Strengthening Your Immune System Against Colds & Flu This Winter

As we enter the winter months, the prevalence of colds and flu begins to spike. This week I want to take you through evidence-based strategies to bolster your immune system and enhance your body’s defences against these common illnesses.

The Science of the Immune System

The immune system is a complex network that defends your body against infection. To function optimally, it requires balance and harmony, influenced by a variety of lifestyle factors.

Nutrition: Your Immune System's Fuel

A nutrient-rich diet is key for a robust immune response. Here are some scientifically backed nutrients to include:

• Vitamin C: Known for its immune-enhancing effects, vitamin C helps increase the production of white blood cells, vital for fighting infections. Research in the Nutrients journal suggests that vitamin C supplementation can prevent and treat respiratory and systemic infections (Carr, A.C., & Maggini, S., 2017).

• Vitamin D: Deficiency in vitamin D is associated with increased susceptibility to infection. Studies in the British Medical Journal highlight that vitamin D supplementation can help prevent acute respiratory tract infections (Martineau, A.R., et al., 2017).

• Zinc: Essential for immune cell function and cell signaling, zinc can reduce the length of cold symptoms when taken within 24 hours of onset. A systematic review in the Cochrane Database of Systematic Reviews supports zinc’s role in reducing the duration of common colds (Singh, M., & Das, R.R., 2013).

• Probiotics: These support gut health, crucial for immune functioning. A review published in Current Opinion in Gastroenterology suggests that probiotics can enhance immune responses and might help in the prevention of the common cold (Vighi, G., et al., 2008). Click here to read a great article about how to improve your gut health and gut microbiome.