You're Not Imagining It, Winter Is Messing With Your Immune System
Hands up if you've been feeling under the weather. Chalk it up to the after-effects of a jam-packed party season or the dip in temperatures but supporting and boosting your immune system has never felt more important than right now.
If, like us, you've been mainlining oranges and green salads in a bid to feel better, it's time to take a closer look at how much difference your diet makes when it comes to strengthening your immune system. Are 'superfoods' real or simply a passing wellness trend? We spoke to the experts to find out.
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What makes up our immune system?
We can talk about boosting our immune system all day long, but first, we need to know what comprises this part of our biology in the first place.
'Our immune system is very complex', says medical doctor, Dr Frankie Jackson-Spence. 'It consists of lots of different cells in the blood, and receptors all over our body which all interact with each other in a fine balance to ensure we effectively fight off germs like viruses, but avoid attacking our own body tissues.'
What influences our immune system?
There are multiple factors at play here, according to consultant dietitian Reshma Patel. You can find her at the Harrods Wellness clinic and she collaborates with Kurami, the meal delivery service with a focus on gut health.
Diet
'A balanced diet provides essential nutrients like vitamins C, D, A, zinc, and selenium, which are crucial for immune function,' says Patel. 'Diets high in ultra-processed foods can impair immune health by promoting inflammation and usually lack the nutrients needed for immunity.'
Gut microbiome
Your gut contains beneficial bacteria that is crucial for immunity. 'Eating fibre-rich foods (fruits, vegetables, legumes, whole grains) supports a healthy microbiome,' suggests Patel. 'This along with probiotic rice food such as kimchi, sauerkraut, kombucha, and kefir promotes a healthy gut microbiome and in turn a good immune system.'
Lifestyle factors
It goes without saying but yes, good sleep and lack of stress will encourage a better immune system. Regular movement and exercise helps too.
Environmental factors
'Exposure to pollution and smoking can impair the immune response,' adds Patel.
Does your immunity worsen in winter?
In short, yes. 'The colder temperatures and the dry air of winter can put extra strain on our immune system as the cold can make the respiratory tract more sensitive and facilitate the spread of viruses,' explains Séverine Périllat, nutritionist at Clinic Les Alpes.
The lack of vitamin D is also a contributing factor. 'Vitamin D plays an important role in strengthening the immune system, and a vitamin D deficiency can make the body more susceptible to infection,' says Périllat, adding that natural light 'can affect mental well-being, which in turn can influence the immune system.'
There is also the knock-on effect on your lifestyle. When it's dark and dreary, it's natural to want to skip the work out and unconsciously consume fewer fruits and vegetables; all of which impacts the immune system. If this sounds like you, try giving at-home fitness classes a go. FitByMik, Barre3, and Frame all offer excellent virtual sessions.
What are signs of a weak immune system?
Before we set out trying to 'boost' our immune system, how do we know if it needs a bit of help in the first place? 'Everyone’s immune system is different,' says Dr Jackson-Spence. 'Some people have an overactive immune system and may experience 'autoimmune disease' where their immune cells target their own organs causing diseases such as inflammatory bowel diseases like Crohn's or ulcerative colitis, over or under active thyroid disease or rheumatoid arthritis.
'An under active immune system is harder to define,' she continues. 'Immune functioning is on a spectrum. Some people may catch coughs and colds more frequently, whereas others may experience a more severe illness than someone with a higher functioning immune system. There are also genetic diseases which cause a person to be immunocompromised, and some medications such as cancer, or transplant drugs can suppress the immune system.'
Here are some common signs of a compromised immune system, according to registered nutritionists Meghan Foulsham and Ruby Chauhan who works with Fresh Fitness Food:
Frequent infections. If you're catching colds, the flu, or other illnesses more often than those around you, it could signal that your immune defences are weakened. In the UK, adults have an average of 2-4 colds per year, although this will vary with age, and proximity to children.
Wounds or cuts that take an unusually long time to heal. A healthy immune system is essential for the body’s ability to repair itself.
Digestive issues. Since a large portion of the immune system is located in the gut, chronic problems like diarrhoea, constipation, or bloating may reflect an imbalance in the gut microbiome, which can compromise overall immune function.
Persistent fatigue. Feeling tired all the time, even after getting enough sleep, may mean your immune system is overworked or not functioning optimally.
Recurring skin problems, such as frequent infections or rashes, can point to a weakened immune system, as the skin serves as one of the body’s first lines of defence against pathogens.
Illnesses that linger or take longer to recover from.
Can your diet really boost your immune system?
'No single food group has any magical effect on the immune cells,' cautions Dr Jackson-Spence. 'Although, a varied and balanced diet and being in good health generally can support the optimal functioning of your immune system. Eating a varied and balanced diet to get all the essential nutrients (protein, carbohydrates, fats but also vitamins, minerals and fibre) ensures that all the immune cells in our body have enough nutrients to do their job properly.
Adds Patel: 'Our gut is an ecosystem for microbes and these are influenced by the variety of foods consumed.
'We know that ultra processed foods can increase the inflammation in our bodies and weaken the immune system. We also have strong research that shows a diet rich in fruits and vegetables help to build a strong immune system,' she says.
What qualifies a food as a 'superfood'?
'A superfood is technically a type of food that is considered more nutritionally dense than other foods,' explains model and nutritionist, Rosemary Ferguson. 'Superfoods are mostly plants (vegetables/fruits), but some fish, legumes, beans, pulses, nuts and seeds are also labelled as 'superfoods'.
'The list is actually endless as to what may be classed as a superfood. We may think of Peruvian powders, matcha tea or very expensive goji berries, but a superfood can be considered a superfood because of one or two potent nutritional ingredients.'
10 Superfoods That Support Your Immune System
1.Wild Salmon
According to Patel, this fish is 'filled with zinc, a nutrient that has been proven to assist with reducing common cold symptoms.'
'It is also high in omega-3 fatty acids which assist in reducing inflammation, prevent viral infections and enhance the functioning of immune cells.'
2. Kefir
Patel, Foulsham and Chauhan are all advocates for this form of fermented dairy. 'Rich in probiotics, kefir introduces beneficial bacteria into the gut, enhancing microbiome diversity and immunity,' explains Dr Patel.
3. Bright fruits and vegetables
'Vegetables such as sweet potatoes, butternut squash and beetroot are rich in beta-carotene which our bodies convert to vitamin A,' says Patel. 'We need vitamin A to keep the mucosal linings in our nose and lungs robust enough to defend against infection.'
4. Ginger
'Ginger contains gingerol, an active compound with anti-inflammatory, antioxidant, and antimicrobial properties, all of which support immune health and reduce inflammation,' shares Foulsham and Chauhan.
5. Garlic
According to Foulsham and Chauhan, garlic contains allicin, a phytonutrient that stimulates T lymphocytes. 'These are vital for the immune system’s ability to fight infections and enhance overall immune defence.'
6. Zinc
'Zinc is an essential trace mineral which supports healthy immune system function, wound healing and nervous system function', explains Ferguson. 'It’s such a simple mineral that you can incorporate into your daily diet and one to definitely incorporate if you would like to support your immunity. I wouldn’t be without it! Try snacking on a handful of pumpkin seeds a day to get your dose.'
7. Turmeric
'The active compound in turmeric, curcumin, has potent anti-inflammatory and antioxidant properties, supporting immune function and overall health,' explains Foulsham and Chauhan.
8. Citrus Fruits
While citrus fruits like oranges are good sources of vitamin C, it's the Kiwi that wins the top prize. 'SunGold kiwifruit has 161.3 mg of vitamin C per 100g, which helps enhance immune response,' shares Foulsham and Chauhan.
9. Green Tea
'Green tea is packed with catechins, especially EGCG, an antioxidant that has been shown to activate immune cells, boosting the body’s ability to fight off illness,' says Foulsham and Chauhan. High quality matcha is a great option too.
10. Shallots
'Shallots contain as much as six times more polyphenols than some everyday onions,' says Patel. 'This is down to the quercetin content. Quercetin plays an important role in helping the body combat free radical damage which is linked to disease.'
Are supplements as effective in supporting your immune system?
A well-balanced diet and a healthy lifestyle should always be the main focus, but supplementation can help in some instances. It's always best to check in with your GP to identify any nutritional deficiencies before taking any unnecessary supplements.
'Vegetarians and vegans may need to supplement with B12, many women tend to be iron-deficient, and most of the UK population would benefit from vitamin D supplementation (10-25mg a day), particularly in the winter months,' says Foulsham and Chauhan.
Adds Patel: 'I would recommend using a good evidence-based probiotic to improve gut health once the food-first approach has been used.'
Easy immune-boosting tonic
This recipe by Meghan Foulsham and Ruby Chauhan offers a powerful anti-inflammatory and antioxidant-rich boost to your immune system.
Mix all these ingredients in warm or cold water:
Freshly squeezed lemon juice
A dash of black pepper (contains piperine which activates curcumin in turmeric)
A small piece of grated ginger
A pinch of turmeric
A sprinkle of cinnamon
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