Food is better than Drugs – Building Immunity against Colds and Flu this Winter

Our bodies are amazing. As you’re reading this, your heart is beating, your lungs are working, basically every part of your body is doing it’s job, in other words, what it needs to do to keep you alive …and you don’t even need to think about it!

The immune system is our body’s natural defence. It protects us from viruses and bacteria and when immunity is low, we experience conditions that range from frequent colds and flu, fevers, recurring infections, fatigue through to degenerative diseases and cancer.

Diet and lifestyle have a huge influence on how we feel in our bodies and it pays to help them function efficiently. We all want quality of life and increasing our immune strength is a key factor; in other words, when we’re fighting fit we can achieve so much more in a day!

Ten tips to build immune strength

1. Shake the sugar habit…

Sugar can suppress the immune system for up to 5 hours. It’s hidden in all sorts of processed foods, even savoury products so check the label and be your own sugar detective. Many of us start off with a bowl of cereal in the morning, when often the second highest ingredient is sugar …we really aren’t doing ourselves any favours!

2. Eat a diet rich in whole foods…

This automatically means that you’ll optimize vitamins and minerals in your diet. Your immune system needs these to thrive, so choose whole grains such as rice, quinoa and rye, wheat or spelt products, legumes, nuts, seeds, vegetables, sea vegetables, good quality protein and ‘good’ fats.

3. Eat your vegetables…

Green vegetables are rich in vitamins A, C, E and Zinc. Go for variety; loading up on different colours will maximize the range of nutrients you get at every meal. Experiment and eat what you love.

4. Eat seasonally…

Products are available seasonally for a reason …it’s natures way of offering us protection and creating the balance we need in our systems at certain points of the year, so go with it. In winter we naturally crave hot foods that are higher in protein and fat over the salads and water based foods we might go for in summer. If you don’t know what foods are in season, an easy way to figure it out, is to visit your local farmer’s market. Make friends with the people on the stall …they’ll tell you everything you need to know.

5. Eat locally and organically…

Being green and clean will naturally optimize the nutrient levels in your food. Pesticides and chemicals wreak havoc on our immune system. Take one carrot from a supermarket and another from your corner shop, and they’ll have completely different nutrient levels. It’s just the way that it works; origin of the product, how it’s been stored and how far it’s been transported all play a part in how good the food is that you eat, so take charge and support your local producers.

6. Eat high nutrient foods save you money and build immunity at the same time…

Our food has healing powers …often with anti viral and anti bacterial properties, certain foods naturally build your immunity, so including garlic, onions, radishes, raw chocolate, broccoli, kale, blueberries, carrots, beetroot, Brazil nuts, grapefruit, cranberries, almonds and ginger in your weekly shopping basket through the winter will mean that you’ll be less likely to require immune boosting supplements.

7. Wash your hands regularly and cough or sneeze into a tissue…

Airborne droplets from coughs and sneezes are what spread flu viruses from person to person so if you’re out in public places, on buses and tubes etc carry a pack of tissues with you. Use hot water and soap when you wash hands and minimize the spread of germs by reducing the amount of times you touch your mouth, nose and eyes.

8. Take immune boosting supplements…

It’s often a good idea to add immune boosting supplements to your diet in high-risk periods like winter. Numerous studies indicate that low levels of vitamin D contribute to higher rates of flu, and Echinacea, Zinc, Vitamin C are all known to have immune boosting advantages. Colloidal Silver, a natural antibiotic is useful too and available from your local health food store.

9. Get a regular workout…

You don’t have to go to the gym to be healthy, rather get off the bus a stop early, climb the escalator, do some gardening or get spring cleaning early …it’s all good. Physical activity improves circulation and keeps the lymphatic system flowing smoothly. Skin is the body’s largest organ and working up a sweat is good too because it promotes the discharge of toxins and waste from the body.

10. Reduce your stress levels and get enough sleep…

In other words …be nice to yourself – it’s vital in improving immunity. Stress depletes our systems of vital nutrients and puts a constant sense of ‘emergency’ on our systems which disturbs the natural balance our bodies continually try to achieve. Make sure you get enough sleep too …without rest the body doesn’t function properly, it’s as simple as that.

In a nutshell, be prepared and get proactive! A strong immune system doesn’t happen over night so don’t wait to get sick before taking action; making little tweaks to your diet and lifestyle will pay dividends and it’s not a case of any single solution applying, rather a combination of the options above.

If you’d like some help, do consider signing-up to the programme …you’ll make tiny changes that will have huge benefits and be supported every step of the way.

Don’t stress about your diet, just get a new Attitude to Food …a personalised and supportive programme that provides two fifty minute consultations per month + email support between sessions + food samples and self care products + cookery classes + recipes + a monthly newsletter. Also health food store tours + kitchen audits.

About The Author Sarah Lantry runs Attitude to Food, a Nutrition and Health Consultancy in Kensington, London. Sarah is a qualified Nutritional Therapist with clients across London and the Home Counties. Find out more about Sarah’s work by visiting her GoToSee profile page here Or Contact sarah@attitudetofood.com to arrange a consultation. www.attitudetofood.com