Batten down the hatches — flu season is here. But when it comes to staving off the dreaded lurgies, what are just old wives’ tales and what really works?
It helps to first understand our body’s natural means of defence. As well as our skin and the mucus in our noses (yes, snot has its pluses) to stop germs from getting into the body, we have the microbiome — the estimated 30-40 trillion microbes living in our bodies.
As the gut health revolution has taught us, it’s home to the biggest community of microbes, making it a great place to start when working on our immunity.
Emily English, nutritionist and founder of gut health supplement, Epetōme, explains: “Approximately 70 to 80 per cent of the body’s immune cells are located in the gut. Therefore, a healthy gut is vital for a strong immune system. The gut microbiota plays a crucial role in educating the immune system and helps it distinguish between friendly and harmful pathogens.”
So how to keep it happy and healthy? Dr Federica Amati, Zoe’s head nutritionist, highlights that to keep its microbes “balanced and ready to respond, you need to eat plenty of fibre-rich, plant-based foods — fruit, vegetables, legumes and whole grains. They, in turn, produce compounds that calm inflammation and strengthen your body’s defences.”
As for what to avoid — while it can be tempting to carb-load or dig into takeaways during cosy nights in, she warns that “a diet low in fibre or high in processed foods can throw this system off balance, leaving your immune system more reactive or sluggish.’
We all know that upping our vitamin C intake is important, and English suggests filling your fruit bowl with red peppers. “These are really high in vitamin C — even more so than an orange!” She also suggests shiitake mushrooms. “They’re a superfood when it comes to our immune system, packed with beta-glucans that help support your body’s defences.”
When you eat and drink is also important. Nutritionist and hormone specialist Hannah Alderson advises to “start your day with hydration to support the lymphatic system, which helps to flush out toxins”. She adds: “Eat breakfast within 90 minutes of waking to support blood sugar and cortisol, which directly ties into immune health.”
In terms of supplementing, while vitamin D is often heralded as an immunity hero at this time of year, Phoebe Liebling, nutritional therapist, explains that upping your omega-3 intake is also important; either by eating more oily fish, or taking a high-quality supplement such as Bare Biology’s Life and Soul daily capsules (£32.95, barebiology.com). “The primary fat source (of essential fatty acids) in your diet is going to make up your cell membranes. When your body responds to an illness the quality of your cells will determine whether it’s a pro-inflammatory or anti-inflammatory response, and upping your omega-3 intake will ensure it’s the latter.”
If you do begin to feel the first signs of illness, clinical nutritionist Dr Stephanie J Moore recommends adding black cumin seed oil (nigella sativa) to your routine. “This bitter, potent culinary oil has magical properties for immunity and gut health. It is especially good at fighting viruses, which can hide inside bacteria!” Choose one that is cold pressed and preserved in a dark bottle, and take one teaspoon daily for up to a few weeks.
Alderson points out that one of the simplest thing you can do to improve your immunity is to spend time with loved ones. “A genuine hug or time spent with someone you love can lower stress hormones, boost mood and support immune balance by releasing feel-good chemicals in the body.” Though it goes without saying to swerve anyone with a cold.
If you live with a pet rather than a partner, they’re also beneficial for immunity. “Pets expose us to a diverse range of beneficial microbes from the environment. This gentle microbial exposure helps train and regulate the immune system, making it a more balanced and resilient defender against illness,” says Alderson.
