As we head deeper into flu season, nutritionist Rohini Bajekal Reveals Her Vegan, Science-Backed Tips to Boost Your Immunity
As temperatures drop and cold and flu season approaches, we need to start thinking about taking care of our immune health. This means enjoying a plant-rich diet based on fruits, vegetables, legumes (beans, lentils, peas, soybeans), whole grains, nuts and seeds, herbs and spices. In addition to providing us with proteins, fats and carbohydrates, these foods are rich in micronutrients such as vitamin C and zinc, which support healthy immune function.
In winter, we may crave high-fat foods that are energy-dense due to the biological changes that occur this time of year. Craving these types of foods can also be a sign of seasonal affective disorder (SAD) when combined with depression, fatigue, and isolation from society. In general, many people feel a drop in mood as the light level decreases and temperatures drop. The stress resulting from this can lead us to seek out “comfort foods,” usually in the form of simple carbohydrates (white bread, pastries, cakes, pies) and sugar that appear to decrease emotional stress responses. Eating “comfort foods” often relaxes us due to the release of dopamine, serotonin, and endorphins, and temporarily eliminates feelings of anxiety and stress.
“As temperatures drop and cold and flu season approaches, we must start thinking about taking care of our immune health”
However, this behavior can become a cycle that leads to increased patterns of unhealthy food consumption and weight gain, as we tend to choose very tasty foods, rich in salt, oil, sugar and fat. Ultra-processed foods such as processed meats and fried foods promote inflammation and oxidative stress. These products offer combinations of fats, refined oils, sugar, salt, and artificial flavors and emulsifiers. These highly palatable food-like substances (think cookies, chips, cakes) are easy to overconsume. They hijack the brain’s reward system and trigger powerful cravings.
Swap ultra-processed snacks and animal foods for fiber-rich whole plant foods. Opt for fresh fruit with nuts, rich in healthy omega-3 fats that are anti-inflammatory and healthy for the heart and brain. This will help keep your energy levels up instead of crashing a few hours later after a processed sugary bar. In addition to these foods, consuming too much caffeine (especially if you are sensitive) can interfere with your sleep patterns and therefore negatively affect the amount of sleep you get, leaving you tired, groggy, and irritable. Instead, choose warm, high-fiber foods: soup can help you hydrate and is a great way to eat more legumes and vegetables, while a jacket potato with baked beans is a fantastic high-fiber meal.
1. Eat the rainbow and supplement with vitamin D
Eat a varied, whole-food, plant-based diet that includes a variety of colorful fruits and vegetables. They are packed with antioxidants, phytonutrients, and anti-inflammatory compounds that work to support the function of our immune system. Adequate vitamin C intake is needed to support the immune system with main sources including peppers, citrus fruits, kiwi and broccoli.
Choose foods rich in fiber, including whole grains (such as oats, brown rice), legumes (beans, lentils, peas, soybeans), and herbs and spices. Flavonoids, found in dark chocolate, green tea and berries, have been found to significantly reduce the risk of upper respiratory tract infections.
Legumes and whole grains are rich in fiber.
Ginger may play a role in immune support and reduce inflammation in the gut. Ginger can be incorporated in a variety of ways as a condiment, in hot drinks, smoothies, stews, marinades, salad dressings, curries and soups. Pickled ginger is also excellent. While the fresh root has a unique flavor, powdered ginger is nutritious, convenient, and affordable.
Findings from the American Gut Project found that those with the best gut microbiome health ate at least 30 different types of whole plant foods per week. Eat more frozen fruits and vegetables, as well as canned legumes, to stay within your food budget without compromising nutrition. Stay hydrated with herbal teas and soups.
If you follow a plant-based diet, make sure you have a reliable source of B12. Given the importance of vitamin D in the functioning of the immune system, it is strongly recommended that everyone in the UK consider taking a supplement, especially during the winter months, from September to early April. Some groups, such as darker-skinned people, may need higher doses throughout the year, but it is important to consult your GP.
2. Stress less and spend more time with others
Chronic high levels of stress promote inflammation and reduce defenses against infection. Meditation, gratitude practice, yoga or breathing can help reduce levels of cortisol, the main stress hormone.
“Meditation, gratitude practice, yoga or breathing can help reduce cortisol levels”
Relationships also play a crucial role in our well-being, whether it’s volunteering in the community, shopping for an elderly neighbor, fostering your friendships, or spending quality time with your friends and family.
3. Be physically active every day
Regular exercise improves cardiovascular health, reduces blood pressure, insulin resistance, helps maintain a healthy body weight, and protects against a variety of diseases, including viral and bacterial infections.
Daily exercise will help boost your immunity.
Try to be physically active every day for 30 to 60 minutes per day. Adults need at least 150 minutes (30 minutes daily) to 300 minutes of moderate-intensity aerobic activity each week (or the equivalent of 1 hour daily) plus muscle-strengthening activities two days a week to get the greatest health benefits. of physical activity.
4. Get seven to nine hours of restful sleep every day.
There is strong evidence that sleep improves immune defenses. Try to aim for seven to nine hours of good quality, restful sleep every night.
“There is strong evidence that sleep improves immune defenses”
Improving sleep often starts with focusing on daily habits, routines, and the bedroom environment. Develop a relaxing bedtime routine and avoid screen time about 90 minutes before bed. You may find it helpful to have a cup of chamomile tea or a warm bath to relax, read a book, meditate, and use an eye mask and/or earplugs.
5. Avoid smoking and reduce alcohol
The relationship between smoking and/or excessive alcohol consumption and immune-related adverse health effects, such as susceptibility to pneumonia, is well documented.
Avoid inhaling any substances that may be toxic to the lungs, including vaping. Try to eliminate or reduce risky substances such as alcohol, as they have a negative impact on immune health.
Rohini Bajekal (MA Oxon, Master of Nutrition and Food Sciences, Dip IBLM) is a nutritionist and certified lifestyle medicine professional at Plant Based Health Professionals.
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