Winter-proof your health with our holistic guide to keeping fighting fit
Winter-proof your health with our holistic guide to keeping fighting fit
We’ve asked our top holistic experts for their wellbeing secrets so you can give your body a little TLC from the inside out. Read our complete guide to what foods to eat, vitamins to take and lifestyle changes to help keep your immune system in tip-top order…
How it works
Before we discover how to support the immune system, integrated health practitioner Anu Arasu explains how it works. “The immune system defends our bodies against infection. When a foreign substance like a virus or bacteria invades the body, cells work together to produce specialised proteins(antibodies) that lock onto the invader,highlighting it so it can be killed,” she explains. “The advantage of antibodies is that after they have been produced,they hang around. This means that if the same invader enters again, the body is already prepared,” she adds. “This is how immunisations prevent certain diseases, because they introduce just enough of the foreign substance to trigger the body to produce antibodies,which then protect the body from future attack, should it come into contact with the actual disease.”
Did you know?
Having sex has been linked with higher levels of immunoglobulin A, or IgA, a substance found in saliva and the nasal lining that is thought to help our immune systems fight colds and flu!
The food factor
It’s no surprise that stocking up on nutritious foods is vital. “We can help ourselves by eating lots of foods rich in vitamin C and bioflavonoids,” says nutritionist Cassandra Barns, from the Nutri Centre (nutricentre.com ).“Try dark-coloured berries such as blueberries or blackberries. And, dark leafy greens such as kale and spinach. Also, red fruits and vegetables such as cherries, strawberries and red peppers and orange vegetables such as carrots and sweet potato,” she explains.
Cassandra also recommends a trace mineral. “Zinc-rich foods include seeds, nuts,oysters, fish and other seafood, lean meats and whole grain,” she explains. “Include plenty of warming spices such as ginger, cinnamon and turmeric in the cold months. Limit sugary foods and alcohol, which may weaken the immune system response,” she adds.
Get your Greens
This smoothie is easy to digest and a perfect way to supercharge your body when energy levels are flagging:
SERVES 2
1 ripe mango, diced
2 handfuls of baby spinach leaves
300ml of coconut water
½ fresh pineapple,cut into chunks
3 scoops of coldmilled hemp protein
Pinch of ground cinnamon
Simply place all the ingredients in a blender and process until smooth and creamy.
Yummy!
For a great range of quality blenders visit ukjuicers.com
Aromatherapy
It’s worth taking a trip to your local health care shop to stock up on flu-fighting essential oils. “Eucalyptus,peppermint and pine are very effective at boosting the immune system. They are anti-viral and anti-bacterial and can really help support your natural defences,” says Geraldine Howard,co-founder of Aromatherapy Associates. “To use at home, diffuse the oils in a room fragrancer,alternatively, you can keep a little bottle of oil in your handbag for on the spot relief while out and about, you could try putting a couple of drops onto a handkerchief and inhaling the aroma,” she explains.
As part of your daily skincare routine, Geraldine recommends incorporating some simple massage techniques and deep breathing together to strengthen your body’s resilience. “Place your middle fingers in the hollows directly below the collarbone (outside your upper breastbone) breathe deeply while holding fingers there for one minute. I also like to use pressure points along the sinus lines, but the best immunity aid is a traditional aromatherapy massage which involves carefully applied spinal pressures to target the autonomic nervous system. By releasing tension and helping to rebalance the body’s systems, they will leave you feeling renewed and revitalised,” she adds.
Balancing Act
As well as looking after yourself physically, your emotional state can affect your ability to fight off sniffles. “You might be surprised to learn that most of your immune system is wrapped around your gut,” says endocrinologist, Dr AlyssaBurns-Hill (alyssaburns-hill.com ). “Stress also interferes with the immune system’s ability to respond effectively, which is why periods of anxiety often lead to a winter cold or flu. It’s a good idea to to take a good quality probiotic on a regular basis,”she adds.
Below is Dr Alyssa’s checklist for supporting your stress response mechanism and therefore immune system:
EXERCISE – Keeping fit helps your body release tension. Holding tension is an indicator that you are feeling the impact of stress in your life.
DIET – Include immune-enhancing foods in your diet including garlic, high quality protein like fish (salmon, mackerel and halibut are also good because they contribute omega 3 to your diet, which can also support immune response), and eat plenty of greens like broccoli,cabbage, kale and Brussels sprouts.
SUPPLEMENTS –You can also help to support your diet with essential fatty acids (like omega 3), minerals (such as zinc) and vitamin C. Vitamin D3 also has benefits. It is actually a hormone and it is really important at activating your immune system. It is estimated that over 90 percent of the UK population have insufficient levels. As it is made in your skin from exposure to the right levels of sunlight, it’s worth remembering that we’ve not had the best summer in 2012,so boosting your level of vitamin D3 is most likely worth doing no matter how good your diet.
The Chinese way
Here traditional Chinese medicine practitioner, Laurie Ayers (acupuncturehighgate.com ) gives his top tips for avoiding bugs:
Our bodies follow the natural cycles of nature, and as such autumn and winter is a time to shift down a few gears, to rest and relax more. We should try to reduce oura ctivity levels, do more gentle exercise like walking, yoga,or tai chi, in preference to the intense forms of exercise which only serve to exhaust our bodies when we should be preserving our vitality. An intense run on a cold evening wearing only shorts and a t-shirt is definitely out!
Try to maintain an earlier bedtime than in the summer months.
Herbs used to treat colds can be included in your cooking to help maintain your body’s defences. Try cinnamon, ginger (both fresh and dried), cloves and licorice. You can easily incorporate these into everyday cooking and brew them with warm water to make teas.
It is also important when catching a cold to get on top of it in the early stages, to rest as soon as you feel one coming on rather than taking suppressant medication and trying to push through it. One traditional Chinese folk remedy that is very effective in the early stages of a cold is a simple ginger tea consisting of a large amount of fresh ginger (15-30g), about 30g of brown sugar, and about 15g of Chinese dates (if you can get them), boil all the ingredients together for 10 minutes, and then drink.Next, cover up in warm clothes and blankets until you break a light sweat, then rest for a little while after. If most colds are caught early this will be enough. If you are unlucky enough to suffer from a severe cold or flu,especially if it reoccurs or develops into something else,then it is advisable to seek help from a properly trained Chinese medicine practitioner.
Medicine Box
Sometimes, despite your best efforts, those pesky germs beat you. Try one of these natural remedies to help reduce your time in bed
Potter’s Herbal Echinacea Elixir,£10.99 Studies have found that echinacea can cut the duration of a cold by a day-and-a-half.This solution contains echinacea angustifola root, which is believed to be the most bioavailable form. Life Mel Honey, £37.50 This is no normal honey! It contains nectar derived from health-boosting herbs such as Siberian ginseng,echinacea and uncariatomentosa, combined with a selection of natural ingredients including iron,protein and vitamins. Betamune 75, £34.75 for 75 capsules This daily supplement of beta-glucan 1-3 and 1-6 primes the immune system in to activating the macropgens (immune cells). Orthomol Immun, £58.39 This powder balances your gutflora, which in turnwill support yourfight against illness. Udo’s Choice Beyond Greens, £22.99 This amazing new product is a blend of green veg, essential fatty acids, fibre,whole food concentrates, phytonutrients and digestive enzymes!
