Improve Your Immunity This Winter

Food, Festivity and Good Health

As flu season arrives and respiratory infection risks increase, good nutrition is key to keeping your immune system strong through winter festivities.

Our immune system

Humans constantly encounter bacteria, viruses, and parasites. Our bodies defend against infections with two main systems: visible barriers like skin, saliva, and stomach acid, and an immune system with white blood cells (innate) and antibodies (adaptive) from spleen, bone marrow and thymus gland that become more effective after repeated exposure, even as organisms mutate.

What depletes our immune system?

Older age and chronic illnesses such as diabetes, kidney disease, and autoimmune conditions weaken our ability to fight infections. Immune suppressant medications lower immunity. Obesity, smoking, alcohol use, poor diet, ongoing stress, inadequate sleep, and poor mental health further lower immunity.

Does a good diet help boost immunity?

A balanced diet with various nutrients, proteins, and vitamins supports the immune system more effectively than any single nutrient. Vitamin A, derived from beta carotene in foods like leafy greens, carrots, sweet potatoes, peppers, and yellow fruits, helps T cells fight viruses and tumours. Vitamins B6, B12, folate, selenium, copper, iron, and zinc are vital for immune cell function: B6 is found in poultry, fish, eggs, and bananas; B12 in meat, fish, dairy, eggs, and fortified products; selenium and iron in fish, meat, eggs, and leafy greens; zinc in meat, shellfish, dairy, and wheatgerm; copper in nuts, shellfish, and offal. Zinc supplements may help remove warts and skin tags. Low vitamin D can weaken immunity, so in the UK, supplements are recommended during autumn and winter as sunlight is limited.

There is research to suggest that if diet is healthy and varied, there is no need for additional supplements, but if diet and appetite are reduced, supplements are necessary.

Support your gut

Emerging research points to a strong link between the bacteria in your gut and the effectiveness of your immune system. To encourage a robust and diverse community of gut bacteria, it is important to include a wide range of plant fibres in your diet. Aim to consume different types of fruit and vegetables each week, ensuring you also incorporate nuts, seeds and herbs for maximum benefit.

Vegetables serve as prebiotics - special fibre-rich foods that help to nourish and support the growth of beneficial bacteria in your gut. Other excellent sources of prebiotics are wholegrain foods, such as brown bread, rice, and pasta, as well as beans and pulses.

It is advisable to limit the intake of ultra-processed foods, sugars, sweeteners and preservatives, as these can decrease the diversity of bacteria in your gut, potentially undermining your gut health.

Whether you choose fresh or frozen produce, both are beneficial, as evidence suggests that frozen foods retain their nutritional value by being frozen at peak freshness.

As the festive period draws closer, making healthier choices can be difficult but not impossible, to keep our immune system in top order.

Merry Christmas and Season’s Greetings!

Dr Suparna Behura FRCGP
Menopause Specialist

Monday-Friday – 8.00am-6.30pm
Tel – 01926 857331
www.castlemedicalcentre.co.uk
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