As autumn brings colder temperatures and shorter days, supporting the immune system becomes increasingly important. With the annual crop of winter illnesses and the potential spread of a new Covid variant, those with chronic health conditions may be at risk and need to boost their immunity.
Ann Garry, nutritionist and CEO of Health Coaches Academy, offers eight key tips on maintaining a healthy immune system, emphasizing the need for personalized approaches based on individual health conditions. It's crucial to consult healthcare practitioners before making significant changes to nutrition, supplements, or exercise plans.
1. Balanced Nutrition
Anti-inflammatory foods: Include plenty of fruits and vegetables like berries, leafy greens, and cruciferous vegetables rich in vitamins and antioxidants.
Healthy fats: Omega-3 fatty acids found in fish, flaxseeds, and walnuts help reduce inflammation.
Lean protein: Incorporate sources like chicken, turkey, legumes, and tofu for immune cell repair.
Vitamin C-rich foods: Citrus fruits, peppers, and broccoli can boost immune defense.
Zinc-rich foods: Nuts, seeds, beans, and whole grains improve immune response.
Probiotics and prebiotics: Fermented foods and prebiotic-rich foods promote gut health, closely linked to immunity.
2. Supplements
Vitamin D: Many with chronic conditions are deficient; get levels tested and supplement as necessary.
Vitamin C and Zinc: These nutrients support immune function during illness or stress.
Probiotics: Supplements with specific strains can help balance gut flora.
Herbal supplements: Echinacea, elderberry, and astragalus support immune health.
Note: All supplements should be used cautiously and under professional guidance due to potential interactions.
3. Stress Management
Mindfulness practices: Meditation and yoga reduce stress hormones that weaken the immune system.
Regular relaxation: Engage in hobbies or spend time with loved ones for emotional wellness.
Sleep hygiene: Prioritize quality sleep, limiting caffeine and screen time before bed.
4. Regular Exercise
Moderate physical activity: Activities like walking or swimming for 30 minutes a day boost immune function.
Gentle stretching: Practices like tai chi or yoga promote circulation and lymphatic function.
5. Hydration
Stay hydrated with water, herbal teas, and hydrating foods to support the lymphatic system.
6. Reduce Inflammation
Avoid processed foods high in sugar and trans fats that increase inflammation.
Limit alcohol to avoid suppressing immune function.
7. Environmental Toxins
Reduce exposure to chemicals and improve indoor air quality to lessen inflammation.
8. Stay Positive
Maintain emotional well-being through social connections and mindfulness practices.
By following these tips, individuals with chronic conditions can support their immune system this autumn.