Winter wellness

With winter looming once again, attention returns to dodging the colds and flu’s prevalent at this time of year.  A robust immune system is our key defence against winter bugs.  Without a strong, healthy immune system we become susceptible to illness and take longer to recover.

Immune function can be affected by a number of lifestyle factors including diet, nutritional deficiencies, stress, lack of sleep, depression and mental attitude. 

Stress - stress hormones have a suppressive effect on the immune system and ongoing stress depletes important immune nutrients such as Vitamin C, Zinc and B Vitamins.  There is substantial evidence that stress reduces immune function and lowers resistance, making you vulnerable to a wide range of health problems.  Managing stress levels is essential to maintain health and vitality. 

Exercise is not only a fantastic tool for stress relief, but moderate exercise has also been shown to improve immunity. 

Sleeping is one of the simplest tools to keep defences up.  During sleep potent immune enhancing factors are released, and regeneration and recovery occur.  Without adequate quality sleep the body struggles to rejuvenate and defences are significantly lowered. 

Have a laugh – laughter may actually be the best medicine after all with studies showing laughing not only reduces stress but also improves the function and activity of immune cells.  Related to this, people with a negative attitude have been shown to be more prone to illness.  Make a conscious effort to see the bright side, accentuate the positives and be grateful for the good things in your life rather than focusing on the negatives.  A positive attitude attracts positive energy and your health and wellbeing will benefit from this attitude shift.

Diet - a diet of fresh whole foods is vital to promote healthy immune function.  Junk food, sugar, alcohol, additives and processed foods will deplete the immune system and offer very little in the way of nutritional value to maintain vitality.   Eating when relaxed and focusing on chewing well enhances digestion and nutrient uptake.

Water - drink plenty of pure water daily (this does not include water in the form of tea, coffee or soft drinks) to prevent dehydration.  Dry mucous membranes in the nose, mouth and eyes increases the risk of infection in these areas. 

Herbs and nutrients to bolster defences

Vitamin C – well known for its immune activity, vitamin C also aids healing and is important for adrenal function and stress resistance.  Particularly good sources of Vitamin C are citrus fruit, broccoli, cabbage, capsicum, guavas and kiwifruit.  The Vitamin C content of these foods diminishes rapidly after harvesting and is easily destroyed with cooking so eat them as fresh and uncooked as possible.  Supplementation may be required to achieve optimal levels.

Zinc – vital for immune function, a zinc deficiency is common and quickly leads to reduced immunity.  Recurrent respiratory infections, poor wound healing and reduced sense of taste and smell can all be signs of a zinc deficiency.  Zinc is found in seafood, red meat, wholegrains, nuts and seeds however often extra supplementation is necessary to attain adequate levels.

B Vitamins – easily depleted with stress, the B vitamins are important for immune cell production and function.  Deficiencies can lead to reduced immune cell response and fatigue.  B vitamins are widespread in foods however can be easily depleted during storage and cooking, as well as by excess intake of sugar, alcohol and some medications.  A good multivitamin formula taken daily can ensure optimal daily intake.

Spirulina – is one of nature’s superfoods, easily digested and packed with nutrients.  Spirulina provides proven support for the immune system and helps boost energy levels.  Great for those with weakened resistance and vitality, Spirulina is ideal to take during convalescence and is suitable for children, adults of all ages and during pregnancy and breastfeeding.

Echinacea – extensively researched and proven to provide effective immune support, Echinacea has been shown to reduce the occurrence and severity of infections, particulary colds, flu and other upper respiratory ailments.  It is also helpful for skin conditions such as acne or boils.

Olive Leaf - this powerful plant extract has a broad spectrum application for a wide range of winter immune challenges, as well as having protective antioxidant effects.

Astragalus – This herb is especially valuable for those with weakened resistance due to age or chronic illness and is a wonderful herb to aid recovery.