Top tips to support your Immune System
We’re reaching that time of year when colds and coughs are circulating. With more than 200 different common cold viruses you’d be forgiven for thinking that catching one is inevitable but I have some top tips for you to help fight them off.
My first tip is probably not one you’d expect – I’m not talking about vitamin tablets or superfood powders – I’m talking about your gut!
Did you know that more than 70% of your immune system is based in your gut? Research has shown that it’s possible to reduce the frequency of catching coughs and colds by supporting the beneficial bacteria that live there. This is often my first step with clients who come to me seeking advice on boosting their immune system. Luckily, there are lots of simple ways you can keep your gut happy.
Gut bacteria thrive on fibre, so increasing your intake of fruit and vegetables is an easy way to help them. Aim for five a day – more if you can, (one portion is about 80 grams) and try to ‘eat a rainbow’. Just as we have different preferences so do different strains of bacteria, so eating a wide variety is the best way to ensure that each strain is getting what they need. Another way to pack more fibre into your diet is to swap refined carbohydrates for complex carbohydrates – choose brown pasta and grains over the white varieties which are much lower in fibre and nutrients.
Another way to support your gut health so that it can keep your immune system working effectively is to try fermented foods. These are foods that contain live bacteria to populate the gut – sometimes referred to as ‘probiotic’ foods. Unsweetened, natural live yoghurt, milk or water kefir, kombucha, sauerkraut, kimchi and miso are all examples of fermented foods and most can be found in large supermarkets or your local health food store. You could try adding some natural yoghurt or kefir to some granola and berries for breakfast, or sip on some warm miso as a comforting drink (don’t make the miso too hot or it will kill off the bacteria).
Vitamin C is claimed to be another well-known cold remedy and at this time of year there are adverts for high-street or supermarket own brand supplements everywhere. Interestingly, the evidence behind these claims is weak. There is limited evidence to suggest that vitamin C can actually prevent a cold, and only slightly more to suggest it can reduce the duration and severity of symptoms. My advice would be to steer clear of vitamin C supplements (check out my blog post on supplements for more reasons!) but to include fruit and vegetables rich in it instead – dark leafy greens are an excellent source and the wide variety of other nutrients in them will help you much more than the fillers in the cheap supplements!
Finally, zinc – another well-known ‘anti-cold’ nutrient. The evidence here is a little stronger but again inconclusive – and also stronger in terms of reducing duration and severity, rather than prevention. Foods to include to ensure you’re getting enough zinc are meat and shellfish or legumes, nuts and seeds for the vegetarians and vegans out there.
There are of course specific foods that are traditionally used for fighting coughs and colds, such as chicken soup, garlic and ginger. I’ll save these for another blog post so keep checking back.
In the mean time, wrap up warm, eat your vegetables and stay healthy! X