Building winter immunity

How to nourish your body and support your immune system as the colder months roll in

As the days grow shorter and the nights colder, our immune systems can face extra strain. Seasonal viruses, reduced sunlight, and more time spent indoors all contribute to making autumn and winter tough on the body. The good news is that with a little preparation and the right support, you can boost your resilience and stay well.

The role of supplements
“Since we get most of our vitamin D from sunlight, shorter days and more time spent indoors often lead to vitamin D deficiency,” says Kelly Callaghan from Simple Simons health food store in Donegal Town, Co. Donegal. “Supplementing your vitamin D levels can help with regulating immune responses and has been linked to reducing the length of respiratory infections.

Vitamin C helps to maintain healthy skin, tissue and support the function of white blood cells. It may not prevent colds completely, but could aid in shortening the duration and severity. Zinc plays a very important role in immune cell function and inflammation control. Even a mild deficiency can impair the immune system’s responses so it’s worth considering supplementing with zinc or upping your intake of zinc-rich foods like nuts, seeds and legumes.

Echinacea is a herbal supplement that can help prevent colds and flu from taking hold before they fully kick in and also help relieve symptoms by increasing the body’s resistance to infections.”

“A supplement containing such things as elderberries and rosehips will keep your immune system boosted nicely, being both antiviral and anti-microbial,” says Lorin Taylor, owner of Licorice Health Foods in Birr. “I also find a really good honey added to your daily routine is great too – local if possible. I personally always add a mushroom supplement if I really need a boost, making sure it contains shiitake, reishi and cordyceps.”

Warming winter foods
Bernadette Cass, owner-manager of Fruit ‘N Nut Health Store in Portlaoise, Co Laois, recommends keeping the body nourished with wholesome, warming foods. She says: “Get into the habit of batch cooking meals with lots of fibre, protein and always use herbs and spices for their taste but also their antioxidant value! It saves time, money and really helps to keep you eating better quality food. Oregano and garlic are really helpful for your immune system. Both are anti-viral and anti-bacterial. Ginger and cayenne pepper are wonderful to help your circulation. They keep you feeling that bit warmer and are good for your heart.”

Building everyday defences
“Since a very large percentage of your immune system is supported by your gut health, it’s never any harm to add a good quality daily probiotic to your regime, even if you just take it for a month coming into the winter as an extra boost,” says Lorin Taylor.

Anne Quirke, a Clinical & Sports Nutritionist and Owner of Healthy Beings Health Food Store in Strokestown, Co. Roscommon adds: “The digestive system is our first line of defence as 75% of our immune system is in our gastrointestinal tract. Stress suppresses immune function and often our bodies are in “fight-or-flight” mode just sitting at our desk or sitting in traffic on the way home from work.

The immune system is suppressed when the stress hormone cortisol is elevated during fight-or-flight, as the body is not interested in fighting the common cold: it is more concerned with running from the tiger and surviving! Therefore, recognising on-going stress and managing it is key to supporting a healthy immune system. Ashwagandha and rhodiola are adaptogenic herbs and will help to balance cortisol levels.”

Anne continues: “Creating a consistent sleep-wake cycle is also important for a healthy immune system. Lack of sleep is a stress on the body and so the cycle continues. Going to bed at a particular time and getting up at the same time each day not only improves sleep quality but also promotes overall health and wellbeing. Other sleep hygiene tips include no screen time at least one hour before bed, aim for 7-8 hours of sleep per night, and establish a relaxing routine before bed like listening to relaxing music, reading or taking a bath. Additionally, supplements to support sleep include magnesium glycinate which relaxes the muscles and mind, l-theanine increases alpha brain waves, inducing a sense of calm, and lemon balm increases the neurotransmitter GABA (gamma-aminobutyric acid), calming the body and mind.”