Health
10 expert-approved strategies to better support your immune system
While we may welcome the crisp mornings, crimson leaves and apple crumbles that herald autumn’s arrival, there are the less joyous elements too. Sniffles and sneezes that come with the dip in temperature and kids being back to school can feel like cold and flu bugs abound. So how can we best protect our immune system and prevent coming down with the latest lurgy?
Thankfully, what we do (or don’t do) can have a big influence on our immune system.
“By making small, intentional changes to our lifestyle, we can influence our epigenetic profile, effectively turning on genes that boost our immune response,” explains Lucy Slater, nutritionist at London’s Hale Clinic and Lucy Slater Nutrition.
“Strengthening our immune systems now can help ward off common colds and reduce the severity of symptoms from any viruses we may encounter. It’s crucial to optimise our health, by fortifying our bodies natural defences.”
From the basics to the bio-hacks, here’s what the experts suggest.
10 expert-approved strategies to support the immune system
Eat the rainbow
As Lucy explains, eating plenty of different coloured fruits and vegetables is a good insurance policy against illness.
“As a nutritionist, I always recommend starting with the diet,” she says. “The Mediterranean diet, with its emphasis on whole, seasonal foods, is a proven blueprint for health.
“Incorporate a wide variety of vegetables, particularly leafy greens, and low-sugar fruits like berries, apples, and pears. This practice, often referred to as ‘eating the rainbow’, ensures a diverse intake of antioxidants, which combat free radicals (unstable molecules that can damage cells).
“Additionally, super-foods like beetroot, support DNA methylation (a process involved in immune modulation), and mushrooms, particularly shiitake, (which are rich in beta-glucans) activate natural killer cells. Not forgetting garlic, a powerful ally in stimulating secretory IgA, an antibody critical in neutralising viruses.”
Consider supplements
Due to intensive farming methods, soil depletion and low light levels in winter, we may still lack some immune-supporting vitamins and minerals, even with a good diet. So if you’re susceptible to bugs, it can be worth supplementing with extra nutrients.
“If you find yourself repeatedly falling ill, it’s worth checking your vitamin D levels,’ says Lucy. “This vital nutrient plays a crucial role in immune activation, yet many of us are deficient, particularly during the winter. A simple blood test can reveal if you need to supplement.
“Vitamin C and zinc are also well-known immune boosters, while echinacea drops help increase natural killer cells.”
“Zinc picolinate promotes a healthy immune system,” explains Dr Christina Barton, a physician and integrated medicine specialist. “However, most zinc is lost in food processing or is limited in natural ingredients due to nutrient-poor soil. Zinc lozenges are thought to be protective in relieving symptoms of and reducing the duration of the common cold. Zinc is also beneficial in wound healing, as well as sharpening our sense of smell and taste.”
Drink green juices and bone broths
If you find supplements hard to swallow, another way to improve immunity is drinking green juices and bone broths.
“If you’re looking to bolster your immune health, start with the gut,” says Lucy. “The gut houses 70-80% of our immune cells, making it pivotal for immune support. When the gut barrier is compromised, it can lead to intestinal permeability, known as “leaky gut”, where harmful bacteria and viruses slip through. Fortunately, nutrients like L-glutamine, found in bone broth and cabbage juice, can help repair gut permeability, which restores the gut’s integrity.”
“Drinking green juices with fresh wheatgrass and bone broth is a winner,’ adds Christina. “Bone broth is especially rich in micronutrients and contains all the raw materials for connective tissue, which is damaged by autoimmune diseases. These micronutrients also support healthy bones and have a history in the beneficial treatment of arthritis and osteoporosis.”
Support your gut microbiome
As well as a robust gut barrier, a healthy gut microbiome helps us ward off bugs and illnesses too.
“In tandem with gut repair, it is essential to maintain a healthy microbiome,” says Lucy. “A balanced microbiome helps regulate immune homeostasis, ensuring your body responds appropriately to threats. An anti-inflammatory diet rich in fibre, along with prebiotics and probiotics, can help maintain this delicate balance.
“To support gut health, consider high-quality prebiotic and probiotic supplements. Although, if you’re on medications or suffering an autoimmune disease check with your GP that any supplements are suitable.”
“Supporting gut micro-organisms with bacteria enhances our survival,” says Christina. “A comprehensive stool analysis is a fantastic test for evaluating the status of beneficial (good) bacteria, pathogenic (bad) bacteria, intestinal parasites and yeasts.”
Exercise, move and de-stress
Taking care of our immune systems doesn’t have to be complicated. The centenarians in the Blue Zones stay healthy through simple techniques, such as physical activity, connection and community, as well as eating traditional, natural foods.
“In addition to dietary adjustments, consider the importance of exercise, rest, and stress management,” advises Lucy. “Regular physical activity boosts the circulation of antibodies and white blood cells, enhancing your immune defenses. Incorporate gentle practices too, like yoga and tai chi, along with meditation, to help regulate the stress hormone cortisol, which can otherwise suppress immune function.”
“Wrap up warmly and take brisk walks,” says Christina. “Lunchtime walks and meeting up with friends for a hot drink afterwards is invigorating. Cycling or yoga keeps us supple and prevents us from stiffening up. Hand or foot warmers are an excellent way to protect cold fingers and toes and wear a hat. We lose one third of our body heat through our heads.”
Prioritise rest and sleep
In our ‘always on’ modern culture, sleep and rest often take a back seat. It’s easy to not prioritise either when life gets busy, but we do this to the detriment of our health.
“Sleep is where our bodies repair and regenerate,” explains Lucy. “During deep sleep, our bodies produce cytokines - proteins that play a crucial role in fighting infections. I recommend dedicating an hour each night to a calming bedtime routine. Dimming the lights, taking a warm shower or candlelit bath, and reading a book while avoiding screens can prepare your body for restorative sleep.”
“Blue light from screens and LEDs is concentrated and stimulating,” explains Daniel Ebbett, founder of Block Blue Light. “Alternatively, fading light in the evening sets off a chain of events, which tells the pineal gland to produce melatonin [the sleep hormone], which prepares us for sleep.”
Reduce blue light exposure
It’s not just blue light emitted from smartphones and electronic devices that affects melatonin production and reduces the quality of our slumber. Other types of artificial light, such as LED bulbs, disrupt our sleep too. Fortunately, there are solutions that don’t involve sitting in darkness or a total digital detox.
“Exposure to blue light at night from screens, indoor lighting, and street lamps signals to our brains that it’s still day time,” explains Daniel. “This suppresses melatonin production, which leads to poor sleep and subsequent health issues. The results from studies on the potential health impacts of LED lighting are overwhelming.
“Managing screen time, switching to orange and red light bulbs (low in blue light) at home; installing blue light filtering software on devices and wearing blue-light-blocking glasses can also make significant improvements in sleep quality and reduce the health risks associated with artificial light exposure.
“It’s worth remembering, less than 150 years ago humans were exposed to no artificial light at all. All that illuminated the night was moonlight, candlelight and orange flames from fire.”
Red light (photobiomodulation) therapy
We don’t need to be a bio-hacking celebrity or premier athlete to benefit from red light therapy. Also known as photobiomodulation, users are exposed to short (10-20-minute) bursts of infra red light, several times a week. The purported effects include healed scars, better sleep, and greater energy production. Red light therapy can also be used in conjunction with cryotherapy and cold plunging.
“Photobiomodulation therapy is a wonderful immune enhancer, as well as mood booster and de-stressor,” says Christina. “If used in the morning, red light therapy acts as a great energy boost, but conversely if used in the evening, sleep and muscle relaxation is enhanced. Keeping the mind and body fit maintains optimal health during the winter months.”
“During a session, the cells in our bodies absorb the infrared light, which is then converted into more energy (or ATP – adenosine triphosphate),” explains Maria Ensebella, founder of LondonCryo. “This can reduce inflammation, support muscle recovery and improve sleep.”
Cold plunging
Wim Hof, aka The Ice Man, has put cold plunging firmly on our radar. It’s another health-boosting pursuit, popular with athletes, actors and entrepreneurs. However, it’s not just about muscles and mood improvement, or ice baths and extreme pursuits. Our immune systems can benefit from cold plunging at home (providing you don’t have chronic illness, circulatory issues, respiratory problems or heart conditions).
“Switching between hot and cold temperatures can significantly benefit the immune system by stimulating circulation and promoting lymphatic drainage,” says Maria Ensebella, LondonCryo. “This process enhances the body’s ability to fight off infections and inflammation.
“It can also improve overall health by reducing muscle soreness, boosting mood and enhancing sleep quality. If someone can’t commit to regular cryotherapy sessions, cold exposure at home can still provide health benefits. Always stay hydrated and allow your body to adjust to the temperature extremes.”
Curb sugar and refined carbs
We may find ourselves reaching for comforting cakes and snacks on cold, gloomy days. If you find it hard to stop sweet or stodgy treats entirely, try healthier swaps.
“An often overlooked aspect of immune health is blood sugar balance,” says Lucy. “Frequent spikes in blood sugar can suppress your immune system, making you more vulnerable to infections. Managing blood sugar is fundamental to maintaining a strong immune response, especially as we enter the colder months.
“Start by reducing your intake of refined carbohydrates, such as white bread, pasta and white rice. Opt for alternatives like rye bread, sweet potatoes, and brown or red rice. These options provide a more gradual release of energy, helping to keep blood sugar levels stable.
“With sugary treats, rather than reaching for processed sweets, try a more balanced snack. A sliced apple with a spoon of almond butter, a medjool date with some Brazil nuts, or a few squares of dark chocolate with some walnuts, can satisfy a sweet tooth while also providing healthy fats and antioxidants.
“Ultimately, strengthening your immune system isn’t just about avoiding illness. It’s about creating a foundation for long-term health. By making small, sustainable changes to your diet, lifestyle and supplement regime, you can support your body’s natural defences and enjoy a healthier, more resilient you.”
