Tuesday Tip: Maximizing Immunity 🦠

With the cold, wet weather hitting its definitely cold/flu season so you will hear lots of promotion of products which can ‘boost’ your immune system. While the idea of “boosting” the immune system is popular there are actually no scientifically proven direct links between various lifestyle changes and enhanced immune function. Having said that there are things you can do to support your immune health.

When you experience symptoms of illness, it’s actually your immune system reacting to infections or injuries. So these responses are good as it means the immune system is doing its job. Ways you can help it do this include:

Diet and Lifestyle

• Aim for a balanced diet, with plenty of fruit and veggies, whole foods and a variety of nutrients.
• Exercise is important and has been shown to increase immune system activity and enhance immune function and overall health.
• Sleep is vital to allow your body to recover and function optimally. Also it’s important to stay hydrated.
• Smoking and alcohol consumption hinder the immune response so are good to avoid or reduce. Obesity and diabetes have the same impact too so it’s important to manage these factors where possible.

Essential Nutrients

• Vitamin C may reduce the duration and severity of colds. Studies indicate an 8% reduction in symptom duration and a 50% reduction in upper respiratory infections.
• Vitamin D supports immune function and helps prevent infections. Many people do have low levels so it’s often worth supplementing during winter
• Some research suggests garlic can lower illness frequency and severity, though the studies do have some limitations but it shows potential. Consuming two cloves daily or an equivalent garlic extract may be beneficial.

Avoid Low Energy Availability (LEA)

Going on fad diets and drastically cutting calories is a great way to reduce immune system function. If you’re trying to lose weight ensure a moderate calorie deficit and don’t be tempted to cut out carbs (the best source of energy for muscles and brain function)

While direct “boosting” of the immune system is not scientifically supported, maintaining a healthy lifestyle and balanced nutrition can significantly enhance your immune response. Focus on a balanced approach , and beware of trendy supplements or extreme diets.

Happy Tuesday 🤗
Xx