Cut out the refined carbohydrates and simple sugars. Vitamin C and glucose (sugar) have the same receptor sites on a cell. Vitamin C is imperative to proper immune function, so the more glucose (sugar) you put in the system, the less chance there is for the vitamin C to bind to receptor sites and the higher chance you have of catching a cold or the flu or getting rid of one quicker. What’s more, refined carbs and sugar e.g. cake and cookies lead to major energy spikes and dips, the last thing your body needs when it is already run down and sick. So, replace refined ‘white’ carbohydrates with whole ‘brown’ ones that provide the important B vitamins and have a slower release of energy and sugars.
Get enough of the good oils. Fats are not all bad. We absolutely need the essential fatty acids for optimal immune function; three portions of wild oily fish a week will do it (or good quality, odour free, fish oil/flaxseed oil supplement). Also, add a handful of pumpkin seeds, sunflower seeds, sesame seeds, walnuts, flaxseeds or almonds to meals or snacks (or in a dressing most days).
Consider cutting down or removing dairy while congested. For a lot of people, dairy (milk/cheese/yoghurt/cream etc) causes excess mucous in the system – not helpful for when you are already suffering from congestion. Try swapping cow’s milk for oat milk or coconut milk for a while and see if it helps. Many people find that dairy foods cause congestion when they haven’t got a cold and opt for other calcium rich foods like leafy greens, oranges, sardines, broccoli, dark leafy greens, fortified oatmilk, seasame seeds and nuts instead.
Get enough sleep. Sleep is vital for proper immune system function, as this is when the body really has a chance to rest and repair. Aim for seven or eight hours a night, preferably 9-10 to 5-6. Turn any screen off an hour or more before bedtime and read a book or listen to calming music. Perhaps try some breathing exercises. Remember to stop and take a few deep breaths during the day also to ‘reset’ and help with stress levels.
Exercise regularly. Regular exercise will keep you in optimal health, but if you are run down then excessive exercise will be an added stress on the system. So, keep fit but don’t push yourself when you feel a cold coming on. Above all, listen to your body.
There are many reasons why your immune system might not be fighting off illnesses and keeping you in good health as it should, such as nutrient deficiencies (vitamin D and zinc are key players), a compromised digestive tract (70-80% of the immune system lies in the digestive tract after all), adrenal strain, intolerances/allergies… the list goes on.
