoid sitting for more than an hour at a time. Get up and do something active, even if it means walking to the next room, going up the stairs, or stepping outside for a few minutes of fresh air. In long meetings, consider standing at the back of the room to stretch the legs. For big Zoom meetings at home, turn off your video and do a few sit-ups, jumping jacks, or press-ups. They won't miss you for a minute if there are others on the call.
Track your steps. Download a steps app if you don't have a tracker. You don't need to reach 10,000 steps a day; focus on improving from your current starting point and work up to 6,000.
There is no silver bullet for keeping our immune system in prime condition, but with small changes to your eating habits, sleep routine, stress management, and movement, every little bit helps. Everyone's immune system is unique, and what works best for one person may not work for another. Tailor your approach to your specific needs and consult with a healthcare professional if you have any underlying health concerns.