The Immune System

The immune system is one of the most powerful weapons we have when it comes to fighting off infection and disease. Its main role is to detect and remove foreign invaders that enter the body and cause infection and illness. It acts like a defence system, our very own personal army, working quietly in the background to keep us healthy and strong. The stronger our immune systems are, the less susceptible we are to catching colds and flu. Here are my top tips for keeping you and your family fighting fit and healthy this winter and beyond….

1. Get Sufficient Sleep 

 As well as playing a very important role in children’s overall development, sleep is one of the most essential components of a healthy immune system.  Lack of sleep reduces natural killer cell activity by up to 70% which can leave us more susceptible to colds and flu. 

2. Eat the Rainbow 

What does that actually mean and why is it so important? There are many nutrients involved in keeping the immune system functioning optimally and a diet that is full of variety and colour will provide the body with the right mix of vitamins and minerals it needs to stay healthy. The chemicals found in brightly coloured fruit and vegetables contain nutrients that help the body create white blood cells needed to fight infection. Aim to serve 7 portions of fruit and vegetables per day or 25- 30 different fruit and vegetables per week.

3. Add Fibre 

Did you know that up to 80% of our immune system is located in the gut? When it comes to improving our immune health, one of the most important areas to focus on is the gut. Fibre found in fruit and vegetables feed the good bacteria in our gut and these bacteria play a very important role in the overall health of the immune system. Real food is the key here. Avoid processed foods and foods that are high in sugar as they have little to no fibre.

4. Keep Hydrated 

Staying well-hydrated is important for our health in general. However, when it comes to bolstering your defences, water plays a very important part. Our immune system needs nutrients to function. And since our bloodstream which carries nutrients throughout the body is  made mostly of water, proper hydration is key.

5. Use Herbs & Spices

Cooking with herbs and spices not only helps enhance the flavour of dishes, but they also provide lots of immune-boosting properties. Garlic is a potent superfood, thanks to the active ingredient allicin, which helps the body fight viruses. Ginger and turmeric have anti-inflammatory and fever reducing properties. Most culinary herbs contain anti-inflammatory properties due to their phytonutrients – oregano, thyme and basil also have natural, infection fighting properties.

6. Get Outdoors 

Getting outdoors and keeping active is important for our immune health for 2 reasons. Our body makes vitamin D under the skin when outside in daylight, which is the reason vitamin D is sometimes called the 'sunshine vitamin'. Some studies suggest that maintaining healthy vitamin D levels is important in supporting the body’s ability to fight off infection. Few foods contain vitamin D but salmon, tuna, trout and mackerel are amongst the best sources. Cheese, mushrooms and eggs contain small amounts. Getting outdoors and exercising is also very important for strengthening children’s immune systems. Aim for at least 30 mins outside daily.

7. Reduce Sugar Intake 

Sugar is everywhere and most people, particularly children are eating more than the recommended daily amount. Sugar increases inflammation in the body and affects the ability of white blood cells to fend off viruses and bacteria. In fact, the immune system stays depressed for hours after consuming sugar.

8. Managing Stress -

People lives are busy. There is lot of uncertainty going on in the world at present. The immune system and stress are very closely linked - increased stress levels can reduce the immune system’s ability to fight off invading germs and foreign invaders.

There is no magic pill, no one food or vitamin supplement that will prevent you from catching any virus, but a healthy lifestyle, one that includes getting sufficient sleep and having a balanced diet plus some daily exercise/movement will help strengthen the immune system and keep it healthy and strong all year round.