Seasonal illnesses... is there really anything we can do to support our immune system?

Well, the answer is YES! Although catching coughs and colds at this time is pretty inevitable for some, there are a few things we can do to support immune function.

During this season, prioritize a balanced diet rich in vitamins and minerals. Incorporate plenty of plants of all colours, fruits & vegetables, whole grains, lean proteins, and healthy fats. Stay hydrated, maintain regular exercise & getting enough sleep will all help too. Nothing new here you are thinking... and you are right. The same advice should be considered all year round. If we are nailing the above and practicing good hygiene to prevent the spread of colds and flu's we should already be well prepped for winter.

So what about specific nutrients or supplements, will these help?

We should all be supplementing vitamin D between the months of October and April in the UK. This is the advice provided by the NHS and health ministers. Realistically though, for most of us, we may fair better supplementing vitamin D all year round. Taking less in the summer and more in the winter. Of course there are exceptions to this as it will depend on the lifestyle of an individual. So please ask the advice of a health care professional for personalised dosage.

Vitamin C & Zinc have long been linked to helping immune function. According to some studies Zinc was found to be more beneficial (enjoy some dark chocolate!) but both nutrients work in synergy. Vitamin C is found in an abundance of plants so this is where it is really important to eat those fruits and veggies! Vitamin C is very readily available in the body meaning it is easy for us to utilise. If you are someone who struggles to eat enough fruit and veg a supplement may be worth thinking about... But food first is always the best approach.

Other nutrients and herbs said to aid immune function include selenium, echinacea, elderberry, garlic, and ginger. Be sure to include these in your cooking!

Selenium can be found in nuts and seeds, seafood, good quality organic dairy products, chicken & turkey, eggs, legumes and some veg such as broccoli, spinach and mushrooms.

All of these tips, how much we sleep, the food we eat, partaking in regular exercise will create the ideal environment for our gut microbiota. And we now know that this is KEY to a healthy and functioning immune system.... and pretty much key to managing most modern day diseases.

So what should we avoid?

Avoid excessive sugar and alcohol consumption, as they can weaken our immune response (and damage our gut). Try to limit late nights and ultra processed foods.

This advice is the same for children. As their immune systems are still developing it is common for children to have up to 8 cold or spouts of illness a year! This is normal but supporting immune function is still something we can do to help their bodies prepare for them. Following this advice will also go a long way to developing good habits for our children and provide a great start to what will hopefully be a long and healthy life.

Lucy x