As we journey deeper into flu season, nutritionist Rohini Bajekal reveals her science-based, vegan advice to boost your immunity
As temperatures drop and flu and cold season approach, 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, soy), whole grains, nuts and seeds, herbs and spices. These foods not only provide us with protein, fats and carbohydrates, but are also rich in micronutrients such as vitamin C and zinc, which support healthy immune function.
In winter, we may crave high-fat, energy-dense foods due to biological changes that occur at this time of year. Cravings for these types of foods can also be a sign of Seasonal Affective Disorder (SAD) if they are accompanied by depression, fatigue and withdrawal from society. In general, many people feel a mood drop as light levels decrease and temperatures drop. The resulting stress can lead us to seek out ‘comfort foods’, usually in the form of simple carbohydrates (white bread, cakes, pastries, tarts) and sugar, which seem to reduce emotional stress responses. Eating ‘comfort food’ often relaxes us through the release of dopamine, serotonin and endorphins, temporarily removing feelings of anxiety and stress.
“As temperatures drop and flu and cold season approach, we need to start thinking about taking care of our immune health”
However, this behavior can become a cycle that leads to more patterns of unhealthy food consumption and weight gain, as we tend to choose hyper-palatable foods that are high in salt, oil, sugar and fat. Ultra-processed foods such as processed meats and fried foods promote inflammation and oxidative stress. These products provide combinations of fat, refined oils, sugar, salt and artificial flavors and emulsifiers. These hyper-palatable food-like substances (think cookies, chips, pastries) are easy to overconsume. They hijack the brain’s reward system and result in powerful desires.
Swap ultra-processed snacks and animal foods for fiber-rich, whole plant foods. Choose fresh fruit with walnuts, rich in healthy omega-3 fats that are anti-inflammatory and healthy for the heart and brain. This will help you keep energy levels up instead of crashing a few hours later after a processed sugar snack bar. In addition to these foods, consuming a lot of caffeine (especially if you are sensitive) can disrupt your sleep patterns and thus negatively affect the amount of sleep you get, leaving you tired, dizzy and irritable. Instead, choose warming, fiber-rich foods. Soup can help hydrate you and is a great way to eat more legumes and vegetables, while a jacket potato with baked beans is a fantastic high-fibre meal.
1. Eat the rainbow and supplement with vitamin D
Eat a varied, whole-food plant-based diet with a range of colorful fruits and vegetables. These are packed with antioxidants, phytonutrients and anti-inflammatory substances that all support the function of our immune system. An adequate intake of vitamin C is necessary to support the immune system with top sources such as peppers, citrus fruits, kiwis and broccoli.
Choose fiber-rich foods, including whole grains (such as oats, brown rice), legumes (beans, lentils, peas, soy), and herbs and spices. Flavonoids, found in dark chocolate, green tea and berries, have been shown to significantly reduce the risk of upper respiratory infections.
Legumes and whole grains are rich in fiber
Ginger may play a role in supporting the immune system and reducing inflammation in the intestines. Ginger can be used as a seasoning in various ways: in hot drinks, smoothies, stews, marinades, salad dressings, curries and soups. Pickled ginger is also great. While the fresh root has a unique flavor, ginger powder is nutritious, convenient and budget-friendly.
Findings from the American Gut Project found that those with the best gut microbiome health ate at least 30 different types of plant foods per week. Consume more frozen fruits and vegetables, as well as canned legumes, to stay within your food budget without compromising on 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 to the functioning of the immune system, it is strongly recommended that everyone in the UK considers taking a supplement, especially during the winter months of September to early April. Some groups, such as people with dark skin, may require higher doses throughout the year, but it is important to seek advice from your GP.
2. Less stress and more time with others
Chronically elevated stress levels promote inflammation and reduce your defenses against infections. Meditation, gratitude exercises, yoga or breathing exercises can all help lower levels of cortisol, the primary stress hormone.
“Meditation, gratitude exercises, yoga or breathwork can all help lower cortisol levels”
Relationships also play a crucial role in our well-being, whether it’s volunteering in the community, running errands for an elderly neighbor, maintaining your friendships, or making quality time for your friends and family.
3. Be physically active every day
Regular exercise improves cardiovascular health, lowers 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
Aim to be physically active for 30-60 minutes a day, every day. Adults need at least 150 minutes (30 minutes per day) to 300 minutes of moderate-intensity aerobic activity each week (or the equivalent of 1 hour per day) plus muscle-strengthening activities on two days per week to get the most health benefits from physical activity.
4. Get seven to nine hours of restorative sleep every day
There is strong evidence that sleep improves immune defense. Try to aim for seven to nine hours of quality, restorative sleep each night.
“There is strong evidence that sleep improves immune defense”
Improving sleep often starts by focusing on your daily habits, routines, and bedroom environment. Develop a relaxing bedtime routine and avoid screen time about 90 minutes before bedtime. You may find it helpful to drink a cup of chamomile tea or take 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 adverse immune-related health effects, such as susceptibility to pneumonia, is well documented.
Avoid inhaling substances that can be toxic to the lungs, including vaping. Try to eliminate or reduce risky substances such as alcohol, as they negatively impact immune health.
Rohini Bajekal (MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM) is a nutritionist and certified lifestyle physician at Plant Based Health Professionals
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