You don't have to spend autumn and winter feeling rubbish. Give your immune system a hand with proper nutrient intake and lifestyle tweaks. With advice from Dr. Hilary Jones.
"Our bodies are exposed to thousands of potentially pathogenic microorganisms each day, so a healthy immune system is vital to keep us well. Along with warding off minor infections such as the common cold, the immune system fights serious conditions such as pneumonia and sepsis, and is vital for the ongoing health of normal cells, making us less susceptible to inflammatory conditions."
Dr Hilary Jones, GP and Medical Advisor to Healthspan
Immune system advice and supplements
Vitamin D
This vitamin stimulates immune cells and helps prevent chronic low-grade inflammation throughout the body. Deficiency is common, leading to increased susceptibility to common infections and a greater potential risk of developing autoimmune disorders such as multiple sclerosis, rheumatoid arthritis and type one diabetes. That's why the NHS recommends everyone takes a vitamin D supplement in autumn and winter.
Vitamin D supplements
Vitamin D information
Zinc
This essential mineral is critical to the development and function of T cells, which help to destroy and eradicate infected cells and boost the production of protective antibodies.
It helps to neutralise free radicals during infections and inflammation, and has an anti-viral effect of its own versus viruses responsible for the common cold or coronavirus. Its supportive role in immune health promotes better wound healing and the integrity of mucous membranes: the first line of defence against infection in the nose, lungs and gut.
Zinc supplements
Zinc information
Vitamin C
Vitamin C is integral to the function of lymphocytes: the white cells in our blood responsible for fighting infection. It also supports the activity of phagocytes, which are the cells that engulf and remove viruses and bacteria. Many studies have demonstrated its ability to reduce the duration and severity of the common cold.
Those with low vitamin C intakes could also benefit from supplements to help control chronic inflammation.
Vitamin C supplements
Vitamin C information
Probiotics
60-70% of our immunity is seated in our gut. Probiotics are the friendly bacteria that control disease-causing bacteria in our digestive system, and protect the gut lining from allowing harmful bacteria to leak into our bloodstream.
They are believed to reduce our risk of developing autoimmune disorders through a process known as immune tolerance, and are an integral part of the gut-brain-immune axis, which influences not just our overall health and wellbeing, but also our mood and energy levels.
Probiotic supplements
Probiotics information
Vitamin B information
B vitamins
The B vitamins help stimulate the production of the T and B immune cells that are essential for our adaptive immunity.
They regulate inflammatory reactions in the body, and help produce antibodies as well as cytokines: the signalling proteins that guide appropriate immune responses. B vitamins are present in a wide variety of foods, but levels can be depleted by smoking, stress, poor diet, lack of exercise or inadequate sleep.
Vitamin B supplements
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