Our immune system protects us against infections and illness. But there are a few things that we do which can stop it working at its best. As we move into winter, with more colds and bugs around, it’s important we support our immunity and address lifestyle factors like stress - both physiological and psychological - a lack of sleep and poor nutrition.
Here are our 4 top tips for supporting your immune system this winter through food.
1. Meet Your Energy and Protein Needs
Antibodies are the immune system’s line of defense against pathogens (aka, the germs that create illness.) To make these antibodies, your body needs protein.
As a general guide, you need between 0.8-1.2 grams of protein per kilogram of body weight every day. If you exercise more than 3 times per week, then you may need to increase your protein intake to between 1.2-1.6 grams per kilogram of bodyweight per day. So, a 70kg person will need between 84 – 112g protein per day. There are plenty of foods where protein occurs naturally, but you may also want to supplement your intake with protein powders and protein bars.
Protein will support your immune system with the added benefit of helping your muscle recovery. Win-win.
Carbohydrates are also important because they fuel your immune system cells. Generally, 50% of your diet every day should be through carbohydrate-rich foods. This will also help to replenish your muscle glycogen post exercise which is one of your body’s main energy stores.
And speaking of energy, unless you're looking to lose fat, you should refuel your body with the same amount of energy (calories) as you use.
2. Get Enough Vitamin D
You’ve probably heard that in the UK, we need more vitamin D. But why? You might know that vitamin D works with calcium and phosphate to help keep bones, teeth and muscles healthy. But it also helps to support your immune system cells to respond to those pesky pathogens.
Our bodies produce vitamin D when the sun hits our skin. In the northern hemisphere, just 15 minutes in the sun per day between April and September will give us all the vitamin D we need. But between October and March, it can be harder.
If you think you might need a vitamin D boost, speak to your GP for a personalized recommendation. Generally speaking, a supplement of at least 400IU per day will help your body and immune system.
3. Avoid Crash Diets and Rapid Weight Loss
When you lose weight by depriving your body and severely restricting your calories, it can make you more prone to infection because of a compromised immune system.
Here’s why:
- Nutrient deficiency, especially vitamin C, D and Zinc
- Protein deficiency
- Extra stress through increased cortisol which may weaken the immune system.
The best way to support your immune system during your weight loss journey is to take things slow. You’ll feel better for it too.
4. Improve Your Iron Levels
Iron supports the immune system by helping immune cells work properly and deliver oxygen to cells to fight infections.
To support your immune system, you could try iron-rich foods like red meat, spinach, lentil, pumpkin seeds and fortified cereals.
A chat with your GP can help you get a recommendation around your iron levels and whether an iron supplement could help you.
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