Autumn is well under way. The trees are just about to show us how good it can be to let things go that we should not be holding onto... and whilst we may appreciate the extra hour in bed on the last Sunday in October, just BEFORE the clocks reverse and those long winter nights set in, let's get our immunity prepared to weather the cold and damp that is traditional winter weather for the UK. Then it can pass without us having to suffer the misery and suffering that colds and flu bring.
Colds and flu perpetuate the whole year round but there are a few reasons that the autumn/ winter season sees the numbers increasing and us succumbing more readily to sore throats, runny noses, coughs and sneezes:
Firstly in the winter, there is less sunlight to give us Vitamin D, which is vital for immune function.
Secondly, cold air cools the nasal passages that secrete less mucus which the body makes as a trap for microbial intruders; some of which actually prefer to proliferate in colder temperatures.
Thirdly as the weather becomes colder we tend to spend more time indoors with central heating on and dry heat causes a drop in air humidity in which bacteria can thrive more readily.
So, apart from taking winter holidays in the sun and buying a humidifier to maintain the indoor humidity around 43%, what else can we do to maintain our immunity at the max?
Reduce Stress
It is well documented that stress or trauma can throw the immune system into dysregulation and increase the chances of developing chronic illness, as well as making worse any pre-existing conditions. Take active steps to deal with stress in your life. Part of a nutrition consultation looks at root causes of stress and strategies to deal with it.
Physical Activity
30 to 60 minutes of exercise daily enhances immune performance. Don't think leopard-skin leotards, pink foam mats and expensive gym memberships (unless that's your bag). This can be gardening, cleaning, dog walking, cycling or swimming. As a ballpark, 10,000 steps or 4 miles is ideal daily but ensure your heart rate is increased for at least 30 minutes daily.
Sleep
Humans ideally need 7 to 9 hours per night for the body to do all the repair and restorative work and when it is less than this the immune system is definitely compromised because a lack of sleep creates an inflammatory process. Regular routines, daylight in the day, blackened room at night, avoiding stimulants especially after 1pm, correct temperatures in bedroom (not too hot or cold) and a low sugar diet are a few suggestions. Part of a nutrition consultation is to look at your sleep habits and apply strategies to help improve it.
Alcohol & Smoking
Alcohol and smoking largely have a negative effect on immunity levels and weaken the immune response to infection. Help to manage these issues is available in the process of nutritional therapy.
Diet
You literally are what you eat, digest and absorb. Processed foods and white flour products, alcohol and caffeine all contribute to a burdened and suppressed immunity. A personalised nutrition approach helps to improve your body's functioning, and nutritional therapy seeks to identify and address the imbalances at the root of the symptoms you may be living with as normal. Being in pain, discomfort or feeling low is not normal and CAN be corrected when advice is followed.
Supplements
There are a wide variety of supplements that are on the market purported to help the immune system. It is not a good idea to just take supplements without first understanding what your body has need of. Book in for free 20-minute clarity call to ascertain which supplements are best for you.
Medications
Some commonly prescribed medications such as antibiotics, steroids and TNF inhibitors can weaken the immune response over time. By checking the side effects of your current medications, we can establish whether there are natural ways by which you can do the same thing. NB Please don't just stop taking medication without first consulting your prescribing doctor.
Ageing
Sadly we all age and with it comes greater challenges to the immune system. Long term immune memory is affected, lymphoid tissue is lost, effective responses to pathogens decreases - but we can slow the process and protect the immune system from a more rapid decline. A diet rich in antioxidants and supplementation can help to maintain optimum wellness as we age.
If you are experiencing any of the following, then booking in for a free clarity call may be of benefit to you in regards to establishing a strong immunity:
Tummy ache/ diarrhoea/ constipation/ indigestion/ bloating/ gas
Reactions when you eat certain kinds of foods
Always getting ill
Skin complaints such as eczema, psorisis, acne
Premenstrual or menopausal symptoms, such as mood swings, hot flashes, night sweats
Anxiety or Depression