Optimising your immune system: Underrated vs overrated hacks

It’s officially winter and that means fairy lights, Christmas parties and if you’re unlucky a dose of cold and flu. Or whichever crazy bug is doing the rounds. It’s worth paying your immune system a little attention at this time of year however it’s easy to get drawn into marketing gimmicks and overinflated promises of a “boosted” immunity.

Before we dive into the most under and overrated habits here’s a quick fire list of the key nutrients involved in a healthy immune system and some of the foods you can find them in.

Vitamin A: Carrots, peppers, poultry
Vitamin B6: Carrots, wholegrain, poultry, broccoli
Vitamin B12: Eggs, shellfish, poultry
Vitamin C: Citrus fruit, peppers, carrots, berries
Vitamin D: Eggs, mushrooms, sunlight
Vitamin E: Wholegrains, eggs
Iron: Red meat, poultry, fortified cereals, wholegrain, dark leafy veg
Selenium: Shellfish, Brazil nuts
Zinc: Eggs, broccoli, shellfish

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Under-rated hacks

Eating a wide variety of fruit and veg
Before you reach for the supplements or superfoods check what’s on your plate and how much colour is in your diet. Try to include a minimum of 5-a-day but better still aim for 30 different plants per week.

Get consistent with protein intake
You don’t need to eat like a bodybuilder but including 20–40g protein per meal (not neglecting breakfast) will offer the body adequate amino acids to build antibodies and other immune cells.

Look after your gut microbes
70–80% of immune cells are present in the gut and when we consume plentiful fibre and probiotic-rich foods the good bacteria in our gut are able to create the compounds needed to keep these immune cells healthy.
Having a healthy microbiome is also associated with lower levels of overall inflammation which also benefits our immune functioning.
Eat a variety of fibres, stay well hydrated and avoid overly processed foods and your gut will thank you.

Prioritise Omega-3
Diets with adequate omega-3 lead to healthier hormones, healthier brains and lower inflammation. So try to include oily fish, flax seeds, chia seeds or an omega-3 supplement if you don’t eat any of these foods.

Managing stress & sleep
Chronic stress and disrupted sleep can lead to reduced activity of immune cells, increased inflammation and disrupts the gut microbiome too meaning nutrient absorption is impaired. This all has a negative effect on the immune system so stress management is a really important aspect of staying well through winter. Try to keep things calmer by sticking to a regular sleep/wake time, not overcommitting to plans you don’t enjoy and keeping things you love in the diary (like the gym!)

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Overrated hacks

Going OTT on supplements
Well thought out and modest supplementation can be a really positive thing to bring deficiencies back to healthy levels but try to avoid going crazy with “immune boosting” supplements. Most are unnecessary at best and harmful at worst. Common culprits include super strength Vitamin C, zinc and selenium. Though these are water-soluble nutrients and are likely to be excreted if safe levels are exceeded they can still have unpleasant side effects such as stomach cramps and diarrhoea, nausea or hair loss and nerve damage (respectively).

There is evidence to suggest that taking a zinc supplement in the very first hours of cold may help shorten its duration however unless you are sure you are deficient then there is no need to take zinc on a daily basis.
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It’s important to be mindful of what is in your supplements too as many contain bulking agents, emulsifiers and artificial sweeteners which ironically disrupt the gut and can lead to less effective nutrient absorption. In my opinion the biggest red flags are effervescent supplements such as vitamin C/zinc and Berocca-type supplements as they contain artificial sweeteners, bulking agents and are also highly acidic which isn’t great for dental health. Stick to the healthy food-first habits and if you must pop a Berocca, don’t exceed the recommended intakes or sip them all day (your teeth and gums will thank you).

Superfoods
“Superfood” is a well thought out marketing term simply referring to foods which are high in certain vitamins, antioxidants or phytonutrients. Common superfood additions to products include elderberry, açai, spirulina, maca and goji berries. These are not bad additions to the diet and do offer some really great nutrients however their benefit is often overegged and a lot of products only contain very small amounts of these ingredients.
You don’t need to avoid these but I’d encourage you to think of them like the baubles on your Christmas tree, they’re a nice add-on but they’re not the tree itself. Get the foundations right first rather than thinking a big handful of goji berries will cancel out a poor baseline diet.

Juice detoxes
Juicing is often advertised to boost immunity as juices contain high concentrations of antioxidants and vitamins such as vitamin C. This is of course a great thing but juicing alone leaves you missing out on vital nutrients. Immune cells need all 3 macronutrients (carbs, protein, fat) to perform at their best so juices like superfoods are best added to a healthy baseline diet. If you enjoy a juice opt for a cold-pressed option which has a higher ratio of veg to fruit to keep the sugars a little lower.

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If you’re interested in making some changes to your diet to help support your overall health through the winter season, or maybe you’re confused about supplements then why not drop me a message or book in for a chat, Hannah

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