There are so many things I just love about Winter ; crisp cold mornings, fur-lined boots, soft woolen scarves, hot drinks, cinnamon and cloves, cozy fires, fairy lights, afternoon movies and…. of course the inimitable promise of Spring snowdrops.
This is also the time when the immune system needs a gentle boost to prepare it for the busier days ahead and the more challenging running weather. The immune system fends off harmful bacteria and viruses. It also acts rather like a ‘surveillance’ system, watching observantly for anything unusual changing in our cells and tissues. Normally the immune system is highly efficient and has many defenses against the onslaught of outside invaders.
We have three different protective systems in the body.
The first is a physical line of defense made up of :
• the skin
• the mucus membranes ( found in our lungs and digestive tracts)
• tears, sweat, hydrochloric acid in stomach and resident friendly probiotic bacteria in the gut that prevent bad bacteria from taking over.
The second is called the innate immune system.
If you cut the skin, one group of white cells called macrophages rush to the site and engulf and destroy bacteria, causing inflammation and swelling in the process. Other cells can punch holes in bacterial cells thereby destroying them.
The third is the adaptive immune system
If the innate system is over whelmed or ineffective at repelling the invader, the 3rd line of defense comes into play. This is a highly sophisticated system, which protects us against more complex assaults mounted usually by viruses.
What we eat can have a direct influence in supporting our immune system and helps to ensure it’s in good working order, particularly when we are stressed or have a severe training schedule.
The immune system needs well over 20 different micro-nutrients to function properly. Normally, we get enough nutrients from foods rather than from high dose supplements, which sometimes do more harm than good.
Here are some foods with an army of nutrients for the Winter months ahead. Enjoy!
Blueberries
• Blueberries contain anthocyanins, which give them their rich dark colour. Anthocyamins have been shown in studies to be particularly effective at combating E Coli bacteria, which can cause gastrointestinal problems and urinary infections.
• Try stewed with other berries, apples and cinnamon as a warm dessert or compote.
Manuka Honey
• Manuka has both antibacterial and antiviral properties. This honey can help sooth more throats and can even be applied to cuts and grazes although I wouldn’t waste such delicious honey on a grazed knee! It has been reported to be used medicinally in Australian hospitals to treat wounds.
• Add a teaspoon to a mug of warm (previously boiled) water, a little grated ginger and the juice of a lemon for a delicious drink.
Probiotic yoghurt
• Not all bacteria are bad. The digestive tract for example is the home to our “gut flora” where millions of different bacteria live, many of which are beneficial or “friendly”. They normally have the strong hold and act as natural defenders to our body’s immune system, preventing harmful bacteria taking over.
• Blitz a tub of probiotic low fat yoghurt, some fruit juice, ice cubes and berries into a delicious smoothie.
Citrus fruit
• Oranges contain many flavonoids, which act synergistically with vitamin C to boost our protection against free radical damage. Hesperidin is one of these flavonoids which has antiviral, antiallergenic and anti-inflammatory properties.
• Toss some orange segments, beetroot slices and feta cubes into your favourite salad greens and drizzle with some olive oil.
Almonds and Walnuts
• Almonds are rich in vitamin E which can help boost our immune systems.
• Walnuts contain ellagic acid which exhibits antibacterial and anti-inflammatory effects.
• Drizzle crushed nuts over crumbles, salads or over home made breads as a crunchy topping.
Oily fish
• Salmon / Tuna contain omega 3 fats, essential for immune health. They work by increasing the activity of the white blood cells that eat up bacteria. These fats also help strengthen cell membranes, thereby speeding up healing and strengthening resistance to infection in the body.
• Enjoy a tuna and anchovy Nicoise salad as a light lunch option.
Prawns /crab shellfish
• Prawns and crab are good sources of zinc and selenium. Both of these nutrients are important for a healthy immune system. Inadequate zinc can hinder the body’s ability to fight infections.
• Try crab claws as a starter when eating out.
Shittake mushrooms
• A remarkable substance called lentinan seems to enhance immune function. It appears to be able to prevent virus replication and to fight off infection by inducing the body’s own antiviral chemical interferon. Shiitake mushrooms have a meatier, chewier texture and a stronger slightly woody taste than ordinary mushrooms.
• Replace ordinary mushrooms with shittakes in soups, stews and mince dishes.
Chick peas
• Contain isoflavones and saponins, vitamins and minerals. Chickpeas contain phytonutrients called saponins, which are antioxidants. They work by stimulating the immune system and may also block the development of certain cancer cells. Chickpeas are a good vegetarian source of protein and are the main ingredient in hummus. They can be bought dried and tinned.
• Add them to soups, salads and casseroles to stretch out the protein and immune benefits.
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