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As winter approaches and the cold weather settles in, it's essential to give our immune system the extra support it needs to stay strong and resilient. The darker, colder months often bring an increase in seasonal colds and flu, making it the perfect time to focus on boosting your natural defences. Here expert nutritional therapist and founder of Inessa, Aliza Marogy, along with nutritionist Stephanie Moore, share nine ways you can help your immune system right now...
1. Pop Sleep To The Top Of Your Agenda
We all know that a good night’s sleep can really help our mood and mental function but it’s also incredibly important when it comes to our overall health. “Sleep is essential for helping the body to regulate immunological responses and studies show that failure to regularly get a full night’s sleep makes us more susceptible to catching illnesses,” says Aliza who suggests placing sleep as an even higher priority during the winter months and aiming for at least 8 hours.
“If you struggle to sleep, try to go to bed at a sensible time and get into a routine of doing so. Avoid using screens for one hour before bedtime and steer clear of caffeinated foods and drinks after lunchtime,” suggests Aliza. “Don’t forget to ensure you’re getting exposure to natural light throughout the day as this helps to regulate melatonin – the hormone that helps us to sleep.”
2. Boost Your Vitamin D Levels
Vitamin D plays a big part when it comes to our overall health but especially to the functioning of our immune system. This is because it helps to activate our immune defence system as well as boosting the function of immune cells which help protect us from viruses and illnesses. Whilst we can get vitamin D through exposure to natural sunlight and some foods we eat, the NHS recommends that between October and early March that we should consider supplementation of 10 micrograms per day.
“It’s worth getting a test once or twice a year to make sure your vitamin D levels are within a healthy range,” advises Aliza. “This year, testing and supplementing the right amount is particularly important as we’ve had fewer sunny days than usual and many of us have the potential to have low levels,” she adds. “When it comes to supplementation, make sure yours contains the superior and more bioavailable D3 from as opposed to vitamin D2 which can be harder for the body to utilise.”
3. Eat Plenty Of Nourishing Foods
Eating a well-balanced diet is undeniably one of the best ways we can support our immune health - so although it’s easy to fall off the wagon with wintery weather, try to be mindful of what you’re eating. “Try to eat a wide variety of vegetables, fruit, nuts, seeds, wholegrains, beans and pulses as these are the best way to ensure you’re ingesting lots of vitamins and minerals,” says Aliza.
“One of my go-tos during winter is chicken soup as it’s full of vitamin-packed vegetables as well as chicken which is high in protein and contains amino acids for us to make antibodies,” she adds. “The healing effect of this age-old remedy is more than just an old wives’ tale – it’s been widely studied and shown to help speed recovery from common coughs and colds. Try adding in garlic, ginger and turmeric too as these are renowned for their antiviral, antibacterial and anti-inflammatory properties,” she adds.
“Omega 3 fatty acids (EPA and DHA) are also great for healthy immune function and one of the richest food sources is oily fish. Look to eat mackerel, trout, salmon and sardines but if you’re vegetarian or vegan, there are some plant-based sources of another essential fatty acid called ALA (alpha-linolenic acid) which your body is able to convert to EPA and DHA,” says Aliza. “That being said, conversion results can be lower so those who don’t eat oily fish should supplement plant sources with an algae-based vegan omega 3 supplement.”
4. Support Your Gut Health
“The health and balance of the gut microbiome plays a pretty big role in our overall immune function,” says Aliza. “So if you’re worried about catching those winter colds and flus, eating a varied diet and supporting your gut microbes is one of the best things you can do. You should also be conscious of your alcohol consumption and sleep too,” says Aliza. “Those with digestive issues may also benefit from specific, well-researched strains of probiotic bacteria,” she adds. “This can be done by consuming foods which naturally contain ‘good’ bacteria such as live yoghurt, kefir, sauerkraut and kombucha.”
Want to learn more? You may also like - Why Is Gut Health SO Important For Our Wellbeing?
5. Be Mindful Of Stress Levels
Daily stressors are normal and inevitable but ongoing periods of stress can be detrimental to our immunity. Heightened stress causes our cortisol (the stress hormone) levels to increase which in turn suppresses the effectiveness of our immunity system. Whilst we appreciate stress is often out of our control, there are several things we can do to help.
“Stress management techniques such as deep breathing and meditation coupled with effective aromatherapy products can be really beneficial,” says Aliza. If you’ve had a particularly overwhelming day, be sure to carve out some time in the evening to unwind and switch off properly. This can be anything from a yoga class or session at home to a bath or even just 5 minutes of focused breathing.
Take a look at our Scent To De-Stress range which has been expertly developed with stress in mind. Our favourites? Real Luxury Bath Foam or our Moment Of Calm Oil Blend diffused through our Wellbeing Pod. Both help to create a moment of calm in minutes.
6. Stay Hydrated
Dehydration can weaken your immune system, making you more susceptible to illnesses. “Your immune system relies on lymph, a fluid in your circulatory system, which carries immune cells around the body,” explains Stephanie. “Lymph is largely made up of water, so staying hydrated helps keep it moving efficiently.” If you’re someone who exercises a lot, adding electrolytes to your water can also help to boost your wellbeing and help replenish minerals lost through sweat. Aim for at least 2 litres of water per day, and if you find it hard to remember, try keeping a water bottle nearby throughout the day.
7. Get Moving… Even If You Don’t Feel Like It
Regular exercise isn’t just good for your heart and mental health – it’s a great way to boost your immune system, too. While it can be tempting to stay snuggled up when you’re feeling under the weather, moving your body could actually help to make you feel a bit better. Studies show that even gentle exercise can help to briefly raise your core temperature, helping your body fight infection better.
Thankfully, you don’t have to go all-out if you’re not feeling up to it – gentle movement like walking or yoga is enough to keep the blood pumping and help you feel refreshed and re-energised.
8. Get Outside For Some Fresh Air
Getting outside for some fresh air – even in the colder months – can help boost immunity by supporting your mood and helping to reduce feelings of stress. “Just 20 minutes a day spent in nature can help lower stress levels and increase overall wellbeing,” says Stephanie. If you’re finding it hard to get outside due to the weather, try opening a window to let in some fresh air or consider indoor plants to improve air quality.
9. Take A Bath
A warm bath can be a simple yet powerful way to support your wellbeing, especially when you're feeling run down. Taking time to relax in the bath helps soothe both the body and mind, promoting a sense of calm that can aid better sleep – an essential part of staying healthy during winter. Studies have shown that warm baths may help improve circulation and reduce stress, both of which contribute to a more balanced immune system.
For the ultimate winter warming bath, try using our Real Luxury Wellbeing Soak Multi-Vitamin Bath Oil which does just as you’d expect from the name and lets you soak in real luxury.
Still not sold on the powers of a good bath? Have a read of this - Three Reasons Why A Bath Is So Beneficial For Your Wellbeing
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