Experienced triathlete and qualified exercise physiologist, Trevor Woods, shares his nutritional and lifestyle tips for supporting immunity.
What you eat and drink has a significant impact on your immune system function. Eating right will help to strengthen your immune system and help you ward off common colds and flu viruses as well as tummy bugs. While cold weather may be inescapable in winter, not everyone may get sick... Although you may not be able to fully prevent an illness this season, a healthy immune system is one way to give your body extra protection. Focusing on nutrient-rich foods and healthy lifestyle behaviours can help you and your family maintain good immunity.
There are some key nutrients that play a role in supporting the immune system and these include:
- Vitamin C - include foods such citrus fruits, berries, tomatoes, broccoli and sweet peppers
- Vitamin A – good sources are yogurt, oily fish, eggs and quality supplements such as One Nutrition Spirulina
- Vitamin D - fatty fish like salmon, eggs, milk/juices fortified with vitamin D
- Beta Carotene - food such as sweet potatoes, spinach, carrots, mango and tomatoes
- Zinc - good sources are beef or seafood, or vegetarian sources such as wheat germ, beans, nuts and tofu.
- Microbiotics these “friendly” bacteria can be sourced from cultured dairy products such as live natural yogurt with live cultures, kimchi or kombucha. Udos Choice Super 8 Immune are an ideal source of 8 Strains of “friendly” bacteria and Vitamin C too, find Super 8 Immune in the fridge in your local health store or pharmacy. Prebiotics are also useful which include garlics, leeks, bananas and vegetables in general.
- Protein - animal and plant-based sources like milk, yogurt, eggs, beef/chicken, seafood, seeds, nuts, beans and whole lentils.
Sleep is critical, ensuring adequate quantity and quality of sleep, aiming for 7-9 hours in general per night (children require 8-13 hours)1. Lack of sleep has the potential to contribute to a variety of health issues, including inhibiting the immune response and making the body susceptible to germs.2
Stress management is another consideration. Try to discover healthy and appropriate ways to cope with stress, whether it be meditation, yoga, listening to your favourite music or reading. Of course, physical exercise is a very effective way to help manage stress and may help reduce the risk of some chronic diseases that could impact your immune system even further.
Finally, good personal hygiene and handwashing will also go a long way to help prevent the spread of germs including not sharing drinks bottles with others who may potentially be sick, and it goes without saying to avoid crowded indoor places especially if you feel particularly run-down or vulnerable to illness.
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