What is the immune system?

While the Oxford dictionary describes it simply as “the organs and processes of the body that provide resistance to infection and toxins,” the immune system is in fact very complex. The overall function of the immune system is to prevent or limit infection. There are numerous cell types that either circulate throughout the body or reside in a particular tissue. Each cell type plays a unique role, with different ways of recognizing problems, communicating with other cells, and performing their functions. 

How can we prevent infections this winter?

There are some basic things we can do to help prevent us from viral and bacterial infections this winter. A positive learning from recent exposure to Covid 19 is how valuable the simple task of hand washing is. Be aware of the change in temperature also, and dress accordingly or wear layers that can be added/removed in this uncertain season. Sleep is also vital to health - if your body is not healing and repairing at night we can’t expect it to be fighting fit in the day when faced with exposure to infections!

The typical Irish diet leans heavily towards high levels of saturated fat, added sugar and salt, and overall calories. The common absence of foods linked to good health (such as fruits, vegetables and oily fish) increases the association to the increased risk of chronic disease. Research suggests that Western-type diets such as ours induce inflammation and alter immune system function, promoting disease development.

5 ways to improve diet

To improve diet overall, one should try to introduce more fruits, vegetables, nuts, legumes and seafood (if you are not vegan). Reducing the amount of processed foods would also help dramatically. People are time-poor so we tend to reach for processed foods for convenience, but even simple changes can help. If now isn’t the right time for you to make dietary changes then consider taking a multi nutrient such as Multi Complex. It will help to compensate for any nutritional deficits your diet may have. Here are some simple changes that will dramatically alter your daily nutrient status:

• Introduce home-made smoothies including fruit and vegetables. You need not be fearful of vegetables in smoothies – the correct combination will mask any bitter tastes. We have some recipes already up on our social media and will post more soon.
• Soups are a great way to warm up as we enter the colder months. Generally packed with vegetables, they are an easy way to inch closer to your recommended 5-7 portions of fruit and vegetables per day.
• Nuts and seeds are loaded with minerals including zinc – which plays a key role in the immune system. Sprinkle milled blends on to your cereal or yoghurt; add nuts to your stir-fry, use nut butters on toast or simply snack on whole nuts raw.
• There are several dessert recipes designed to ‘hide’ vegetables in to food. Sweet potato chocolate brownies are always a winner in my house! And carrot cake… the clue is in the name!
• The warm meals that we associate with winter including stews and casseroles can be improved by added wholegrains such as barley for added nutrients and fibre. Lentils and peas can also bulk up and nutritionally advance a pie, and they are easy to disguise in the mix for those with fussy people in the house!

Supplements may also help.

A deficiency of nutrients essential to immune function, including vitamin D, zinc, and vitamin C, can affect immune response. Many people opt to introduce or increase their supplement consumption as we head in to winter. Nutri Nua’s Immune Complex contains black elderberry, beta glucans, Vitamin D, Zinc, Vitamin C and Copper in a convenient additive free capsule. It is sure to get you through the season of colds and flu! Vitamin C is good to have in the house over winter too as it has been shown to reduce the severity and duration of an infection when taken at the early onset.

Please consult a licenced health professional if you are taking any new nutritional supplements, especially if you are on medication. This advice is not a substitute for medical guidance. Nutri Nua supplements are available in pharmacies nationwide.