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4 Tips to Keep You Well This Winter Our immune system is a complex network of proteins and cells that work together to protect us against microbial pathogens (viral, bacterial, fungal, etc.) that we come into contact with daily. Our immune system helps our body to prevent infections, reacts against foreign substances and abnormal cells. Basic dietary and lifestyle modifications can help to support and strengthen our immune system, giving our bodies the best chance to fight off infections. 1. Up your intake of fruits, vegetables, herbs & spices! Fruits, vegetables, herbs and spices are rich in vitamins and minerals, loaded with antioxidants and have antiinflammatory properties which help to modify immune responses and support a healthy immune system. Aim for 5 - 7 serves of colourful veggies and 2 - 3 serves of antioxidant rich fruit per day. Add herbs and spices to your meals including thyme, rosemary, mint, sage, oregano, chives, cinnamon, cardamon, basil, turmeric, ginger, and dill or sip on herbal teas including echinacea, ginger, chamomile, dandelion, chicory root, passionflower, peppermint, lemon grass, hibiscus, and elderberry.
By Caitlin Buttenshaw Caitlin Jane Naturopath
2. Enjoy the sunshine & boost your vitamin D levels. Vitamin D helps to regulate the immune system by reducing inflammation and enhancing the function of immune cells that protect us against viral, bacterial and/or fungal pathogens. Aim for at least 15-30 minutes of direct sunlight per day. 3. Manage your stress Stress can impact our immune system’s ability to fight off antigens, which makes us more susceptible to infections. If you’re feeling stressed, try to implement a few practices into your daily routine to help calm your nervous system and clear your mind. This could include meditation, practicing mindfulness, booking in for a massage, walking in nature, calling a friend, deep breathing, journaling, or taking some time out for yourself. 4. Prioritise sleep Adequate rest and sleep can help to reduce inflammation and enhance the ability of your immune cells to fight off viruses and other pathogens. If you can, aim for 7-9 hours of sleep per night.
