The information shared below is not to be taken as medical advice.  If you are experiencing any symptoms linked to Covid-19 (fever, coughing, shortness of breath) please follow NHS advice. If you have symptoms please self-isolate even if you are comforted because you are young, healthy and are not worried about having it. It’s the person that it is passed onto that may have the problem.

 

Immunity is a subject on a lot of our minds right now. Undoubtedly we want to try and be able to cope with the symptoms of any virus as best we can. Whilst a healthy immune system won’t stop anyone getting an illness there is nothing wrong with trying to make sure you are as healthy as you can be.

From ‘day dot’ we start developing our immune system, we are built to cope with a varied amount of good and bad bacteria. We adapt and evolve so our immune system can be deployed when we need it the most – in times of illness and stress.

Our gut microbiome plays an integral and vital role in maintaining the right immune defence and essentially governs immune resilience. It has been this way for our species throughout evolution. What we eat and where we live has provided the basis for the co-evolution of our immune system with our gut microbiome. The integration of our body systems is truly amazing and when we are in sync, the harmony is wonderful. For many reasons we get out of sync, some reasons are in our control and some we can do nothing about. Nutrition and lifestyle interventions are the most powerful ways to ensure the resilience of our immune systems and we can do a lot within the remit of our own self-care.

A nod to some nutrients that are known to support the immune system are below. I would never suggest supplements unless I have had a full consultation with someone  – my advice is tailored to be individual and not a blanket sweep for everyone. I am not currently seeing clients face to face but I do see clients over skype so please contact me for my e-consultation package if you want to see how your diet and lifestyle can be enhanced to promote health.

The terminology of ‘boosting the immune system’ is not actually that accurate. An overactive ‘boosted’ immune system is one which has the complications of autoimmune conditions. The immune system should be supported by a whole host of nutrients which ultimately means that it is healthy and balanced. I have outlined some particular nutrients and how they support a balanced immune system.

There has long been science around zinc, its link to the immune system and why it is often paired with vitamin C supplementation. Zinc modulates cell-mediated immunity (responsible for detecting and destroying cells infected with viruses or bacteria), it is also an antioxidant and an anti-inflammatory.  As such, immunity can be compromised with zinc deficiency. Foods rich in zinc are beef, lamb, pork, shellfish, legumes, seeds (hemp, flax, pumpkin),  nuts (pine nuts, peanuts, cashews and almonds), cow’s milk, cheese, eggs, wheat, quinoa, rice and oats.

Legumes and grains include phytates which can inhibit the absorption of zinc  – heating, sprouting, soaking or fermenting plant sources of zinc can increase its absorption into the body. If you are taking zinc supplements don’t take them with grain-based foods. Consider taking it in liquid or lozenge form between meals.

Vitamin A is also essential for our immune system as it’s integral to all aspects of immune defence. Foods high in Vitamin A include liver, fish and eggs. Vitamin A can also be obtained through provitamin A carotenoids which are converted to vitamin A within our bodies. There are many, but you may have heard of beta-carotene which is rich in red, yellow and orange fruit and vegetables.

Beta-glucans are also known to support a balanced immune system. One in particular derived from brewer’s yeast or shiitake and maitake mushrooms. More than 50 species of mushrooms have been found to have immune potency and enhance cell activity of the immune system.

Fermented foods, such as properly fermented tofu, tempeh and natto are rich in nucleotides (the basic building blocks of DNA and RNA). We do make these within, but the immune system needs nucleotides from food sources if they are in high demand due to infections, stress, exercise, gut repair or injury. The most concentrated sources are organ meats and offal, which are not readily consumed in western diets – which is why fermented foods are a good source.

Targeted supplementation can be helpful to provide immune support but this may be because there is a deficiency and this is best done via a practitioner especially if there are underlying health concerns and complications.

Together with the worry about health and immunity is the looming financial impact of the pandemic. Stress and loss of sleep as a result of this will take its toll on the immune system. How stress affects the gut and the immune system is well documented, so if we have more time at home and less time travelling there is more time to work on our health and stress levels.  Even if we are indoors, (and well enough) we can still exercise.

Try to maintain fresh food amidst the panic buying of tinned and dried goods (I advocate frozen fruit and veg to), and get into the kitchen to cook up some healthy meals.  You may have some ingredients that never get used – now is the time! Try and get lots of sleep and stay connected with you friends and family. Make sure you get the correct information and try not to get swept up in unhelpful social commentary.

The information shared below is not to be taken as medical advice.  If you are experiencing any symptoms linked to Covid-19 (fever, coughing, shortness of breath) please follow NHS advice. If you have symptoms please self-isolate even if you are comforted because you are young, healthy and are not worried about having it. It’s the person that it is passed onto that may have the problem.