10 steps to supercharge your immunity

As lockdown restrictions ease there is a sense of excitement as we return to some level of normality, but there is also a degree of anxiousness as our potential risk of exposure increases. We are going through times of uncertainty and fear in relation to global and personal health. One of the most empowering things you can do at times when so much feels out of your control is to manage your health by taking charge of your diet and lifestyle.

Your immune system is the most powerful weapon you have against disease. Strong immunity means that the body is better able to fight off viruses and germs and you really are in control of your immune system’s resilience.

Here are my top tips to keep you fighting fit as we come out of lockdown – and beyond.

1. EAT REAL FOOD

Your body needs real, unprocessed food to stay healthy and not the processed foods that marketing companies try and trick you into thinking are OK for you to eat. Focus on eating natural, unrefined, unprocessed food as much as you can and cut out (or at least cut back on) sugar.

That means focusing on eating meat, fish, eggs and vegetarian sources of protein like tofu, beans, lentils and chickpeas, and nuts and seeds, plus a broad range of fruit and vegetables. Follow the 80/20 rule (for the avoidance of doubt, this means eating healthily 80% of the time – think fresh apples rather than apple juice, or wholegrain bread instead of a white bread butty). This allows you 20% of the time to have a few treats, really enjoy them and not feel guilty about it.

2. ENJOY ‘HAPPY TUMMY’ FOODS

Did you know that up to 80% of your immunity to germs and disease is in your digestive system? The mucosa-associated lymphoid tissue (MALT) in the gut is part of the first line of immune defence so getting the right balance between beneficial or ‘good’ gut bacteria and the ‘bad’ or potentially pathogenic bacteria is key.

How to do this:

The gut environment takes a beating year after year, owing to poor diets, too much sugar, stress, antibiotics and other factors. Even if you have no obvious tummy troubles, digestive health is vital, so it’s worth the extra effort to take care of your gut bugs because when they’re happy, they’ll look after you in return.

Add probiotic and prebiotic foods to your diet, as these re-populate the gut with good bacteria and feed them well enough to crowd out bad bacteria.

Here are some gut-friendly choices to get you started:

• Organic, probiotic, natural yoghurt – sometimes called ‘live’ yoghurt
• Always buy full-fat yoghurt, as the 0% or no-fat options have increased levels of milk sugars – and fat isn’t the enemy, either in life or in weight loss
• Miso soup or miso bouillon paste (add these to soups and stews)
• Oats (soak first, as you would to make overnight oats, in order to release the goodness)
• Onions, garlic and Jerusalem artichokes
• Green Bananas
• Beans
• Cooked, then cooled, potatoes (think delicious potato salads at the BBQ!)

3. COOK WITH HERBS & SPICES

Adding flavour to food is a smart way to include delicious immune supporting goodness on your plate.

Garlic is a potent superfood. It is antimicrobial, thanks to the active ingredient allicin, which helps fight viruses, and has been used for thousands of years to support the immune system and prevent sickness. To make the most of allicin, crush, chop or grate the garlic cloves and allow them to sit for a few minutes. This releases more allicin. Once formed, it is fairly resistant to heat.

Most culinary herbs contain anti-inflammatory properties due to their phytonutrients, but oregano and thyme are particularly rich. Spice up your cooking with turmeric and ginger, too, as these are well-documented immune supporting spices.

4. SAY NO TO SUGAR

Even if you don’t consider yourself a sugar addict, it’s worth taking a look at how much you do consume – and trying to swap sugary treats for something more wholesome.

Sugar fans the flames of inflammation 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, according to recent studies.

If you’re feeling like something sweet, opt for whole fruits and eat them with a few nuts to add some fat and protein, making it a nicely balanced snack.

If you really miss that chocolate hit, try a few squares of pure, dark chocolate like Lindt, Green & Blacks or any good chocolate with a higher cocoa content (at least 75%).

5. DRINK MORE WATER

Staying well-hydrated is important for health in general. When it comes to bolstering your defences, water is a miracle worker. It flushes germs from your system, helps your blood to carry plenty of oxygen to your body’s cells and allows those cells to absorb important nutrients.

Invest in a filter jug or bottle to avoid high levels of chlorine and fluorine along with your tap water.

6. CONSIDER HERBAL TEA

Green tea and chamomile tea can help supercharge your immunity. That’s because they contain antioxidants that help battle free radicals that wreak havoc across the immune system. In truth, we don’t know how large the effect really is on the immune system but, even if the effect is minimal, every little helps!

7. HELLO SUNSHINE!

Spending sufficient time in sunlight is a vital immune defender.

Vitamin D is made by your skin absorbing sunlight, so getting outside during daylight hours is a good reason to leave work early or take your children to the park when you’d rather sleep late. Even sitting outside while you have your morning cuppa is a perfect way to get some extra rays.

Expose as much of your bare skin to the sun as possible, and don’t forget that sunscreen inhibits the process. I know we need to be careful of the sun in New Zealand but slathering ourselves in sunscreen every time we leave the house means we may not be getting enough vitamin D. Ironically vitamin D deficiency has been linked to worse outcomes in melanoma so it really is an important nutrient. Aim to have around 20 minutes of sun exposure without sunscreen to get your hit of vitamin D. This time will vary depending on your skin type, so do be careful!

You can boost your vitamin D levels by eating more of the following foods: oily fish (salmon, mackerel and fresh tuna), beef liver, mushrooms, cheese and egg yolks.

Before thinking about supplementing vitamin D, it’s worth checking your levels to avoid under or over supplementing. You can self-request a vitamin D test from Labtests or ask your GP to refer you (either way, there is a small charge).

8. MANAGE STRESS

We can’t escape stress and right now is a particularly stressful time, but stress has a direct impact on your immune system. One of our key stress hormones, cortisol, can reduce immune function and weaken your defences. Now is more important than ever to focus on self-care habits and build these into your routine…every day!

9. GET ENOUGH SLEEP

Being tired is not good for your health. Simply, your body needs rest to stay healthy. In one study done at a private research university in Pennsylvania in the US they found that, even if people said they felt fine and dandy, if they’d had less than 7 hours of sleep a night, they were three times more likely to catch a cold than people who had had an average of 8 hours or more of the ole shut-eye.

Do not underestimate the power of sleep!

10. MOVE IN A WAY THAT FEELS GOOD

Your lymphatic system, a parallel universe to your bloodstream, contains a network of tissues and organs that help your body get rid of toxins and waste. Its main role is to transport a fluid called lymph around the body, which contains infection-fighting white blood cells. Unlike the blood, which moves around thanks to your heart pumping, there’s no automatic way of moving lymph about. The only way to shift the stuff from A to B is by moving yourself.

A recent study from a university in North Carolina in the US showed that people who move themselves for 5 or more days a week experience 43% fewer days with upper respiratory infections (that’s throat, sinuses and or lungs – basically the common cold). The aim is 30-60 minutes of exercise 5 times a week.

I hope that helps. If you have any questions, please get in touch. Stay safe!