I’m an immunity expert – from exercise to meditation, eight ways to boost your immune system this winter
AS the weather turns colder and cases of a new Covid variant are on the rise, the NHS is once again bracing itself for a difficult winter.
But many people are beginning to realise simple tweaks to lifestyle can have a big impact on their immune system — keeping them out of hospital and GP surgeries and reducing the pressure on our health services.
Immunologist Dr Ross Walton told Sun on Sunday Health: “A spotlight has been thrown on respiratory health in recent years and many people have begun paying more attention to their own bodies and how they cope with ill health.
“There is no silver bullet that will protect you but a real difference can be made to immunity by making some small changes.”
And while some people are born with a better immune response, there are many things you can do to boost it.
Dr Walton continued: “We know that some people have a more robust immunity from birth.
“But whether yours is good or bad, our immune response is in constant flux.
“We should think of immunity as a big cocktail.
Our habits, our sleep, how we eat and exercise are all ingredients we can adjust to have a huge impact on our overall immune response and reduce our chances of getting sick.
Here Dr Walton, founder of A-IR Clinical Research based in London, shares his top tips for building immunity . . .
EXERCISE
Weight-training is a dual bonus for immune health.
It not only regulates chronic inflammation, but can also elevate immune cell and antibody production.
Muscle tissue has been shown to provide a shelter for T-cells, a type of white blood cell that fights infection.
When the immune system becomes fatigued, the muscles can release more to keep it functioning.
But you also need to break a sweat. You need some exertion.
So running, going up stairs or interval training that gets you out of breath is best.
MINDFULNESS
Stress is a suppressor of our immune response.
Practise mindfulness to help you drown out the continuous stressors many face every day.
This could include meditation or a walk in the park.
For others it might be a strenuous workout where you focus on the activity, reducing background noise, and worries are placed at the back of your mind.
FERMENTED FOODS
Gut health is closely associated with respiratory health.
One trial found those with the highest amount of “healthy” gut bacteria reported a 27 per cent reduction in symptoms when suffering a respiratory illness.
Ensure your diet is high in fibre and eat fermented foods that contain high levels of healthy bacteria such as kefir, or fermented drinks like kombucha.
DON’T SKIP BREAKFAST
Breakfast kick-starts metabolism which is key to a good immunity.
Avoid sugary meals.
Eggs are rich in vitamins A, B-12 and selenium which may also keep the immune system healthy.
HAVE QUIET TIME
Sleep is crucial, not just for restoring tissues and allowing the physical body some down time but also for removing mental fatigue.
You need a regular sleep cycle which starts and finishes around the same time, but you also need to take some quiet time throughout the day.
Down tools for 15 to 20 minutes to recharge.
SIP WATER
Have a bottle on your desk and keep sipping water throughout the day.
You should get through around a litre and a half to two litres during your work day.
If you exercise, you may need double that. If your urine looks very yellow, you may be dehydrated.
GET OUTSIDE
A vitamin D deficiency can suppress our ability to clear infections.
I recommend taking a supplement to get your full supply.
But you also need to go outside first thing in the morning, when sunlight exposure will help the body produce essential vitamin D.
Sunlight also awakens the body, enhancing mood and overall wellbeing.
GET JABBED
Vaccines prevent the spread of infection.
So keep up to date with flu immunisations and Covid boosters.
Typically, our ability to mount a strong, long-term immune response is better in the morning.
If you have a vaccine early in the day, usually you get a stronger antibody response to it than if you had the same vaccine in the afternoon.
Salt
By Lynsey Hope
MOST of us know salt is bad for the heart.
But a new study has found that adults with the highest consumption of salt also have a 39 per cent increased risk of type 2 diabetes.
The NHS recommends adults should have no more than 6g of salt a day – around one teaspoon.
But according to cardiologist Professor Graham MacGregor, we are all eating too much.
He says: “Raised blood pressure is the biggest cause of death worldwide, over tobacco and cancer. In the UK, it is second only to smoking.
“The biggest thing that raises blood pressure is salt.
“It’s in many foods including bread, cereals, meat products and ready meals.
“Everything you look at has salt in it. For the food industry, it’s a cheap way of flavouring food.”
We only need salt “in tiny amounts”, he says.
He adds: “In evolution, we had no access to salt. We relied on the natural salt found in fruit, vegetables and meat.
“Our bodies are designed to hold on to salt to regulate the fluid in our bodies.
“Nowadays, we eat too much and the body is unable to get rid of it.
“We are not sure why it also causes type 2 diabetes but there is overwhelming evidence of its many harmful effects.
“It causes osteoporosis, cancer, obesity and it directly damages the heart and brain independently of raising blood pressure.”
Reduce your intake by adding herbs and spices to food instead of salt to maintain a happy and healthy heart.