Top tips on navigating the season of nasty bugs…

Can you boost you and your family’s immune system?

I recently listened to an extremely interesting podcast with Dr Jenna Macciochi . Jenna is an immunologist specialising in the intersection of nutrition, movement, mind-body practices and lifestyle with the immune system in health and disease. She debunked a lot of myths around the immune system, and I would highly recommend her books. The truth is that although you can’t actually ‘boost’ your immune system, there are certain foods and lifestyle habits that can play key roles in supporting immune function.

My husband has recently had a seriously major career change. He has become a teacher! Aged 60, he decided to scratch an itch he has had for a long time and applied to Teach First. Teach First is a charity which places new teachers into struggling schools for two years, whilst also giving them the chance to study for their PGCE at University. The theory is that you supplement your academic studies with practical teaching (or vice versa). He’s been told that if he can teach at his placement school he’ll be able to teach anywhere, it’s that tough!

Needless to say he broke up for half term, had a day in London, then flew to Berlin to see our daughter, son-in-law and granddaughter and then spent pretty much the rest of it over there in bed laid low with the shivers and a bad cold. On the tube, the trains, the airplane, we were packed in like sardines. Germ warfare!

Mark is very rarely ill, so it took both of us by surprise! Perhaps it was coming down after a highly stressful term, with low body defenses, despite his really good diet. Perhaps it was just bad luck.

See below for my top tips on how to navigate this season of nasty bugs …

Understanding the Immune System

Before diving into immune-boosting strategies, it’s essential to understand how the immune system works. Think of it as your body’s personal defense force, constantly on guard to protect you from invading pathogens like bacteria, viruses, and fungi. A robust immune system is your best ally in warding off illnesses.

Top Tips To Kick Start A Healthier You!

Lifestyle Habits for a Strong Immune System…

A Healthy Gut Microbiome: What you eat plays a significant role in the strength of your immune system. Pack in nutritious gut-friendly foods every day and avoid ‘ultra-processed’ foods as much as you can. Fuel your body with a rainbow of wholesome foods – all the different colours of fruits and vegetables (even onions are super healthy, with antioxidants and gut-friendly prebiotic fibres), lean proteins, and wholegrains. These nutritional powerhouses provide essential vitamins, minerals and antioxidants, the ammunition your immune system needs to stand strong against assailants.

Sleep and immunity are linked: It’s not just what you eat that makes a difference, quality sleep is also crucial for immune health. Aim for 7-9 hours of sleep per night to allow your body to rest and repair. During sleep, your immune system our body engages in vital repair work, bolstering your immune defenses and releasing proteins called cytokines, which help combat infections and inflammation. More sleep is one of the key areas my husband is going to address this term.
The importance of Movement and Regular Exercise: Whether it’s a 10k run, a brisk walk in the crisp February air or a soul-soothing yoga session, movement is the key to maintaining a resilient immune system by promoting good circulation and reducing stress. Aim for at least 30 minutes of physical activity most days of the week. Don’t go over the top though, as over-training can also supress the immune system.Read more about this here: https://www.katepercys.com/blogs/kates-nutrition-tips/the-j-curve-the-relationship-between-exercise-and-your-immune-system
Stress and Mental Health: Chronic stress can weaken the immune system over time, making you more susceptible to infections. Practice stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature. Fun fact: Jeff Bezos starts each day with an hour’s walk, or ‘ponder’ before even looking at his phone…
Stay Hydrated: Hydration, hydration, hydration, is essential for overall health and helps support the immune system. Drink plenty of water or other fluids such as tea or coconut water throughout the day to keep your body functioning at its best.
Diet Before Supplements!

Immune-boosting Nutrients

As I said before, I use this term loosely because you can’t actually ‘boost’ your immunity. However certain nutrients play key roles in supporting immune function. Incorporate a balance of these ‘immune-boosting’ heroes into your daily meals to give you a helping hand.

Vitamin C: Found in citrus fruits, strawberries, blackcurrants, kiwi, peppers (bell peppers and chillis), greens like broccoli, brussels sprouts, kale and spinach, vitamin C is a potent antioxidant that helps stimulate the production of white blood cells, which are crucial for fighting infections.

Vitamin D: Often referred to as the “sunshine vitamin,” vitamin D is synthesized by the body when exposed to sunlight. However, during the winter months, when sunlight exposure is limited, it is advised to take a vitamin D supplement to support immune health. Here is some more info on Vitamin D and bone health – Healthy Bones! 5 top tips on what to eat to for bone health… – Kate Percy’s (katepercys.com)
Zinc: Zinc is involved in numerous immune processes, including the development and function of immune cells, fortifying your body’s defenses against those winter bugs. Foods rich in zinc include meat, shellfish, legumes, nuts, seeds, and dairy products.

Probiotics: These beneficial bacteria support a healthy gut microbiome, which plays a vital role in immune function. Cultivate your gut microbiome with probiotic-foods such as natural yoghurt or kefir, tangy sauerkraut (do you love it or hate it? I’m a fan 🙂 and garlicky kimchi and kombucha. A balanced gut microbiome is the cornerstone of a resilient immune system, protecting you from within.

I’m not promising that all the above will guarantee a winter of fabulously good health, but prioritising your health and wellbeing all year round will certainly get you on the path of resistance to all these sniffles and sneezes that are attacking us at the moment.

Bring on the summer!