Body & beauty

Your Winter Immunity Plan

Seasonal sniffles are inevitable, but how can we prepare ourselves for the worst of the bugs this winter?

It’s winter. You know the drill; load up on ginger, stock up on tissues and wrap up warm or you’ll catch your death! Every year, across the UK, we take a collective deep breath in anticipation of the yearly rounds of coughs and colds, but just what is it our immune system does for us, and how can we best support it at this time of year?

Firstly, let’s clear something up. Contrary to popular belief, there’s no concrete proof that our susceptibility to catching a cold has anything to do with how well wrapped up we are. “Because of our climate in the UK, we tend to be exposed to more germs in winter, that’s true, says Dr Jenna Macciochi, immunologist working with wellbeing brand Healthspan (healthspan.co.uk). “That’s because the viruses that cause the common cold and flu prefer the cooler climate so they circulate more easily.” There’s also a certain seasonality to these types of bugs popping up each year. “The autumn and winter months in the northern hemisphere see increased cases of respiratory viral infections as a consequence of the seasonal cycling of pathogens around the globe annually,” adds Dr Ross Walton, PhD, Immunologist and founder of A-IR Clinical Research.

Add to that a new school year, a switch towards comfort food and an increased inclination to hunker down indoors together in groups, and those infections have got the perfect conditions to thrive.

More than an army

When we think about our immune system, we tend to think about its role in protecting us from infection, but according to Dr Macciochi, it’s actually a much bigger deal. “Running deep into every aspect of our mental and physical health, your immune system is really your wellness system, with vital roles far beyond just fighting germs,” she says. “Parts of your immune system can be found everywhere in your body. Immune cells tend to be clustered at the barriers to your body – for example the digestive tract and lungs – where there is greatest exposure to our environment. But there are also a large number of immune cells in our bloodstream (called white blood cells).”

And because of it’s incredible complexity, when it comes to supporting our hard-working immune system, there is no ‘one-size-fits-all approach. “Immune fitness can fluctuate as a result of general health and wellness,” says Dr Walton. “This places quality of life as central to maintaining good immunological fitness.”

Supporting immunity

As well as a broad and varied diet, maintaining good standards of personal hygiene, regular exercise and good quality rest and sleep, Dr Walton recommends taking a daily supplement of vitamin D and using Echinacea purpurea as ideas to support the body’s immune system.

According to Dr Macciochi, we can further add to this by avoiding nutritional deficiencies in key nutrients like vitamin A, the B vits, vitamin C, E, D, zinc, selenium and iron as well as supporting our microbiome with a diversity of plant fibre. “These microbes that live in your gut are the key educators of your immune cells,” she adds. “So be sure to consume enough protein to provide the building blocks for immune cells and antibodies. We should also look to be including healthy fats from olive oil and omega 3 fatty acids from oily fish or from supplements.”

Mental wellbeing

All aspects of our lifestyle can affect our immune system, but it isn’t just our physical health that can have a knock-on effect. Over the past couple of years, especially during lockdown, one important component which has come to the forefront of research into immunity is mental health. “Whilst we are only just beginning to understand the interplay between mental health and immunity scientifically, it is becoming clear that deterioration in mental wellness can exert profound negative impact on general health including susceptibility and recovery from viral infection,” says Dr Walton. This being the case, mental wellbeing needs to become a priority, especially as we approach the darker months of winter.

Not only that, but stress can actually impede the immune system. “Evolutionarily, when we’re running for our life and we’re really stressed, cortisol will turn off the immune system so that it helps us have energy available to save ourselves in that moment,” says Dr Macciochi. “If we’re constantly stressed, this is when we can really leave ourself open to infection.”