Boosting Your Immunity as We Shift into Colder Seasons: Strategies from a Clinical Nutritionist
Do you often find yourself getting sick as the seasons shift? Do you feel like it takes you longer to recover than it does for others? As we transition into colder seasons, it's essential to fortify our immune defences to fend off common viruses and infections. Poor immunity can manifest in various ways, including recurrent colds, prolonged recovery times, and feeling run-down despite adequate rest and nutrition. If you resonate with these signs, it's time to prioritise supporting your immune system through practical strategies, including stress management and supplementation.
Practical Strategies for Immune Support:
Nutrient-Rich Diet:
Foods rich in essential vitamins and minerals fuel your immune cells and organs to function optimally. Incorporate diverse immune-boosting foods like rainbow fruits, vegetables, lean proteins, and healthy fats into your meals. Don’t forget to keep hydrated and include herbs and spices in your cooking. Ingredients like ginger, turmeric, and garlic are great additions for their anti-inflammatory and antioxidant properties, which help strengthen immunity.
Adequate Sleep:
Prioritising quality sleep is paramount to keeping your immune system strong. Sleep allows your body to rest and repair. Aim for 7-9 hours of uninterrupted sleep each night. Creating a proper wind-down routine, including activities like reading, gentle yoga, or meditation, is one of the best strategies for enhancing your sleep quality and quantity.
Regular Exercise:
Engaging in regular physical activity has been shown to enhance immune function and reduce your risk of chronic diseases. Find activities you enjoy, whether it's brisk walking, yoga, or strength training, and aim for at least 30 minutes most days of the week. Exercise helps promote the circulation of immune cells and reduces inflammation, supporting a stronger immune response.
Stress Management:
Chronic stress can weaken the immune system, making you more susceptible to infections. Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, or spending time in nature to promote relaxation and resilience. Scheduling even a few minutes a day for stress relief can have a significant impact on your overall well-being.
Supplementation:
In addition to a balanced diet, high-quality supplements can play a supportive role in immune health. Consider these key nutrients that support immunity:
Collagen: Collagen peptides, rich in amino acids like proline and glycine, support gut health, which is closely linked to immune function. Approximately 70% of your immune system resides in your gut, so maintaining a healthy gut microbiome is critical to a robust immune response. Collagen helps maintain gut barrier integrity, promoting overall immune resilience.
Glutamine: As the most abundant amino acid in the body, glutamine plays a vital role in gut health and immune function. It supports intestinal integrity, reduces inflammation, and enhances immune cell activity, aiding in the defence against infections. Glutamine is particularly beneficial during periods of stress or intense physical activity when immune function may be compromised.
Liver-Derived Nutrients: Nutrients like vitamin A, D3, K2, B12, B6, iron, copper, and selenium, often found in liver-based supplements, provide essential support for immune function. These vitamins and minerals work synergistically to strengthen the immune system, improve skin integrity, support bone health, and balance hormones. Together, they create a powerful immune-boosting formula to help you stay resilient during the colder months.
By implementing these practical strategies and incorporating nutrient-rich foods and targeted supplements into your daily routine, you can strengthen your immune system and navigate the colder seasons with resilience and vitality. If you feel your immune system needs an added boost, consider working with a healthcare practitioner to identify the root causes and receive personalised guidance. Remember, prioritising your health today sets the foundation for your well-being tomorrow.
Our dedicated team of practitioners is always here to guide you on your holistic health journey. If you're seeking assistance with improving sleep quality or enhancing your gut health, please don't hesitate to get in touch with us. Explore our wide range of multi-modality services, including nutrition, by clicking here.
Chloe Louise
Reference List:
Soriano-Romani, L., Nieto, J., & Benlloch, S. (2022). Immunomodulatory role of edible bone collagen peptides on macrophage and lymphocyte cell cultures. Food and Agricultural Immunology, 33(1), 546-562. https://doi.org/10.1080/09540105.2022.2098936
Wegh, C., Kruger, K., Peeling, P., & Castell, L. (2022). The Role of Minerals in the Optimal Functioning of the Immune System. Nutrients, 14(3), 644-680. https://doi.org/10.3390/nu14030644
