Supporting Your Immune System
Our immune system plays a vital role in our health, and is made up of a range of tissues, systems, organs, cells and proteins that act as our body’s defence. Together they work to protect us from outside toxins, bacteria, pathogens and oxidative stress.
Our bodies are actually pretty self-sufficient but sometimes we can benefit from a little helping hand. There is a great deal that we can do with nutritional and lifestyle interventions that can help support and modulate the immune system.
To support your immune system and its responses, we need to focus on:
Avoiding nutritional deficiencies
Moving – not too little, not too much
Getting adequate quality and quantity of sleep
Managing our stress levels
Here Work Well Being Associate and Nutritionist Clarissa shares some of her top things to consider introducing to your daily habits:
Gut Health
Did you know that 70% of our immune cells are located in the gastrointestinal tract? And part of that immune response is contributed to by our gut bacteria and its balance. In order to have a healthy and thriving gut flora, consider introducing fermented foods.
Fermentation is a food process where microorganisms such as yeast and bacteria break down a food’s sugars. Traditionally used to preserve and increase shelf life, people now choose to consume fermented foods because of the by-product of fermentation – bacterial growth! These foods such as sauerkraut, kefir, kombucha, live yogurt and kimchi may deliver a dose of friendly bacteria which may contribute to healthy bacterial balance and support the majority of immune cells located there.
Focus on Vitamin C Through Food
Always at the top of the list for immune support is Vitamin C, a powerful antioxidant that has anti-inflammatory activity and supports the body’s ability to fight infection. Our bodies cannot actually make Vitamin C, so we must obtain it from what we eat and drink. And did you know that broccoli has more vitamin C than orange juice! Load up on broccoli or otherwise reach for citrus fruits, cranberry, kale, peppers and Brussel sprouts.
Sleep
A good night’s sleep, anything between 7-9 hours, may help strengthen the disease fighting ability of T cells. A recent study showed that just one night of 4 hours’ sleep depleted the body’s natural killer cells by 70%! Optimise your sleep by reducing blue light exposure omitted from technology, time your caffeine intake (no later than 3pm) and adjust your sleeping space - the ideal temperature for sleep is 16-18°C.
Hydrate
We often associate dehydration with hot weather, however, it’s just as important to maintain your hydration levels during colder months too. Staying hydrated supports your body’s ability to eliminate toxins and waste materials, which is vital for the immune system. Try to avoid too many caffeinated drinks as these may lead to increased toilet trips and potentially dehydration! Aim for 1.5-2 litres of water every day and if you are craving something warm reach for herbal teas such as lemon and ginger.