When we think about immune health most people invariable think about the winter months, no wonder given the prevalence of colds and flu at that time of year.
However, just as a ‘dog isn’t just for Christmas’ your immune health is something you should be giving attention to year round!
Who should be concerned about immune health?
Some individuals including the elderly and other immune compromised individuals, such as those on certain medications, still find they regularly get colds during the summer months. There is also the added concern of allergies like hay fever during this time.
For the populace as a whole we need to start thinking in terms of everyday threats other than infection that come as a result of modern life. For instance it is now known that emotional and physical stress can supress the immune system, which is why people in these situations often find they catch a cold e.g. after a bout of rigorous exercise or when under acute stress at work.
People are also increasingly exposed to environmental pollutants, chemicals in the air etc., which are believed to have a chronic effect on our long-term health. These are things that your immune system also helps to tackle and ameliorate.
Consequently we need to take care of our immune health year round.
How can we look after our immune health?
A healthy diet and exercise are often touted as the basis for much of what is good and it is no exception when it comes to your immune system.
Certainly the tendency is for overweight individuals to have not only underlying health conditions but also have a weakened immune system. Such person’s often suffer from higher levels of system wide inflammation, which is now being linked in scientific research to many health conditions such as heart disease.
Your diet of course is absolutely key and the mantra you are what you eat is never more important that when it comes to your immune system. A diet rich in fruit and vegetables provides many of the nutrients required for the healthy function of the immune system, including minerals, vitamins, fibre and a whole range of natural antioxidants.
Vitamin D and zinc for immune health
Two of the most important and sometimes overlooked nutrients required for a healthy immune system are Vitamin D (cholecalciferol) and the mineral zinc.
Vitamin D is sometimes called the ‘sunshine vitamin’ as it can be formed naturally in the body through the skins exposure to sunlight. However many groups of individual, due to a lack of sunlight exposure, have supressed vitamin D levels in their body. These include teenagers, who may be sat in front of their computer screens all day, those with dark skin or certain religious groups who cover up themselves when going outside.
Vitamin D helps modulate the immune response with a lack of vitamin D being associated with an increase in infections. As a result of this and due to its role in the prevention of Rickets, supplemental vitamin D is now being widely encouraged by the UK government and NHS at a recommended level of 10ug (400IU) per day.
Zinc is another key nutrient required by the immune system due to its role in a number of essentials processes, one of which is to stimulate the production of white blood cells called T-cells that help fight foreign invaders such as the cold virus. Evidence suggests that if zinc is taken within 24 hours after cold symptoms start it can help shorten the duration of colds.
When selecting a suitable zinc supplement it pays to look for one containing the recommended daily allowance of 10 milligrams (10mg) per day.
Given the critical role of your immune system to health, year round supplements for your immune system are one of the best presents you will ever give yourself.
