1. Support your system in advance
Preparation is key for keeping one step ahead of the pesky bugs that are the trouble-makers behind the so-called 'cold and flu season'. Some top tips from me, which you can smugly keep under your belt as we enter into the height of winter, are as follows:
Don't let the good summer habits wane
There are a few reasons that our exposure to bugs seems to heighten during the winter months, one being, our confinement to indoors. You're more at risk of being in close proximity to bugs if you're cooped up in the same spot all day, particularly if you have all the windows shut and the heating cranked right up!
What can be done to help?
At the very least, try to open a window or two throughout the course of the day, to help get some fresh air circulating, now and again. Even better; nip outside for a stroll and take some lovely big deep breaths of fresh air – every little helps when it comes to fending off the bugs, and even a 10 minute gander could be beneficial.
Prioritise sleep
I've recently written a blog on how sleep is such a powerful tool for helping to keep you fit and healthy. Some of the statistics were quite shocking, one being that if we sleep only 4 hours per night as opposed to the recommended 8, we can risk depleting some of our essential immune cells by up to 70%!1 It's now or never, to get your sleep sorted, it seems!
What can be done to help?
Work on going to bed a little earlier in the evening and stick to it – for most, around 10pm is a good time to work towards. This should allow you to have some sufficient down-time in the evening, but also enables you to get enough shut-eye to keep you fighting fit. There is evidence to suggest that sleep in the first part of the evening is most restorative, and something we can struggle to get back if we retire to bed too late – so don't risk missing out on the good stuff by staying up too late!
Don't let the bad habits creep in
As the colder nights creep in, it's easy to become tempted by the festive treats working their way onto our shelves, however, did you know that excessive sugar, for one, could risk hindering your immune responses? Some research suggests that it could make some our first lines of defence a little sluggish2, definitely not what we want if we're wanting to fight off any invading bugs as soon as possible!
Alcohol is another important risk factor worth mentioning. Whilst very small doses pose little threat, larger amounts could have some negative effects on how your immune system operates.
What can be done to help?
Watch my self-care tip video below, to find out more, and become more informed on the topic of alcohol!
Self-care tip: Support your immune system by being sensible with alcohol
Here I explain how excess alcohol could hinder your immune responses and why the alcohol in our remedies is ok:
2. Combine nutrient + herb support
Whilst diet is key for putting your body in good stead for fending off any unwanted infections, this year, if ever, we're no stranger to the idea that there are never too many tactics for attempting to support your system!
So, as winter fast approaches, perhaps you've decided you'd like to try and support your immune system with the help of a supplement, but where do you start? Below I outline my two-step approach:
Nutrients are primary
As a nutritionist, I may be biased, but if there's one way to keep yourself healthy and protected – it's through sufficient nutrient intake! Whilst a good quality diet is the best way to acquire the majority of the essential nutrients we need to stay healthy, some extra support through the use of supplements is most definitely welcome; and especially during more trying times.
Our Immune Support, for example, is my go-to for some winter protection. It can help protect against nutrient deficiencies including Vitamin C, zinc & Vitamin D; all of which are all known to help maintain good immune function. It can be taken during winter, or all year long, if you'd prefer, for some reassuring, additional immune support.
A.Vogel Immune Support Tablets with Vitamin D, Vitamin C and Zinc, 30 tablets
Herbs are a next step
Whilst first and foremost, nutrient support should be our number one go-to for protecting ourselves form the enslaught of bugs, herbal support is another tactic we should have up our sleeve. Echinacea, for example, is a traditional herbal remedy which has been used to help reduce the duration and severity of cold and flu infections.
My advice is to start taking Echinaforce tablets or tincture at the first sign of infection, but ongoing, it can also be take alongside products like our Immune Support, to help maintain the body's resistance to infection.
3. Don’t let your guard drop after symptoms subside
A common mistake is for people to assume that once any symptoms of a recent bout of cold or flu have started to subside, then they're out of the woods. But actually, your body may still be fighting a bit of an internal battle; working tirelessly to get back to normal and your much-anticipated, pre-illness state.
See, when it comes to the bugs that give rise to cold and flu infection, these clever little critters can wreak havoc on the delicate cells that line the length of your respiratory tract – and this damage doesn't necessarily disappear straight away. Whilst these cells are still on the road to recovery, this is the very time that they can become even more susceptible to re-infection; as the cell integrity has become compromised.
Bacteria, ever the opportunist, can more easily infect the cell during this time, and this is when we risk being plagued by a secondary infection. Some common secondary infections that you might of heard of include:
- Ear infections
- Chest infections
- Pneumonia
Albeit some common infections, but certainly ones we're keen to avoid if we can help it. Therefore, some tips to keep up with, post-illness, are as follows:
Eat well
Again this goes back to nutrient support, but my advice to help keep it simple is to eat fresh. Opting for fresh foods including citrus fruits and leafy greens fruit mean we can get a good dose of Vitamin C to help support your immune system during recovery. Next, opting for Vitamin A-rich foods including good quality meat and colourful vegetables can help to rebuild the delicate structure of our mucous membranes. And finally, in general, by opting for more fresh foods, it means you're naturally more likely to be limiting your intake of hidden sugars found more readily in processed foods, which as previously mentioned, can hinder your best efforts at protecting yourself this winter.
Rest Up
Your immune system functions in sync with the rest of your body. Therefore, whilst moving more is generally good practice, doing too much can be detrimental, especially when you are in recovery mode. Doing too much risks switching your body into a state of stress, meaning that your immune defences are no longer top priority. So, if you feel like you've over doing it or are still feeling lethargic post-infection, listen to your body and take some extra down-time.
References:
1. https://pubmed.ncbi.nlm.nih.gov/7871104/
2. https://pubmed.ncbi.nlm.nih.gov/29727694/
Product references:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6098779/
2. https://www.sciencedirect.com/science/article/abs/pii/S0308814608010868
Looking to support your immune system? Well, look no further!
