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We, all, started to feel the effects of winter: the weather is colder, days are shorter and our bodies work overtime to keep our systems healthy.
Think about winter: less sunshine, more cases of the flu around and increased tiredness from demanding schedules as the new year begins.
The burden is often on the immune, circulatory, digestive and respiratory systems. They all need extra attention in the nutrient department, especially when it comes to the following nutrients.
* Vitamin C
Viral infections, flu and other nasty bugs may easily lose the battle of vitamin C comes into picture.
This amazing nutrient helps supporting the immune system by maintaining the production of pathogen-fighting white blood cells and by working as a powerful antioxidant to protect the immune cells from damage. Not only that, but it regenerates other antioxidants in the body as well, vitamin E for example.
Vitamin C is crucial for protein metabolism, which is involved in the making of antibodies to protect against sickness. It also stimulates the production of collagen to build connective tissues, as well as it works to strengthen the walls of the veins and to reduce inflammation.
The important thing to know about vitamin C is that it cannot be synthesised by the body so it must be consumed daily through diet or supplementation.
Luckily, vitamin C is found in many foods, lots of them in season! Foods rich in vitamin C include citrus fruits,like oranges, grapefruit, lemons, berries, red bell peppers, broccoli, kale, Brussels sprouts, spinach and parsley.
* Vitamin D
Vitamin D, critical for immune health, can modulate the innate and adaptive immune responses. The classical actions of vitamin D are to regulate calcium homeostatis and to promote bone health. Vitamin D enhances the absorption of calcium in the small intestine, stimulates osteoclast( bone cells) differentiation and calcium reabsorption of bone. It is made by the skin from sunlight exposure so it’s easy to understand why levels often plummet during cooler months, when sunny days are scarce and skin stays covered up.
The best way to keep vitamin D levels up is to take a daily supplement during winter months. Vitamin D is best supplemented as D3( cholecalciferol), since this is the form produced naturally by the body. Evidence suggests that vitamin D works in synergy with vitamin K, therefore a better absorption rate.
However, supplementation should be done under the supervision of a health practitioner as over supplementing can be toxic.
Foods such as wild salmon, tuna, grass fed beef liver and free range egg yolks contain vitamin D as well.
* Zinc
Zinc is a powerful immune booster because it acts as an antioxidant in the body. Studies are suggesting that taking zinc supplements may reduce the overall length and severity of cold symptoms. Zinc also works to balance hormones, plays a role in the synthesis of protein and the breakdown of carbohydrates, as well as it is an essential mineral for healthy vision and healthy skin.
The body doesn’t have much ability to store zinc so it’s crucial that your daily diet supplies this mineral. High levels of zinc can be found in meat, chickpeas and lentils, pumpkin and sesame seeds.
If you decide to go for a zinc supplement, it is important to balance this with copper, as excess zinc can cause copper deficiency and vice versa.
* Beta Glucans
Beta glucans, naturally-occurring polysaccharides, proved some abilities to fight off disease and infection by stimulating immune system functions. These compounds increase host immune defence by activating complement system, enhancing macrophages and natural killer cell function( essential parts of immune system). Beta glucans also show anticarcinogenic activity, reducing tumour proliferation.
They are found in bacteria and fungi, oats, barley, mushrooms and are used to make cell walls and store energy.
People with conditions such rheumatoid arthritis, lupus, multiple sclerosis, asthma and inflammatory bowel disease may need to use caution with beta glucans in form of supplementation. This is because their immune system is already overactive. Be sure to talk to your doctor before supplementing beta-glucans.
* Vitamin ”Rest“
Tons of research has been done about stress and the dreadful effects of it on our health, especially the immune system. Stress raises cortisol levels, and over time, chronic stress can increase inflammation. Stress also decreases the white blood cells count, leaving us more prone to infection such as common colds and flu viruses.
So, it’s important to make time to unwind and get a good rest, at least 7 hours at night; also finding ways to relax may help our body to decrease that cortisol production. That can be a weekly yoga or pilates, a regular walk in nature, a daily 10 minutes mindfulness and deep breathing, praying, laughter therapy or simply switch off and have a warm, relaxing bath.
You won’t find this “vitamin” in your usual bottle of multivitamins or targeted immune support but, if you can schedule it into your busy week, every week, your immune system will be grateful.
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