Hacks to supercharge your immune system now
We talk to Sarah Carolides, nutritional therapist and genetic health consultant, on how to keep well in winter and the importance of gut health.
She says, 'Many people find autumn a problematic period health-wise. It’s as if the first cold snap catches them unawares and they come down with an infection or unexpected bout of flu before winter has even started. It’s time to start nourishing ourselves with food and targeted supplements. Roughly 70% of our immune cells are housed in the wall of the gut. This is why most functional medical practitioners look at the gut even when you present with seemingly unrelated diseases. Our digestive health literally affects our entire body.'
Top tips on how to supercharge your immune system now
LOOK AFTER YOUR GUT
'As well as looking after the gut wall itself, we need to look after our microbiome, which is the colony of bacteria and fungi that live inside our gut,' says Sarah. 'It is vital for immune health to make sure we have the right balance of good vs. bad bacteria to fight off the viruses and bugs that come our way over winter.
'Autumn and spring are the best times to have a course of probiotics and prebiotics, to make sure our microbiome is in tip-top fighting condition. As well as the supplement, try making some home-made sauerkraut or kimchi. It’s easy, cheap and kids will love helping massage the cabbage with salt to tenderise it. Fermented foods act as natural nourishment for the gut bacteria. Other fermented foods to try include kefir, kombucha and miso.'
Try dining out on miso: CW has picked the best in Japanese dining here.
INVEST IN SUPPLEMENTS
'Vitamins C and D are vital for immune health. Most people in this country are deficient in vitamin D, and I recommend all my clients to start a supplement from the beginning of October until April. One thing I am really excited about this year is the availability of concentrated mushroom extracts. Recent research has shown the potency of medicinal mushrooms, which can be taken alongside any other medication as they have no contra-indications.'
'I am very keen on the turkey’s tail mushroom, which you should start taking at the first sign of a virus. It acts directly on the immune system, boosting the body’s response against pathogens. The polyporus mushroom is another one that works amazingly on mucus and nasal congestion just like an expectorant without the side effects. Look at Hifas da Terra as a supplier of top quality medicinal mushroom supplements. One I recommend for general prevention during the winter is called Bio-Defense (£34).'
To back this up, the CW team went mushroom hunting. The surge in the popularity of mushrooms shows no signs of slowing. According to Exploding Trends the 'search volume for “mushroom liquid' has grown 96% over the last five years.
This modest vegetable provides a host of immune-boosting antioxidants, vitamins, and minerals. Reports put the value of the mushroom market near £18 billion by 2025.
LOAD UP WITH ANTI-INFLAMMATORIES
'Turmeric and ginger are all round anti-inflammatories and immune boosters. I am already starting my mornings with hot lemon, grated turmeric, ginger and a half teaspoon of local raw honey. We love the London Honey Company to stock up on all your amber nectar. Or Holland & Barrett have some brilliant Manuka options that are high MGO that determines the grade and potency of the Manuka honey.'
TRY INTERMITTENT LIVING
'There is a lot of buzz in the health world at the moment about "intermittent living". This is an extension from the intermittent fasting trend where you are supposed to stress your immune system by taking cold showers or going cold swimming even in winter. Intersperse this with hot saunas (infra-red ones especially have benefits).
'Try Glow Bar London. Even when it gets cold, I would advise getting outside as much as possible as the mental health benefits of natural daylight become more important during the short winter days.'
GO FOR THE BONE
'Bone broths are an excellent habit to get into at this time of year. The book Brodo by Marco Canora is a lovely introduction and has some great recipes to get you started. Bone broth helps nourish gut bacteria and boost the immune system. On their own, they make a great alternative to the afternoon coffee fix, or as a base for all sorts of nourishing autumn soups and stews.'
The CW team like to stock up on powdered versions like Ancient Nutrition Bone Broth, £44.99 for ease and quickness.
5 TIPS TO BOOST YOUR IMMUNE SYSTEM FOR VIRUS PROTECTION by Simone Faby, registered nutritional therapist at Nutrition Space
We all need to boost our immune system to defend ourselves from Covid-19. A few changes to your diet may provide support to your natural defences against viral respiratory infections:
1. Try the sunshine vitamin: crucial in fighting respiratory infections, vitamin D is mainly obtained from sun exposure during the summer months, and our absorption from food is low. Many people may benefit from supplementing to increase their levels. It is worth checking for deficiency (convenient home test kits are available). Stock the fridge with oily fish, eggs, mushrooms, and dairy.
TRY THIS: Better You Vitamin D Oral Spray, £9.50
Better You Vitamin D Oral Spray, £9.50 – buy here
2. Antioxidants are essential to fight infections and protect your immune cells: so the more colours on your plate the better to boost your levels of vitamins A, C and E, and selenium and zinc. Opt for fresh seasonal greens, orange and red vegetables, pulses, fruit, wholegrains, nuts, seeds.
3. Eat good-quality protein like seafood, poultry, lean red meat, eggs, nuts, wholegrains and pulses with each meal to support your energy levels and our needs tend to increase due to infections. These supply vitamin B6, B12 and iron.
TRY THIS: Together B Complex with Bioflavonoids Capsules, £8
Together B Complex with Bioflavonoids Capsules, £8 – buy here
4. Choose warmer and nourishing food such as porridge, soups and slow-cooked stews. Eat your vegetables raw or lightly cooked to maximize their antioxidant potential. The gut is key to immunity, so supporting digestion is crucial.
5. Cut back on stimulants such as caffeine, alcohol and refined sugar as they have a weakening effect on the immune system. A bit of red wine is fine though for its phenol. Drink plenty of herbal teas, including fresh ginger, thyme and rosemary.
If you would like to get individualised advice on improving your immune health, please book a one to one consultation with Simone Faby –visit www.nutritionspace.co.uk
