IMMUNE SYSTEM Top tips for tip-top immunity

5 WAYS TO SUPPORT Your Immune System

Healthy new habits to keep your immune system fighting fit, no matter the season. By Anna Blewett

How are you feeling? A bit frazzled, no doubt. But is that high-temp-newcontinuous-cough frazzled or just the regular seasonal bleurgh?

Recently, we've all become hyper tuned in to our health, ready to pounce on sensations that might herald the arrival of Covid-19. The efficiency of our bodily functions (or sometimes inefficiency) has been at the forefront of our thoughts over the past year, with worries about our wellbeing sky high. So, taking steps to support your immune system is a double win; you take control of your health anxieties and raise your chances of staying healthy to boot! Here are some simple steps to bringing your immunity A-game...

1EAT FOR YOUR GUT, NOT THE 'GRAM When it comes to a tip-top immune response, diet is a huge deal, as nutritionist Amaeze Madukah (lifesrecipe.co) explains. "Around 70% of our immune tissues are housed in our gut," says Amaeze. "Eating a variety of fruit and veg is the best way to support a diverse population of beneficial gut bacteria." Yes, there are pro- and prebiotic supplements out there, but Amaeze recommends a 'food first' approach. "Aim for 30 different fruits and veg a day," she advises. "It sounds a lot but includes every ingredient such as herbs, onionsand garlic."

2KISS MAGIC FIXES GOODBYE It's tempting to believe one nutrient can turbo-charge your immunity, but with immune cells at work in our blood, tissues and some key organs, your whole diet is relevant. "Vitamin C, in particular, has been put on a pedestal during the pandemic," says Amaeze. "While it does have a role

in supporting your immune system, it doesn't 'supercharge' your protection against illness." A varied, healthy diet will tick the box. "Vitamin C is a watersoluble vitamin, so any extra you're getting in a tablet will just be expelled by your body as expensive pee." However, Amaeze does recommend a vitamin D supplement. "People are just realising vitamin D is vital in regulating the function of the immune system. Again, it's not 'the key', but taking supplements is particularly important in winter when we're not getting the UVB rays our body converts into vitamin D."

3STOP DOOMSCROLLING ALREADY! Swapping late-night screen time for healthier rituals can make all the difference. "Prioritising sleep is the single most important thing we can do to support our general health and specifically immune system," says functional health coach Fran McElwaine (realhealthandwellness. com). "Sleep is the time when the body and brain detox, and poor sleep leads to a build-up of toxins which impairs our immune function." If you're already smashing a healthy routine – swerving screens, knocking out a few stretches and spritzing calming lavender oil (thank you,

Tropic’s So Sleepy range) – there's one more step. "Being outside during daylight hours, especially in the morning, helps to programme our brains to sleep better at night," says Fran. "Building a morning walk into your daily routine will benefit your general health."

4BE KIND TO YOURSELF. NO, KINDER THAN THAT

Life can throw us many stressors, but lowering your body's alert level is an important part of the immunity puzzle. "Stress hormones such as cortisol, epinephrine and norepinephrine tell our body to shut down key functions, including our immune response," says Fran. "Simple things like laughing and prioritising self-care – really taking any opportunity to pamper ourselves – all help to switch off the stress response and allow our immune systems to return to factory settings."

5MOVE YOUR BODY, BABY! Physical activity and, in particular, regular moderate exercise is proven to increase infectionzapping white blood cells and slow age-related deterioration of your whole immune system. But are you getting enough? "Every movement matters," says Pilates instructor and nutritionist Paola Langella (shapesstudio.co). "A workout doesn't have to mean sweating for an hour, even dancing in your living room will benefit your general health."