Top 5 tips for supporting your immune system with food and supplements
Winter is a time with extra bugs lurking around and it is actually totally normal and healthy to get ill now and again. However, it is not normal to get constantly ill with little coughs and colds or worse. This is a sign of a weakened immune system.
Nutrition can support the prevention of repeated illness, along with lifestyle modifications like adequate sleep, rest, stress management, moderate exercise and time outside in nature.
Top 5 tips for supporting your immune system with food and supplements:
Hydration – drinking 2 litres of water a day is a great place to start
Balance your blood glucose – this includes having protein, fats and fibre with each meal. I often find breakfast is the hardest meal to ensure is blood glucose friendly as typically ‘in the western world’ we have cereals and toast. These default options do not have the fibre, protein or healthy fats to support blood glucose. Blood glucose friendly breakfast ideas include: eggs on toast, frittata, Greek yoghurt with nut/seeds and fruit, peanut butter on toast, smoothie with protein powder, fruit and yoghurt/ nuts.
80% of our immune system starts in the gut – we want our beneficial bacteria to flourish and to support this includes feeding your gut with lots of fibre (nuts, seeds, vegetables, fruit) – aim for 30 different plant-based foods a week – variety is key. Also, include some fermented foods like kombucha, pickles, apple cider vinegar and fermented veggies. If you are experiencing worsened symptoms with introducing these foods then it might be worth working with a practitioner to see what is causing this – often there is something out of balance in the gut when these foods makes symptoms worse.
Ensure your vitamin D is adequate; you can do this privately through companies such as Medichecks – ideally your Vit D level will be 75nmol- 125nmol – if it is low then supplement accordingly.
Elderberry is a wonderful whole food herbal supplement that supports your immune systems and naturally high in vitamin C – research shows in has both natural antibacterial and antiviral properties. Elderberry supplements usually come in the form of a syrup – brands include Pukka, Biona and Sambucol.
Resources:
Book about gut health and immunity
Dr Kitchen – recipe book with lots of fibre
Written by Rosie Tadman, a Nutritional Therapist and Coach, part of the My Wellness Hub team.