Ways to Support Your Immune System this Winter

It's no lie when winter comes around people drop like flies with sickness. The immune system is fundamental for healing wounds, resisting infections, and protecting against chronic and life-threatening diseases. Here are some unexpected ways you can support your immune system this winter season.

Support the Gut Microbiome

70-80% of the body's immune cells are located within the GI tract. The gut should be the first point of call when looking into the immune system. The GI tract's intestinal microbiota, epithelial layer, and local mucosal system all play a part in immune function.

The Gut bacteria, function, and barrier help clear out and protect against pathogens that pass through it every day. An imbalance in gut bacteria may result in the immune system not effectively defending against pathogens. Dysbiosis can also allow for opportunistic pathogens to thrive.

Intestinal permeability ("leaky gut") can allow bacteria and toxins to enter the bloodstream leading to systemic inflammation.

Secretory IgA is found in the intestinal mucosa, it is the GI tract's first point of contact to "tag" and prevent pathogens and toxins from penetrating or attaching to the gut wall. Having low secretory IgA can put you at risk of recurrent infections, dysbiosis, and food sensitivities.

Reduce Stress

Chronic stress exerts a general immunosuppressive effect, suppressing or withholding the body's ability to initiate a prompt efficient immune reaction. This is attributed to the abundance of corticosteroids (cortisol/ aldosterone) produced during chronic stress. Chronic stress puts strain on different body systems associated with the production and maintenance of the immune system.

Chronic stress can lead to reduced stomach acid production. Stomach acid creates an acidic environment to break down food but also protects against unwanted bacteria and viruses.

Additionally, Chronic stress increases inflammation, can exacerbate additional diseases, and impacts poor food choices and reduction in physical activity.

Look into Nutrient Deficiencies

Nutrients are critical for our body to function properly, food is our fuel. Deficiencies can lead to body systems not working as effectively as they should.

Nutrients I would consider if I was getting sick regularly:

1. Zinc

2. Iron

3. Vitamin C

4. Vitamin A

5. B vitamins

6. Fibre

7. Vitamin D

8. Selenium

9. Protein

These are only a select few other factors that could be contributing to your poor immune health. If you find you are getting sick regularly investigating your health professional is essential.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8001875/

https://www.medicalresearch.nsw.gov.au/how-our-microbiome-helps-protect-us-from-disease/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11546738/

https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2022.816282/full